Healthy Dinner Plans for the Week

When planning dinner, having favorite recipes on rotation can simplify your life, and help everyone eat healthy. Enjoy this 2 week dinner plan!

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Over the past few weeks I’ve shared some links to my favorite recipes and meals. These are recipes that I use over and over.

Some of the recipes have included things like chicken, ground beef, plant based proteins, air fryer foods and seafood.

I have created a 2 week dinner meal plan for you and your family, with a printable PDF to put on your fridge. This meal plan includes recipes from previous posts and others that are new and some of my favorites!

Healthy Meals for the Week 1

Monday Dinner 1: Chicken Tenders and Spinach Salad

Calories: 491, Carbohydrates: 29.5g,  Protein: 47.5g,  Fat: 20g

This Chicken Tenders Recipe, is a favorite. It is especially tasty to pair these tenders with your favorite dipping sauce. Remember, to watch how much dip/sauce you use, so you don’t go over the top.

Serve this with a delicious fruit spinach salad.  

• 1 c.  Spinach,
• ¼ c. Chopped Strawberries,
• 1/8 c. Chopped Almonds
• 1 T. Feta Cheese
• 1 T. Poppy Seed Dressing.
• If you don’t have strawberries use any berry or dehydrated berry.

Tuesday Dinner 2: Taco Soup

Calories: 315kcal, Fat: 12.4g, Carbohydrates 33g, Protein 18.7g

Taco soup can be adjusted to what your family likes. For example, you can exchange the different beans, and add more or less meat and vegetables.

• Cook 1/2lb of 97% lean Ground beef and
• ½ c. onion with
• salt and pepper to taste.

Mix

• 2 c. Water,
• 12 oz canned petite tomatoes,
• 1 packet taco seasoning,
• 1 can black bean,
• 1 can pinto bean, and
• ½ c. corn. Let simmer.

Top with Light Sour Cream, Avocado slices, cheese, and tortilla chips. Family dinner has never been so easy!

Wednesday Dinner 3: Teriyaki Salmon, Vegetables and Rice

Calories: 353kcal, Fat 1.5g, Carbohydrates: 56g Protein: 27.4g

Cook rice according to directions on package. My favorite rice is Jasmine rice and or quinoa. After starting the rice I:

• season the salmon with garlic salt and pepper, spray pan with cooking spray and cook for 3 minutes on each side.
• Remove the salmon from heat.
• Add vegetables, season with salt, pepper and 4 T. of water.
• Cover for 4 minutes, mixing periodically. Push the vegetables to the side of the pan.
• Add salmon back in.
• Drizzle half of the teriyaki sauce and 2 T. of water.
• Cook salmon thoroughly.

Serve over rice and drizzle with the remaining sauce.

Thursday Dinner 4: Quinoa Bowl

Calories: 299kcal, Fat: 9.5g, Carbohydrates: 41.5g, Protein: 11g

This quinoa bowl has so many variations to it. I love to add a protein such as chicken, steak or shrimp for a bit of extra flavor, but eating as is, ,is delicious as well. I also love to add different kinds of beans, lettuce and sautéed vegetables.

One way to do this more “family style”, is by letting your children choose what toppings they want on their bowl. Let them get creative (given you have all the ingredients laying out) and try new things!

• Cook ½ c. quinoa according to instructions. One pointer is to cook it in vegetable broth instead of water.
• Drain ¼ c. black beans and
• ¼ c. corn, heat up,
• dice up ½ small avocado,
• 1 c. lettuce and
• 1 T. cilantro place in bowl.
• Place quinoa in bowl and top with ¼ c. salsa and 1 T. low fat sour cream. (This recipe is for 1 serving)

Friday Dinner 5: Chicken Fajitas

Calories: 287kcal, Fat: 12g, Carbohydrates: 28g, Protein: 15g

Chicken Fajitas again can be done with a variety of meats. This sheet pan recipe is nice because you can do all the meal prep before hand and even freeze it. When you are ready to cook it you can pull it out of the freezer and put it right on the sheet pan.

Here is the recipe for the sheet pan Chicken Fajitas from Crème De La Crumb. Place the fajita mix in 2 corn tortillas, top with salsa or your favorite condiments.

To make them gluten free, cook corn tortillas with a little bit of cooking spray on each side. This allows for the tortilla to stay moist and not fall apart.

Overall, this recipe makes for a great, easy family dinner.

Saturday Dinner 6: Mongolian Beef and Rice

Calories 476kcal, Carbohydrates 36g, Protein 20g, Fat 27g

I got this Mongolian Beef from The Woks of Life. This recipe is great to eat as leftovers so make extras to eat for lunch. It is also delicious to eat with a variety of vegetables and no rice if you are looking for something lighter.

One recommendation is to serve with ½ c. of rice and 1 c. of Steamed Broccoli or other vegetable.

