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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!
Sunday is officially the first day of fall. I don’t know about you, but I am ready for it! I’m thinking about colorful foliage, hikes in the woods and apple picking. I’m also thinking about how to spend less time in the kitchen and still have nourishing meals at this busier time of year. This week’s dinners, which range from a hearty stew to a robust salad to a cozy stuffed squash, can all be made in 30 minutes or less. This means there’s more time to enjoy all the activities fall has to offer. The dinners also all fit our nutrition parameters for theMediterranean Diet, an eating pattern that focuses on filling your plate with fruits and vegetables, whole grains and beans and lean protein and healthy fats to help keep you feeling your best. Let’s dig in!
Your Weekly Plan
Sunday:Hearty Chickpea & Spinach Stew
Monday:Beet Salad with Goat Cheese & Balsamic Vinaigrette
Tuesday:White Bean & Sun-Dried Tomato Gnocchi
Thursday:Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash
Friday:Chicken Thighs with Couscous & Kale
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01of 06Sunday: Hearty Chickpea & Spinach StewPhotographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenI love making a big pot of soup or stew on a fall Sunday. This one is full ofproteinandfiberto keep you feeling full and satisfied and to help improve yourgut health. It’s a hearty mix of chickpeas, ground turkey, vegetables and seasonings. Mashing some of the chickpeas gives the stew body. Serve it with some whole-wheat baguette.Get the Recipe
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Sunday: Hearty Chickpea & Spinach Stew
Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen
I love making a big pot of soup or stew on a fall Sunday. This one is full ofproteinandfiberto keep you feeling full and satisfied and to help improve yourgut health. It’s a hearty mix of chickpeas, ground turkey, vegetables and seasonings. Mashing some of the chickpeas gives the stew body. Serve it with some whole-wheat baguette.
Get the Recipe
02of 06Monday: Beet Salad with Goat Cheese & Balsamic VinaigrettePhotographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn EvansBeetscan be polarizing because of their earthy flavor—try golden beets for a milder flavor—but they’re so good for you: They’re a great source of fiber, vitamins and antioxidants like betalains, which decrease inflammation and help reduce your risk for cancer and heart disease. I’ll add some rotisserie chicken to the mix of beets, peppery arugula and orange segments to round out the salad.Get the Recipe
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Monday: Beet Salad with Goat Cheese & Balsamic Vinaigrette
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Beetscan be polarizing because of their earthy flavor—try golden beets for a milder flavor—but they’re so good for you: They’re a great source of fiber, vitamins and antioxidants like betalains, which decrease inflammation and help reduce your risk for cancer and heart disease. I’ll add some rotisserie chicken to the mix of beets, peppery arugula and orange segments to round out the salad.
03of 06Tuesday: White Bean & Sun-Dried Tomato GnocchiJacob FoxThe spinach and sun-dried tomatoes in this simple skillet dinner contributevitamin C, which supports your immune system, andvitamin K, which helps keep your bones strong. The beans add plant-based protein, and a little heavy cream creates a silky sauce that coats the gnocchi and brings all the components together.Get the Recipe
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Tuesday: White Bean & Sun-Dried Tomato Gnocchi
Jacob Fox
The spinach and sun-dried tomatoes in this simple skillet dinner contributevitamin C, which supports your immune system, andvitamin K, which helps keep your bones strong. The beans add plant-based protein, and a little heavy cream creates a silky sauce that coats the gnocchi and brings all the components together.
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I’m always trying to eat more fish because I know it can lead to manyhealth benefits, but if I’m being honest, sometimes I find it a little boring compared with other proteins. That’s not the case with this dish, where cod fillets are seasoned withMediterranean Herb Mixand paired with sautéed onion, mushrooms, kale and tomato. A little brown rice on the side is all it needs.
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Thursday: Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash
06of 06Friday: Chicken Thighs with Couscous & KaleThis cozy bowl of cumin-spiced boneless chicken thighs in a brothy mixture of pearl couscous and kale is the perfect thing to dip into on a cool fall evening. Thechickenoffers lots of protein to ensure that the dish is filling while thekaleis packed with vitamins and nutrients your body needs, like vitamin A for eye health and calcium for bone health. Serve it with our brightMarinated Cherry Tomato Saladon the side.Get the Recipe
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Friday: Chicken Thighs with Couscous & Kale
This cozy bowl of cumin-spiced boneless chicken thighs in a brothy mixture of pearl couscous and kale is the perfect thing to dip into on a cool fall evening. Thechickenoffers lots of protein to ensure that the dish is filling while thekaleis packed with vitamins and nutrients your body needs, like vitamin A for eye health and calcium for bone health. Serve it with our brightMarinated Cherry Tomato Saladon the side.
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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