CloseAs a dietitian, I’m convinced that healthy meals can be delicious and that you don’t have to spend hours in the kitchen to make this happen. This week’s dishes are proof—only requiring 30 minutes or less of hands-on time. Additionally, each meal has at least 15 grams of protein per serving. Protein not only maintains your muscle mass but is also akey nutrientfor immune, bone and cognitive health, just to name a few benefits. Plus, it helps slow down your digestion, increasing your sense of fullness.Your Weekly PlanSunday:Miso-Glazed SalmonMonday:Hearty Chickpea & Spinach StewTuesday:Grilled Vegetable & Black Bean Farro BowlsWednesday:Creamy Chicken Pasta with Brussels Sprouts & ArtichokesThursday:Tamari-Ginger Meatball & Eggplant CasseroleFriday:Roasted Chicken Tenders with Peppers & OnionsGet the Shopping ListSunday: Miso-Glazed SalmonPhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterIf you like sweet-savory dishes, you’ll love this delicious sheet-pan salmon. This fish is one of the best sources ofomega-3 fatty acids—a compound that can help reduce inflammation. To complete the meal, I’ll serve it with steamed broccolini and farro. (Pro tip: Make a double batch of the latter to make Tuesday’s dinner come together faster.)Get the RecipeMonday: Hearty Chickpea & Spinach StewPhotographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenMaybe rain is in the forecast on Monday here in Austin, and, to me, there’s nothing cozier than digging into a steaming bowl of soup on a rainy day. Mashing some of the chickpeas before stirring them into the broth helps give the stew its rich texture, and topping it with Parmesan takes it to the next level.Get the RecipeTuesday: Grilled Vegetable & Black Bean Farro BowlsPhotographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterProtein-packed vegetarian foodslike beans, farro, queso fresco and avocado provide 17 grams of satisfying protein to this plant-based dinner. While this recipe calls for a grill, you can use a grill pan or roast the veggies in the oven or an air fryer. If you aren’t using leftover farro from Sunday, you’ll want to get it started before you cook the vegetables.Get the RecipeWednesday: Creamy Chicken Pasta with Brussels Sprouts & ArtichokesPhotographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina DaleyTo keep this dinner easy and the prep work to a minimum, I’ll pick up grilled chicken breasts from the deli section and a bag of shaved Brussels sprouts from the produce section. This creamy dish is packed with fiber from the whole-wheat pasta, Brussels sprouts and artichokes. Fiber, along with protein, helps slow down digestion, keeping you satisfied for longer. A squeeze of lemon juice and a sprinkle of fresh basil add a bright touch.Get the RecipeThursday: Tamari-Ginger Meatball & Eggplant CasseroleWhile this recipe has a longer cook time, it comes together in 15 minutes, so I’ll use that time to relax and read a book while the oven does its job. The meatballs are made of pork, which is agreat source of choline—an essential nutrient for your brain and nervous system. And the sweet-spicy glaze is downright delicious. I’ll slice some crusty whole-wheat bread to scoop up every last bit.Get the RecipeFriday: Roasted Chicken Tenders with Peppers & OnionsThis recipe might be the easiest one of the week. You simply mix lemon juice, garlic, herbs and jalapeños in a baking dish, then add chicken tenders, peppers and onions, stir and bake. Since I love making tacos out of everything, we’ll tuck the chicken and veggies into warm corn tortillas with slices of avocado.Get the RecipeI wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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As a dietitian, I’m convinced that healthy meals can be delicious and that you don’t have to spend hours in the kitchen to make this happen. This week’s dishes are proof—only requiring 30 minutes or less of hands-on time. Additionally, each meal has at least 15 grams of protein per serving. Protein not only maintains your muscle mass but is also akey nutrientfor immune, bone and cognitive health, just to name a few benefits. Plus, it helps slow down your digestion, increasing your sense of fullness.Your Weekly PlanSunday:Miso-Glazed SalmonMonday:Hearty Chickpea & Spinach StewTuesday:Grilled Vegetable & Black Bean Farro