Meal Plans ThePrep Easy One-Pan Heart-Healthy Dinners (Weekly Plan & Shopping List!) These one-pan dinners are big on flavor while being low in saturated fat and sodium. By Megan Ginsberg Megan Ginsberg Megan Ginsberg is the Senior Editor for EatingWell. She has a keen eye for grammar, is always looking for new recipes to try and loves the satisfaction that comes from meal planning. Most of her 20-plus-year editing career has been focused on food-related content. EatingWell's Editorial Guidelines Published on August 2, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close 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! Staying active and eating healthy are important goals for anyone, and I’m always trying to work them into my daily lifestyle—whether that’s being less sedentary or preparing wholesome meals. This week’s lineup focuses on heart-healthy dinners, which means they are all low in sodium and saturated fat. This is important for those who are managing conditions like high blood pressure and high cholesterol, as well as for anyone who’s just trying to support their heart health in the long run. Plus, since these meals are made in one pan, they’re simple to make and easy to clean up after, so you can get back to watching the Olympics. Your Weekly Plan Sunday: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & FetaMonday: Skillet Lemon Chicken & Potatoes with KaleTuesday: One-Pot Garlicky Shrimp & SpinachWednesday: Spicy Chicken and Snow Pea SkilletThursday: Chipotle-Orange Broccoli & TofuFriday: Lemon-Garlic Steak with Green Beans Get the Shopping List 01 of 06 Sunday: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless This dish is not only healthy and delicious, but it’s also vibrant and eye-catching, so everyone at the table will be excited to dig in. Toasting the orzo deepens its flavor, while the sun-dried tomatoes add a little intensity of their own. White beans and spinach contribute plenty of fiber, which is beneficial for heart health. Get the Recipe 02 of 06 Monday: Skillet Lemon Chicken & Potatoes with Kale Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen Chicken breasts get a lot of attention, but I really love chicken thighs, which don’t dry out as easily. They star in this easy skillet dinner, along with potatoes, which have fiber, potassium and vitamin C, and kale, which offers several health benefits, including potentially reducing the risk of heart disease. I’ll serve this meal with some whole-grain bread. Get the Recipe 03 of 06 Tuesday: One-Pot Garlicky Shrimp & Spinach Photographer: Antonis Achilleos, Prop Stylist:Christine Keely, Food Stylist:Chelsea Zimmer Any dinner with shrimp feels like a special-occasion meal to me because I don’t have it very often even though it’s such an easy protein to cook. Shrimp and spinach are both quick-cooking, so you can have this “fancy” dinner on the table in just 25 minutes. Serve it with whole-wheat baguette to sop up the garlicky sauce. Get the Recipe 04 of 06 Wednesday: Spicy Chicken and Snow Pea Skillet Tonight, let’s add a little spice—in the form of harissa paste, a garlicky North African condiment made with dried chiles. It contributes complex flavor to this simple combination of chicken, snow peas, chickpeas and cherry tomatoes. A scoop of strained (Greek-style) yogurt on each serving adds both protein and a creamy, cooling element. Serve it with toasted French bread for a crunchy element. Get the Recipe 05 of 06 Thursday: Chipotle-Orange Broccoli & Tofu Thursday is when my energy for cooking dinner every night starts to wane, so some stir-fried broccoli and tofu is a good choice. Orange juice and chipotle peppers form the base of a sweet, smoky sauce for the main components. Serve it all with some precooked brown rice, which you can find in the freezer section at most supermarkets or in shelf-stable packages in the rice aisle, so there’s one less thing to make. Get the Recipe 06 of 06 Friday: Lemon-Garlic Steak with Green Beans Jason Donnelly Admittedly, my favorite steak is a rib-eye, but when I’m looking for something leaner, I’ll turn to strip steak, which has less saturated fat. After cooking the steak, you’ll cook the green beans in the same pan, so they can pick up a little richness from the steak drippings. To mimic a steakhouse dinner (it is Friday, after all), serve baked potatoes on the side. Get the Recipe 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. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit