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Our column, ThePrep, has everything you'll need to make meal planning and meal prep as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday!
While I love cooking and could spend hours every day in the kitchen, between work, chores, exercise and spending time with friends and family, I leave more complicated meals for the weekend. So this week, I’m sticking to one-dish meals (no sides required) that strategically cook everything together to keep dinner easy, from prep to cleanup. Plus, all recipes feature foods with anti-inflammatory nutrients—like omega-3 fatty acids and vitamins C and E—to reduce chronic inflammation and help me feel my best.
Your Weekly Plan
Sunday: Adobo Chicken & Kale Enchiladas
Monday: Slow-Cooker Sun-Dried Tomato & Spinach Pasta Bake
Tuesday: Skillet Gnocchi with Shrimp & Asparagus
Wednesday: Ground Beef & Potatoes Skillet
Thursday: Roasted Salmon Tacos with Corn & Pepper Salsa
Friday: Slow-Cooker Marry Me Chicken with Barley
Sunday: Adobo Chicken & Kale Enchiladas
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These enchiladas are a comforting and easy weekend dinner! One thing I love about this recipe is that it uses convenience ingredients, like cooked chicken and prepared enchilada sauce, to cut down on prep time. It’s packed with inflammation-fighting kale, and one serving provides 6 grams of fiber to help me feel satisfied.
Monday: Slow-Cooker Sun-Dried Tomato & Spinach Pasta Bake
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Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
I’m dusting off my slow cooker to make two recipes this week. While it’s a pretty handy appliance, I don’t use it as often as I should. And I have to confess that this will be my first time making pasta in it. I love that this recipe is packed with anti-inflammatory foods, from veggies like tomatoes, bell peppers, mushrooms and spinach to herbs and spices like oregano, basil and crushed red pepper.
Tuesday: Skillet Gnocchi with Shrimp & Asparagus
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If you haven’t tried pan-frying gnocchi yet, let me invite you to try it in this recipe. It gets nice and plumped and golden brown, and I don’t have to dirty an extra pot by boiling it. Here, it’s paired with asparagus and shrimp, which, contrary to popular belief, is not bad for your heart. In fact, because it’s low in saturated fat and rich in iodine and selenium, shrimp can actually support your cardiovascular health.
Wednesday: Ground Beef & Potatoes Skillet
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Photographer: Caitlin Bensel, Food Stylist: Ruth Blackburn
The rainbow of veggies—tomatoes, kale, poblano pepper and yellow bell pepper—adds vibrant color and ample antioxidants, which help protect your body against cell damage. And by not peeling the potatoes, you’re sure to benefit from all the fiber they contain.
Thursday: Roasted Salmon Tacos with Corn & Pepper Salsa
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As Mexicans, tacos are always part of our weekly rotation, whether we eat them for lunch or dinner (sometimes both!). While this recipe isn’t a traditional one, it features some of my favorite foods (looking at you, salmon, avocado and corn). Salmon and avocado are rich in heart-healthy fats, and the corn, peppers and tortillas provide fiber to help with smooth digestion.
Friday: Slow-Cooker Marry Me Chicken with Barley
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Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
I try to prioritize easy dinners for Friday night, and this one is the easiest of the week. You simply dump your ingredients into the slow cooker, cover and cook. While most “Marry Me” recipes are just chicken in a creamy sun-dried tomato sauce, I like that this one is a complete meal, packed with fiber-rich vegetables and barley.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
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