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When my friends ask me how I can quickly put a healthy and delicious dinner on the table, I always tell them I rely on nutritious and convenient items that make cooking a breeze. Canned and frozen vegetables, seasoning blends, salad kits, and prepared proteins are always on my shopping list. Then combine those items to create quick and delicious meals like the ones in this week’s dinner plan. These recipes are made with just 5 ingredients (minus the basics like oil, salt, and pepper) and are made with vegetables to ensure you’re getting all the nutrients you need to feel your best. It also contains plenty.
weekly plan
Sunday: Chicken curry stuffed with sweet potato
Monday: Cheese tortellini with tomato and basil
Tuesday: spicy shrimp and cauliflower rice
Wednesday: Nacho salad with shredded chicken and avocado
Thursday: Baked eggs with kale and tomato sauce
Friday: Balsamic steak & mushroom skewers
Sunday: Chicken curry stuffed with sweet potato
With pre-cooked chicken and ready-to-use curry sauce, you can have this meal on the table in just 30 minutes. When buying ready-made sauces, be sure to check the ingredient list, as they may sneak in sugar. Cauliflower and sweet potatoes are naturally rich in nutrients such as fiber, vitamins, and antioxidants that support gut, immune, and brain health.
Monday: Tomato and basil cheese tortellini
I love making tortellini from scratch when I have time, but this recipe uses refrigerated tortellini to make things easier. Not only are tomatoes one of my favorite vegetables, they’re also rich in lycopene, a powerful antioxidant that reduces the risk of chronic disease. Roasting cherry tomatoes balances the acidity, and topping with basil adds a refreshing taste.
Tuesday: Spicy shrimp and cauliflower rice
This recipe includes cauliflower rice and is one of my favorite ways to get more vegetables. You can easily make it yourself, but I like to buy it in the produce or frozen section of the grocery store to make cooking more efficient. Using a spice blend like Cajun seasoning adds a tangy, spicy kick without having to pull out a few jars from the pantry.
Wednesday: Nacho salad with shredded chicken and avocado
When I plan my weekly menu, I make sure to include recipes that use the flavors I grew up eating, like this nacho salad. With ready-to-use ingredients like pico de gallo, multigrain tortilla chips, and rotisserie chicken, this recipe requires minimal preparation. Pico de gallo is made with vegetables like tomatoes, onions, cilantro, and bell peppers and contains nutrients like capsaicin, quercetin, polyphenols, and vitamin C, which help reduce inflammation. For extra satisfaction, I like to add a can of drained pinto beans.
Thursday: Baked eggs with tomato sauce and kale
My husband is someone who says eggs are something you eat for breakfast. And that’s it. Unless I make this shakshuka style recipe that he loves. Ready-to-use ingredients like frozen chopped kale and store-bought marinara sauce can cut prep time to just 10 minutes. Toast some whole wheat sourdough bread and scoop up all the delicious sauce.
Friday: Balsamic steak and mushroom skewers
With good weather forecast for Friday, it’s time to fire up the grill and whip up some flavorful skewers. Mushrooms have great health benefits, including helping to improve blood pressure and gut bacteria. Furthermore, the rich flavor enhances the flavor of the skewers. To make the most of the fire, grill corn on the cob and cook it Mexican style with butter, a little mayonnaise, lime, and chili powder (we like tagine).
I hope you all have a great week and enjoy this dinner plan. If you try the recipe, don’t forget to add a review.
