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Who doesn’t love a delicious slice of cake or a chewy yet crispy chocolate chip cookie? As a dietitian, I firmly believe that all foods can be part of a healthy, balanced diet, but most adults—me included—typically consume more added sugar in a day than what’s recommended. That’s because added sugarhas found its way into foodsthat aren’t even considered sweet, like salad dressing and yogurt. TheAmerican Heart Associationsuggests capping intake at 36 grams (or 9 teaspoons) a day for men and 25 grams (or 6 teaspoons) a day for women. Taking a week off added sugars can help me feel energized throughout the day, avoiding those afternoon slumps. But don’t fret; skipping the added sugars doesn’t mean bland or tasteless food, and this week of five-ingredient dinners (not including basics like salt, pepper and oil) will prove that!
Your Meal Plan
On Sundays, I prioritize spending time with family, so I rely on easy and quick dinner recipes. That’s when recipes likeRoast Chicken & Sweet Potatocome in handy. This recipe calls for condiments and herbs like Dijon mustard, fresh thyme, pepper and onion, which add tons of flavor without the added sugar. Not only is this a flavor-packed dinner perfect to start this week, but it’s cooked on a single sheet pan, making for streamlined cooking and easy cleanup.
The week just keeps getting better with other recipes like Tuesday’sGrilled Salmon with Tomatoes & Basil. When ditching the added sugar, foods that naturally have tons of flavor are a great option. Salmon is packed with healthy fats, giving it its rich tastiness. Plus, ingredients like tomatoes, basil and garlic add plenty of additional flavor to the dish. To complete the meal, I’ll serve this beautiful salmon with a side of quinoa.
Another tasty dinner I look forward to making this week is Friday’sBaked Eggs in Tomato Sauce with Kale. This recipe calls for convenient ingredients like frozen chopped kale and store-bought marinara sauce that help reduce my prep time to just 10 minutes while adding delicious flavor to the dish! However, read the ingredients list and buy a marinara sauce with no added sugars. For a well-rounded meal and for dipping the tomato sauce, I’ll toast some whole-wheat sourdough bread to accompany the dish.
Sunday:Roast Chicken & Sweet PotatoMonday:Cauliflower Gnocchi with Asparagus & PestoTuesday:Grilled Salmon with Tomatoes & Basilwith a side of pre-cooked quinoaWednesday:Warm Chicken Salad with Peas & PolentaThursday:Stuffed Potatoes with Salsa & BeansFriday:Baked Eggs in Tomato Sauce with Kalewith a slice of whole-wheat sourdough bread
Get theprintable shopping list.
Something Sweet
Limiting added sugars doesn’t mean you can’t enjoy delicious desserts. And theseNo-Sugar-Added Vegan Oatmeal Cookiesare one of my favorites. This recipe calls for ripe bananas and either raisins or dates (I’ll be using the latter), which add natural sweetness, negating the need for added sugar. Since they are so easy to make and are so tasty, I’ll make two batches at a time so I have plenty on hand for a grab-and-go breakfast or snack.
Get the Recipe:No-Sugar-Added Vegan Oatmeal Cookies
What’s Inspiring Me This Week
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