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 depending on your needs. Sign up here to get a meal plan delivered to your inbox every Saturday!
When planning my weekly dinners, I don’t usually focus on the total time of the recipes but rather on how much time they take me to prep. While the oven or stovetop does its thing, I can spend time doing other activities, such as reading or watching an episode of my new favorite show. This week’s lineup of dinners take no more than 35 minutes to prep, plus they’re packed with at least 15 grams of satisfying protein per serving. Let’s get cooking!
Your Meal Plan
Protein is one of the three macronutrients (the other two being carbohydrates and fat) that our body needs to function and thrive. Maybe best known for its role in muscle growth, this important nutrient serves many other purposes beyond just that, having a role in bone health, immunity and digestion. Needless to say, getting enough protein at each meal can help you feel your best and give your body what it needs to flourish.
Wednesday’s Coconut-Curry Chicken Cutlets might be the easiest high-protein dinner of the week and comes together in just 20 minutes. A key ingredient in the flavor-packed sauce is the Thai curry paste—an aromatic blend of lemongrass, ginger and chile peppers, which adds lots of lovely and cozy flavors. While you can make it from scratch, buying a jar or can of paste from the store helps get this meal on the table fast. I’ll serve this dish with a side of Simple Sautéed Spinach to round out the meal. While the chicken simmers away, I have time to make this quick side. Plus, it adds 3 grams of protein and 2 of fiber per serving for a more satisfying dinner.
Sunday: Crispy Chicken Thighs with Artichokes, Lemon & Herbs with a side of corn on the cob
Monday: Creamy Lemon & Spinach Pasta Bake
Tuesday: Turkey Meatballs with Green Beans & Cherry Tomatoes with a side of brown rice
Wednesday: Coconut-Curry Chicken Cutlets with a side of Simple Sautéed Spinach
Thursday: Seared Halibut Fish Tacos with Cilantro Slaw
Friday: Philly Cheesesteak Casserole
Something to Sip On
It’s my husband’s birthday on Sunday, so we’ll be celebrating all weekend long. When our friends come over, I’ll have Lemonade Mimosas ready to toast. We’ll raise our glasses to celebrate another year of life for this incredible, sweet person. These mimosas are not only delicious and refreshing but are made with ingredients you might have on hand—lemons and granulated sugar—plus sparkling wine, of course.
Get the Recipe: Lemonade Mimosas
What’s Inspiring Me This Week
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Fall is here, and with it comes an array of beautiful produce—think apples, pomegranates, potatoes and all types of squash and pumpkin. While you could probably find these items all year round, seasonal produce tends to be richer in flavor and at a lower price. And our favorite gastroenterologist, Dr. B, just gave us another excuse to eat more pumpkin this season. According to the gut doctor, pumpkins support your gut health in three ways. Packed with fiber, pumpkins increase beneficial bacteria such as Akkermansialower unhealthy ones like Bilophila and increase our gut diversity. As a result, this may help reduce your blood lipid levels and protect you against type 2 diabetes. You can deliciously reap these benefits with recipes like our Cinnamon Baked Pumpkin and Pumpkin Risotto with Goat Cheese.
Find Out More: The #1 Fall Vegetable to Support Your Metabolism, According to a Gastroenterologist
