CloseOur column, ThePrep, has everything you’ll need to make meal planning and meal prep as easy as can be. Sign uphereto get a meal plan delivered to your inbox every Saturday!Fiber—it’s probably the best thing that ever existed. Well, maybe second best, after coffee! Among its manybenefits, it keeps you feeling full andsatisfiedafter a meal, your gut happy and healthy, your blood sugars balanced and it helps protect your heart. Pretty great, right? As a registered dietitian,I always sayif you’re trying to improve your health in any way, eating more fiber is the way to do it. In this week’s dinner plan, we combine the health benefits offiberwith quick-cooking ingredients to create easy, delicious dinners ready in just 15 minutes.Your Meal PlanBrie PassanoThese tasty meals feature high-fiber ingredients, like whole grains, beans and veggies, that deliver at least 8 grams of fiber per serving. You’ll be well on your way to hit the daily goal of 30 grams of fiber with these healthy meals.In addition to fiber, they also deliver on flavor, with recipes like Sunday’sSalmon & Creamy Orzo with Spinach & Mushrooms(that mouthwatering image above!) and Tuesday’sBroiled Cod with Tomatoes & Herbed Mayonnaise. You’ll notice that these two dinners, plus Friday’sShrimp & Coconut Curry with Eggplant, bring the seafood count for this week up to three servings. Beyond being healthy protein sources, the salmon, cod and shrimp in these recipes are quick and help keep the cook-time for these tasty dinners under 15 minutes.Wednesday’s savoryWhite Bean, Kale & Kielbasa Soupis just the thing to warm you up on a chilly January night, and any soup that’s ready in 15 minutes is a winner in my book. Thursday’s easyWhite Bean & Veggie Saladblows all the other dinners out of the water with its whopping 13 grams of filling fiber. If I were you, I’d make a few extra servings to have for lunch.Sunday:Salmon & Creamy Orzo with Spinach & Mushrooms(9 g fiber)Monday:Sheet-Pan Chicken Tenders & Broccoli with Everything Bagel Seasoningover 1 cupEasy Whole-Wheat Couscous(10 g fiber)Tuesday:Broiled Cod with Tomatoes & Herbed Mayonnaiseover 1 cupEasy Whole-Wheat Couscous(9 g fiber)Wednesday:White Bean, Kale & Kielbasa Soupwith 1 piece whole-wheat bread topped with olive oil, salt and pepper (9 g fiber)Thursday:White Bean & Veggie Salad(13 g fiber)Friday:Shrimp & Coconut Curry with Eggplantover 1 cup cooked brown rice (8 g fiber)Get theprintable shopping list here!Big Batch BreakfastI prefer a warm breakfast in the colder months, rather than a bowl of cereal or yogurt with fruit. But I don’t always have time to stand at the stove before heading to work. Enter theseMuffin-Tin Omelets with Broccoli, Ham & Cheddar. These savory bites can bepreppedahead, so all that’s left to do is quickly reheat them before digging in.Get the Recipe:Muffin-Tin Omelets with Broccoli, Ham & CheddarTreat YourselfJacob FoxI’m going easy on the booze this month and with delicious mocktails like thisApple-Ginger Moscow Mule, it’s easy! This mocktail feels special, tastes amazing and satisfies my craving for something to sip on at the end of the day.Get the Recipe:Apple-Ginger Moscow Mule MocktailLove this newsletter, have a meal-prep tip you’re dying to share or a question you need answered? Email me atThePrep@eatingwell.comWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Our column, ThePrep, has everything you’ll need to make meal planning and meal prep as easy as can be. Sign uphereto get a meal plan delivered to your inbox every Saturday!Fiber—it’s probably the best thing that ever existed. Well, maybe second best, after coffee! Among its manybenefits, it keeps you feeling full andsatisfiedafter a meal, your gut happy and healthy, your blood sugars balanced and it helps protect your heart. Pretty great, right? As a registered dietitian,I always sayif you’re trying to improve your health in any way, eating more fiber is the way to do it. In this week’s dinner plan, we combine the health benefits offiberwith quick-cooking ingredients to create easy, delicious dinners ready in just 15 minutes.Your Meal PlanBrie PassanoThese tasty meals feature high-fiber ingredients, like whole grains, beans and veggies, that deliver at least 8 grams of fiber per serving. You’ll be well on your way to hit the daily goal of 30 grams of fiber with these healthy meals.In addition to fiber, they also deliver on flavor, with recipes like Sunday’sSalmon & Creamy Orzo with Spinach & Mushrooms(that mouthwatering image above!) and Tuesday’sBroiled Cod with Tomatoes & Herbed Mayonnaise. You’ll notice that these two dinners, plus Friday’sShrimp & Coconut Curry with Eggplant, bring the seafood count for this week up to three servings. Beyond being healthy protein sources, the salmon, cod and shrimp in these recipes are quick and help keep the cook-time for these tasty dinners under 15 minutes.Wednesday’s savoryWhite Bean, Kale & Kielbasa Soupis just the thing to warm you up on a chilly January night, and any soup that’s ready in 15 minutes is a winner in my book. Thursday’s easyWhite Bean & Veggie Saladblows