01/03/2024

This month, try this healthy 30-day dinner plan. These savory dinners are packed with anti-inflammatory ingredients like cruciferous vegetables, leafy greens, legumes, and whole grains that can help ease the bothersome symptoms of inflammation like joint stiffness, mental fog, and high blood pressure. Plus, with fewer than 575 calories and at least 6 grams of fiber per serving, these meals are light yet filling and can help you lose weight if that’s your goal. Recipes like our Quinoa Stuffed Peppers and Green Goddess Salad are delicious and nutritious choices you’ll have over and over again.

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Peppers stuffed with quinoa


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Chipotle chiles, black beans, and Pepper Jack cheese give a flavorful boost to these quinoa-stuffed peppers. We sped things up by steaming peppers and using quick-cooking quinoa. We like the look of tricolor quinoa, but any quinoa you have on hand will work. If possible, choose peppers that stand upright.



Copycat McDonald’s Southwestern Salad


Photographer: Rachel Marek, Food stylist: Annie Probst

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If you were a fan of McDonald’s Southwestern Salad before it left the menu, this copied recipe brings it all back with a few healthy twists. The creamy dressing keeps saturated fat and calories in check with the reduced-fat sour cream combined with the salsa to give it its signature spice. We loaded it up with loads of veggies, but feel free to give it your spin with chopped avocado or mashed tortilla chips for crunch. (Editor’s Note: The title of this recipe is out of line with Eat welluses to name and attribute recipes, but gives due credit to the menu at McDonald’s, which called this dish “Southwestern salad”.)



Everyone’s favorite taco soup


Photographer: Jen Causey, Props Stylist: Claire Spollen, Food Stylist: Ali Ramee

This easy-to-make taco soup features enchilada sauce and taco seasoning, which provides gentle heat. Top this family-friendly soup with all your favorite taco side dishes.



Green Goddess Salad


This gorgeous Green Goddess Salad combines fresh shrimp, cucumber, artichoke hearts, and cherry tomatoes with homemade dressing.



Eggplant rolls


Photographer: Morgan Hunt Glaze, Food Stylist: Ruth Blackburn, Prop Stylist: Christine Keely

These tender aubergine rolls will melt in your mouth. Double cooking the eggplant helps soften the eggplant slices for rolling. If you have extra eggplants, cut them into chunks and sauté them in oil with a little garlic and combine them with wilted dark leafy greens like spinach or kale for an easy side dish. A slice of toasted wholemeal bread completes the meal.



The best vegan burgers


Photographer: Morgan Hunt Glaze, Food Stylist: Ruth Blackburn, Prop Stylist: Christine Keely

These nutty vegan burgers are held together with a combination of oats and flaxseed meal. When mixed with water, flaxseeds swell, forming a nutrient binder similar to traditional eggs. The meatballs soften as they cook in the pan, so be careful turning them, they’ll firm up again as they cool. Serve with French fries, zucchini fries, and your favorite vegan dipping sauce.



Slow Cooker Vegetarian Pozole


This healthy vegetarian version of Mexican pozole stew gets plenty of flavor from poblano peppers, ancho chile powder, and dried herbs and spices, while cannellini beans provide protein and fiber.



Baked fish and cabbage lavash rolls


Moisture control is key to avoiding soggy lavash in this recipe, so be sure to squeeze as much liquid out of the veggies as possible. Look for lavash with large rolls at the supermarket. We prefer the crumblier texture of rectangular lavash—the round ones are more like large flour tortillas and cook a little chewy.



Spaghetti squash stuffed with spinach and cheesy artichokes


This spaghetti squash swap cuts both carbs and calories by 75 percent for a delicious, creamy casserole you can feel good about eating. It’s worth roasting the squash rather than microwaving it if you have the time—the flavor gets sweeter and more intense.



Fish taco bowls with coleslaw


Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Props Stylist: Christine Keely

Fresh salsa verde, kale, and avocado all contribute to the vibrant green color of this light and bright fish taco bowl. We love the mild flavor and firm, meaty texture of halibut, but any firm white fish like mahi mahi or tilapia will work well in its place. We garnish this savory taco bowl with cilantro, but if you want to take it a step further, try toppings like watermelon sprouts or radishes for an even brighter green color.



Slow Cooker Chicken and Chickpea Soup


The only things better than healthy dinner ideas are healthy and easy dinner ideas. This set-it-and-forget slow-cooker soup recipe is just that. It simmers all day so you come home to a hot and healthy dinner that the whole family will love. Using bone-in chicken thighs is the key to making a rich soup without adding broth. Plus, if you also need healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that’s always good to stock up on.



