easy meals week: dinner

easy meals week is here! this post features 15 nourishing dinner ideas most of which that take less than 30 minutes to pull together!  #caitsplateeasymealsweek

Happy Friday everyone! I’m back with the very last installment in Easy Meals Week! If you’ve missed it up until this point catch up below:

Easy Meals Week: Breakfast

Easy Meals Week: Lunch

You can also check out this post on 20 packable snacks if you’re looking for quick & easy snack options!

Now that we’ve covered breakfast, lunch & snacks, it’s time to talk dinner!

I am the first to admit that weeknight dinners can be a major challenge. Whether it’s being exhausted yourself from the workday, having a cranky toddler or carting kids to activities, our evenings can be chock full. It makes it all too easy to just order takeout or opt for something like cereal. And while that’s absolutely fine (no mom or dad shaming here!!) it can be helpful for your wallet to have a few quick go-to options in your back pocket!

I tried to include a mix of semi-homemade and homemade options as well as a mix of meat, vegetarian and seafood dishes.

Just like with breakfast & lunch, there’s nothing fancy about these options – they’re just quick and offer a decent balance of nutrients where you might otherwise be tempted for spend $50 on takeout!

And as always, I encourage you to make them your own – add/subtract/swap ingredients to fit your needs and preferences. The idea here is just to provide you some inspiration!

1. CHICKEN MEATBALLS OVER WHOLE WHEAT PASTA WITH BROCCOLI

Ingredients:

• 4 – 5 pre-cooked chicken meatballs
• 1/2 cup whole wheat pasta
• 1/4 – 1/2 cup marinara sauce (more or less as desired)
• 1 cup steamed broccoli florets
• 2-4 tablespoons shredded mozzarella or parmesan cheese
• Olive oil
• Butter, salt & pepper for broccoli

Directions: Place meatballs and pasta sauce in a saucepan over medium heat. Cover and allow to cook while you make the pasta and broccoli. Bring a small saucepan of water to a boil and add broccoli, cooking for 10 minutes. Drain, top with butter, salt & pepper once done. Meanwhile, bring an additional pot of water to a boil and drizzle in a little olive oil. Once boiling, add pasta. Cook for 8-10 minutes then remove from heat and drain. Top pasta with heated meatballs & pasta sauce then finish off with a sprinkling of cheese. Serve with steamed broccoli. (note, if you don’t want to dirty multiple saucepans, you can cook each item separately!)

Want to make your own? Try mini turkey meatloaf meatballs, zucchini parmesan chicken meatballs or these baked lentil “meatballs”

Favorite Products: Aidell’s chicken meatballs, Newman’s Own marinara sauce, Gia Russa whole wheat angel hair

Gluten-Free? Try Trader Joe’s yellow lentil and brown rice spaghetti, Aidell’s meatballs are already gluten-free!

2. SPICY SHRIMP & VEGGIE BROWN RICE STIR-FRY

Ingredients:

• 6 medium shrimp, deveined and tails removed
• 1 cup stir-fry vegetables (fresh or frozen)
• 1/2 cup brown rice, cooked
• 2-4 tablespoons (depending on how spicy you like things) of the sauce from chipotle in adobo sauce
• 1 1/2 teaspoons olive oil
• Salt & pepper to taste

Directions: Place a non-stick sauté pan over medium heat.  Once the pan is hot, add a teaspoon of olive oil, then stir-fry vegetables, salt & pepper. In the same pan (no need to wipe it out), add 1/2 teaspoon more olive oil, shrimp and 2-4 tablespoons sauce from chipotle in adobo sauce. Cook about 4-5 minutes each side or until shrimp are pink and opaque. Serve veggies over brown rice and top everything with shrimp.

You May Also Like: Spicy shrimp & quinoa bowls

Favorite Products: La Costena chipotles in adobo sauce, Seeds of Change quinoa & brown rice mixture and brown basmati rice

Gluten-Free? This dish works for you!

