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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!
Your Weekly Plan
Sunday:Chicken & Broccoli Stir-FryMonday:Sheet-Pan Caprese PizzaTuesday:Shrimp Cauliflower Fried RiceWednesday:Feta, Kale & Pear SaladThursday:Sheet-Pan Teriyaki Salmon with Green BeansFriday:Mushroom Ragout with Herbed Ricotta & Pappardelle
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01of 06Sunday: Chicken & Broccoli Stir-FryPhotographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh HoggleYou can’t go wrong with a stir-fry when looking for a quick and healthy dinner. And this one is on the table in just 25 minutes. The toasted sesame oil and hoisin sauce add lots of flavor, while freshly grated ginger brightens it. This recipe gets itsantioxidant benefits from broccoli, a cruciferous veggie. To make this a complete meal, I’ll serve this dish over brown rice noodles.Get the Recipe02of 06Monday: Sheet-Pan Caprese PizzaThis dish combines two of my favorite dishes—caprese salad and pizza—and it’s so easy to make. The heirloom tomatoes not only add bright, beautiful colors but arepacked with antioxidants, specifically lycopene. Pairing tomatoes with food containing fat, such as cheese, enhances your absorption of this antioxidant.Get the Recipe03of 06Tuesday: Shrimp Cauliflower Fried RiceUnlike traditional fried rice, this recipe uses riced cauliflower, which is an easy way to get in more veggies. Plus,cauliflower is a great source of vitamin C, a potent antioxidant that helps support your immune system. Toasted whole-wheat sourdough bread drizzled with olive oil makes a perfect side.Get the Recipe04of 06Wednesday: Feta, Kale & Pear SaladWarmer weather calls for colorful and fresh salads, and this one delivers just that. This recipe features kale as the base, anotherantioxidant-rich veggie. If you find kale bitter, you might prefer it massaged like in this recipe—it not only softens the texture but also mellows its flavor. Plenty of toasted pepitas, sesame seeds and sunflower seeds add a delicious crunch. I’ll serve it with shredded rotisserie chicken on top for a satisfying protein boost.Get the Recipe05of 06Thursday: Sheet-Pan Teriyaki Salmon with Green BeansPhotographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia PurcellThis dinner is part of ourImpossible Easy One-Pot Meals feature, which launched last week, and I can’t wait to try it. Salmon is packed withomega-3 fatty acids, which have anti-inflammatory and antioxidant properties, helping reduce inflammation and the risk of chronic diseases. To make this dinner in just 25 minutes, this recipe calls for microwaveable precooked brown rice.Get the Recipe06of 06Friday: Mushroom Ragout with Herbed Ricotta & PappardelleJason DonnellyWe are having friends over for dinner on Friday, so I want to make something a little fancier yet still simple enough to make after work. And this recipe is the way to go—it’s easy, delicious and looks beautiful. Packed with fresh herbs, mushrooms and tomatoes, this dinner delivers a variety of antioxidants. Plus, I love how the ricotta cheese adds creaminess.Get the Recipe
01of 06Sunday: Chicken & Broccoli Stir-FryPhotographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh HoggleYou can’t go wrong with a stir-fry when looking for a quick and healthy dinner. And this one is on the table in just 25 minutes. The toasted sesame oil and hoisin sauce add lots of flavor, while freshly grated ginger brightens it. This recipe gets itsantioxidant benefits from broccoli, a cruciferous veggie. To make this a complete meal, I’ll serve this dish over brown rice noodles.Get the Recipe
01of 06
Sunday: Chicken & Broccoli Stir-Fry
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
You can’t go wrong with a stir-fry when looking for a quick and healthy dinner. And this one is on the table in just 25 minutes. The toasted sesame oil and hoisin sauce add lots of flavor, while freshly grated ginger brightens it. This recipe gets itsantioxidant benefits from broccoli, a cruciferous veggie. To make this a complete meal, I’ll serve this dish over brown rice noodles.
