In This ArticleView AllIn This ArticleYour Meal PlanSomething SweetWhat’s Inspiring Me This Week
In This ArticleView All
View All
In This Article
Your Meal Plan
Something Sweet
What’s Inspiring Me This Week
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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 uphereto get a meal plan delivered to your inbox every Saturday!
Contrary to what you might think, a healthy and delicious weeknight dinner doesn’t require tons of ingredients, and this week’s plan is proof. Each dinner is made with six ingredients or less (not counting pantry staples like salt, pepper and oil) to keep prep simple. And as an added bonus, they all feature foods that support your brain health.
Dominic Perri
As we age, ourcognitive functions decline. And while we can’t completely prevent this, certain lifestyle and eating habits may help slow this process down. More specifically, what we eat may impact the structure and health of our brains. Research shows that foods rich in protein, fiber and antioxidants—particularly flavonols, polyphenols and omega-3 fatty acids—can support healthy aging andpositively impact your brain health.
Wednesday’sSalmon & Sweet Potato Grain Bowlsare not only packed with antioxidants, but it’s a complete meal that’s made with only five ingredients. Sweet potatoes get their beautiful orange color from carotenoids, a potent type of antioxidant that helps tame inflammation in the body. Salmon is one of the best sources of omega-3s—perhaps most well-known forhow they can support brain health. Served over farro, a whole grain with a nutty flavor that provides additional protein and fiber, makes this meal an extra-satisfying dinner.
Sunday:One-Pot Pasta with Tunawith sliced tomatoes, salt and pepperMonday:Sheet-Pan Caprese PizzaTuesday:Chicken & White Bean Soupwith whole-grain baguetteWednesday:Salmon & Sweet Potato Grain BowlsThursday:Creamy Chicken & Mushroomswith steamed broccoliFriday:Lemon-Garlic Steak & Green Beanswith whole-grain baguette
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Photographer: Fred Hardy, Food stylist: Jennifer Wendorf, Prop stylist: Shell Royster
If you’re a cheesecake lover like me, you’ve got to make thisLemon-Blueberry Cheesecake Chia Pudding. Tart lemon and sweet blueberries are a match made in heaven and balance the rich, creamy pudding perfectly. I love how these are assembled in individual dishes—I like to make them in mason jars so I can bring one to work for a sweet treat.
Get the Recipe:Lemon-Blueberry Cheesecake Chia Pudding
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