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 really love cooking and would love to spend hours in the kitchen every day, but I rarely get the time to actually cook. So whenever possible, he makes recipes that can be frozen in double batches so they can be eaten right away, or recipes that serve more than two people (we are a family of two) so he has leftovers. This week I'm leaning towards the latter and making meals in a 9×13 inch pot so I end up having leftovers for lunch every day. Let's cook!
your meal plan
Health experts have named the Mediterranean diet as the best overall diet for seven years in a row. This eating pattern focuses on eating plenty of fruits and vegetables, whole grains, healthy fats, and lean protein without cutting out any foods and is sustainable over the long term. . All of this week's recipes fit that bill. I'm looking forward to digging into all of these recipes, but I'm also really looking forward to Wednesday's Tamari Ginger Meatballs and Eggplant Casserole. The sweet and salty seasoning of the meatballs and eggplant is really delicious, and the peanuts sprinkled on top add crunch. To finish the meal, serve the meatballs over brown rice. Then, the next day, make leftover meatballs into sandwiches for lunch.
Sunday: Chicken and tomatillo enchiladas
Monday: Zucchini, corn and egg casserole, herb and arugula salad with balsamic vinaigretteTuesday: Roasted chicken tenders with peppers, onions and quinoa
Wednesday: Tamari ginger meatballs and eggplant brown rice casserole
Thursday: Provence-style grilled fish with roasted potatoes and mushrooms With crunchy whole wheat bread
Friday: chicken, pepper and pasta casserole
What I want to drink
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
I love making smoothies for my afternoon snack. It's quick to make and easy to take anywhere. This week, add the ingredients for this creamy anti-inflammatory cherry, beet, and kale smoothie to your shopping list. Cherries, kale, and beets have anti-inflammatory properties that reduce inflammation and reduce the risk of chronic disease. I thought the beet flavor was overpowering everything else, but I can barely taste it.
Get the recipe: Anti-inflammatory cherry, beet, and kale smoothie
What inspired me this week
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You probably know that exercising regularly is good for your overall health. But did you know that it's especially beneficial for brain health? According to a recently published study, exercising can make your brain bigger. The study was published in the winter 2024 issue of the journal. alzheimer's disease journal, found that people who exercised more often had larger brains, especially the parts of the brain that are important for language, memory, learning, emotion, and communication between the brain and other parts of the body. Additionally, the study's lead author said, “This study highlights the potential neuroprotective effects of exercise,” suggesting that exercise may help reduce the risk of neurodegenerative diseases such as Alzheimer's disease. He said he meant it. Wear your sneakers and try moving your body in whatever way you like, whether it's dancing, playing with your kids, or jumping rope.
Learn more: Want to lower your risk of Alzheimer's disease? New research says exercise may help
