Simplify Your Nutrition with a Week of Delicious Dinners

The four pillars of health and fitness are nutrition, water, sleep, and strength and conditioning. You've heard us say that time and time again. That can be a bit overwhelming, we know, but little by little, we hope to provide you with the info that makes this all seem much less daunting. This week, we're going to focus on nutrition. Nutrition can be simplified by following one rule: eat predominantly meats, fruits, and veggies. Here is a week of dinners based on that very thing. Simplify your week ahead with these dinners and save them for next month. Keep it simple, repeat what works, and see results!

Weekly Dinner Plan:

Monday: Baked Cod with Mediterranean Vegetables

Serving Size: Serves 2

Ingredients:

  • For the Cod:

    • 2 cod fillets (6 oz each)

    • Juice of 1 lemon

    • Salt and pepper to taste

  • For the Vegetables:

    • 1 eggplant, diced

    • 1 zucchini, sliced

    • 1 red bell pepper, diced

    • 1 onion, diced

    • 2 cloves garlic, minced

    • 1 can (14 oz) diced tomatoes

    • 1 tablespoon fresh basil, chopped

    • 2 tablespoons olive oil

    • Salt and pepper to taste

Instructions:

  1. Preheat Oven:

    • Set oven to 375°F (190°C).

  2. Prepare Vegetables:

    • In a baking dish, combine eggplant, zucchini, bell pepper, onion, garlic, diced tomatoes, basil, olive oil, salt, and pepper.

    • Mix well.

  3. Bake Vegetables:

    • Bake uncovered for 20 minutes.

  4. Add Cod:

    • Place cod fillets on top of the partially cooked vegetables.

    • Drizzle with lemon juice and season with salt and pepper.

  5. Continue Baking:

    • Bake for an additional 15–20 minutes until the cod is cooked through and flakes easily.

  6. Serve:

    • Plate cod with a generous portion of Mediterranean vegetables.

Nutritional Information (Per Serving):

  • Calories: 500

  • Protein: 40 g

  • Carbohydrates: 35 g

  • Fat: 20 g

Tuesday: Grilled Chicken Breast with Roasted Vegetables and Avocado Salsa

Serving Size: Serves 2

Ingredients:

  • For the Chicken:

    • 2 chicken breasts (6 oz each)

    • 1 tablespoon olive oil

    • Juice of 1 lemon

    • Salt and pepper to taste

  • For the Roasted Vegetables:

    • 1 red bell pepper, sliced

    • 1 zucchini, sliced

    • 1 red onion, cut into wedges

    • 1 tablespoon olive oil

    • Salt and pepper to taste

  • For the Avocado Salsa:

    • 1 avocado, diced

    • 1 tomato, diced

    • 1/4 red onion, finely chopped

    • Juice of 1 lime

    • 2 tablespoons fresh cilantro, chopped

    • Salt and pepper to taste

Instructions:

  1. Marinate Chicken:

    • Combine olive oil, lemon juice, salt, and pepper in a bowl.

    • Add chicken breasts and marinate for at least 30 minutes.

  2. Roast Vegetables:

    • Preheat oven to 425°F (220°C).

    • Toss bell pepper, zucchini, and red onion with olive oil, salt, and pepper.

    • Spread on a baking sheet and roast for 20–25 minutes.

  3. Grill Chicken:

    • Heat a grill or grill pan over medium heat.

    • Grill chicken breasts for 6–7 minutes per side, or until cooked through.

  4. Prepare Avocado Salsa:

    • In a bowl, mix diced avocado, tomato, red onion, lime juice, cilantro, salt, and pepper.

  5. Serve:

    • Plate the grilled chicken with roasted vegetables and top with avocado salsa.

Nutritional Information (Per Serving):

  • Calories: 650

  • Protein: 55 g

  • Carbohydrates: 30 g

  • Fat: 35 g

Wednesday: Baked Salmon with Asparagus and Sweet Potato Mash

Serving Size: Serves 2

Ingredients:

  • For the Salmon:

    • 2 salmon fillets (6 oz each)

    • 1 lemon, sliced

    • 2 tablespoons fresh dill, chopped

    • Salt and pepper to taste

  • For the Asparagus:

    • 1 bunch asparagus, trimmed

    • 1 tablespoon olive oil

    • Salt and pepper to taste

  • For the Sweet Potato Mash:

    • 2 medium sweet potatoes, peeled and cubed

    • 1 tablespoon butter or olive oil

    • Salt and pepper to taste

Instructions:

  1. Preheat Oven:

    • Set oven to 400°F (200°C).

  2. Prepare Salmon:

    • Place salmon fillets on a lined baking sheet.

    • Season with salt and pepper, and sprinkle with dill.

    • Top with lemon slices.

  3. Bake Salmon:

    • Bake for 12–15 minutes, until salmon flakes easily with a fork.

  4. Roast Asparagus:

    • Toss asparagus with olive oil, salt, and pepper.

    • Spread on a baking sheet and roast for 10–12 minutes.

  5. Sweet Potato Mash:

    • Boil sweet potatoes in salted water until tender (about 15 minutes).

    • Drain and mash with butter or olive oil.

    • Season with salt and pepper.

  6. Serve:

    • Plate salmon with asparagus and sweet potato mash.

Nutritional Information (Per Serving):

  • Calories: 700

  • Protein: 45 g

  • Carbohydrates: 50 g

  • Fat: 40 g

Thursday: Stir-fried beef and Broccoli with Cashews

Serving Size: Serves 2

Ingredients:

  • 12 oz lean beef strips

  • 2 cups broccoli florets

  • 1 red bell pepper, sliced

  • 1 small onion, sliced

  • 2 cloves garlic, minced

  • 1 tablespoon fresh ginger, grated

  • 2 tablespoons olive oil or sesame oil

  • 2 tablespoons low-sodium soy sauce

  • 1 tablespoon honey

  • 1/4 cup cashews

  • Salt and pepper to taste

Instructions:

  1. Prepare Sauce:

    • In a small bowl, mix soy sauce and honey.