Vegetarian tacos with zucchini and corn


Photographer: Jen Causey, Food Stylist: Emily Nabors Hall

These fresh veggie zucchini and corn tacos take advantage of summer’s best produce. The chipotle-infused refried beans add a layer of heat. For vegan tacos, skip the queso fresco and add chopped avocado in its place.



Baked Falafel Sandwiches


This street-style falafel sandwich is herbaceous, tangy, and rich. The falafel gets nice and crispy in the oven while the veggies inside keep it simple and fresh. Make the tahini sauce (see Associated Recipes) ahead of time for easy preparation. Wrapping the sandwich in foil makes it a perfect take-along lunch and helps keep it together for eating on the go.



Chopped Avocado and Shrimp Salad


The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty pairing for the creamy cilantro dressing.



Creamy Chicken, Brussels Sprouts and Mushroom One-Pot Pasta


Photography / Kelsey Hansen, Styling / Sammy Mila

You’ll only have to dirty a pot in this easy noodle recipe that cooks chicken and veggies alongside noodles. Plus, by using the exact amount of water needed to cook pasta, the starch that is usually drained off with the pasta water stays in the pot, giving you deliciously creamy results.



Black bean quesadillas


In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans are fine too. If you like a little heat, be sure to use Pepper Jack cheese in the filling. Serve with: Some sour cream and a mixed green salad.



Easy salmon cakes


These healthy salmon cakes are a delicious way to boost your omega-3 intake. It’s also a great way to use up canned (or leftover) salmon.



Chickpea Pasta With Mushrooms And Cabbage


Greg DuPree

Loading pasta with vegetables like kale and mushrooms here is not only delicious but also makes for a more satisfying meal.



30 Minute Roasted Salmon Tacos with Corn and Pepper Salsa


Sarah Haas

A honey-chipotle glaze gives this roasted salmon a sweet and spicy edge. If you have the time, consider grilling or broiling the corn for a few minutes for extra flavor. Short while? Thawed frozen corn can be used in place of fresh.



Maple Roasted Chicken Thighs with Sweet Potato Wedges and Brussel Sprouts


This simple roasting pan recipe brings together many of fall’s favorites into one hearty dinner.



Salmon with lemon herb barley and broccoli


Jacob Fox

This healthy salmon dish is as balanced as it is delicious. Add the broccoli directly to the pot along with the pasta during its last minute of cooking to save time here. Even one less thing to wash!



Chhole (chickpea curry)


This healthy Indian recipe is a savory chickpea curry that you can whip up in just 20 minutes. Also called chana masala, this dish is a comforting and delicious dinner.



Stir-fried chicken fajita bowls


Skip the tortillas in favor of this warming fajita salad, which features a nutritious medley of chicken with roasted cabbage, bell peppers, and black beans. The chicken, beans, and veggies are all cooked in the same pan, so this healthy dinner is easy to prepare and cleanup is easy, too.



Gnocchi Of White Beans And Dried Tomatoes


Jacob Fox

Sun-dried tomatoes are the star of this recipe providing texture and umami. Combined with spinach, they make this dish a great source of vitamins C and K.



Slow Cooker Mediterranean Diet Stew


With a focus on greens, fiber-rich legumes, and healthy fats, this slow-cooked stew is perfect for anyone following the Mediterranean diet. Swap chickpeas for white beans for a different twist, or try kale or spinach instead of collard greens. A drizzle of olive oil to finish brings the flavors together in this simple vegan crock stew.



Avocado stuffed with salmon


Canned salmon is a valuable pantry staple and a convenient way to include heart-healthy, omega-3-rich fish in your diet. Here we combine it with avocados in an easy no-cook meal.



Sweet potato and black bean burger


These vegan sweet potato black bean burgers topped with curry powder are easy to make. By blending the mixture with your hands you get a soft and uniform consistency then the outside becomes crunchy by cooking in a cast iron pan. To make this recipe gluten-free as well, use gluten-free oats and serve the patty in a lettuce wrap, omitting the bun.



Roasted Dumplings and Brussels Sprouts with Meyer Lemon Vinaigrette


In this quick vegetarian dinner recipe, you can skip boiling the dumplings—they’ll cook while roasting on the baking sheet with the rest of the ingredients. If you can’t find Meyer lemons, use 1 small regular lemon in step 2 and use 4 teaspoons lemon juice and 2 teaspoons orange juice in step 4.



Red Beans and Rice with Chicken


Fiber-rich red beans, whole brown rice, and pan-fried chicken breast are ready in just 20 minutes.



Avocado Black Bean Pie


A Mexican-style pie is just like a burrito, except the “wrapper” is a hollowed-out roll instead of a tortilla. Here it’s stuffed with spiced black bean puree and a quick guacamole. Take this vegetarian version to another level (and add kick) by melting Monterey Jack cheese on the side of the bean sandwich. Serve with: Grilled corn on the cob or Spanish rice.


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