- This week’s dinners feature recipes that are balanced and nourishing to keep you fueled during the colder months.
- Dishes packed with legumes, fatty fish, deeply-colored vegetables and leafy greens help reduce inflammation.
- From simple sheet-pan mains to warming soups, recipes on this list can help you reach your nutrition goals.
Here in Vermont, it’s been an especially chilly few weeks—and it doesn’t seem like it will warm up any time soon. When the weather is cold, I really look forward to a warm and cozy meal to end the day. From hearty soups to comforting pastas, having a balanced and flavorful dinner helps me feel my best. These dishes are packed with anti-inflammatory ingredients like beans, leafy greens, healthy fats and colorful produce. Chronic inflammation can lead to lower energy levels and increased disease risk, so enjoying meals like these can help me reduce it. Let’s get cooking!
Your Weekly Plan
Sunday: 20-Minute Black Bean Soup
Monday: Garlic Butter-Roasted Salmon with Beets & Broccoli
Tuesday: Chicken & Spinach Skillet Pasta with Lemon & Parmesan
Wednesday: Roasted Veggies with Halloumi & Chickpeas
Thursday: Skillet Eggs with Tomatillos & Spinach
Friday: Maple-Miso Chicken Thighs, Brussels Sprouts & Spaghetti Squash
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!
Sunday: 20-Minute Black Bean Soup
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
When the weather is cold, a warm and cozy soup is something I’m always in the mood for. Plus, this recipe uses one of my favorite pantry staples: beans. Black beans and vegetables like sweet potatoes, corn and tomatoes offer 12 grams of fiber per serving—nearly half of your daily needs—keeping me full and satisfied. Not to mention, it’s ready in just 20 minutes, so it’s perfect for busy nights. I’ll top it with sliced avocado for extra creaminess and healthy fats.
Monday: Garlic Butter-Roasted Salmon with Beets & Broccoli
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Josh Hoggle.
After a busy day, I love a meal that lets my sheet pan and oven do the work for me. The salmon in this recipe adds heart- and brain-healthy omega-3 fatty acids, which support your overall health. For a quick and easy boost of whole grains, I’ll serve it with precooked microwaveable quinoa.
Tuesday: Chicken & Spinach Skillet Pasta with Lemon & Parmesan
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Natalie Ghazali
In just 3 simple steps and 25 minutes, you can have a nourishing and delicious meal on the table. As a bonus, it aligns with the Mediterranean diet, which is an eating pattern I love because of its flexibility. Case in point: This pasta hits several key food groups emphasized in the diet. Fiber-rich whole-wheat pasta pairs with nutrient-dense spinach and protein-packed chicken for something that’s as balanced as it is comforting.
Wednesday: Roasted Veggies with Halloumi & Chickpeas
Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
One of my favorite types of meals is one that feels creative but is easy to make—and this recipe checks both boxes. Savory halloumi and tender vegetables pair beautifully with a tangy, herby yogurt spread. Chickpeas bring more than just creamy texture: They’re also a good source of gut-friendly fiber and plant-based protein, making the dish extra satisfying.
Thursday: Skillet Eggs with Tomatillos & Spinach
Eggs are always in my fridge, and I’ll use them as a protein source for dinner at least once a week. They’re so versatile, budget-friendly and quick-cooking, which is especially helpful if you’re trying to eat less meat like I am. Plus, there are so many leafy greens available in the winter months, and I love that this dish uses a lot of them. I’ll serve it with a whole-wheat baguette to scoop up all of the delicious sauce.
Friday: Maple-Miso Chicken Thighs, Brussels Sprouts & Spaghetti Squash
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser.
Living in Vermont, maple syrup is always in my fridge (ideally from a local producer). When it’s combined with miso, I think it’s the perfect sweet-and-savory pairing. In this recipe, they’re whisked into a flavor-packed sauce with garlic, ginger, soy sauce and sesame oil to coat the chicken and Brussels sprouts. These roast alongside spaghetti squash for a delicious, hands-off dinner for an effortless end of the week.
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.