Dinner, Planned! Your 1-Month Healthy Dinner Meal Plan: Week 3

By: Breana Lai, M.P.H., R.D.  |  Friday, September 12, 2014
Instead of wandering aimlessly through the grocery store aisles on Sunday, I’m sticking to the 28-day meal plan. By week 3, I’m getting used to having all of my dinners and sides already chosen. All I have to do is come home and cook—one of my favorite things to do already!
This week we’re having an Asian stir-fry, a flavorful chicken sandwich, the super-cute potato-kale hash with eggs, an easy pasta, a hearty chowder, steak and more. With all the variety, we get so excited to sit down for dinner every night.
Get the full 1-month Healthy Dinner Plan!
So hang in there and keep cooking with me! Maybe you’ll see why I love cooking and feeding people so much. I’d also love to hear which recipes are making their way into your normal dinner rotation.
Here’s what I’ll make from the third week’s menu:
 
Sunday: Napa Cabbage & Pork Stir-Fry with PeanutsThis stir-fry is reminiscent of the easy, flavorful Chinese food my parents made when I was growing up, yet it’s lower in sodium and has triple the vegetables. If your family doesn’t eat pork, this recipe would also be delicious with chicken, shrimp or tofu.

Serve with: Brown rice or rice noodles.

 
Monday: Roasted Potato-Kale Hash with EggsMade entirely on one rimmed baking sheet, this potato and kale hash with eggs tastes as good as it looks. In fact, during the recipe development and testing phase, no one seemed to mind how many times we had to repeat the recipe—each time it was devoured as soon as it came out of the oven

Serve with: Your favorite hot sauce and toasted rye bread.

 
Tuesday: Buffalo Chicken Sandwich Skip the fried, greasy Buffalo wings from your local restaurant and try this healthy Buffalo chicken sandwich. The traditional accompaniments to Buffalo chicken wings—carrots, celery and blue cheese dip—are turned into a crunchy slaw to top the sandwich. Serve with more vegetables, like a tossed green salad and an ice-cold beer to cool down the heat of your favorite Buffalo sauce (we like Frank’s RedHot).

Serve with: A tossed salad and an ice-cold beer.

 
Wednesday: Fusilli with Yellow Squash & TomatoesReady in just 25 minutes, this super-simple pasta recipe is perfect for enjoying last-of-the-summer squash and tomatoes. To make the recipe even easier, substitute 1 teaspoon dried thyme for the fresh or try using dried basil.

Serve with: An arugula salad and a glass of dry white Italian wine, like pinot grigio.

 
Thursday: Broccoli Chicken Cheddar ChowderHearty and warming, this chowder is reminiscent of broccoli-Cheddar soup yet has added protein from the chicken. I really like using Cabot white Cheddar cheese, but using yellow Cheddar will give this stew a pretty hue.

Serve with: Crusty whole-grain bread for wiping the bowl clean.

 
Friday: Salisbury Steak with Sweet Paprika SauceSweet paprika-flavored onions make a luscious sauce for the grass-fed beef Salisbury beef patties. This is easy enough for a weeknight but impressive enough for company. Round out your Friday meal with whole-wheat egg noodles and a green salad tossed with a sherry vinaigrette.

Serve with: Whole-wheat egg noodles and a tossed salad.

 
Saturday: Baked Tilapia Curry Seasoned with Thai yellow curry paste, “lite” coconut milk, lime juice and a touch a brown sugar, this easy curry only requires 20 minutes of active cooking time. I love this recipe because of its versatility. Don’t have red bell peppers? No problem! Sub any type of pepper, more onion or mushrooms and you’ll still have an amazing meal in just a few short minutes.

Serve with: Roasted broccoli and brown basmati rice.

 
Are you looking forward to cooking this week as much as I am? I hope so!
Get these amazing recipes and the full 1-month dinner plan HERE!