7 Healthy Recipes for a Week of Nutritious Meals

Planning your meals for the week doesn't have to be overwhelming. You can create delicious and nourishing dishes that support your health and save time by incorporating wholesome ingredients and simple cooking methods. Here are seven healthy recipes, one for each day of the week, to inspire your weekly meal planning.

7 Healthy Recipes for a Week of Nutritious Meals

Monday: Mediterranean Chickpea Salad.

Ingredients:

• 1 can (15oz) chickpeas, rinsed and drained.

• 1 cucumber, diced.

• 1 cup of cherry tomatoes, halved.

• ½ red onion, thinly sliced

• ½ cup Kalamata olives

• ¼ cup feta cheese, crumbled

• 2 tbsp of parsley, chopped

• Juice of 1 lemon

• 2 tbsp of olive oil

• Salt & pepper to taste

Instructions:

• Combine chickpeas, cucumber, cherry tomatoes, red onion, olives, and parsley in a large bowl.

• Drizzle with lemon juice and olive oil.

• Sprinkle with salt and pepper, then toss everything together.

• Top with crumbled feta cheese before serving. This salad can be a light main dish or a satisfying side.

Tuesday: Grilled Salmon with Quinoa and Asparagus

Ingredients:

• 2 salmon fillets

• 1 cup quinoa

• 1 bunch asparagus, trimmed

• 2 tbsp olive oil

• 2 garlic cloves, minced

• Juice of 1 lemon

• Salt and pepper to taste

Instructions:

• Cook quinoa according to package instructions.

• Season salmon fillets with garlic, salt, and pepper. Grill over medium heat for 4-6 minutes per side or until cooked through.

• Toss asparagus with olive oil, salt, and pepper, then roast at 400°F (200°C) for 10-15 minutes.

• Plate the salmon, quinoa, and asparagus. Drizzle with lemon juice before serving.

Wednesday: Lentil and Vegetable Soup

Ingredients:

• 1 cup lentils, rinsed

• 2 carrots, diced

• 2 celery stalks, diced

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 can (14 oz) diced tomatoes

• 4 cups vegetable broth

• 2 cups fresh spinach

• 2 tbsp olive oil

• 1 tsp cumin

• 1 tsp paprika

• Salt and pepper to taste

Instructions:

• Heat olive oil in a large pot over medium heat. Sauté onions, garlic, carrots, and celery until softened, about 5 minutes.

• Add lentils, diced tomatoes, vegetable broth, cumin, paprika, salt, and pepper.

• Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.

• Stir in fresh spinach just before serving.

Thursday: Turkey and Avocado Lettuce Wraps

Ingredients:

• 1 lb ground turkey

• 8 large lettuce leaves (e.g., romaine or butter lettuce)

• 1 avocado, sliced

• Juice of 1 lime

• 1 small onion, chopped

• 2 garlic cloves, minced

• 1 tsp cumin

• 1 tsp chili powder

• Salt and pepper to taste

Instructions:

• Heat a skillet over medium heat. Cook ground turkey with onion, garlic, cumin, chili powder, salt, and pepper until browned and cooked.

• Spoon the cooked turkey mixture into lettuce leaves.

• Top with avocado slices and a squeeze of lime juice. Serve immediately.

Friday: Zucchini Noodles with Pesto and Cherry Tomatoes

Ingredients:

• 2 zucchinis, spiralized

• 1 cup cherry tomatoes, halved

• ¼ cup pesto (store-bought or homemade)

• 1 tbsp olive oil

• 2 tbsp Parmesan cheese (optional)

Instructions:

• Heat olive oil in a skillet over medium heat. Sauté zucchini noodles for 2-3 minutes until just tender.

• Add cherry tomatoes and pesto to the skillet, tossing to coat the noodles evenly.

• Serve immediately, topped with Parmesan cheese if desired.

Saturday: Grilled Chicken and Sweet Potato Bowls

Ingredients:

• 2 chicken breasts

• 2 sweet potatoes, peeled and diced

• 2 cups spinach or kale

• 1 avocado, sliced

• 2 tbsp olive oil

• 1 tsp paprika

• 1 tsp garlic powder

• Salt and pepper to taste

Instructions:

• Preheat oven to 400°F (200°C). Toss sweet potato cubes with 1 tbsp olive oil, paprika, garlic powder, salt, and pepper. Roast for 20-25 minutes.

• Season chicken breasts with salt and pepper. Grill or pan-sear until fully cooked.

• Assemble bowls with roasted sweet potatoes, spinach or kale, sliced avocado, and grilled chicken.

• Drizzle with remaining olive oil or your favorite dressing.

Sunday: Eggplant and Chickpea Curry

Ingredients:

• 1 large eggplant, diced

• 1 can (15 oz) chickpeas, rinsed and drained

• 1 can (14 oz) coconut milk

• 2 tbsp curry paste (red or yellow)

• 2 garlic cloves, minced

• 1-inch piece ginger, grated

• 1 onion, chopped

• 2 cups fresh spinach

• Cooked brown rice or quinoa (optional)

Instructions:

• Heat a large skillet over medium heat. Sauté garlic, ginger, and onion until fragrant.

• Add diced eggplant and curry paste, stirring to coat the eggplant evenly.

• Stir in chickpeas and coconut milk. Simmer for 15-20 minutes until the eggplant is tender.

• Add spinach and cook for another 2 minutes. Serve over brown rice or quinoa if desired.

With these seven recipes, you'll have a week of wholesome meals to fuel your body and satisfy your taste buds. Customize them to suit your preferences, and enjoy the benefits of eating healthy and delicious food!