BowlsWednesday:Creamy Chicken Pasta with Brussels Sprouts & ArtichokesThursday:Tamari-Ginger Meatball & Eggplant CasseroleFriday:Roasted Chicken Tenders with Peppers & OnionsGet the Shopping ListSunday: Miso-Glazed SalmonPhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterIf you like sweet-savory dishes, you’ll love this delicious sheet-pan salmon. This fish is one of the best sources ofomega-3 fatty acids—a compound that can help reduce inflammation. To complete the meal, I’ll serve it with steamed broccolini and farro. (Pro tip: Make a double batch of the latter to make Tuesday’s dinner come together faster.)Get the RecipeMonday: Hearty Chickpea & Spinach StewPhotographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenMaybe rain is in the forecast on Monday here in Austin, and, to me, there’s nothing cozier than digging into a steaming bowl of soup on a rainy day. Mashing some of the chickpeas before stirring them into the broth helps give the stew its rich texture, and topping it with Parmesan takes it to the next level.Get the RecipeTuesday: Grilled Vegetable & Black Bean Farro BowlsPhotographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterProtein-packed vegetarian foodslike beans, farro, queso fresco and avocado provide 17 grams of satisfying protein to this plant-based dinner. While this recipe calls for a grill, you can use a grill pan or roast the veggies in the oven or an air fryer. If you aren’t using leftover farro from Sunday, you’ll want to get it started before you cook the vegetables.Get the RecipeWednesday: Creamy Chicken Pasta with Brussels Sprouts & ArtichokesPhotographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina DaleyTo keep this dinner easy and the prep work to a minimum, I’ll pick up grilled chicken breasts from the deli section and a bag of shaved Brussels sprouts from the produce section. This creamy dish is packed with fiber from the whole-wheat pasta, Brussels sprouts and artichokes. Fiber, along with protein, helps slow down digestion, keeping you satisfied for longer. A squeeze of lemon juice and a sprinkle of fresh basil add a bright touch.Get the RecipeThursday: Tamari-Ginger Meatball & Eggplant CasseroleWhile this recipe has a longer cook time, it comes together in 15 minutes, so I’ll use that time to relax and read a book while the oven does its job. The meatballs are made of pork, which is agreat source of choline—an essential nutrient for your brain and nervous system. And the sweet-spicy glaze is downright delicious. I’ll slice some crusty whole-wheat bread to scoop up every last bit.Get the RecipeFriday: Roasted Chicken Tenders with Peppers & OnionsThis recipe might be the easiest one of the week. You simply mix lemon juice, garlic, herbs and jalapeños in a baking dish, then add chicken tenders, peppers and onions, stir and bake. Since I love making tacos out of everything, we’ll tuck the chicken and veggies into warm corn tortillas with slices of avocado.Get the RecipeI wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
As a dietitian, I’m convinced that healthy meals can be delicious and that you don’t have to spend hours in the kitchen to make this happen. This week’s dishes are proof—only requiring 30 minutes or less of hands-on time. Additionally, each meal has at least 15 grams of protein per serving. Protein not only maintains your muscle mass but is also akey nutrientfor immune, bone and cognitive health, just to name a few benefits. Plus, it helps slow down your digestion, increasing your sense of fullness.Your Weekly PlanSunday:Miso-Glazed SalmonMonday:Hearty Chickpea & Spinach StewTuesday:Grilled Vegetable & Black Bean Farro BowlsWednesday:Creamy Chicken Pasta with Brussels Sprouts & ArtichokesThursday:Tamari-Ginger Meatball & Eggplant CasseroleFriday:Roasted Chicken Tenders with Peppers & OnionsGet the Shopping List
As a dietitian, I’m convinced that healthy meals can be delicious and that you don’t have to spend hours in the kitchen to make this happen. This week’s dishes are proof—only requiring 30 minutes or less of hands-on time. Additionally, each meal has at least 15 grams of protein per serving. Protein not only maintains your muscle mass but is also akey nutrientfor immune, bone and cognitive health, just to name a few benefits. Plus, it helps slow down your digestion, increasing your sense of fullness.
