30-Minute Dinners Packed with Veggies (Weekly Plan & Shopping List!)

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Decompressing after work is really important to my mental health. Some of my favorite activities to wind down are reading a book, calling a friend or my mom or going for a walk. To make sure I have time for this, I rely on quick dinner recipes. This week’s plan features dinners made in 30 minutes or less so I can get the most out of my evenings. Added bonus: They are loaded with fiber-rich veggies to help me stay satisfied.

Your Meal Plan

Vegetables are packed with nutrients, such as vitamins, antioxidants and minerals, that help reduce the risk of chronic diseases—cardiovascular disease, certain types of cancer and diabetes, to name a few. And the more veggies you add to your meals, the more benefits you’ll reap. While all the recipes in this dinner plan check that box, I’m sure that Sunday’s Creamy Chicken Pasta with Brussels Sprouts & Artichokes will become one of your favorites. This recipe is not only packed with creamy goodness but it's also high in fiber and protein—two nutrients that increase your sense of fullness. While you can prep the Brussels sprouts yourself, I buy them already shaved to save time. 

Sunday: Creamy Chicken Pasta with Brussels Sprouts & Artichokes
Monday: Grilled Vegetable & Black Bean Farro Bowls
Tuesday: 5-Ingredient Miso-Glazed Salmon with steamed broccolini and basmati rice
Wednesday: Air-Fryer Stuffed Chiles with Pork with mixed greens tossed with Honey-Paprika-Lime Dressing
Thursday: Shrimp Cauliflower Fried Rice with whole-wheat sourdough bread
Friday: Hearty Chickpea & Spinach Stew

Something Sweet

Coffee cake is one of my favorite baked goods. If I go to a bakery and they have it, I’m sure to order it. Needless to say, I can’t wait to try our new recipe for Lemon-Blueberry Coffee Cake. In fact, I’m going to bake it to bring along when my friends and I go to Dallas this weekend. It’ll pair perfectly with morning coffee and girl talk.

Get the Recipe: This Lemon-Blueberry Coffee Cake Has a Crunchy Streusel Topping

What’s Inspiring Me This Week

You’ve probably heard that aerobic exercise, also known as cardio, is best for your heart health. This is because cardio exercise increases your heart rate, helping your body use oxygen more efficiently. However, a newly published study found that combining cardio exercises with resistance training helps to reduce heart-related disease factors more than if you just did cardio or resistance training alone. If you prefer cardio exercises like walking or running, add in some weight lifting, or body-weight exercises, like squats or pushups, to boost the heart-healthy benefits. 

Find Out More: New Research Shows How Resistance Training May Help Reduce Cardiovascular Disease Risk