Our column, ThePrep, has everything you need to make meal planning and prep as easy as possible. Everyone has different nutritional needs, so use these dinner plans as inspiration and adjust as needed. Sign up to receive our meal plans in your inbox every Saturday.
Weekly Plan
Sunday: Cashew, chickpea and pasta salad with coriander, mint and shallot vinaigrette
Monday: Crispy Salmon Rice Bowl
Tuesday: Creamy Chicken Pasta with Brussels Sprouts and Artichokes
Wednesday: Broccolini, Chicken Sausage and Orzo Skillet
Thursday: Garlic Lime Pork with Farro and Spinach
Friday: Easy Chicken Fajitas
Sunday: Cashew, chickpea and pasta salad with coriander, mint and shallot vinaigrette
As the days get longer, I want to enjoy the evenings as much as possible. So, my husband and I are planning a picnic on Sunday night. Instead of the usual picnic panini, we’re going to make this pasta salad. It’s delicious. and It’s packed with gut-healthy ingredients like vegetables, chickpeas and whole wheat pasta.
Monday: Crispy Salmon Bowl
Ali Redmond
This recently published recipe has already garnered a 4.5 star rating, so I’m definitely going to give it a try. Probiotic and prebiotic foods are often touted as being good for gut health, but other nutrients like omega-3 fatty acids also play an important role. Research has shown that omega-3s, which are found naturally in oily fish such as salmon, can not only reduce chronic inflammation (a common feature of omega-3s), but also boost good bacteria in the gut.
Tuesday: Creamy Chicken Pasta with Brussels Sprouts and Artichokes
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daly
I always keep rotisserie chicken on hand as a source of cooked protein, which makes dinner prep a breeze. Prebiotic-rich foods like Brussels sprouts, artichokes, and shallots offer many benefits for gut health. Brussels sprouts and artichokes in particular contain fructans, a type of dietary fiber that feeds good bacteria and breaks down slowly in the gut, helping you feel fuller.
Wednesday: Broccolini, Chicken Sausage, and Orzo Skillet
Not only can this recipe be made in just 30 minutes, but it also requires only one skillet, making cleanup a breeze. Braising sausage and orzo in chicken broth creates a creamy risotto-like dish. Lemon zest adds bright flavor to balance the umami of the sausage and Parmesan. Cruciferous vegetables, such as broccolini, support gut health by providing prebiotic fiber and balancing good bacteria.
Thursday: Garlic Lime Pork with Farro and Spinach
Not only are pork chops packed with satisfying protein, they’re also a great source of choline, two nutrients that support good health as we age. Farro, walnuts, and spinach contain fiber that helps feed and thrive your gut bacteria. And the tangy peanut butter lime sauce is just to die for.
Friday: Easy Chicken Fajitas
Making fajitas brings back fond memories. As a child, when I would take my grandfather to his favorite restaurants, he would always order chicken fajitas. This dish gets its gut-health benefits from corn tortillas, colorful peppers, and avocado, and with thin chicken strips, it cooks in under 20 minutes. I serve mine with mixed greens tossed in a spicy cilantro vinaigrette.
