Reviewed by Dietitian Maria Laura Haddad-Garcia
Credit: EatingWell
About This Plan
This week’s dinners offer at least 15 grams of protein per serving.
Dishes packed with beans, tofu, cheese and eggs can help you eat less meat without sacrificing nutrition.
From zesty casseroles to loaded sandwiches, recipes on this list are easy and delicious to prepare.
Eating less meat is something many of us could benefit from—for more reasons than you might expect. Eating more plant-based foods, which are often higher in fiber and antioxidants and lower in saturated fat, can support heart health, digestion, healthy aging and more. They’re also typically more budget-friendly and have a longer shelf life, making them easy to keep on hand (canned beans are a good example). While I’ve been drawn to plant-forward eating for years, I know it can feel overwhelming when you’re just getting started. That’s where these recipes come in. Each one is designed with a short cook time and/or minimal steps to help you get a delicious dinner on the table on busy nights. Plus, they all deliver at least 15 grams of protein per serving to help you feel full and satisfied. Let’s dig in!
Your Weekly Plan
Sunday: Cucumber & White Bean Sandwiches
Monday: Shakshuka (Eggs Poached in Spicy Tomato Sauce)
Tuesday: Baked Lemon Boursin Pasta with Spring Vegetables
Wednesday: White Bean Fajita Casserole
Thursday: Easy Tofu Curry
Friday: Spinach & Feta Frittata
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01 of 06
Sunday: Cucumber & White Bean Sandwiches
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
Especially as the weather warms up, I’m working more no-cook meals into my rotation. This sandwich is ready in just 15 minutes and delivers 27 grams of plant-based protein per serving. White beans are mixed with relish, shallots and seasonings for a creamy salad, while avocado adds richness and healthy fats. Cucumbers, bell peppers and lettuce bring a fresh crunch, making this a quick and healthy way to kick off the week.
02 of 06
Monday: Shakshuka (Eggs Poached in Spicy Tomato Sauce)
Shakshuka is one of the recipes I make most often—it’s quick, relies on ingredients I almost always have on hand and delivers big flavor every time. This version uses fresh tomatoes, though canned tomatoes work just as well. The eggs and a dollop of yogurt add satisfying protein and richness to round out the dish. I love serving it with whole-wheat naan for scooping up every bit of the spiced tomato sauce.
03 of 06
Tuesday: Baked Lemon Boursin Pasta with Spring Vegetables
Credit: Photographer: Stacy Allen, Food Stylist: Margaret Dickey, Prop Stylist: Josh Hoggle.
Do you remember the viral baked feta pasta? This is a similar dish with a fresh, spring-inspired twist. I love recipes where everything bakes together in one dish, allowing the flavors to meld into something that tastes far more complex than the effort required to make it. Asparagus, spinach and peas add color along with plenty of fiber and antioxidants. Finish it with a squeeze of lemon for a bright contrast to the creamy pasta.
04 of 06
Wednesday: White Bean Fajita Casserole
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley.
This spin on classic fajitas is an easy way to eat more plant-based without sacrificing flavor. White beans provide both fiber and protein, giving the dish plenty of staying power. A mix of onions, peppers, warming spices and a squeeze of lime brings bold fajita flavors. Even better, casseroles like this reheat well and often taste even better the next day, making them ideal for leftovers.
05 of 06
Thursday: Easy Tofu Curry
Credit: Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless
The curry base for this recipe—made with coconut milk, ginger and warm spices—is rich and flavorful without relying on any dairy or meat. Tofu is a versatile protein source, and tearing it before baking gives it craggy edges that soak up more of the sauce. Plus, it’s easy to customize with whatever vegetables you have on hand.
06 of 06
Friday: Spinach & Feta Frittata
Credit: Photographer: Rachel Marek, Food stylist: Holly Dreesman
When I have vegetables to use up, a frittata is one of my go-to meals, and this recipe is perfect for making the most of extra spinach in the fridge. A small amount of feta adds bright, tangy flavor that balances the mild greens. The leftovers will make a perfect Saturday morning brunch. On the side, I’ll whip up our Homemade Ranch Dressing and serve it over mixed greens to round out the meal.
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.
Read the original article on EatingWell