all the other dinners out of the water with its whopping 13 grams of filling fiber. If I were you, I’d make a few extra servings to have for lunch.Sunday:Salmon & Creamy Orzo with Spinach & Mushrooms(9 g fiber)Monday:Sheet-Pan Chicken Tenders & Broccoli with Everything Bagel Seasoningover 1 cupEasy Whole-Wheat Couscous(10 g fiber)Tuesday:Broiled Cod with Tomatoes & Herbed Mayonnaiseover 1 cupEasy Whole-Wheat Couscous(9 g fiber)Wednesday:White Bean, Kale & Kielbasa Soupwith 1 piece whole-wheat bread topped with olive oil, salt and pepper (9 g fiber)Thursday:White Bean & Veggie Salad(13 g fiber)Friday:Shrimp & Coconut Curry with Eggplantover 1 cup cooked brown rice (8 g fiber)Get theprintable shopping list here!Big Batch BreakfastI prefer a warm breakfast in the colder months, rather than a bowl of cereal or yogurt with fruit. But I don’t always have time to stand at the stove before heading to work. Enter theseMuffin-Tin Omelets with Broccoli, Ham & Cheddar. These savory bites can bepreppedahead, so all that’s left to do is quickly reheat them before digging in.Get the Recipe:Muffin-Tin Omelets with Broccoli, Ham & CheddarTreat YourselfJacob FoxI’m going easy on the booze this month and with delicious mocktails like thisApple-Ginger Moscow Mule, it’s easy! This mocktail feels special, tastes amazing and satisfies my craving for something to sip on at the end of the day.Get the Recipe:Apple-Ginger Moscow Mule MocktailLove this newsletter, have a meal-prep tip you’re dying to share or a question you need answered? Email me atThePrep@eatingwell.comWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Our column, ThePrep, has everything you’ll need to make meal planning and meal prep as easy as can be. Sign uphereto get a meal plan delivered to your inbox every Saturday!Fiber—it’s probably the best thing that ever existed. Well, maybe second best, after coffee! Among its manybenefits, it keeps you feeling full andsatisfiedafter a meal, your gut happy and healthy, your blood sugars balanced and it helps protect your heart. Pretty great, right? As a registered dietitian,I always sayif you’re trying to improve your health in any way, eating more fiber is the way to do it. In this week’s dinner plan, we combine the health benefits offiberwith quick-cooking ingredients to create easy, delicious dinners ready in just 15 minutes.Your Meal PlanBrie PassanoThese tasty meals feature high-fiber ingredients, like whole grains, beans and veggies, that deliver at least 8 grams of fiber per serving. You’ll be well on your way to hit the daily goal of 30 grams of fiber with these healthy meals.In addition to fiber, they also deliver on flavor, with recipes like Sunday’sSalmon & Creamy Orzo with Spinach & Mushrooms(that mouthwatering image above!) and Tuesday’sBroiled Cod with Tomatoes & Herbed Mayonnaise. You’ll notice that these two dinners, plus Friday’sShrimp & Coconut Curry with Eggplant, bring the seafood count for this week up to three servings. Beyond being healthy protein sources, the salmon, cod and shrimp in these recipes are quick and help keep the cook-time for these tasty dinners under 15 minutes.Wednesday’s savoryWhite Bean, Kale & Kielbasa Soupis just the thing to warm you up on a chilly January night, and any soup that’s ready in 15 minutes is a winner in my book. Thursday’s easyWhite Bean & Veggie Saladblows all the other dinners out of the water with its whopping 13 grams of filling fiber. If I were you, I’d make a few extra servings to have for lunch.Sunday:Salmon & Creamy Orzo with Spinach & Mushrooms(9 g fiber)Monday:Sheet-Pan Chicken Tenders & Broccoli with Everything Bagel Seasoningover 1 cupEasy Whole-Wheat Couscous(10 g fiber)Tuesday:Broiled Cod with Tomatoes & Herbed Mayonnaiseover 1 cupEasy Whole-Wheat Couscous(9 g fiber)Wednesday:White Bean, Kale & Kielbasa Soupwith 1 piece whole-wheat bread topped with olive oil, salt and pepper (9 g fiber)Thursday:White Bean & Veggie Salad(13 g fiber)Friday:Shrimp & Coconut Curry with Eggplantover 1 cup cooked brown rice (8 g fiber)Get theprintable shopping list here!Big Batch BreakfastI prefer a warm breakfast in the colder months, rather than a bowl of cereal or yogurt with fruit. But I don’t always have time to stand at the stove before heading to work. Enter theseMuffin-Tin Omelets with Broccoli, Ham & Cheddar. These savory bites can bepreppedahead, so all that’s left to do is quickly reheat them before digging in.Get the Recipe:Muffin-Tin Omelets with Broccoli, Ham & CheddarTreat YourselfJacob FoxI’m going easy on the booze this month and with delicious mocktails like thisApple-Ginger Moscow Mule, it’s easy! This mocktail feels special, tastes amazing and satisfies my craving for something to sip on at the end of the day.Get the Recipe:Apple-Ginger Moscow Mule MocktailLove this newsletter, have a meal-prep tip you’re dying to share or a question you need answered? Email me atThePrep@eatingwell.com
Our column, ThePrep, has everything you’ll need to make meal planning and meal prep as easy as can be. Sign uphereto get a meal plan delivered to your inbox every Saturday!