Your Weekly Plan
Sunday:Miso-Glazed SalmonMonday:Hearty Chickpea & Spinach StewTuesday:Grilled Vegetable & Black Bean Farro BowlsWednesday:Creamy Chicken Pasta with Brussels Sprouts & ArtichokesThursday:Tamari-Ginger Meatball & Eggplant CasseroleFriday:Roasted Chicken Tenders with Peppers & Onions
Get the Shopping List
Sunday: Miso-Glazed SalmonPhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterIf you like sweet-savory dishes, you’ll love this delicious sheet-pan salmon. This fish is one of the best sources ofomega-3 fatty acids—a compound that can help reduce inflammation. To complete the meal, I’ll serve it with steamed broccolini and farro. (Pro tip: Make a double batch of the latter to make Tuesday’s dinner come together faster.)Get the RecipeMonday: Hearty Chickpea & Spinach StewPhotographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenMaybe rain is in the forecast on Monday here in Austin, and, to me, there’s nothing cozier than digging into a steaming bowl of soup on a rainy day. Mashing some of the chickpeas before stirring them into the broth helps give the stew its rich texture, and topping it with Parmesan takes it to the next level.Get the RecipeTuesday: Grilled Vegetable & Black Bean Farro BowlsPhotographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterProtein-packed vegetarian foodslike beans, farro, queso fresco and avocado provide 17 grams of satisfying protein to this plant-based dinner. While this recipe calls for a grill, you can use a grill pan or roast the veggies in the oven or an air fryer. If you aren’t using leftover farro from Sunday, you’ll want to get it started before you cook the vegetables.Get the RecipeWednesday: Creamy Chicken Pasta with Brussels Sprouts & ArtichokesPhotographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina DaleyTo keep this dinner easy and the prep work to a minimum, I’ll pick up grilled chicken breasts from the deli section and a bag of shaved Brussels sprouts from the produce section. This creamy dish is packed with fiber from the whole-wheat pasta, Brussels sprouts and artichokes. Fiber, along with protein, helps slow down digestion, keeping you satisfied for longer. A squeeze of lemon juice and a sprinkle of fresh basil add a bright touch.Get the RecipeThursday: Tamari-Ginger Meatball & Eggplant CasseroleWhile this recipe has a longer cook time, it comes together in 15 minutes, so I’ll use that time to relax and read a book while the oven does its job. The meatballs are made of pork, which is agreat source of choline—an essential nutrient for your brain and nervous system. And the sweet-spicy glaze is downright delicious. I’ll slice some crusty whole-wheat bread to scoop up every last bit.Get the RecipeFriday: Roasted Chicken Tenders with Peppers & OnionsThis recipe might be the easiest one of the week. You simply mix lemon juice, garlic, herbs and jalapeños in a baking dish, then add chicken tenders, peppers and onions, stir and bake. Since I love making tacos out of everything, we’ll tuck the chicken and veggies into warm corn tortillas with slices of avocado.Get the Recipe
Sunday: Miso-Glazed SalmonPhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterIf you like sweet-savory dishes, you’ll love this delicious sheet-pan salmon. This fish is one of the best sources ofomega-3 fatty acids—a compound that can help reduce inflammation. To complete the meal, I’ll serve it with steamed broccolini and farro. (Pro tip: Make a double batch of the latter to make Tuesday’s dinner come together faster.)Get the Recipe
Sunday: Miso-Glazed Salmon
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
If you like sweet-savory dishes, you’ll love this delicious sheet-pan salmon. This fish is one of the best sources ofomega-3 fatty acids—a compound that can help reduce inflammation. To complete the meal, I’ll serve it with steamed broccolini and farro. (Pro tip: Make a double batch of the latter to make Tuesday’s dinner come together faster.)
