- This week’s dinners feature recipes that come together in just 3 steps or less.
- Dishes are packed with protein, vegetables, whole grains and healthy fats to help you reach your nutrition goals.
- These recipes prove that you don’t need added sugar for delicious flavor.
You may (or may not) be surprised to hear that most Americans consume more added sugar than recommended—about 17 teaspoons per day, compared to the recommended limit of 12 teaspoons., One reason for this? Added sugar can sneak into unexpected foods, including savory staples like salad dressings, condiments and sauces. Over time, eating too much added sugar may take a toll on your brain, heart, liver and gut. But the good news is that cutting back doesn’t have to feel like a chore—and these dishes are proof. These simple, no-added-sugar recipes come together in just three steps or less, making it easier to support your health—on your terms. Let’s get cooking!
Want to Learn More?
What Happens to Your Body When You Eat Too Much Sugar
Your Weekly Plan
Sunday: Easy White Bean Skillet
Monday: Chili-Topped Sweet Potatoes
Tuesday: Creamy Spaghetti with Brussels Sprouts
Wednesday: Ginger-Dill Salmon with Cucumber & Avocado Salad
Thursday: Garlic-Miso Chicken Soup
Friday: Ground Turkey Fajita Bowls
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, 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!
Sunday: Easy White Bean Skillet
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser.
I love a good bean skillet for many reasons: it’s quick, relies on pantry ingredients and delivers a hearty amount of gut-healthy fiber. This one comes together in just 30 minutes and is full of flavor, thanks to tangy tomatoes, creamy white beans and a savory sprinkle of Parmesan cheese. I’ll serve it with a whole-wheat baguette to mop up all the delicious sauce.
Monday: Chili-Topped Sweet Potatoes
When temperatures drop, few things are as comforting as a warm, spicy chili. This version builds on the classic dish by serving the chili over cooked sweet potatoes. Not only does it add natural sweetness to balance the flavors, but the sweet potato also provides a boost of immune-supporting vitamin A. Just what I’m looking for during cold and flu season.
Tuesday: Creamy Spaghetti with Brussels Sprouts
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser.
This cozy one-pan pasta dish brings together in-season vegetables and whole-wheat pasta for a balanced meal that fits seamlessly with the Mediterranean diet. The creamy sauce—made with broth, Asiago cheese and a splash of cream—adds richness and staying power from protein and fats. I’ll serve it with mixed greens topped with our Sun-Dried Tomato Vinaigrette. Unlike many store-bought vinaigrettes, this version skips the added sugar and gets natural sweetness from the sun-dried tomatoes.
Wednesday: Ginger-Dill Salmon with Cucumber & Avocado Salad
Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley
This bright, zingy salmon dish is a refreshing change from the heavier dishes that are more common in winter months. Salmon and avocado provide anti-inflammatory omega-3 fatty acids, which support your brain, heart, skin and more. To round out the meal, I’ll serve it with a whole-wheat pita.
Thursday: Garlic-Miso Chicken Soup
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser.
This umami-rich miso soup gets a protein boost from shredded chicken—I’ll actually pick up a rotisserie chicken after work, since I’m usually short on time. It makes six servings, so I’ll have plenty of leftovers for lunch and even freeze a couple of portions. I’ll serve it with a pouch of microwaveable brown rice for a quick, satisfying dinner.
Friday: Ground Turkey Fajita Bowls
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Hannah Greenwood.
This veggie-packed recipe is my go-to for closing out a busy week, since it all comes together in one skillet. While it takes 40 minutes to make, all of the components can be prepped in advance, making dinner a breeze. Brown rice, sautéed vegetables and avocado deliver 10 grams of fiber per serving—about 30% of your daily needs. A creamy, spicy sauce made from sour cream, lime juice and jalapeños brings it all together with zero added sugar.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
