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Our column, ThePrep, has everything you’ll need to make meal planning and meal prep as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit.Sign upto get a meal plan delivered to your inbox every Saturday!Hi, it’s Carolyn Malcoun, associate editorial director for EatingWell, stepping in for Maria this week to share a meal plan that uses recipes from our new latest feature,Impossibly Easy One-Pot Meals You’ll Want to Make Forever. All of the recipes are so simple, you don’t even need a knife and cutting board—during development, we made sure a well-stocked supermarket carried all of the ingredients in the recipes already prepped (like shaved Brussels sprouts and garlic paste, for example). And as a working parent who makes dinner almost every night, I’m here for the ease of making these dishes! When choosing this week’s meal plan, I opted for ones that fit in with the Mediterranean diet. My husband has nonalcoholic fatty liver disease and my cholesterol has been creeping up a bit, so our health care provider recommended that we both follow it. Since this eating pattern focuses on eating plenty of vegetables, whole grains, healthy fats and lean proteins without totally cutting anything out, it’s a sustainable one for us to follow. Let’s dig in!Your Weekly PlanSunday:Chicken Alfredo & Broccoli Rice CasseroleMonday:Sheet-Pan Salmon with Crispy QuinoaTuesday:Sheet-Pan Chicken Thighs with Sweet Potatoes & BroccoliniWednesday:Slow-Cooker Cauliflower & Chickpea Tikka MasalaThursday:Sheet-Pan Beef & Cabbage NoodlesFriday:Baked Feta & Tomato Chickpeaswith mixed greens tossed withLemon-Garlic VinaigretteGet the Shopping List
Our column, ThePrep, has everything you’ll need to make meal planning and meal prep as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit.Sign upto get a meal plan delivered to your inbox every Saturday!
Hi, it’s Carolyn Malcoun, associate editorial director for EatingWell, stepping in for Maria this week to share a meal plan that uses recipes from our new latest feature,Impossibly Easy One-Pot Meals You’ll Want to Make Forever. All of the recipes are so simple, you don’t even need a knife and cutting board—during development, we made sure a well-stocked supermarket carried all of the ingredients in the recipes already prepped (like shaved Brussels sprouts and garlic paste, for example). And as a working parent who makes dinner almost every night, I’m here for the ease of making these dishes! When choosing this week’s meal plan, I opted for ones that fit in with the Mediterranean diet. My husband has nonalcoholic fatty liver disease and my cholesterol has been creeping up a bit, so our health care provider recommended that we both follow it. Since this eating pattern focuses on eating plenty of vegetables, whole grains, healthy fats and lean proteins without totally cutting anything out, it’s a sustainable one for us to follow. Let’s dig in!
Your Weekly Plan
Sunday:Chicken Alfredo & Broccoli Rice CasseroleMonday:Sheet-Pan Salmon with Crispy QuinoaTuesday:Sheet-Pan Chicken Thighs with Sweet Potatoes & BroccoliniWednesday:Slow-Cooker Cauliflower & Chickpea Tikka MasalaThursday:Sheet-Pan Beef & Cabbage NoodlesFriday:Baked Feta & Tomato Chickpeaswith mixed greens tossed withLemon-Garlic Vinaigrette
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Sunday: Chicken Alfredo & Broccoli Rice CasserolePhotographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia PurcellI had the pleasure of visiting our food studio while they were photographing the recipes for this feature, and this was one of my favorites. Packed with lean chicken, broccoli and rice, it’s truly a complete meal. The casserole comes together fast, and I use that baking time to squeeze in a workout, fold laundry, or if I’m being honest, play Zelda. Since it makes six servings and we’re a family of three, we’ll appreciate having leftovers for lunch another day.Get the Recipe
Sunday: Chicken Alfredo & Broccoli Rice Casserole
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
I had the pleasure of visiting our food studio while they were photographing the recipes for this feature, and this was one of my favorites. Packed with lean chicken, broccoli and rice, it’s truly a complete meal. The casserole comes together fast, and I use that baking time to squeeze in a workout, fold laundry, or if I’m being honest, play Zelda. Since it makes six servings and we’re a family of three, we’ll appreciate having leftovers for lunch another day.
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Monday: Sheet-Pan Salmon with Crispy Quinoa
Tuesday: Sheet-Pan Chicken Thighs with Sweet Potatoes & BroccoliniPhotographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia PursellServing this meal of roasted chicken thighs, sweet potatoes and broccolini over a schmear of thick yogurt helps moderate the heat of the harissa paste. This balanced dinner is hearty and packed with nutrients—from immune-supporting vitamin A in the sweet potatoes and skin-protecting vitamin C in the broccolini to the powerful antioxidant selenium in thechicken thighs.Get the Recipe
Tuesday: Sheet-Pan Chicken Thighs with Sweet Potatoes & Broccolini
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
Serving this meal of roasted chicken thighs, sweet potatoes and broccolini over a schmear of thick yogurt helps moderate the heat of the harissa paste. This balanced dinner is hearty and packed with nutrients—from immune-supporting vitamin A in the sweet potatoes and skin-protecting vitamin C in the broccolini to the powerful antioxidant selenium in thechicken thighs.
Wednesday: Slow-Cooker Cauliflower & Chickpea Tikka Masala
Thursday: Sheet-Pan Beef & Cabbage NoodlesPhotographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia PursellI admit, I was very skeptical about this idea, which is essentially a stir-fry on a sheet pan. But I was delighted to see how well it worked. As the developer Liz Mervosh told me, “The moisture from the cabbage and the starch from the pasta helped thicken the sauce.” With lean steak, noodles, cabbage and snow peas, it’s a complete meal that’s ready in 15 minutes. Sometimes my go-to store doesn’t have snow peas, but snap peas or green beans would be great substitutions.Get the Recipe
Thursday: Sheet-Pan Beef & Cabbage Noodles
I admit, I was very skeptical about this idea, which is essentially a stir-fry on a sheet pan. But I was delighted to see how well it worked. As the developer Liz Mervosh told me, “The moisture from the cabbage and the starch from the pasta helped thicken the sauce.” With lean steak, noodles, cabbage and snow peas, it’s a complete meal that’s ready in 15 minutes. Sometimes my go-to store doesn’t have snow peas, but snap peas or green beans would be great substitutions.
Friday: Baked Feta & Tomato ChickpeasPhotographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia PursellOne of the tenets of the Mediterranean diet is eating more beans and legumes, and this recipe is a delicious way to do that. Since our daughter is constantly baking feta with tomatoes (so much so that she made it for lunch on her last snow day), I know she’ll love this dinner. But what I appreciate most is that it only requires five minutes of active time and 20 minutes to bake. While it’s in the oven, I’ll shake up my favorite dressing—Lemon-Garlic Vinaigrette—to toss with some mixed greens to enjoy alongside.Get the Recipe
Friday: Baked Feta & Tomato Chickpeas
One of the tenets of the Mediterranean diet is eating more beans and legumes, and this recipe is a delicious way to do that. Since our daughter is constantly baking feta with tomatoes (so much so that she made it for lunch on her last snow day), I know she’ll love this dinner. But what I appreciate most is that it only requires five minutes of active time and 20 minutes to bake. While it’s in the oven, I’ll shake up my favorite dressing—Lemon-Garlic Vinaigrette—to toss with some mixed greens to enjoy alongside.
I wish you all a great week, and I hope you enjoy this dinner plan. And if you try a recipe, don’t forget to add a review.
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