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Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping 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 adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Squash, Brussels sprouts, cranberries—all of these things make me think fall, and all of them are featured in this week’s meal plan. I get so excited about cooking at this time of year! And not only do these meals all have quintessential fall flavors, but they are also all high in protein. Protein is an essential macronutrient for everything from building strong bones and muscles to keeping our hair and nails healthy. It also supports our immune systems and helps us feel more satisfied after meals. With at least 15 grams of protein per serving, these dinners will help ensure that you’re getting enough of this powerhouse nutrient. These recipes also all clock in around 400 calories per serving, so they’re sure to keep you feeling your best. However, that number is simply meant to be a guide, so be sure to listen to your hunger and fullness cues.
Your Weekly Plan
Sunday: Parmesan Chicken & Brussels Sprouts
Monday: Chickpea Pasta with Mushrooms & Kale
Tuesday: Sheet-Pan Maple-Mustard Pork Chops & Carrots
Wednesday: Roasted Chicken & Winter Squash over Mixed Greens
Thursday: Vegetarian Spaghetti Squash Lasagna
Friday: Cranberry-Balsamic Chicken Thighs
Sunday: Parmesan Chicken & Brussels Sprouts
Chicken thighs don’t always get as much love as chicken breasts, but here a quick topping of Parmesan cheese, panko breadcrumbs, lemon zest and dried thyme elevates the boneless thighs and gives them a little crunch. What’s not to love? The chicken and halved Brussels sprouts roast together on the pan until the sprouts are tender and both are nicely browned.
Total Calories: 365
Monday: Chickpea Pasta with Mushrooms & Kale
It seems like it would be hard to get a lot of protein into a vegetarian pasta dish, but here’s the secret: start with chickpea pasta. Because the pasta is made from chickpea flour, it’s packed with protein, fiber and other nutrients. While the pasta cooks, sauté some kale and mushrooms in olive oil with crushed red pepper and garlic and then stir in the cooked pasta to make this easy dinner. Serve it with whole-grain bread.
Total Calories: 415 (including 1 ounce whole-grain bread)
Tuesday: Sheet-Pan Maple-Mustard Pork Chops & Carrots
Johnny Autry; Food Stylist and Prop Stylist: Charlotte Autry
A simple but flavorful glaze of olive oil, Dijon mustard and maple syrup dresses up everyday pork chops, which are an excellent source of protein and B vitamins. The carrots that roast along with the pork get a little bit of the glaze, too, plus chopped garlic, chopped ginger and ground turmeric, a trio of anti-inflammatory flavor boosters.
Total Calories: 376
Wednesday: Roasted Chicken & Winter Squash over Mixed Greens
I could eat this salad all season long. It’s fall in a bowl—chicken and delicata squash tossed in a mustardy-lemony sauce, roasted and served over mixed greens. The dressing has a little more mustard and a touch of maple syrup to sweeten it. Some crunchy roasted pumpkin seeds and grated Parmesan cheese top it off.
Total Calories: 415
Thursday: Spaghetti Squash Lasagna
This no-noodle take on lasagna is made in spaghetti squash halves. It’s cozy and comforting, while being lower in carbs than traditional lasagna and gluten-free. Ricotta and mozzarella cheese ensure that it has plenty of satisfying protein, and some sliced mushrooms help fill the squash and add extra nutrients, such as B vitamins and potassium. I’ll serve our Broccoli and Cauliflower Sauté on the side to complete the meal.
Total Calories: 397 (including 1 serving Broccoli and Cauliflower Sauté)
Friday: Cranberry-Balsamic Chicken Thighs
Cranberries are not just for the holidays. They can be turned into a bright sauce for a simple weeknight dinner like this one anytime. Just cook the chicken in a skillet, making sure to get the skin nice and crispy, then add the cranberries, balsamic vinegar, honey and thyme and simmer until the cranberries cook down and become saucy. To keep this dish feeling seasonal, I’ll serve it with Roasted Butternut Squash.
Total Calories: 393 (including 1 serving Roasted Butternut Squash)
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.