Get the Recipe
02of 06Monday: Sheet-Pan Caprese PizzaThis dish combines two of my favorite dishes—caprese salad and pizza—and it’s so easy to make. The heirloom tomatoes not only add bright, beautiful colors but arepacked with antioxidants, specifically lycopene. Pairing tomatoes with food containing fat, such as cheese, enhances your absorption of this antioxidant.Get the Recipe
02of 06
Monday: Sheet-Pan Caprese Pizza
This dish combines two of my favorite dishes—caprese salad and pizza—and it’s so easy to make. The heirloom tomatoes not only add bright, beautiful colors but arepacked with antioxidants, specifically lycopene. Pairing tomatoes with food containing fat, such as cheese, enhances your absorption of this antioxidant.
03of 06Tuesday: Shrimp Cauliflower Fried RiceUnlike traditional fried rice, this recipe uses riced cauliflower, which is an easy way to get in more veggies. Plus,cauliflower is a great source of vitamin C, a potent antioxidant that helps support your immune system. Toasted whole-wheat sourdough bread drizzled with olive oil makes a perfect side.Get the Recipe
03of 06
Tuesday: Shrimp Cauliflower Fried Rice
Unlike traditional fried rice, this recipe uses riced cauliflower, which is an easy way to get in more veggies. Plus,cauliflower is a great source of vitamin C, a potent antioxidant that helps support your immune system. Toasted whole-wheat sourdough bread drizzled with olive oil makes a perfect side.
04of 06Wednesday: Feta, Kale & Pear SaladWarmer weather calls for colorful and fresh salads, and this one delivers just that. This recipe features kale as the base, anotherantioxidant-rich veggie. If you find kale bitter, you might prefer it massaged like in this recipe—it not only softens the texture but also mellows its flavor. Plenty of toasted pepitas, sesame seeds and sunflower seeds add a delicious crunch. I’ll serve it with shredded rotisserie chicken on top for a satisfying protein boost.Get the Recipe
04of 06
Wednesday: Feta, Kale & Pear Salad
Warmer weather calls for colorful and fresh salads, and this one delivers just that. This recipe features kale as the base, anotherantioxidant-rich veggie. If you find kale bitter, you might prefer it massaged like in this recipe—it not only softens the texture but also mellows its flavor. Plenty of toasted pepitas, sesame seeds and sunflower seeds add a delicious crunch. I’ll serve it with shredded rotisserie chicken on top for a satisfying protein boost.
05of 06Thursday: Sheet-Pan Teriyaki Salmon with Green BeansPhotographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia PurcellThis dinner is part of ourImpossible Easy One-Pot Meals feature, which launched last week, and I can’t wait to try it. Salmon is packed withomega-3 fatty acids, which have anti-inflammatory and antioxidant properties, helping reduce inflammation and the risk of chronic diseases. To make this dinner in just 25 minutes, this recipe calls for microwaveable precooked brown rice.Get the Recipe
05of 06
Thursday: Sheet-Pan Teriyaki Salmon with Green Beans
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
This dinner is part of ourImpossible Easy One-Pot Meals feature, which launched last week, and I can’t wait to try it. Salmon is packed withomega-3 fatty acids, which have anti-inflammatory and antioxidant properties, helping reduce inflammation and the risk of chronic diseases. To make this dinner in just 25 minutes, this recipe calls for microwaveable precooked brown rice.
06of 06Friday: Mushroom Ragout with Herbed Ricotta & PappardelleJason DonnellyWe are having friends over for dinner on Friday, so I want to make something a little fancier yet still simple enough to make after work. And this recipe is the way to go—it’s easy, delicious and looks beautiful. Packed with fresh herbs, mushrooms and tomatoes, this dinner delivers a variety of antioxidants. Plus, I love how the ricotta cheese adds creaminess.Get the Recipe
06of 06
Friday: Mushroom Ragout with Herbed Ricotta & Pappardelle
Jason Donnelly
We are having friends over for dinner on Friday, so I want to make something a little fancier yet still simple enough to make after work. And this recipe is the way to go—it’s easy, delicious and looks beautiful. Packed with fresh herbs, mushrooms and tomatoes, this dinner delivers a variety of antioxidants. Plus, I love how the ricotta cheese adds creaminess.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
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