Fiber—it’s probably the best thing that ever existed. Well, maybe second best, after coffee! Among its manybenefits, it keeps you feeling full andsatisfiedafter a meal, your gut happy and healthy, your blood sugars balanced and it helps protect your heart. Pretty great, right? As a registered dietitian,I always sayif you’re trying to improve your health in any way, eating more fiber is the way to do it. In this week’s dinner plan, we combine the health benefits offiberwith quick-cooking ingredients to create easy, delicious dinners ready in just 15 minutes.
Your Meal Plan
Brie Passano
These tasty meals feature high-fiber ingredients, like whole grains, beans and veggies, that deliver at least 8 grams of fiber per serving. You’ll be well on your way to hit the daily goal of 30 grams of fiber with these healthy meals.
In addition to fiber, they also deliver on flavor, with recipes like Sunday’sSalmon & Creamy Orzo with Spinach & Mushrooms(that mouthwatering image above!) and Tuesday’sBroiled Cod with Tomatoes & Herbed Mayonnaise. You’ll notice that these two dinners, plus Friday’sShrimp & Coconut Curry with Eggplant, bring the seafood count for this week up to three servings. Beyond being healthy protein sources, the salmon, cod and shrimp in these recipes are quick and help keep the cook-time for these tasty dinners under 15 minutes.
Wednesday’s savoryWhite Bean, Kale & Kielbasa Soupis just the thing to warm you up on a chilly January night, and any soup that’s ready in 15 minutes is a winner in my book. Thursday’s easyWhite Bean & Veggie Saladblows all the other dinners out of the water with its whopping 13 grams of filling fiber. If I were you, I’d make a few extra servings to have for lunch.
Sunday:Salmon & Creamy Orzo with Spinach & Mushrooms(9 g fiber)
Monday:Sheet-Pan Chicken Tenders & Broccoli with Everything Bagel Seasoningover 1 cupEasy Whole-Wheat Couscous(10 g fiber)
Tuesday:Broiled Cod with Tomatoes & Herbed Mayonnaiseover 1 cupEasy Whole-Wheat Couscous(9 g fiber)
Wednesday:White Bean, Kale & Kielbasa Soupwith 1 piece whole-wheat bread topped with olive oil, salt and pepper (9 g fiber)
Thursday:White Bean & Veggie Salad(13 g fiber)
Friday:Shrimp & Coconut Curry with Eggplantover 1 cup cooked brown rice (8 g fiber)
Get theprintable shopping list here!
Big Batch Breakfast
I prefer a warm breakfast in the colder months, rather than a bowl of cereal or yogurt with fruit. But I don’t always have time to stand at the stove before heading to work. Enter theseMuffin-Tin Omelets with Broccoli, Ham & Cheddar. These savory bites can bepreppedahead, so all that’s left to do is quickly reheat them before digging in.
Get the Recipe:Muffin-Tin Omelets with Broccoli, Ham & Cheddar
Treat Yourself
Jacob Fox
I’m going easy on the booze this month and with delicious mocktails like thisApple-Ginger Moscow Mule, it’s easy! This mocktail feels special, tastes amazing and satisfies my craving for something to sip on at the end of the day.
Get the Recipe:Apple-Ginger Moscow Mule Mocktail
Love this newsletter, have a meal-prep tip you’re dying to share or a question you need answered? Email me atThePrep@eatingwell.com
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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