Dinner, Planned! Your 1-Month Healthy Dinner Meal Plan: Week 4

By: Breana Lai, M.P.H., R.D.  |  Wednesday, September 17, 2014
Have you enjoyed having all your dinners planned for the past 3 weeks? Have you cooked anything you wouldn’t usually have made? I certainly have! I love how easy these recipes—like the Broccoli-Cheddar-Chicken Chowder—are to assemble. And I’ve been enjoying so many leftovers, my lunches inspire envy!
Get the full 1-month Healthy Dinner Plan!
You’ll be making steak, pasta, pizza, stir-fry, fish and stew for the last week of the 28-day plan—all delicious, healthy and praiseworthy. All your friends will be jealous (if they aren’t already).
So keep on cooking along with me. I promise you’ll love this last week of meals.
Here’s what I’ll make from the fourth week’s menu:
 
Sunday: Creole Chuck Steak EtoufféeThis Creole Chuck Steak Etouffée uses budget-friendly chuck steak and is warm, hearty and super-flavorful. Andouille sausage, thyme, smoked paprika and rosemary will fill your kitchen with especially inviting aromas for this special Sunday dinner.
 
Monday: Bucatini alla PuttanescaThis classic dish, Bucatini alla Puttanesca, was named after the “ladies of the night” who, according to legend, cooked it to seduce their clients. Seasoned with olives, anchovy, oregano and capers, the flavorful tomato sauce in this dish could seduce anyone! Even better? It comes together in just 30 minutes.
 
Tuesday: Roasted apples with curried pork chopsRoasted apples mixed with leeks make a wonderful, sweet and savory side to these curried bone-in pork chops—and a quick weeknight dinner! The recipe calls for two rimmed baking sheets and a hot oven, so cut up some sweet potatoes and roast them alongside for a complete meal.
 
Wednesday: Homemade white pizzaIt’s pizza night! This homemade white pizza—with chicken, tons of broccoli rabe, garlic and a whole-wheat crust—is a much healthier alternative to takeout. For an extra kick, sprinkle crushed red pepper onto the broccoli rabe while cooking. This dish also works well with spinach or broccolini instead.
 
Thursday: Tofu-mushroom stir-fryThis tofu-mushroom stir-fry uses a rimmed baking sheet instead of a wok, meaning you can use far less oil than you’d find in a typical takeout meal. Flavored with black bean-garlic sauce and loaded with napa cabbage, it’s delicious served over brown rice noodles and spiked with an Asian hot sauce like sriracha.
 
Friday: Sole with Garlic-Almond-Caper SauceA riff on sole meunière, this easy, yet elegant fish recipe has a simple sauce of sautéed garlic, slivered almonds, capers and lemon juice. Ready in about 30 minutes, it’s the perfect meal to end a long week.
 
Saturday: CassouletWe’ve streamlined cassoulet—a dish traditionally made with duck confit and pork sausage and cooked over multiple days—and made it healthier. Serve this hearty and comforting meal with whole-grain crusty bread to sop up the extra juices, and finish the meal with a special treat: Apple Bavarian Torte!
 
Apple Bavarian TorteGet these amazing recipes and the full 1-month dinner plan HERE!