Healthy dinners packed with vibrant fall vegetables and lots of protein are exactly what you need to maintain a balanced diet. Our column “Prepare with Purpose” has got everything you need to make dinner planning and grocery shopping as seamlessly as possible. Remember, everyone’s nutritional needs differ, so use these dinner plans as a base and adjust according to your individual needs.
Not only will these meals bring a nostalgic fall feel with squash, Brussels sprouts, and cranberries, but they also deliver a high protein value, essential for building strong bones, muscles, and ensuring the health of our hair and nails. With enforcers such as our immune system feeling more satisfied after meals, you’re sure to enjoy a dinner that has at least 15 grams of protein per meal. All these recipes also measure up to around 400 calories per serving, keeping you feeling at your best. Make sure to also listen to your body’s hunger and fullness cues to adjust your portion size accordingly.
Here’s a weekly plan for inspiration.
**Sunday: Parmesan Chicken & Brussels Sprouts**
A quick topping of Parmesan cheese, panko breadcrumbs, lemon zest, and dried thyme brings out the crunchy and flavorful taste of boneless thighs.
**Monday: Chickpea Pasta with Mushrooms & Kale**
This vegetarian pasta dish is rich in protein. If you sauté some kale and mushrooms in olive oil with crushed red pepper and garlic and then stir in the cooked pasta, you’ll be left with a wholesome and easy dinner.
**Tuesday: Sheet-Pan Maple-Mustard Pork Chops & Carrots**
A simple glaze of olive oil, Dijon mustard, and maple syrup dresses up everyday pork chops. The carrots that roast along with the pork also get a bit of the glaze, which includes chopped garlic, chopped ginger, and ground turmeric, a trio of anti-inflammatory flavor boosters.
**Wednesday: Roasted Chicken & Winter Squash over Mixed Greens**
This salad is a refreshing toss of chicken and delicata squash in a mustardy-lemony sauce over mixed greens. The dressing is enhanced with more mustard and a touch of maple syrup for sweetness, while crunchy roasted pumpkin seeds and grated Parmesan cheese top it off.
**Thursday: Spaghetti Squash Lasagna**
This no-noodle take on lasagna is made in spaghetti squash halves. With lower carbs than traditional lasagna and being gluten-free, this is a cozy, comforting meal. Plenty of ricotta and mozzarella cheese ensure it has sufficient satisfying protein, while some sliced mushrooms fill the squash and add B vitamins and potassium.
**Friday: Cranberry-Balsamic Chicken Thighs**
Cranberries are not only for holidays. They can be turned into a vibrant sauce for a simple weeknight dinner like this one. The chicken is pan fried until the skin is nice and crispy, and then cranberries, balsamic vinegar, honey, and thyme are added and simmered until the cranberries are well cooked and saucy.
Remember that these suggestions are not hard and fast rules, but rather a guideline to follow. You can always add or remove ingredients based on your personal preferences and dietary needs. The most important part is that you enjoy your food while also taking care of your body’s nutritional requirements.
