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Enjoy a delicious dinner every day this month with this 30-day plan. These dishes are heart-healthy, tasty choices that are low in saturated fat and sodium.Plus, with ingredients like dark leafy greens, legumes, fish, herbs and spices, these dinners can help reduce inflammation and thepesky symptomsthat come with it, including joint stiffness, digestive issues and mental fog.Recipes like our Honey Mustard Salmon with Mango Quinoa and Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh are delicious and nutritious options for any evening meal this month.
Enjoy a delicious dinner every day this month with this 30-day plan. These dishes are heart-healthy, tasty choices that are low in saturated fat and sodium.
Plus, with ingredients like dark leafy greens, legumes, fish, herbs and spices, these dinners can help reduce inflammation and thepesky symptomsthat come with it, including joint stiffness, digestive issues and mental fog.
Recipes like our Honey Mustard Salmon with Mango Quinoa and Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh are delicious and nutritious options for any evening meal this month.
01of 30Spiced Grilled Chicken with Cauliflower “Rice” TabboulehView RecipeChicken breasts on the grill have a smoky flavor that’s enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes bitter curly counterpart.
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Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh
View Recipe
Chicken breasts on the grill have a smoky flavor that’s enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes bitter curly counterpart.
02of 30Honey Mustard Salmon with Mango QuinoaView RecipeIn this 30-minute dinner recipe, grilled, honey mustard-coated salmon is served with a tasty grain salad made with quinoa, mango, jalapeño and almonds.
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Honey Mustard Salmon with Mango Quinoa
In this 30-minute dinner recipe, grilled, honey mustard-coated salmon is served with a tasty grain salad made with quinoa, mango, jalapeño and almonds.
03of 30Chickpea & Potato CurryView RecipeThis fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.
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Chickpea & Potato Curry
This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.
04of 30Chicken & Spinach Skillet Pasta with Lemon & ParmesanView RecipeThis one-pan chicken pasta combines lean chicken breast and sautéed spinach for a one-bowl meal that’s garlicky, lemony and best served with a little Parm on top. It’s a simple dinner the whole family will love.
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Chicken & Spinach Skillet Pasta with Lemon & Parmesan
This one-pan chicken pasta combines lean chicken breast and sautéed spinach for a one-bowl meal that’s garlicky, lemony and best served with a little Parm on top. It’s a simple dinner the whole family will love.
05of 30Baked Fish Tacos with AvocadoView RecipeInstead of deep-frying, the fish fillets in this quick-and-easy five-ingredient recipe are coated with a flavorful seasoning blend and baked. Several varieties of flaky white fish can be used for these tacos. When you go to the market to purchase fish, the best strategy is to be flexible and choose the variety that looks freshest that day.
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Baked Fish Tacos with Avocado
Instead of deep-frying, the fish fillets in this quick-and-easy five-ingredient recipe are coated with a flavorful seasoning blend and baked. Several varieties of flaky white fish can be used for these tacos. When you go to the market to purchase fish, the best strategy is to be flexible and choose the variety that looks freshest that day.
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Skillet Lemon Chicken & Potatoes with Kale
07of 30Creamy White Chili with Cream CheeseView RecipeThis rich, yet healthy, white chicken chili recipe comes together in a flash thanks to quick-cooking chicken thighs and canned white beans. Mashing some of the beans acts as a fast thickener when your soups don’t have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.
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Creamy White Chili with Cream Cheese
This rich, yet healthy, white chicken chili recipe comes together in a flash thanks to quick-cooking chicken thighs and canned white beans. Mashing some of the beans acts as a fast thickener when your soups don’t have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.
08of 30Charred Shrimp, Pesto & Quinoa BowlsView RecipeThese shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they’re basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.
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Charred Shrimp, Pesto & Quinoa Bowls
These shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they’re basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.
09of 30Three-Bean ChiliView RecipeThis rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.
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Three-Bean Chili
This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.
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Smoked Turkey, Kale & Rice Bake
11of 30Provençal Baked Fish with Roasted Potatoes & MushroomsView RecipeThis easy healthy meal—which requires just 15 minutes of active time—is typical of southern France. You can use halibut, grouper or cod for this simple Mediterranean baked fish recipe, so just choose what looks best at your market. Look for herbes de Provence, an aromatic spice blend, at most grocery stores.
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Provençal Baked Fish with Roasted Potatoes & Mushrooms
This easy healthy meal—which requires just 15 minutes of active time—is typical of southern France. You can use halibut, grouper or cod for this simple Mediterranean baked fish recipe, so just choose what looks best at your market. Look for herbes de Provence, an aromatic spice blend, at most grocery stores.
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Three Sisters Stew
Nate Lemuel
13of 30Easy Pea & Spinach CarbonaraView RecipeFresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don’t get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.
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Easy Pea & Spinach Carbonara
Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don’t get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.
14of 30Butternut Squash & Black Bean EnchiladasView RecipeGreg DuPreeLooking for a different take on enchiladas? Filled with black beans and a little heat from the peppers, crisp, citrusy slaw contrasts nicely with these enchiladas' creamy squash filling.
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Butternut Squash & Black Bean Enchiladas
Greg DuPree
Looking for a different take on enchiladas? Filled with black beans and a little heat from the peppers, crisp, citrusy slaw contrasts nicely with these enchiladas' creamy squash filling.
