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We’re heading into one of the busiest times of the year. I’ve already started planning our Thanksgiving dinner menu and discussing when we’re going to get our Christmas tree and start playing Christmas music. So when it comes to cooking nightly dinners, I’m going to try to take it easy before the holiday busyness hits. Everything we’ll be cooking this week is made in one pot, with ingredients added all at once or without a lot of extra fuss—in other words, dump dinners. And to make sure we are all feeling our best and havethe energy we needto tackle the holiday tasks ahead, all of these dinners have at least15 grams of proteinper serving. Let’s ease into this week.Your Weekly PlanSunday:Slow-Cooker Loaded Broccoli & Chicken SoupMonday:Eggs in Tomato Sauce with Chickpeas & SpinachTuesday:American GoulashWednesday:One-Pot Shrimp with Tomatoes & FetaThursday:Sweet Potato and Black Bean ChiliFriday:One-Pot Creamy Chicken & Mushroom PastaGet the Shopping ListOur column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping 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 adjust them as you see fit.Sign upto get a dinner plan delivered to your inbox every Saturday!
We’re heading into one of the busiest times of the year. I’ve already started planning our Thanksgiving dinner menu and discussing when we’re going to get our Christmas tree and start playing Christmas music. So when it comes to cooking nightly dinners, I’m going to try to take it easy before the holiday busyness hits. Everything we’ll be cooking this week is made in one pot, with ingredients added all at once or without a lot of extra fuss—in other words, dump dinners. And to make sure we are all feeling our best and havethe energy we needto tackle the holiday tasks ahead, all of these dinners have at least15 grams of proteinper serving. Let’s ease into this week.
Your Weekly Plan
Sunday:Slow-Cooker Loaded Broccoli & Chicken SoupMonday:Eggs in Tomato Sauce with Chickpeas & SpinachTuesday:American GoulashWednesday:One-Pot Shrimp with Tomatoes & FetaThursday:Sweet Potato and Black Bean ChiliFriday:One-Pot Creamy Chicken & Mushroom Pasta
Get the Shopping List
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping 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 adjust them as you see fit.Sign upto get a dinner plan delivered to your inbox every Saturday!
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Sunday: Slow-Cooker Loaded Broccoli & Chicken Soup
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
View Recipe
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Monday: Eggs in Tomato Sauce with Chickpeas & Spinach
03of 06Tuesday: American GoulashPhotographer: Brie Goldman Food Stylist: Holly Dreesman Prop Stylist: Gabriel GrecoAmerican goulash is a super-cozy dish of pasta cooked in meat sauce. The lean ground beef packs this dinner with protein (and has lesssaturated fatthan higher-fat ground beef) while the whole-wheat elbow macaroni addsfiber, which helps support healthy digestion. Paprika, Italian seasoning and garlic give it lots of flavor.View Recipe
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Tuesday: American Goulash
Photographer: Brie Goldman Food Stylist: Holly Dreesman Prop Stylist: Gabriel Greco
American goulash is a super-cozy dish of pasta cooked in meat sauce. The lean ground beef packs this dinner with protein (and has lesssaturated fatthan higher-fat ground beef) while the whole-wheat elbow macaroni addsfiber, which helps support healthy digestion. Paprika, Italian seasoning and garlic give it lots of flavor.
04of 06Wednesday: One-Pot Shrimp with Tomatoes & FetaJason DonnellyTo make this simple yet elegant dinner, you’ll cook onions, aromatics and tomatoes and then add the shrimp.These sweet crustaceansneed just a few minutes to cook through and are a low-calorie source of protein and other essential nutrients likeomega-3 fatty acids. Before serving you’ll top everything with some briny feta and fragrant basil. A whole-wheat baguette is perfect on the side.View Recipe
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Wednesday: One-Pot Shrimp with Tomatoes & Feta
Jason Donnelly
To make this simple yet elegant dinner, you’ll cook onions, aromatics and tomatoes and then add the shrimp.These sweet crustaceansneed just a few minutes to cook through and are a low-calorie source of protein and other essential nutrients likeomega-3 fatty acids. Before serving you’ll top everything with some briny feta and fragrant basil. A whole-wheat baguette is perfect on the side.
05of 06Thursday: Sweet Potato & Black Bean ChiliPhotographer: Antonis Achilleos, Food Stylist: Emily Nabors Hall, Prop Stylist: Kay ClarkeThis vegetarian chili gets its heft from a combination of sweet potatoes and black beans. With bold flavor from cilantro, cumin, ground chipotle chile, chili powder and garlic, it can rival any meaty chili out there. Plus,the spices help with reducing inflammation, thebeansprovide plant-based protein, and thesweet potatoesare high in fiber and antioxidants. Serve the chili over brown rice (½ cup per person) to meet our protein goal.View Recipe
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Thursday: Sweet Potato & Black Bean Chili
Photographer: Antonis Achilleos, Food Stylist: Emily Nabors Hall, Prop Stylist: Kay Clarke
This vegetarian chili gets its heft from a combination of sweet potatoes and black beans. With bold flavor from cilantro, cumin, ground chipotle chile, chili powder and garlic, it can rival any meaty chili out there. Plus,the spices help with reducing inflammation, thebeansprovide plant-based protein, and thesweet potatoesare high in fiber and antioxidants. Serve the chili over brown rice (½ cup per person) to meet our protein goal.
06of 06Friday: One-Pot Creamy Chicken & Mushroom PastaVictor ProtasioCremini mushrooms, whole-wheat penne and rotisserie chicken are the main components of this easy dish.Mushroomsare a great source of antioxidants, B vitamins, vitamin D and potassium, as well as other nutrients. Browning the mushrooms and cooking them with a splash of sherry vinegar builds a solid flavor base for the creamy sauce made with chicken broth and crème fraîche.View Recipe
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Friday: One-Pot Creamy Chicken & Mushroom Pasta
Victor Protasio
Cremini mushrooms, whole-wheat penne and rotisserie chicken are the main components of this easy dish.Mushroomsare a great source of antioxidants, B vitamins, vitamin D and potassium, as well as other nutrients. Browning the mushrooms and cooking them with a splash of sherry vinegar builds a solid flavor base for the creamy sauce made with chicken broth and crème fraîche.
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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