Sunday Dinner 7: Coconut Tofu Curry

Calories: 250kcal, Carbohydrates: 7g, Protein 5g, Fat 25g

Thai Food never seems to disappoint. It has such great flavor and so many levels. Choosing Chia has a great recipe for Coconut Tofu Curry.

A few people get nervous about the Tofu. If you don’t like tofu you can always interchange it for chicken, or shrimp. This recipe is also great with added vegetables and no additional proteins.

Dinner Menu for the Week 2

Monday Dinner 8: Grilled Chicken and Roasted Potatoes

 Calories: 417kcal, Carbohydrates: 25g, Protein: 37g, Fat: 21g

My family probably eats this or something similar to this every week. It is such a fast, simple, yet delicious meal.

The calories and macros listed above are for 4oz of grilled chicken, 1 cup of Roasted Parmesan Potatoes and 1 cup of Brussels Sprouts.

Marinade 1lb of raw chicken for at least 20 minutes.  My favorite marinade is a splash of oil, ¼ c. of Water, 1 T. Coconut Aminos, ½ T. Worchestshire sauce, 1 T. Weber Honey Garlic Seasoning and ½ T. Weber Kickin Chicken.

Cut 1lb of raw potatoes in cubes. (The smaller the cubes the faster they’ll cook). Place in a large Ziploc bag with 1 T. Olive oil, ¼ c. Canned parmesan cheese, 2 T. Flour, 1 Tsp Salt, 1 Tsp Garlic Powder, ¼ Tsp Pepper, ½ Tsp Paprika.

Roast in the over at 425 for 30 minutes flipping halfway through.  While the potatoes are cooking slice Brussels sprouts in half drizzle with oil, salt and pepper. Place in over for 20 minutes.

Tuesday Dinner 9: Baked Coconut Halibut with Sweet Potatoes and Zucchini

Calories: 353kcal, Carbohydrates: 28g, Protein: 40g,  Fat: 8g

I have never gotten so many words of praise after making this dinner for a large family gathering. The Baked Coconut Halibut is so quick and delicious! I made this for about 30 people and it only took about 10 minutes.

The Sweet Potatoes and Zucchini is also a delicious pairing. If you don’t have sweet potatoes it is easy to substitute this with russet potatoes and as many different kinds of vegetables.

Wednesday Dinner 10: Hamburger Rice Casserole

Calories: 365, Carbohydrates: 22g, Protein: 23g, Fat: 21g

This Hamburger Rice Casserole is delicious. However, I do make a few modifications that are great to try as well. I tend to make this all on the cook top. I don’t add any of the cheese or mushrooms. Then I don’t bake it in the oven.

I like to eat fresh vegetables and eat the rice casserole with the meat on the side. Both recipes are delicious and worth a try though!

Thursday Dinner 11: Stuffed Bell Peppers

Calories: 299kcal, Carbohydrates: 30g, Protein: 19g, Fat: 11g

Stuffed Bell Peppers are so delicious! They have a fun unique flavor to them. You can make enough to freeze and finish cooking later as well. Be sure to cook everything prior to putting it in the pepper. Otherwise it won’t cook very well.

Friday Dinner 12: Cheesy Chicken Taquitos with Caesar Salad

Calories: 434 Kcal, Carbohydrates: 18g, Fat: 33g, Protein: 14g

At my house we love Mexican food and these Cheesy Chicken Taquitos, are so delicious! I love to play around with the recipe and marinade/season the chicken differently to get a variety of flavors.

A few different flavors that we have tried and love are honey chicken, and buffalo ranch chicken. These taquitos are great to pair with a Caesar Salad or any kind of salad that you have on hand.

Saturday Dinner 13: White Bean Chili

Calories: 324kcal Fat: 3g, Carbohydrates 58g, Protein: 17g

White Bean chili is a great warm, hearty meal. It provides a lot of great nutrients and is very low in fats. I love to pair it with some tortilla chips and cilantro.

The easiest part about this meal is that it can be done very easily in the crockpot for large groups and is very filling.

Sunday Dinner 14: Parmesan Crusted Tilapia with Brown Rice Veggie Salad

Calories: 394kcal, Fat: 20g, Carbohydrates: 26g, Protein: 30g

Parmesan Crusted Tilapia doesn’t only have to be made with Tilapia. It can be made with any, preferably white, fish. You can use the canned parmesan and add half bread crumbs if the parmesan is to strong for you.

A fantastic pairing with this Tilapia is this Brown Rice and Veggie Salad which contains these macronutrients and calories: 180kcal, Carbohydrates: 25g, Protein: 3g, Fat: 8g. This salad reminds me of a fried rice, but it is a lot lower in calories and just as tasty.

Overall, these recipes are some of my favorites for family dinner! They are very family friendly and can be adapted to all kinds of needs. Don’t forget that sometimes trying new things is when you really find something you love. So let’s get cooking!

Hopefully this healthy 2 week dinner plan helps your family!

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Print this 2 Week Diet Plan for Dinners

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