Our column, ThePrep, has everything you need to make meal planning and preparation as easy as possible. Nutritional needs vary from person to person. Use these dinner plans as inspiration and adjust as needed. Sign up to receive meal plans in your inbox every Saturday.
I was on vacation visiting my parents in Mexico for a few weeks. I really enjoyed coming home, relaxing and enjoying my favorite dishes, but being removed from my daily routine made me feel tired and sluggish. Now that I'm back home in Texas and back to my normal schedule, I plan on making meals that are not only delicious but also nutritious. I'm going to stick to dump and go recipes this week because I have to unpack and don't want to spend a lot of time washing up. Let's cook!
your meal plan
The weather has been pretty mild in Mexico, but here in Austin the weather continues to cool down. And for me, there's nothing more cozy on a cold winter's night than a steaming bowl of soup. That's why I'm looking forward to making Bean and Beef Taco Soup on Thursday. Easy to make with just one Dutch oven. Plus, it's loaded with the flavors I grew up with, so eating it feels like I'm getting a hug from my mom. This recipe includes useful items like frozen corn, canned tomatoes, green chiles, beans, and tomato sauce. To complete the meal, serve a basic green salad with vinaigrette. This salad recipe calls for mixed greens, and I like to use a flavorful mix of arugula, spinach, and baby kale.
All of the dinners in this week's meal plan are just around 500 calories, which is enough for most people. However, these meals are a guide, so feel free to adjust the amount you eat based on your hunger and fullness cues.
Sunday: Garlic butter roasted salmon with potatoes and asparagus (522 calories)
Monday: Cooked quinoa 1 cup bell peppers and chickpeas with side of sheet pan toasted feta cheese (500 calories)
Tuesday: Slow Cooker Lemon Pepper Chicken Thighs and Broccolini with 1 cup of cooked barley (485 calories)
Wednesday: Sheet Pan Shrimp, Pineapple, Peppers and Rice (505 calories)
Thursday: Bean & beef taco soup Basic Green Salad with Vinaigrette (523 calories)
Friday: Chickpea and spinach in tomato sauce with eggs and large toasted whole wheat pita bread (491 calories)
What I want to drink
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
I'm not one to strictly set New Year's resolutions, but this year I've decided that I want to prioritize sleep. So I tried to adopt sleep hygiene habits that seemed doable, like limiting my caffeine intake, stretching before bed, avoiding screens at bedtime, and drinking this delicious Tart Cherry Nighttime Mocktail. I am. If you're wondering how this drink can help you wake up, research shows that tart cherries contain melatonin, a hormone that helps regulate sleep. If you also want to improve your Z, please give it a try.
Get the recipe: Fall asleep with an antioxidant-rich tart cherry mocktail
What inspired me this week
While many people try to get in and out of the grocery store as quickly as possible, I love wandering through all the aisles, especially when it's not crowded. And Costco's January sale is calling my name! Some of the items I add to my shopping list are Simple Mills Almond Flour Crackers and Tillamook Medium Cheddar Snack Portions. A perfect combination for a grab-and-go snack. Packed with protein and healthy fats, this snack will help you feel satisfied until your next meal.
Learn more: Costco's top 7 sale items in January