3. SPINACH TORTELLINI WITH PESTO & ROASTED VEGETABLES

Ingredients:

• 1.5 cups halved or shredded fresh brussel sprouts
• 1.5 cups fresh broccoli florets, stems removed
• 1 9 oz. package fresh spinach & cheese tortellini
• 1/3 cup pesto (more or less as desired)
• olive oil
• salt & pepper, to taste
• freshly shaved parmesan cheese for serving

Directions: Preheat the oven to 425 degrees F.  Spread brussel sprouts and broccoli in a single layer on the baking sheet and drizzle with olive oil (about 2 teaspoons).  Sprinkle with salt then toss to make sure the veggies are well-coated.  Bake for 25 minutes or until just crisp and browned. While the veggies roast, cook tortellini according to package instructions.  Once cooked and drained, immediately top with pesto and stir to ensure tortellini is well coated with pesto. Toss in roasted vegetables and stir to combine.  Add more pesto as desired to ensure everything is coasted then portion into dishes and sprinkle with salt & pepper to taste and freshly shaved parmesan cheese. Check out the post where I feature this recipe.

Note that this recipe serves 2.

Favorite Products: Buitoni spinach & cheese tortellini, Trader Joe’s spinach tortellini, Buitoni basil pesto

Gluten-Free? Try Trader Joe’s brown rice or red lentil pasta in place of the tortellini

4. SHORT-CUT CHICKEN PARM WITH A SIDE SALAD

Ingredients:

FOR THE CHICKEN PARM:

• 2-3 pre-cooked chicken tenders or 1 pre-cooked chicken breast
• 2-4 tablespoons marinara sauce
• 1/4 cup shredded mozzarella & parmesan cheese
• Fresh oregano, finely chopped
• For the side salad: 1 large handful spinach or mixed greens, 2 tablespoons each diced cucumbers, tomatoes, red onion, carrots and dressing
• Optional: Serve with some whole wheat spaghetti

Directions: Cook chicken according to package instructions. Once done, pull out of the oven. Set oven to BROIL and top each piece of chicken with 1-2 tablespoons marinara sauce and cheese then place back in the oven just until cheese melts (about 1-2 minutes). Remove from the oven, sprinkle with fresh mozzarella and serve with a side salad.

Want to make your own? Try this Easy skillet chicken parm

Favorite Products: Applegate Farms chicken tenders, Bell & Evans breaded chicken breasts, Newman’s Own marinara sauce, Gia Russa whole wheat angel hair, Panera Bread Balsamic Vinaigrette (I like to mix mine in the blender with a little greek yogurt to make it nice and thick!)

Gluten-Free? Try Applegate Farms Gluten-Free chicken tenders or Bell & Evans Gluten-Free chicken tenders, Trader Joe’s yellow lentil & brown rice spaghetti

5. OVEN ROASTED SALMON WITH VEGGIE & FETA FARRO

Ingredients:

FOR THE SALMON:

• 2 fillets frozen salmon
• 1-2 tablespoons olive oil
• Salt & pepper to taste

FOR THE FARRO:

• 1 cup farro
• 3 cups low sodium vegetable broth
• 1/2 cup asparagus spears, stems removed and roughly chopped
• 1/4 cup feta cheese
• 1/4 cup dried cranberries

Directions: Preheat the oven to 400 degrees F.  Line a baking sheet with parchment paper and place salmon on the parchment.  Drizzle each frozen fillet with olive oil using your hands to rub the oil in on both sides.   Top with salt & pepper to taste.  Bake for ~20 minutes (**see note).

Place farro in a pot with broth.  Bring to a boil then once boiling, lower to a simmer and cover, allowing to cook for another 30 minutes. While farro cooks, place a non-stick sauté pan over medium heat.  Drizzle with olive oil and place chopped asparagus in, sautéing until just tender (about 5 minutes). Once farro is done, drain any remaining liquid from the pot then toss with sautéed asparagus, feta cheese and dried cranberries mixing well. Serve farro mixture with 1 salmon fillet. Check out the post where I feature this recipe.

