Healthy at Every Meal: The Weekly Plan

If you are trying to plan a week’s worth of healthy meals, look no further.  We have 7 days worth of dinners that are heavy on plants, light on animal protein, and full of flavor. 

SUNDAY  

Spinach & Cheese Strata

Recipe Notes:
This needs to sit a bit, so start 2 hours before you plan to eat.  Have what is leftover for breakfast.

MONDAY

Black Bean Burger

Recipe Notes:
The recipe calls for cilantro, but can be substituted with parsley.

TUESDAY

Quinoa Parsley Salad

Recipe Notes:
This recipe is paired with chicken breast, to go with a meatless option add in tofu or beans instead.

WEDNESDAY

Greens and Beans

Recipe Notes:
Freeze any leftovers in individual containers and use them for quick and easy lunches.

THURSDAY

Glazed Salmon

Recipe Notes:
If you are short on time skip the marinating.  Make the couscous and spinach while the fish cooks.

FRIDAY

Marinated White Bean and Tuna Salad

Recipe Notes:
Mix this recipe in the morning and most of the preparations for dinner will be done.

SATURDAY

Ginger Spiced Chicken

Recipe Notes:
If you don’t have white wine on hand try using a little citrus juice.

(Most recipes make 4 servings)

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Emily Gelsomin is a Clinical Nutrition Specialist at Massachusetts General Hospital. As a registered dietitian, she counsels medical nutrition therapy on an outpatient basis and works extensively with the hospital's employee wellness program, Be Fit. She is also a freelance food writer and is currently pursuing her master's degree in Gastronomy, a multi-disciplinary food studies program that examines the holistic role of food in historical and contemporary societies, at Boston University.

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