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There’s nothing I love more than a slice of chocolate cake topped with vanilla ice cream. Sugar and desserts are definitely part of a healthy, balanced diet, but many of us typically consume more added sugar than we realize. In fact, American adults typically consume more than twice the recommended amount. One reason for this is that added sugars are found not only in sweet foods, but also in savory dishes. Ketchup, salad dressings, and ready-made sauces are just a few common sources of added sugar. I don’t plan on avoiding added sugar forever, but I think a week without added sugar is just fine. So this week, we’re turning to recipes that are full of flavor without added sugar.
weekly plan
Sunday: Grilled Peach and Brie Cheese Smother Chicken
Monday: Walnut pesto pasta salad
Tuesday: Tomato and shrimp white bean soup
Wednesday: Pork chop with creamy mushroom sauce
Thursday: Quinoa salad with salmon and roasted red pepper
Friday: lemon garlic chicken with green beans
Sunday: Smothered Chicken with Grilled Peach and Brie
Like other fruits, peaches naturally contain sugar, but the fruit also contains nutrients such as fiber, which helps stabilize blood sugar levels, and antioxidant-rich vitamins and minerals. No need to worry. Here, peaches are mixed with brie, tarragon, and garnished with chicken breast for a delicious grilled dish. For a balanced meal, pair with marinated and grilled zucchini boards. Marinate while you prepare the chicken.
Monday: Walnut Pesto Pasta Salad
Spring always makes me want pasta salad. I’m looking forward to making this recipe this week. Vegetables such as tomatoes and red peppers provide antioxidants and help reduce inflammation. Additionally, using whole-wheat pasta instead of regular pasta is rich in fiber and makes for a satisfying vegetarian meal. I also make a cucumber and avocado salad. The side salad calls for lime juice, but I’ll probably use up the leftover lemon from the pasta salad.
Tuesday: Tomato and shrimp white bean soup
Even in the summer here in Texas, my weekly menu is not complete without soup. This recipe is made in a single pot for easy prep and cleanup. Shrimp is rich in essential minerals such as iodine and selenium, and low in saturated fat, making it a heart-healthy food. Capers and olives add a delicious saltiness, and topping with parsley adds a fresh touch. Pair this soup with toasted whole wheat baguette drizzled with olive oil. This is perfect for dipping into soups.
Wednesday: Pork chop with creamy mushroom sauce
When it comes to coziness and comfort, creamy sauces are always a winner, and that’s what you need on a hump day. This recipe has a rich umami flavor enhanced by mixed mushrooms that have gut health and anti-inflammatory properties. To finish the meal, serve the chops over cauliflower rice. This is an easy way to eat more vegetables.
Thursday: Quinoa salad with salmon and roasted red pepper
One of my favorite things about this recipe is that it only takes 15 minutes from start to finish. When trying to reduce my added sugar intake, I rely on foods that are naturally rich in flavor. Fat content doubles the taste of food. That’s why foods rich in healthy fats, like salmon, are delicious and don’t require much effort. Roasted peppers and cilantro add beautiful bright color and plenty of fiber.
Friday: Lemon Garlic Chicken with Green Beans
When I want to make something delicious quickly, I turn to simple but flavorful ingredients like lemon and garlic. And to further reduce the cooking time, this recipe uses chicken cutlets. This cooks up very quickly. In about 6 minutes. This meal has a whopping 27 grams of protein to keep you feeling satisfied. Heat the cooked quinoa and serve alongside. This gives you an additional 4 grams of protein per half cup.
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.