  2. Stir-Fry Beef:

    • Heat 1 tablespoon oil in a wok over high heat.

    • Add beef, season with salt and pepper, and stir-fry until browned.

    • Remove beef and set aside.

  3. Stir-Fry Vegetables:

    • Add the remaining oil to the wok.

    • Sauté garlic and ginger for 30 seconds.

    • Add broccoli, bell pepper, and onion.

    • Stir-fry for 5 minutes until tender-crisp.

  4. Combine and Finish:

    • Return beef to the wok.

    • Pour in the sauce, and mix well.

    • Cook for an additional 2 minutes.

    • Stir in cashews.

  5. Serve:

    • Divide evenly between two plates.

Nutritional Information (Per Serving):

  • Calories: 600

  • Protein: 40 g

  • Carbohydrates: 30 g

  • Fat: 35 g

Friday: Shrimp and Vegetable Skewers with Pineapple Chunks

Serving Size: Serves 2

Ingredients:

  • 1 lb large shrimp, peeled and de-veined

  • 1 zucchini, sliced

  • 1 red bell pepper, cut into chunks

  • 1 red onion, cut into chunks

  • 1 cup pineapple chunks

  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • Juice of 1 lime

  • Salt and pepper to taste

  • Skewers

Instructions:

  1. Marinate Shrimp:

    • In a bowl, combine olive oil, garlic, lime juice, salt, and pepper.

    • Add shrimp and marinate for 15–30 minutes.

  2. Assemble Skewers:

    • Thread shrimp, vegetables, and pineapple onto skewers alternately.

  3. Grill Skewers:

    • Preheat the grill to medium-high heat.

    • Grill skewers for 2–3 minutes per side until shrimp are pink and cooked through.

  4. Serve:

    • Divide skewers between two plates.

Nutritional Information (Per Serving):

  • Calories: 500

  • Protein: 40 g

  • Carbohydrates: 35 g

  • Fat: 20 g

Saturday: Turkey Meatballs in Tomato Sauce with Zucchini Noodles

Serving Size: Serves 2

Ingredients:

  • For the Meatballs:

    • 1 lb ground turkey

    • 1 egg

    • 1/4 cup onion, finely chopped

    • 2 cloves garlic, minced

    • 2 tablespoons fresh parsley, chopped

    • Salt and pepper to taste

  • For the Sauce:

    • 1 jar tomato sauce (no added sugar)

    • 1 tablespoon olive oil

    • 1/2 onion, chopped

    • 2 cloves garlic, minced

    • Salt and pepper to taste

  • For the Zucchini Noodles:

    • 2 large zucchinis, spiralized

    • 1 tablespoon olive oil

    • Salt and pepper to taste

Instructions:

  1. Prepare Meatballs:

    • In a bowl, mix ground turkey, egg, onion, garlic, parsley, salt, and pepper.

    • Form into small meatballs.

  2. Cook Meatballs:

    • Heat olive oil in a skillet over medium heat.

    • Brown meatballs on all sides until cooked through.

    • Remove and set aside.

  3. Prepare Sauce:

    • In the same skillet, sauté onion and garlic until translucent.

    • Add tomato sauce, salt, and pepper.

    • Simmer for 5 minutes.

  4. Combine Meatballs and Sauce:

    • Return the meatballs to the sauce.

    • Simmer for an additional 10 minutes.

  5. Cook Zucchini Noodles:

    • In another pan, heat olive oil over medium heat.

    • Sauté zucchini noodles for 2–3 minutes until slightly tender.

  6. Serve:

    • Place zucchini noodles on plates.

    • Top with meatballs and sauce.

Nutritional Information (Per Serving):

  • Calories: 650

  • Protein: 50 g

  • Carbohydrates: 30 g

  • Fat: 35 g

Sunday: Grilled Pork Chops with Apple and Cabbage Slaw

Serving Size: Serves 2

Ingredients:

  • For the Pork Chops:

    • 2 pork chops (6 oz each)

    • Salt and pepper to taste

  • For the Slaw:

    • 2 cups shredded cabbage

    • 1 apple, thinly sliced

    • 1 carrot, grated

    • 2 tablespoons apple cider vinegar

    • 1 tablespoon olive oil

    • 1 teaspoon honey

    • Salt and pepper to taste

Instructions:

  1. Season Pork Chops:

    • Sprinkle pork chops with salt and pepper.

  2. Grill Pork Chops:

    • Preheat the grill to medium-high heat.

    • Grill pork chops for 5–6 minutes per side or until internal temperature reaches 145°F (63°C).

    • Let rest for 5 minutes.

  3. Prepare Slaw:

    • In a bowl, combine cabbage, apple, and carrot.

    • Whisk together apple cider vinegar, olive oil, honey, salt, and pepper in a small bowl.

    • Pour dressing over the slaw and toss well.

  4. Serve:

    • Plate pork chops with a generous serving of slaw.

Nutritional Information (Per Serving):

  • Calories: 550

  • Protein: 40 g

  • Carbohydrates: 35 g

  • Fat: 30 g

Focusing on simple, wholesome ingredients—meats, fruits, and vegetables—can simplify your nutrition and make meal planning less daunting. Each of these dinners is designed to provide a balanced portion of protein, healthy fats, and carbohydrates to fuel your body. Try these dinners this week and keep them in your rotation for months. Keep it simple, repeat what works, and see results!

Park Roberts