Note that this recipe serves 2.

Favorite Products: Bob’s Red Mill farro, Athenos feta cheese, No particular brand of salmon but we buy wild-caught over farm-raised

Gluten-Free? Try Bob’s Red Mill Tri-Color Quinoa in place of the farro

6. WHOLE WHEAT VEGETABLE CALZONES WITH A SIDE SALAD

Ingredients:

• 2 tablespoons olive oil
• 1/2 medium onion, diced
• 2 clove garlic, minced
• Pinch of crushed red pepper flakes
• 1/3 cup broccoli florets, chopped small
• 1/3 cup eggplant, chopped small
• 1/3 cup tri-colored peppers, chopped small
• 1/3 cup cherry tomatoes, quartered
• Handful fresh baby spinach, chopped
• 1 cup ricotta
• 1 cup shredded part-skim mozzarella
• 2 tablespoons grated Parmesan
• Salt and pepper to taste
• 1 pound store-bought pizza dough, divided into 4 portions
• 1 large egg
• Marinara sauce for dipping
• For the side salad: 1 large handful spinach or mixed greens, 2 tablespoons each diced cucumbers, tomatoes, red onion, carrots and dressing

Directions: Place a rack on bottom shelf of oven; preheat to 450ºF. Line a large baking sheet with parchment paper. Warm oil in a large skillet over medium heat. Add onion; sauté until softened, about 10 minutes. Add garlic and red pepper. Sauté for 30 seconds. Reduce heat to low. Add broccoli, eggplant and peppers Sauté for 3 minutes. Cover and cook until veggies are tender but still crisp, about 3 minutes. Add tomatoes, then cover and cook for another 2 minutes. Finally, add spinach, mixing just to combine and until spinach begins to wilt then remove from heat. In a large bowl, combine ricotta, mozzarella and parmesan; season with salt and pepper. Stir in veggie mixture. Roll out dough on a lightly floured counter and divide into 4 equal parts. Divide filling among dough parts (about 3/4 cup each). Fold dough over to enclose filling; press open edges with a fork to seal. Transfer calzones to baking sheet. Whisk egg with 1 tsp. water and brush the top of each calzone with egg wash. Cut 3 small vents in each calzone. Bake until golden, 13 to 15 minutes. Serve with marinara sauce for dipping and a side salad.

Favorite Products: Trader Joe’s fresh whole wheat dough, Panera Bread Balsamic Vinaigrette (I like to mix mine in the blender with a little greek yogurt to make it nice and thick!)

Gluten-Free? Pick up a pound of fresh gluten-free pizza dough from your favorite local restaurant

7. CHICKEN SAUSAGE, BROCCOLI & CORN

Ingredients:

• 1 chicken sausage
• 1 whole wheat hot dog bun
• 1 ear of corn
• 1/2 – 1 cup broccoli florets
• Optional: ketchup and mustard for the chicken sausage, butter, salt & pepper for corn and broccoli

Directions: Grill chicken sausage (or pan sear) then place on whole wheat hot dog bun and top with toppings of choice. Bring a small saucepan of water to a boil and add broccoli, cooking for 10 minutes. Drain, top with butter, salt & pepper once done. Bring another saucepan to a boil then add corn. Boil for 10 minutes then drain and remove using a pair of tongs as corn can be hot. Spread with butter, salt & pepper as desired and serve.

Favorite Products: Gilbert’s chicken sausage, Aidell’s chicken sausage, Nature’s Own whole wheat hot dog rolls, Sir Kensington’s ketchup & mustard

Gluten-Free? Try Canyon Bakehouse gluten-free hot dog buns

8. WHOLE WHEAT MAC & CHEESE WITH ROASTED BRUSSEL SPROUTS

Ingredients:

• 1 box mac and cheese
• 1-2 tablespoons butter
• 2-4 tablespoons milk
• 1 cup fresh brussel sprouts, halved
• Olive oil
• Salt & pepper
• Optional add-ins: 3oz. tofu, chicken or 1 chicken sausage

Directions: Preheat oven to 425 degrees F and place brussel sprouts on a sheet pan in a single layer. Drizzle with olive oil and top with salt & pepper. Toss to combine. Roast for 25 minutes or until brown and crispy. While brussel sprouts cook, make mac and cheese according to box instructions. Combine with brussel sprouts once cooked.