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One-Pot Garlicky Shrimp & Spinach
16of 30Chhole (Chickpea Curry)View RecipeThis healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want to add a vegetable, stir in some roasted cauliflower. Serve with brown basmati rice or warm naan.
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Chhole (Chickpea Curry)
This healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want to add a vegetable, stir in some roasted cauliflower. Serve with brown basmati rice or warm naan.
17of 30Roasted Root Veggies & Greens over Spiced LentilsView RecipeThis earthy bowl of lentils is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness.
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Roasted Root Veggies & Greens over Spiced Lentils
This earthy bowl of lentils is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness.
18of 30Green Goddess Salad with ChickpeasView RecipeIn this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
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Green Goddess Salad with Chickpeas
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
19of 30Chickpea Pasta with Mushrooms & KaleView RecipeGreg DuPreeLoading up your pasta with vegetables—like the kale and mushrooms here—not only adds flavor and nutrition but also makes the meal more satisfying.
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Chickpea Pasta with Mushrooms & Kale
Loading up your pasta with vegetables—like the kale and mushrooms here—not only adds flavor and nutrition but also makes the meal more satisfying.
20of 30Roasted Vegetable & Black Bean TacosView RecipeThese hearty vegan tacos are quick and easy to make—perfect for busy weeknights. The beans and sweet potatoes provide a meaty texture so no one will miss the meat or dairy.
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Roasted Vegetable & Black Bean Tacos
These hearty vegan tacos are quick and easy to make—perfect for busy weeknights. The beans and sweet potatoes provide a meaty texture so no one will miss the meat or dairy.
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This healthy fish recipe makes a tasty and easy weeknight meal. Serve with wild rice or roasted potatoes to round the meal out.
22of 30Red Beans and Rice with ChickenView RecipeFiber-rich red beans, whole-grain brown rice and skillet-cooked chicken breast are ready in just 20 minutes.
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Red Beans and Rice with Chicken
Fiber-rich red beans, whole-grain brown rice and skillet-cooked chicken breast are ready in just 20 minutes.
23of 30Sweet Potato-Black Bean BurgersView RecipeThese vegan sweet potato-black bean burgers spiced with curry powder are easy to make. To make this recipe gluten-free too, use gluten-free oats and serve the patty in a lettuce wrap, omitting the bun—or use a gluten-free bun.
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Sweet Potato-Black Bean Burgers
These vegan sweet potato-black bean burgers spiced with curry powder are easy to make. To make this recipe gluten-free too, use gluten-free oats and serve the patty in a lettuce wrap, omitting the bun—or use a gluten-free bun.
24of 30Baked Halibut with Brussels Sprouts & QuinoaView RecipeFish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes. And the quinoa and Brussels sprouts add inflammation-fighting nutrition.
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Baked Halibut with Brussels Sprouts & Quinoa
Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes. And the quinoa and Brussels sprouts add inflammation-fighting nutrition.
25of 30Green Veggie Bowl with Chicken & Lemon-Tahini DressingView RecipeFor this healthy 30-minute dinner, treat your veggies like pasta and cook until al dente, or just done. If you have a little extra time, double or triple the lemon-tahini dressing and use it to quickly dress a salad or as a sauce for steak or shrimp.
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Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
For this healthy 30-minute dinner, treat your veggies like pasta and cook until al dente, or just done. If you have a little extra time, double or triple the lemon-tahini dressing and use it to quickly dress a salad or as a sauce for steak or shrimp.
26of 30Loaded Black Bean Nacho SoupView RecipeJazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 milligrams sodium per serving.
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Loaded Black Bean Nacho Soup
Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 milligrams sodium per serving.
27of 30Beer-Battered Fish Tacos with Tomato & Avocado Salsa for TwoView RecipeLovers of fried fish get the taste without all the calories—and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a dab of light sour cream.
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Beer-Battered Fish Tacos with Tomato & Avocado Salsa for Two
Lovers of fried fish get the taste without all the calories—and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a dab of light sour cream.
28of 30Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & VegetablesView RecipeA tangy, balsamic dressing and nutty Parmesan cheese combine to coat tender roasted vegetables and chickpeas in this springy vegetarian dinner. To keep it vegetarian, serve it over quinoa or, for meat-eaters, serve with roasted chicken or pan-seared fish.
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Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
A tangy, balsamic dressing and nutty Parmesan cheese combine to coat tender roasted vegetables and chickpeas in this springy vegetarian dinner. To keep it vegetarian, serve it over quinoa or, for meat-eaters, serve with roasted chicken or pan-seared fish.
29of 30White Turkey ChiliView RecipeThis healthy white turkey chili recipe is gorgeous, with flecks of green from zucchini, oregano and green chiles. To keep the saturated fat low, we use one pound of ground turkey and add whole-grain bulgur to boost the volume and fiber in this chili recipe.
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White Turkey Chili
This healthy white turkey chili recipe is gorgeous, with flecks of green from zucchini, oregano and green chiles. To keep the saturated fat low, we use one pound of ground turkey and add whole-grain bulgur to boost the volume and fiber in this chili recipe.
30of 30Gochujang-Glazed Salmon with Garlic SpinachView RecipeJacob FoxGochujang, a red chile paste from Korea, and honey give this salmon a little bit of sweetness and a whole lot of spice.
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Gochujang-Glazed Salmon with Garlic Spinach
Jacob Fox
Gochujang, a red chile paste from Korea, and honey give this salmon a little bit of sweetness and a whole lot of spice.
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