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’m leaving for vacation in less than a week, and while I’m really looking forward to getting away, getting ready to go can be a little stressful. There’s tying up projects at work and then there’s packing, reviewing the itinerary, confirming reservations and so on. While I’m trying to get through everything systematically and hoping to keep stress at bay, I’m also leaning into anti-inflammatory dinners all week, as stress can cause inflammation. By filling my plate with anti-inflammatory foods like leafy greens, legumes, dark-colored vegetables and omega-3-rich fish, I’m hoping to keep my body energized and feeling great while I check off everything on my pre-vacation to-do list. And by opting for dinners that can be made in three steps or fewer, I’m keeping dinnertime stress-free.
Your Weekly Plan
Sunday: Chicken & Spinach Skillet Pasta with Lemon & Parmesan
Monday: Anti-Inflammatory Vegetable-Packed Grain Bowls
Tuesday: Anti-Inflammatory Sweet Potato Salad
Wednesday: Broccoli & Quinoa Casserole
Thursday: Old Bay Salmon with Lemony Mashed Peas
Friday: Sheet-Pan Chicken Thighs with Sweet Potatoes & Broccolini
Sunday: Chicken & Spinach Skillet Pasta with Lemon & Parmesan
Photographer: Jen Causey
Not only can this dinner be made in just three steps, but it also uses only one pan. Talk about low-stress! It’s a simple combination of whole-wheat penne, chicken and lots of spinach. White wine, garlic, lemon and Parmesan cheese ensure that it has lots of flavor.
Monday: Vegetable-Packed Grain Bowls
Farro, a whole grain that can help reduce chronic inflammation, is the base of these colorful veggie grain bowls, which also contain a mix of beet greens and beets, carrots, green peas and celery. Crumbled goat cheese on top adds a creamy, tangy element. The bowls are super satisfying with some whole-grain bread on the side.
Tuesday: Sweet Potato Salad
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling
With sweet potatoes, kale, cherries and avocado, this easy salad is packed with antioxidants, vitamins and minerals that help fight inflammation. The dressing—a mix of tahini, orange marmalade, Dijon mustard, cider vinegar and olive oil—gives the dish so much flavor. Be sure to massage it into the kale to soften it.
Wednesday: Broccoli & Quinoa Casserole
This quinoa casserole offers the same comfort as a pan of baked mac and cheese, with a lot more protein and anti-inflammatory ingredients. Plus, it’s gluten-free, so it’s a nice option for anyone avoiding gluten. Broccoli and beans add texture, while yogurt and fontina cheese add creaminess. Serve it with some mixed greens for a light, fresh side.
Thursday: Old Bay Salmon with Lemony Mashed Peas
Rubbing salmon fillets with Old Bay is a great way to ensure that they are well seasoned, plus it helps the salmon develop a crisp crust when cooked. The lemony mashed peas get a little richness from crème fraîche. And both the peas and salmon get a nice dose of toasty, nutty flavor from a drizzle of browned butter on top. Serve it all with some precooked brown rice to round out the meal.
Friday: Sheet-Pan Chicken Thighs with Sweet Potatoes & Broccolini
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
Crispy chicken thighs with roasted sweet potatoes and broccolini is a go-to combination for me all fall long. In this version, everything gets cooked on one sheet pan for easy cleanup. Serve it with some warmed canned black beans on the side to bolster the meal with a little extra protein and fiber and to meet our anti-inflammatory nutrition parameters.
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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