Favorite Products: Annie’s whole wheat mac & cheese

Gluten-Free? Try Annie’s gluten-free shells & cheese

9. PIZZA & SALAD

Ingredients:

• 1 frozen pizza (a take & bake option also works!)
• For the side salad: 1 large handful spinach or mixed greens, 2 tablespoons each diced cucumbers, tomatoes, red onion, carrots and dressing

Directions: Cook pizza according to instructions and serve as much as you would like with a side salad.

Want to make your own? Try this whole grain zucchini corn pizza, easy whole grain flatbread pizzas, california club pizza

Favorite Products: Amy’s Pizzas (especially the Roasted Vegetable), Trader Joe’s Roasted Vegetable, Freschetta whole grain cheese pizza, Panera Bread Balsamic Vinaigrette (I like to mix mine in the blender with a little greek yogurt to make it nice and thick!)

Gluten-Free? Try Amy’s gluten-free pizzas

10. INSTANT POT VEGGIE CHILI

Ingredients:

• 1.5 tablespoon extra virgin olive oil
• 1 medium onion, diced
• 3-4 cloves garlic, peeled & minced
• 1.5 tablespoons chili powder
• 1 teaspoon paprika
• 1 medium green bell pepper, seeded & diced
• 1 medium red bell pepper, seeded & diced
• 2 medium sweet potatoes, peeled & cubed (3 small sweet potatoes would also work)
• 1 cup tomato sauce (I used canned)
• 2 2/3 cups low-sodium vegetable broth
• 2/3 cup uncooked quinoa
• 1 15 oz. can low-sodium black beans, drained & rinsed
• 1 15 oz. can low-sodium kidney beans, drained & rinsed
• Optional toppings: mexican-blend cheese, plain greek or skyr yogurt, chipotle hot sauce, salsa, avocado & freshly chopped cilantro
• Corn chips

Directions: Set your Instant Pot to “sauté” and allow it to preheat. Remove the top and add the olive oil being cautious in case of splatter. Keep the top off and allow the oil to heat for about 30 seconds, then add the onions (again, be careful of any splatter). Still with the top off, allow the onions to sauté until fragrant and soft (about 3-4 minutes). Add the garlic, chili powder, paprika, peppers, sweet potatoes and salt & pepper to taste, stirring well with the onions. Let sit for about 3 minutes then add the tomato sauce, broth, quinoa and stir again to combine everything. Place and seal the lid on the Instant Pot and press “cancel,” ensure the steam release handle is in the “sealing” position, then press “pressure cook” making sure it’s on “high pressure.” Set the timer for 10 minutes. When the timer goes off, carefully move the steam release handle to “venting” being careful not to put your hand directly over it as it releases hot steam. When the float valve drops down, turn the Instant Pot off and carefully open ensuring not to burn yourself on any steam released (DO NOT touch the inside pot as it will be very hot). Add the drained, rinsed beans to the pot and stir to combine, test a few of the sweet potatoes to ensure they’re fork tender (if they’re not, repeat the high pressure cooking process for another minute or two). Once sweet potatoes are satisfactorily cooked, re-cover and seal the Instant Pot lid, leaving it off, for about 15 minutes to allow sweet potatoes to continue to cook slightly and chili to thicken. Serve with toppings of choice and corn chips. Check out the post where I feature this recipe here.

