The Meal Plan for the Week of September 26, 2022

Healthy Dinners in a Flash

When life gets busy, you’re more likely to grab convenience foods that don’t require much work, but most convenience foods are highly processed with little nutritional value. While healthy eating does take intentionality, planning meals creates convenience and ultimately means you’re investing more into your and your family’s health.

Check out these recipes to save you time and stress as you work towards better nutrition habits!


Lean Lasagna

I know everyone has their favorite lasagna recipe, but this one may become your new go-to! This recipe is packed with fresh vegetables but doesn’t taste like it. It’s creamy, cheesy, and maximum comfort food without the guilt. I recommend pairing with a side salad to make it a well-rounded meal!


Dynamite Shrimp Sushi Bowl

A quick and easy dish that has all the pieces of a balanced meal. Shrimp for lean protein, cucumber and red pepper for veggies, and rice for a carb. The sauce is super simple but full of flavor! Make this recipe even easier by pre-slicing the vegetables and cooking the rice or buying the 90 second rice to cook in the microwave.


Taco Skillet

In less than 30 minutes you can have a healthy and hearty meal ready to go with this taco skillet recipe! Making your own taco seasoning means more control over sodium content and increases the flavor profile of the dish. Look for lean ground beef (90-93%), reduced fat cheese, and I personally like sweet potato tortilla chips over regular ones but that’s up to you. Last tip – Sauté bell peppers and onions to add extra vegetables to boost nutrients!


Sun Dried Tomato
One Pot Pasta

A meatless meal that can be prepped and cooked in about 30 minutes! It can also be done in one pot to cut back on dishes. A lean protein, like chicken or turkey, can be added but you may be surprised by how filling and satisfying this meal is with plant-protein as the main source. I swapped parmesan cheese for the recommended mozzarella or Swiss, but feel free to use what you have on hand!


Baked Lemon
Pepper Salmon

No boring, flavorless salmon here! This recipe is bursting with flavor and nutrients but doesn’t take long to assemble and cook. To make this meal even easier for busy weeknights, you could prep the veggies and mix the yogurt sauce ahead of time. I recommend paring this with a grain, like brown rice or orzo to make it a complete meal!

About the dietitian

Lizzie, one of EHG's Client Success Managers, completed her Dietetic Certificate and Internship at Lipscomb University in Nashville, TN and is a Certified Exercise Physiologist and Personal Trainer through the American College of Sports Medicine. Her interest in nutrition and exercise field comes from a passion for helping people meet their goals. Being a part of someone’s health journey by listening, providing them with accountability, and encouraging them every step of the way has been the source of her coaching success.

Lizzie Waldo

Engagement Health Group