Medication

Quick and Easy Dinners with No Added Sugar (Weekly Plan and Grocery List!)

Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as possible. Nutritional needs vary from person to person, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!

I have a sweet tooth. I’ll bake a few balls of cookie dough from the fridge after dinner or have some dark chocolate (or chocolate covered almonds) for an afternoon snack. But it’s added sugar that I eat on purpose, and I can imagine how it fits into the rest of my day. There are many foods that have added sugar that you wouldn’t expect, from condiments and salad dressings to bacon, yogurts and coffee creamers. And although there is a place for all foods in a healthy diet, it is important to be aware of your sugar intake. Over time, overeating can contribute to health problems, such as obesity, diabetes and an increased risk of heart disease. (Note that natural sugars, like those from fruit and dairy, aren’t associated with the same health risks.) This week is full of dinner options that don’t contain sneaky sources of added sugar — and they’re all they are ready in 30 minutes or less. .

Your Weekly Plan

Sunday: Balsamic Chicken with Pasta and Zucchini Noodles
Monday: Vegetarian Chopped Salad with Creamy Cilantro Dressing
Tuesday:
Fish Taco Bowls with Green Cabbage Slaw
Wednesday: 25 Minute Sweet Potato and Bean Enchiladas
Thursday:
Sheet-Pan Salmon with Crispy Quinoa
Friday:
Chicken Caesar Pasta Salad

Sunday: Balsamic Chicken with Pasta and Zucchini Noodles

Since jarred marinara sauces can add sugar, this recipe revolves around baking chicken cutlets with canned tomatoes and Italian seasoning. A sprinkling of fresh fresh mozzarella and a drizzle of reduced balsamic vinegar combine to elevate these tender cutlets. Chicken and tomatoes are served with whole wheat spaghetti and zucchini noodles. Add a piece of whole wheat baguette on the side to complete the meal.

Monday: Vegetarian Chopped Power Salad with Creamy Cilantro Dressing

Brie Passano

With a combination of peas and quinoa, this vegetable salad is packed with protein and fiber to help you feel full and satisfied. Hearty Kale forms the base of the salad, while carrots, bell peppers and pepitas add a variety of crunch. A simple cilantro dressing brings it together with its fresh flavor. Make sure you use mayonnaise with no added sugar (see the Nutrition Facts section if you’re not sure).

Tuesday: Fish Taco Bowls with Green Cabbage Slaw

These bowls start with a bed of nutrient-dense brown rice, so you know they’ll fill you up. Firm halibut, with the meat cooked in a grill pan until crispy, followed by sliced ​​avocado and a delicious tail of cabbage. A quick mix of salsa verde and a squeeze of lime add delicious touches.

Wednesday: Potato and Bean Enchiladas

Antonis Achilleos

These enchiladas have a secret: instead of tortillas, they are made of egg wrappers, which are low in carbohydrates and do not contain added sugar like other tortillas. The wraps are filled with a mixture of pinto beans, potatoes and enchilada sauce (check the ingredients list to find one with no added sugar). A topping of queso fresco, pepitas and crumbled cilantro make them as eye-catching as they are delicious. Serve them with a Tomato, Watermelon & Avocado Salad for a refreshing and natural side dish.

Thursday: Salmon with Crispy Quinoa

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell


Transform leftover or pre-cooked quinoa by tossing it in olive oil, spreading it on a baking sheet and baking it until crispy. Meanwhile, grill the salmon fillets together with the capers and tomatoes (their flavor intensifies as they cook). When everything is done, add basil, garlic paste and red wine vinegar to the tomato mixture to infuse the flavor.

Friday: Chicken Caesar Pasta Salad

This salad starts with the ingredients and flavors of the Caesar salad we all know and love and is topped with whole wheat penne, so you get the best of both a green salad and a pasta salad. one. A large cut of chicken ensures that it is large and filling. Be sure to use unsweetened Dijon mustard when making the dressing. I will serve sliced ​​strawberries on the side for a delicious natural treat.

I hope you all have a great week, and I hope you enjoy this dinner plan. If you try the recipe, remember to add a review.

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