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Our column, ThePrep, has everything you’ll need to make meal planning and meal prep 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 tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday!
Your Weekly Plan
Sunday: Cashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot Vinaigrette
Monday: Crispy Salmon Rice Bowl
Tuesday: Creamy Chicken Pasta with Brussels Sprouts & Artichokes
Wednesday: Broccolini, Chicken Sausage & Orzo Skillet
Thursday: Garlic-Lime Pork with Farro & Spinach
Friday: Quick Chicken Fajitas
Sunday: Cashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot Vinaigrette
As the days get longer, I want to enjoy my evenings as much as I can. That’s why my husband and I are planning on having a picnic on Sunday evening. Instead of making our usual picnic paninis, I’ll make this pasta salad. It’s delicious and packed with gut-friendly ingredients like veggies, chickpeas and whole-wheat pasta.
Monday: Crispy Salmon Rice Bowl
Ali Redmond
This recently published recipe already has a 4.5-star rating, so I’m excited to give it a try. While probiotic and prebiotic foods are often touted as beneficial for gut health, other nutrients, such as omega-3 fatty acids, also play an important role. Omega-3s—naturally found in fatty fish like salmon—not only help reduce chronic inflammation (what they are usually known for), but research has shown that they can increase the good bacteria in our gut, too.
Tuesday: Creamy Chicken Pasta with Brussels Sprouts & Artichokes
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
I always like to have a rotisserie chicken on hand for a precooked protein source, which makes prepping dinner a breeze. Prebiotic-rich foods like Brussels sprouts, artichokes and shallots deliver tons of gut-health benefits. Brussels sprouts and artichokes, in particular, contain fructans, a type of fiber that feeds our good bacteria and breaks down more slowly in our gut, helping us feel more satisfied.
Wednesday: Broccolini, Chicken Sausage & Orzo Skillet
This recipe is not only made in 30 minutes flat but also uses only one skillet for easy cleanup. Simmering the sausage and orzo together in chicken broth creates a creamy, risotto-like dish. And the lemon zest adds a bright note to balance the umami flavors of the sausage and Parmesan cheese. Cruciferous veggies, including broccolini, support gut health by providing prebiotic fiber and balancing our good bacteria.
Thursday: Garlic-Lime Pork with Farro & Spinach
Not only are pork chops rich in satisfying protein, but they’re also a good source of choline—two nutrients that support our health as we age. The farro, walnuts and spinach provide fiber, which feeds our gut bacteria, allowing it to flourish. And the zesty peanut butter-lime sauce is a true delight!
Friday: Quick Chicken Fajitas
Making fajitas takes me on a trip down memory lane. Growing up, whenever we took my grandpa out to dinner at his favorite restaurant, he would order chicken fajitas. This meal gets its gut-healthy benefits from corn tortillas, colorful bell peppers and avocado. And using thin chicken strips keeps the total cooking time under 20 minutes. I’ll toss some mixed greens with a Spicy Cilantro Vinaigrette to serve alongside.