Don’t want to make your own chili? Try any of Amy’s lines of chilis

Favorite Products: Trader Joe’s Blue Corn Chips, Harris Teeter Blue Corn Chips, Garden of Eatin’ Corn Chips, Food Should Taste Good Tortilla Chips, Siggi’s yogurt, Tabasco Chipotle Hot Sauce

Gluten-Free? This dish works for you! Or try any of Amy’s Gluten-Free chilis

11. CHICKEN TENDERS WITH SWEET POTATO FRIES & BROCCOLI

Ingredients:

• 3 – 4 pre-cooked chicken tenders
• 6 – 8 sweet potato waffle fries
• 1/2 – 1 cup broccoli florets
• Optional: ketchup or honey mustard for dipping

Directions: Cook chicken tenders and waffle fries according to package instructions. While they cook, bring a small saucepan of water to a boil and add broccoli, cooking for 10 minutes. Drain, top with butter, salt & pepper once done. Serve with chicken tenders and waffle fries.

Favorite Products: Applegate Farms chicken tenders, Bell & Evans breaded chicken breasts, Alexia or Trader Joe’s sweet potato fries.

Gluten-Free? Try Applegate Farms Gluten-Free chicken tenders or Bell & Evans Gluten-Free chicken tenders, Sir Kensington’s ketchup & mustard

12. SAUSAGE & PEPPERS WITH A SIDE SALAD

Ingredients:

• 1 box whole wheat angel hair pasta
• 1 lb chicken sausage, halved
• 3 bell peppers
• I large onion, grated
• 2 cloves garlic, minced
• 1/2 cup pasta sauce or 2 tablespoons tomato paste mixed with 1 cup red wine
• 1 teaspoon salt
• 1 teaspoon dried oregano
• 1/2 teaspoon Italian seasoning
• 2-3 tablespoons olive oil
• Salt and pepper to taste
• Freshly shaved parmesan
• For the side salad: 1 large handful spinach or mixed greens, 2 tablespoons each diced cucumbers, tomatoes, red onion, carrots and dressing

Directions: Cook pasta according to package instructions. Meanwhile, wash, core, de-seed and slice peppers. Place a non-stick pan over medium heat and add olive oil, onion, garlic and pepper strips. Saute pepper strips until just tender (about 3 minutes) then remove peppers from the pan and set aside. Add oregano, italian seasoning, salt & pepper to the pan with the onion and garlic and stir for about 30 seconds. Add tomato sauce (or tomato paste & wine mixture) stirring to combine then simmer for 8 to 10 minutes on low. Halve the chicken sausages and then, in another non-stick pan pan, place sausage face down until just browned (about 30 seconds to 1 minute). Repeat on the other side. Add sausage to pan with the sauce and simmer for 5 minutes then add peppers, stir and serve over cooked pasta. Top with freshly shaved parmesan. Serve with a side salad. Check out the post where I feature this recipe.

Note that this recipe yields 4-6 servings

Favorite Products: Aidell’s chicken meatballs, Newman’s Own marinara sauce, Gia Russa whole wheat angel hair, Gilbert’s chicken sausage, Aidell’s chicken sausage

Gluten-Free? Try Trader Joe’s yellow lentil & brown rice pastaI

13. CHEESY WHOLE GRAIN ENCHILADA BAKE

Ingredients:

• 2 teaspoons olive oil
• 15 oz. reduced sodium black beans
• 1/2 cup frozen corn
• 1 small zucchini, diced
• 10 100% whole wheat tortillas
• 14.5 oz. can whole peeled tomatoes
• 3/4 cup brown jasmine rice
• 1 lime, halved
• 4 oz. Monterey jack cheese, shredded
• 1 tablespoon sauce from 7 oz. can of chipotle peppers in adobo (less if you prefer less spice)
• 1 tablespoon hot Mexican chili powder
• 1/4 cup plain Greek or Skyr yogurt
• Salt & pepper to taste

