Healthy Weekly Dinner Meal Plan: Super Bowl Suppers

Easy, healthy and convenient, nothing beats these all-in-one-bowl meals.

In the transition to spring this year, we have a new way to present a complete meal. Enter dinner in a bowl! Each of these “super bowl” suppers layers everything you could want in a meal: tender-crisp vegetables, whole grains or a savory starch, and a tasty portion of protein. And because your whole dinner is in the bowl, there’s no need to make a separate side dish. Plus the recipes are fast. Chicken & Snap Pea Stir-Fry is ready in 35 minutes and so is Quick Shepherd’s Pie, with its brothy filling of lamb, carrots and corn topped with creamy mashed potatoes. Want to try a dish from our warmer-weather playbook? Layer gingery tuna tataki on quinoa with a fresh mix of carrots, cucumber, pickled onions and nori. Each one of these super bowl suppers will score big points on your table any night of the week.

—Wendy Ruopp, Managing Editor

Download a mini cookbook with all the recipes for this healthy weekly dinner meal plan plus a printable shopping list!

Watch: See how to stir-fry chicken


Monday: Seared Tuna Tataki Quinoa Bowl

In this healthy tuna and quinoa recipe, tuna steaks are flash-cooked, sliced, then tossed in a quick, gingery marinade. The tuna, vegetables and seaweed get dressed with some of the flavor-packed tataki marinade and served over protein-rich quinoa.


Tuesday: Salmon & Asparagus Farro Bowl

In this farro and salmon recipe, salmon is poached in a miso-infused broth with bites of tender asparagus and sautéed leeks. If you use farro that’s labeled “pearled,” a faster-cooking farro, to make this recipe, start with a full cup of grains and reduce the cooking time to 15 minutes. To clean the leeks, trim off the green tops and white roots and split lengthwise. Place in a large bowl of water and swish around to release any sand or soil. Repeat until no grit remains.


Wednesday: Chicken & Snap Pea Stir-Fry over Angel Hair Pasta

This chicken stir-fry recipe highlights golden-brown cubes of chicken breast with the sweet flavors of sliced fennel, crispy snap peas and tarragon. Use a cast-iron skillet or carbon-steel wok for stir-frying to guarantee a beautiful sear on the chicken and vegetables. Serve this over whole-grain angel hair pasta for an easy, healthy dinner.


Thursday: Quick Shepherd?s Pie

Pictured Recipe: Quick Shepherd’s Pie

Thursday: Quick Shepherd’s Pie

In this simple shepherd’s pie recipe, we call for flavorful lean ground lamb, which isn’t always easy to find. You can use lean ground beef or turkey instead. If you want to use lamb, ask your butcher to grind it for you or, to make your own ground lamb, start with a lean cut of lamb, such as leg or loin, trimmed of any excess fat and cut into 3/4-inch pieces. Pulse briefly in a food processor just until uniformly ground.


Friday: African Sweet Potato & Chicken Stew

In this African peanut and chicken stew recipe, nutrient-rich sweet potatoes and no-salt-added tomatoes keep this creamy stew healthy. To complete the bowl, the flavorful chicken stew is served over whole-wheat couscous seasoned with lime juice and chopped fresh cilantro.