Reviewed by Dietitian Maria Laura Haddad-Garcia
About This Plan
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This week focuses on gut-healthy foods like fiber-rich beans, vegetables and whole grains.
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These dinners include protein, carbohydrates and healthy fats to be nourishing and satisfying.
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Each dish comes together in just one pot or pan for easy cleanup on busy nights.
Our microbiome impacts much more than just digestion—it plays a role in immune, brain and heart health, too. Lately, I’ve been more focused on how to support it through my meals. Eating a variety of fiber-rich vegetables, beans, whole grains, fermented foods and protein sources can help promote better gut health. This week, I pulled together a lineup of dinners that check those boxes while keeping things simple. Each recipe comes together in just one pot, pan or skillet, which means less time cleaning up and more time enjoying a nourishing meal. From creamy beans to hearty skillet meals, these dishes are full of flavor and designed to help you feel your best. Let’s get cooking!
Your Weekly Plan
Sunday: One-Pot Spinach, Chicken Sausage & Feta PastaMonday: Creamy Garlic-Parmesan Butter BeansTuesday: Thai Red Curry with Cod & Sweet PotatoesWednesday: Chicken & Sweet Potato Enchilada SkilletThursday: Crispy Tempeh Steaks with Sun-Dried Tomato Cream SauceFriday: High-Protein Dill Chicken Orzo
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01 of 06
Sunday: One-Pot Spinach, Chicken Sausage & Feta Pasta
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Priscilla Montiel
I’ll start the week with a pasta that feels both comforting and balanced. Savory chicken sausage adds protein, while spinach and whole-wheat pasta bring fiber and nutrients that support a healthy gut. Creamy, salty feta ties everything together. Best of all, it cooks in just 20 minutes.
02 of 06
Monday: Creamy Garlic-Parmesan Butter Beans
Credit: Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong
When I’m looking for a simple, plant-forward meal, I’ll often turn to a bean skillet. Not only are they delicious and easy to make, but beans are also a great source of prebiotic fiber that feeds the good bacteria in our gut. Here, they simmer in a luscious garlic-Parmesan sauce and are served with toasted whole-wheat baguette to scoop up every last bit.
03 of 06
Tuesday: Thai Red Curry with Cod & Sweet Potatoes
Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This vibrant curry brings bold flavor with minimal dishes. Sweet potatoes add fiber and natural sweetness that balances the dish without any added sugar. Cod provides protein and heart-healthy omega-3 fatty acids. Simmered in a coconut-based red curry sauce, it’s vibrant and perfect for a midweek meal.
04 of 06
Wednesday: Chicken & Sweet Potato Enchilada Skillet
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Hannah Greenwood
This hearty skillet dinner brings all the flavors of enchiladas together in a quicker, easier way. Simply sauté the ingredients in a skillet, top with cheese and bake until melted and bubbly. Using precooked, shredded chicken saves even more time. For a boost of healthy fats, I’ll top it with sliced avocado. Plus, since it makes six servings, I’ll get to enjoy the leftovers for future lunches.
05 of 06
Thursday: Crispy Tempeh Steaks with Sun-Dried Tomato Cream Sauce
Credit: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Tempeh is a fiber-rich plant-based protein made from fermented soybeans, making it a great choice for supporting gut health. Here, it’s cooked until crispy and paired with a rich, tangy sun-dried tomato cream sauce. On the side, I’ll serve a salad of mixed greens dressed with Lemon-Garlic Vinaigrette for a fresh contrast.
06 of 06
Friday: High-Protein Dill Chicken Orzo
Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spolle.
Bright and comforting, this one-pot orzo dish is a great way to close out the week. Tender chicken cooks alongside the pasta, soaking up lemony, herby flavors from fresh dill. It packs 40 grams of protein per serving and comes together into a satisfying dinner. Plus, it can be made up to three days in advance if you want to get ahead earlier in the week.
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
