:max_bytes(150000):strip_icc()/Prep-square-5-25-24-47011080a20e4b51ac94308b56049b2f.gif?w=1385&resize=1385,1385)
:max_bytes(150000):strip_icc():format(jpeg)/Prep-square-5-25-24-47011080a20e4b51ac94308b56049b2f.gif)
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!
Though cooking is one of my favorite ways to wind down, it can sometimes feel like a chore. And on those days, easy and quick dinners are what I need. With this weekly plan, I can effortlessly make dinner in three steps or less. These dishes are made with anti-inflammatory ingredients that can help reduce chronic inflammation, which over time may increase your risk of chronic diseases, such as diabetes, cardiovascular disease and some types of cancer, to name a few. But better yet, these meals are delicious—so, let’s get cooking!
Your Weekly Plan
Sunday: Zucchini Pizza Casserole
Monday: Turkey Burgers with Spinach, Feta & Tzatziki
Tuesday: Baked Spinach & Feta Spaghetti Squash
Wednesday: Creamy Tomato Salmon Skillet
Thursday: BBQ Chicken Tacos with Red Cabbage Slaw
Friday: Seared Scallops with White Bean Ragu & Charred Lemon
Sunday: Zucchini Pizza Casserole
With just 20 minutes of prep time, you can easily make a mouthwatering pizza using your casserole dish. Plus, this recipe delivers anti-inflammatory benefits from the tomatoes, zucchini and bell peppers to help tame inflammation and reduce your risk of chronic diseases. I’ll toss some mixed greens with a homemade Italian Dressing to serve alongside.
Monday: Turkey Burgers with Spinach, Feta & Tzatziki
Although Memorial Day is not traditionally celebrated in Mexico, now that we live in Austin, my husband and I decided to celebrate it this year and host a small gathering with friends. So, we’ll fire up the grill and make these juicy turkey burgers. Using tzatziki rather than standard burger toppings, like ketchup, makes them feel a bit fancier than a classic burger, plus it takes the flavor to a whole new level. For an anti-inflammatory boost, I’ll make this delicious Kale Salad with Balsamic & Parmesan to serve as a side.
Tuesday: Baked Spinach & Feta Spaghetti Squash
Photographer: Stacy K. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling
Spaghetti squash isn’t common in Mexico. I first tried it here in the U.S., and it has become one of my favorite vegetables. This veggie contains vitamin C and beta carotene—two compounds with anti-inflammatory benefits. Baking blocks of feta with fresh spinach and garlic inside the squash makes a delectable and creamy vegetarian dish. Topping it with a drizzle of balsamic glaze adds a bold, slightly sweet touch.
Wednesday: Creamy Tomato Salmon Skillet
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
This creamy recipe feels like a hug, making it a perfect option for hump day. Salmon is one of the top sources of omega-3 fatty acids, which are known to help quell inflammation and positively impact your health. Tomatoes are rich in a powerful antioxidant called lycopene, and pairing them with healthy fats, such as those in the salmon, helps increase the absorption of this compound. To complete the meal, I’ll serve this dish over quinoa.
Thursday: BBQ Chicken Tacos with Red Cabbage Slaw
One thing I love about this recipe is how easy and quick it is. Using cooked chicken breast and prepared barbecue sauce saves you a lot of time. I also like buying pre-shredded red cabbage to speed up the process even more. This ingredient not only adds a beautiful purple tone to the dish but is packed with antioxidants that help support your overall health. I’ll have some mixed berries as a fresh dessert afterward for additional anti-inflammatory benefits.
Friday: Seared Scallops with White Bean Ragu & Charred Lemo
Scallops are one of my favorite types of seafood so, needless to say, I’m excited about this recipe. These quick-cooking mollusks are a good source of selenium, an essential mineral that helps reduce oxidative stress. Greens like spinach and parsley provide fiber and additional antioxidant benefits. I’ll pick up a whole-grain baguette from a nearby bakery to scoop up all this deliciousness.