Get the Recipe
Monday: Hearty Chickpea & Spinach StewPhotographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenMaybe rain is in the forecast on Monday here in Austin, and, to me, there’s nothing cozier than digging into a steaming bowl of soup on a rainy day. Mashing some of the chickpeas before stirring them into the broth helps give the stew its rich texture, and topping it with Parmesan takes it to the next level.Get the Recipe
Monday: Hearty Chickpea & Spinach Stew
Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen
Maybe rain is in the forecast on Monday here in Austin, and, to me, there’s nothing cozier than digging into a steaming bowl of soup on a rainy day. Mashing some of the chickpeas before stirring them into the broth helps give the stew its rich texture, and topping it with Parmesan takes it to the next level.
Tuesday: Grilled Vegetable & Black Bean Farro BowlsPhotographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterProtein-packed vegetarian foodslike beans, farro, queso fresco and avocado provide 17 grams of satisfying protein to this plant-based dinner. While this recipe calls for a grill, you can use a grill pan or roast the veggies in the oven or an air fryer. If you aren’t using leftover farro from Sunday, you’ll want to get it started before you cook the vegetables.Get the Recipe
Tuesday: Grilled Vegetable & Black Bean Farro Bowls
Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster
Protein-packed vegetarian foodslike beans, farro, queso fresco and avocado provide 17 grams of satisfying protein to this plant-based dinner. While this recipe calls for a grill, you can use a grill pan or roast the veggies in the oven or an air fryer. If you aren’t using leftover farro from Sunday, you’ll want to get it started before you cook the vegetables.
Wednesday: Creamy Chicken Pasta with Brussels Sprouts & ArtichokesPhotographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina DaleyTo keep this dinner easy and the prep work to a minimum, I’ll pick up grilled chicken breasts from the deli section and a bag of shaved Brussels sprouts from the produce section. This creamy dish is packed with fiber from the whole-wheat pasta, Brussels sprouts and artichokes. Fiber, along with protein, helps slow down digestion, keeping you satisfied for longer. A squeeze of lemon juice and a sprinkle of fresh basil add a bright touch.Get the Recipe
Wednesday: Creamy Chicken Pasta with Brussels Sprouts & Artichokes
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
To keep this dinner easy and the prep work to a minimum, I’ll pick up grilled chicken breasts from the deli section and a bag of shaved Brussels sprouts from the produce section. This creamy dish is packed with fiber from the whole-wheat pasta, Brussels sprouts and artichokes. Fiber, along with protein, helps slow down digestion, keeping you satisfied for longer. A squeeze of lemon juice and a sprinkle of fresh basil add a bright touch.
Thursday: Tamari-Ginger Meatball & Eggplant CasseroleWhile this recipe has a longer cook time, it comes together in 15 minutes, so I’ll use that time to relax and read a book while the oven does its job. The meatballs are made of pork, which is agreat source of choline—an essential nutrient for your brain and nervous system. And the sweet-spicy glaze is downright delicious. I’ll slice some crusty whole-wheat bread to scoop up every last bit.Get the Recipe
Thursday: Tamari-Ginger Meatball & Eggplant Casserole
While this recipe has a longer cook time, it comes together in 15 minutes, so I’ll use that time to relax and read a book while the oven does its job. The meatballs are made of pork, which is agreat source of choline—an essential nutrient for your brain and nervous system. And the sweet-spicy glaze is downright delicious. I’ll slice some crusty whole-wheat bread to scoop up every last bit.
Friday: Roasted Chicken Tenders with Peppers & OnionsThis recipe might be the easiest one of the week. You simply mix lemon juice, garlic, herbs and jalapeños in a baking dish, then add chicken tenders, peppers and onions, stir and bake. Since I love making tacos out of everything, we’ll tuck the chicken and veggies into warm corn tortillas with slices of avocado.Get the Recipe
Friday: Roasted Chicken Tenders with Peppers & Onions
This recipe might be the easiest one of the week. You simply mix lemon juice, garlic, herbs and jalapeños in a baking dish, then add chicken tenders, peppers and onions, stir and bake. Since I love making tacos out of everything, we’ll tuck the chicken and veggies into warm corn tortillas with slices of avocado.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
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