Meal Plans ThePrep Antioxidant-Rich Dinners in 30 Minutes or Less (Weekly Plan & Shopping List!) Antioxidants help protect us against the negative effects of our exposure to air pollution, toxins, chemicals and more. By Maria Laura Haddad-Garcia Maria Laura Haddad-Garcia Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. EatingWell's Editorial Guidelines Published on March 22, 2024 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Trending Videos Close this video player 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! Trees are starting to fill out with leaves here in Austin, and I'm very excited about the warmer, sunnier weather. All of the spring vibes have me craving colorful fruits and vegetables. This week's dinners are ready in 30 minutes or less, plus they’re packed with antioxidant-rich ingredients to support your overall health. Antioxidants are powerful compounds that counteract the negative effects of oxidative stress caused by our exposure to air pollution, toxins, chemicals and more. Luckily, a wide variety of foods, like vegetables, fruits and fatty fish, are excellent sources. Your Weekly Plan Sunday: Chicken & Broccoli Stir-Fry Monday: Sheet-Pan Caprese PizzaTuesday: Shrimp Cauliflower Fried RiceWednesday: Feta, Kale & Pear Salad Thursday: Sheet-Pan Teriyaki Salmon with Green BeansFriday: Mushroom Ragout with Herbed Ricotta & Pappardelle Get the Shopping List 01 of 06 Sunday: Chicken & Broccoli Stir-Fry Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle You can’t go wrong with a stir-fry when looking for a quick and healthy dinner. And this one is on the table in just 25 minutes. The toasted sesame oil and hoisin sauce add lots of flavor, while freshly grated ginger brightens it. This recipe gets its antioxidant benefits from broccoli, a cruciferous veggie. To make this a complete meal, I’ll serve this dish over brown rice noodles. Get the Recipe 02 of 06 Monday: Sheet-Pan Caprese Pizza This dish combines two of my favorite dishes—caprese salad and pizza—and it’s so easy to make. The heirloom tomatoes not only add bright, beautiful colors but are packed with antioxidants, specifically lycopene. Pairing tomatoes with food containing fat, such as cheese, enhances your absorption of this antioxidant. Get the Recipe 03 of 06 Tuesday: Shrimp Cauliflower Fried Rice Unlike traditional fried rice, this recipe uses riced cauliflower, which is an easy way to get in more veggies. Plus, cauliflower is a great source of vitamin C, a potent antioxidant that helps support your immune system. Toasted whole-wheat sourdough bread drizzled with olive oil makes a perfect side. Get the Recipe 04 of 06 Wednesday: Feta, Kale & Pear Salad Warmer weather calls for colorful and fresh salads, and this one delivers just that. This recipe features kale as the base, another antioxidant-rich veggie. If you find kale bitter, you might prefer it massaged like in this recipe—it not only softens the texture but also mellows its flavor. Plenty of toasted pepitas, sesame seeds and sunflower seeds add a delicious crunch. I’ll serve it with shredded rotisserie chicken on top for a satisfying protein boost. Get the Recipe 05 of 06 Thursday: Sheet-Pan Teriyaki Salmon with Green Beans Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell This dinner is part of our Impossible Easy One-Pot Meals feature, which launched last week, and I can’t wait to try it. Salmon is packed with omega-3 fatty acids, which have anti-inflammatory and antioxidant properties, helping reduce inflammation and the risk of chronic diseases. To make this dinner in just 25 minutes, this recipe calls for microwaveable precooked brown rice. Get the Recipe 06 of 06 Friday: Mushroom Ragout with Herbed Ricotta & Pappardelle Jason Donnelly We are having friends over for dinner on Friday, so I want to make something a little fancier yet still simple enough to make after work. And this recipe is the way to go—it’s easy, delicious and looks beautiful. Packed with fresh herbs, mushrooms and tomatoes, this dinner delivers a variety of antioxidants. Plus, I love how the ricotta cheese adds creaminess. Get the Recipe 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. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit