Quick and Easy Dinners with No Added Sugar (Weekly Plan & Shopping List!)

I generally look for sweets instead of savory snacks, so needless to say, I love all of the delicious desserts the holiday season brings. But sometimes enjoying more sweets than normal leaves me feeling a little fatigued and not at my best. So, taking a break from eating added sugar for a week between Thanksgiving and Christmas feels about right. This week’s dinner recipes have no added sugar but are still full of delicious flavor—start cooking them up, and you’ll see!

Your Meal Plan

As a dietitian, I firmly believe that all foods can be part of a nutritious, balanced diet. Yet, most adults, including myself, consume much more added sugar daily than experts recommend. According to the American Heart Association, Americans, on average, consume 17 teaspoons of sugar per day compared to the 6 or 9 recommended for women and men, respectively. One big issue is that added sugar sneaks into foods that aren’t even considered sweet, such as salad dressings and store-bought sauces.

I try to eat salmon every week since it's packed with heart-healthy omega-3 fatty acids. But some of my favorite ways to prepare it (like miso-glazed salmon) have added sugar. Tuesday's Roast Salmon with Chimichurri Sauce is a flavorful alternative. Made with plenty of fresh herbs, the chimichurri is a savory foil to the buttery salmon. Served with crusty whole-wheat baguette and a salad tossed with a homemade Sherry Dijon Vinaigrette, it’s simple yet satisfying.

Sunday: Smoked Turkey, Kale & Rice Bake
Monday: Sweet Potato & Black Bean Chili
Tuesday: Roast Salmon with Chimichurri Sauce with mixed greens tossed with Sherry Dijon Vinaigrette and a slice of whole-wheat baguette
Wednesday: Lemon-Garlic Chicken with Green Beans with farro
Thursday: Spaghetti Squash Casserole
Friday: Cumin Chicken & Chickpea Stew with whole-wheat couscous and steamed broccoli

Something Sweet

Ditching the added sugar doesn’t mean you can’t enjoy sweets. And these Apple Pie Energy Balls are perfect for the season. Sweetened with dried apples and dates and made with heart-healthy pecans and almond butter, along with high-fiber oats, snacking on these energy balls in the afternoon helps keep my energy level steady while satisfying my sweet tooth. 

Get the Recipe: Apple Pie Energy Balls

What’s Inspiring Me This Week

One of my favorite ways to wind down after a busy day at work is having dinner on the couch while watching a great show. And one that my co-workers have been talking about is the Apple TV+ show Lessons in Chemistry. I haven’t seen the show yet (I decided to read the book first), but after reading our interview with the show’s culinary consultant, I can’t wait to start. I look forward to watching it and re-creating the recipes myself—I know I’ll make Elizabeth proud!

Find Out More: The Easiest Recipe to Make from ‘Lessons in Chemistry,’ According to the Show's Culinary Consultant