Directions: Preheat the oven to 450°F. In a medium pot, combine the rice, chili powder and 1-1/2 cups of water. Heat to boiling on high. Once boiling, cover and reduce the heat to low. Cook 12 to 14 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Set aside. While the rice cooks, heat olive oil in a medium pan over medium-high until hot. Add the beans, corn, zucchini and as much of the chipotle adobo sauce as you’d like. Cook, stirring occasionally, 2 to 3 minutes, or until fragrant. Add the tomatoes, working to break them up in the pan using a rubber-tipped spatula. Season with salt and pepper and cook, stirring occasionally, 4 to 5 minutes, or until thickened. Turn off the heat. To the pot of cooked rice, add the yogurt, juice from one lime half, and half the sauce. Stir to combine. Lay the tortillas onto a piece of parchment or a cutting board. Divide the filling among the tortillas (you may have some extra), tightly rolling up each tortilla around the filling. Place the tortillas, seam down in a single layer into a lightly greased baking dish. Evenly top with the remaining sauce and the grated cheese; season with salt and pepper. Bake 9 to 11 minutes, or until lightly browned and the cheese is melted. Remove from the oven. Let stand for at least 2 minutes before serving. Top with optional toppings such as avocado, plain yogurt, hot sauce or salsa. Check out the post where I feature this recipe.

Note this recipe makes 6-8 servings

Favorite Products: Trader Joe’s 100% Whole Wheat tortillas, Mission 100% Whole Wheat flour or corn tortillas, Siggi’s yogurt, Newman’s Own Mild salsa, Jack’s Special Salsa Mild, Tabasco Chipotle Hot Sauce, Seeds of Change quinoa & brown rice mixture and brown basmati rice,La Costena chipotles in adobo sauce

Gluten-Free? Try Mission Gluten-Free tortillas

14. CHEESE RAVIOLI WITH BROCCOLI

Ingredients:

• 1 package cheese ravioli
• 1 jar marinara sauce
• 1 cup broccoli florets
• 2-4 tablespoons freshly shaved parmesan or mozzarella cheese
• Butter, salt & pepper for broccoli

Directions: Bring a small saucepan of water to a boil and add broccoli, cooking for 10 minutes. Drain, top with butter, salt & pepper once done. While broccoli cooks, cook ravioli according to package instructions. Once cooked, drain top with marinara sauce and a sprinkling of cheese. Serve with broccoli.

Note that this recipe makes 2-4 servings

Favorite Products: Buitoni cheese ravioli, Newman’s Own marinara sauce

Gluten-Free? I haven’t tried any gluten-free raviolis before so I can’t speak to which ones I would recommend! Gluten-free readers, feel free to weigh in in the comments!

15. ONE PAN FULLY ROASTED DINNER

Ingredients:

FOR THE POTATOES:

• 2 cups baby red potatoes, halved (about 16 ounces)
• 1/3 cup freshly shaved parmesan
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt & pepper, to taste

FOR THE CHICKEN & GREEN BEANS:

• 2 boneless, skinless chicken breasts
• 1-2 tablespoons olive oil
• 2-4 tablespoons favorite spice rib
• Salt and pepper, to taste
• 2 cups fresh green beans, trimmed and cleaned
• Cooking spray

Directions: Preheat oven to 400’F. Combine potatoes, parmesan, olive oil, minced garlic, dried oregano, salt and pepper in a large mixing bowl and toss to combine. Set aside.

Prepare a baking sheet by spraying with cooking spray or line with tin foil then spray tin foil with cooking spray. Place chicken breasts on prepared baking sheet and drizzle with olive oil, salt, pepper and favorite spice rub to taste. Add prepared potatoes onto the baking sheet in a single layer, pouring any excess parmesan-garlic sauce over the potatoes. Bake in the oven for 10 minutes. Flip chicken and bake for an additional 10 minutes. Remove chicken from pan and place green beans on the baking sheet in a single layer topping with salt and pepper to taste. Bake for another 10 minutes. Remove pan from oven, flip green beans and bake for another 5-7 minutes or until green beans are just browned and potatoes are fork tender. Add chicken back to the baking sheet and cook for an additional 5 minutes or until chicken is 165’F internally and all items are heated.

Note that this dish makes 2-4 servings.

And that’s a wrap on Easy Meals Week! Thanks for following along and I hope it was helpful!

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