Satisfying One-Pan Dinners for Longevity

As someone over 40, aging healthfully is top of mind for me. I do my best to get out for dog walks daily, hop on the treadmill a few times a week and lift weights regularly. And I try to make sure I’m getting enough protein, calcium and vitamin D—all nutrients that are part of our healthy aging nutrition parameters. Following this week’s meal plan is an easy way to add those nutrients at dinnertime and help reduce the risk of chronic disease and muscle loss. Let’s pick up those skillets and get cooking!

Your Weekly Plan

Sunday: Crispy Cod with Charred Snow Peas & Creamy Herb Sauce
Monday: Tofu Tacos
Tuesday: Lemon Chicken Orzo Soup with Kale
Wednesday: Easy Salmon Cakes with Arugula Salad
Thursday: Beans & Greens Enchiladas
Friday: Skillet Steak with Mushroom Sauce

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!

Sunday: Crispy Cod with Charred Snow Peas & Creamy Herb Sauce

One of my forever goals is to eat more fish because I know how good it is for me, and I definitely don’t have it often enough. This crispy cod is not only packed with protein and calcium, but because it is lightly floured and then browned in a skillet, it’s incredibly tasty too. Paired with lightly charred snowpeas and a creamy, tangy buttermilk sauce, it’s a fish dinner I can keep coming back to. I like to serve it with precooked brown rice.

Monday: Tofu Tacos

I am always here for taco night. This vegan version has a filling of black beans and spiced tofu. Tofu is an excellent source of protein, fiber, calcium and iron. Top the tacos however you like, with some shredded cabbage for crunch, pico de gallo to freshen them up or guacamole to add some richness and heart-healthy fat.

Tuesday: Lemon Chicken Orzo Soup with Kale

This is the perfect time of year—at least here in Boston, where it is still so cold!—to tuck into a comforting bowl of soup. This one is packed with so many healthy ingredients. There’s chicken for protein, kale for calcium and vitamin K (which helps support bone density) and the juice and zest of a whole lemon for immune-supporting vitamin C. Serve it with whole-grain bread.

Wednesday: Easy Salmon Cakes with Arugula Salad

In the spirit of eating more fish and, of course, consuming protein, calcium and healthy fats to support longevity, we’re doubling down on fish this week. The salmon cake mixture comes together quickly in the food processor. Then the cakes just need to be shaped and crisped up in a skillet. They’re accompanied by a light, fresh and peppery arugula and radish salad.

Thursday: Beans & Greens Enchiladas

These enchiladas are so comforting, and they’re layered with good-for-you ingredients. You’ll start with a quick blender tomatillo sauce and arrange corn tortillas on top, followed by protein-rich beans (I like to use black beans), leafy kale, crumbled feta cheese and chopped onion—and then repeat until you’ve filled the baking dish. Then simply bake to warm it all through. I’ll pick up some premade guacamole to dollop on top.

Friday: Skillet Steak with Mushroom Sauce

I love making a meal that feels special on a Friday night. It’s a signal to my brain that the workweek is over and dinner can be more relaxed as we ease into the weekend. This seasoned steak accompanied by broccolini, peas and a savory mushroom sauce feels elegant, but it’s still easy enough to make in one pan. It also packs 26 grams of protein per serving. Enjoy it with a whole-wheat baguette.

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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