:max_bytes(150000):strip_icc():format(jpeg)/Prep-square-0727-e0b0415fae6343a8ac10cd0b319ddfe7.gif)
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 up to get a dinner plan delivered to your inbox every Saturday!
I try to start most mornings with a short run on the treadmill and/or a leisurely dog walk around the neighborhood before I power through the rest of the day. On the days I don’t run, I try to fit in some strength training after work. That means by dinnertime, I might start losing steam. With that in mind, I’ve selected this week’s dinners because they’re all ready in just three easy steps. Plus, they’re packed with inflammation-fighting ingredients like fish, leafy greens, legumes and dark-colored vegetables to help me feel refreshed and reenergized at the end of a long day.
Your Weekly Plan
Sunday: Garlic Butter-Roasted Salmon with Potatoes & Asparagus
Monday: Kale & Strawberry Salad
Tuesday: Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Wednesday: Summer Chicken Parmesan
Thursday: Easy Grilled Shrimp with Cilantro Salsa Verde
Friday: Burrata Pasta with Cherry Tomatoes & Spinach
Sunday: Garlic Butter-Roasted Salmon with Potatoes & Asparagus
Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Lydia Pursell
Salmon is packed with protein, omega-3 fatty acids and antioxidants, so Sunday’s dinner is based around this nutritious, inflammation-fighting fish. Pair it with baby Yukon Gold potatoes, asparagus and lemon-garlic butter; roast it all on a sheet pan; and you’ll have this low-effort dinner ready in just 40 minutes. The perfect way to celebrate the last hours of the weekend.
Monday: Kale & Strawberry Salad
Dark leafy greens, berries and walnuts are excellent choices for fighting inflammation, so you’ll find them all in this healthy salad. To reap the inflammation-fighting benefits, I’ll make it with 2 cups of strawberries, so everyone gets a half-cup serving (aligning with our anti-inflammatory recipe guidelines). And to turn the salad into a complete dinner, I’ll mix in some shredded rotisserie chicken.
Tuesday: Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
These hearty grain bowls take only 20 minutes to make and offer 13 grams of plant-based protein per serving; plus, they’re delicious. The roasted red pepper sauce provides vitamins A and C and antioxidants, as well as rich flavor. Add 1 cup of baby spinach to each serving to up the inflammation-fighting properties.
Wednesday: Summer Chicken Parmesan
I love chicken Parmesan, with its topping of gooey mozzarella and lots of red sauce, but it can feel a little heavy during the summer. This lighter version swaps out the sauce for sautéed cherry tomatoes and zucchini, a couple of colorful and nourishing anti-inflammatory vegetables. I like to serve it with a green salad and some garlic-rubbed toasted bread slices.
Thursday: Easy Grilled Shrimp with Cilantro Salsa Verde
The weekend is getting close, so it’s time to kick back outside by the grill. For this dinner, you’ll whip up an easy, herby salsa verde and then drizzle some of it on top of the grilled shrimp. Toss the rest with white beans, tomatoes and cucumber for a simple anti-inflammatory side salad. I serve it all with some whole-wheat pita to wipe up any extra salsa verde on my plate.
Friday: Burrata Pasta with Cherry Tomatoes & Spinach
Tomatoes and burrata might just be my favorite summer food combo. And with some whole-wheat pasta? Even better. This easy meal is rich and comforting but still very summery and, like everything else we’ll be cooking this week, it boasts some impressive anti-inflammatory benefits. Just be sure to increase the spinach to 4 cups so everyone gets a full serving of the inflammation-fighting green.
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.
+ There are no comments
Add yours