ThePrep: Weekly Dietitian-Approved Meal Plans

Our weekly dinner plans are created by a dietitian and have everything you need to make meal planning and meal prep as easy as can be—including a printable shopping list for your week of meals. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit.

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a recipe photo of the One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
Easy High-Protein Dinners in 3 Steps or Less (Weekly Plan & Shopping List!)
a recipe photo of the Chicken Piccata Casserole
Quick & Easy Weeknight Dinners for Better Blood Sugar (Weekly Plan & Shopping List)
an image of the Chicken Parmesan Casserole
Cozy Casseroles to Improve Your Gut Health (Weekly Plan & Shopping List!)
overhead image of Chicken Cutlets with Sun-Dried Tomato Cream Sauce
A Week of 500-Calorie Fall Dinners (Weekly Plan & Shopping List!)
Recipe image of 20-Minute Black Bean Soup
30-Minute (or Less!) Mediterranean Diet Dinners to Ease into Fall
Fajita-Inspired Chicken Stuffed Peppers
High-Protein Dinners to Prep in 25 Minutes or Less (Weekly Plan & Shopping List!)
Image of Sheet-Pan Chicken Thighs with Red Cabbage & Potatoes
High-Fiber Sheet-Pan Dinners for Busy Weeknights (Weekly Plan & Shopping List!)
Chicken Nachos
500-Calorie Dinners in 3 Steps or Less (Weekly Plan & Shopping List!)
a recipe photo of the Chickpea, Cucumber & Tomato Chopped Salad
30-Minute Dinners to Improve Your Gut Health (Weekly Plan & Shopping List!)
One-Pan Chicken & Asparagus Bake
Sheet-Pan Dinners for Healthy Aging (Weekly Plan & Shopping List!)
a recipe photo of High-Protein Pasta Salad
Summer Mediterranean Diet Dinners That Take 25 Minutes or Less (Weekly Plan & Shopping List!)
a recipe photo of Sheet-Pan Crispy Chicken with Squash & Tomatoes
Impossibly Easy Anti-Inflammatory Dinners for Summer (Weekly Plan & Shopping List!)
Image of Crispy Salmon & Rice Bowl
Heart-Healthy Dinners You Can Make in 3 Steps or Less (Weekly Plan & Shopping List!)
3-ingredient tortellini
6-Ingredient (or Less!) High-Protein Dinners (Weekly Plan & Shopping List!)
a recipe photo of Balsamic Chicken with Roasted Tomatoes and Zucchini
One-Pan Mediterranean Diet Dinners to Welcome Summer (Weekly Plan & Shopping List!)
a recipe photo of Anti-Inflammatory Strawberry & Kale Salad with Burrata
Anti-Inflammatory Dinners You Can Make in 30 Minutes or Less (Weekly Plan & Shopping List!)
an image of the Creamy Salmon & Asparagus Pasta
Quick Dinners to Improve Your Gut Health (Weekly Plan & Shopping List!)
an image of the Sheet-Pan Halloumi with Roasted Chickpeas & Veggies
Easy High-Protein Dinners to Make This Week (Weekly Plan & Shopping List!)
Recipe image of a sandwich on a plate
3-Step Mediterranean Diet Dinners to Make This Week (Weekly Plan & Shopping List!)
an image of the Spinach-Artichoke Gnocchi Skillet with Feta
Simple, Satisfying 500-Calorie Skillet Dinners (Weekly Plan & Shopping List!)
Image of Sheet Pan Lemon-Pepper Chicken with Broccoli & Tomatoes.
High-Protein Sheet-Pan Dinners for Busy Weeknights (Weekly Plan & Shopping List!)
a recipe photo of the Easy Spaghetti with Spinach Sauce
Quick Heart-Healthy Dinners the Whole Family Will Love (Weekly Plan & Shopping List!)
Creamy Cucumber, Radish & Tomato Chopped Salad
Spring Mediterranean Diet Dinners You Can Make in 30 Minutes or Less (Weekly Plan & Shopping List!)
an image of the Sheet-Pan Lemon-Garlic Chicken with Vegetables
High-Fiber Sheet-Pan Dinners for Spring (Weekly Plan & Shopping List!)
an image of the One-Skillet Garlicky Salmon and Broccoli
Quick & Easy Dinners for Better Brain Health (Weekly Plan & Shopping List!)
Turmeric Chicken, Chickpea & Avocado Wraps
High-Protein Dinners You Can Make in 35 Minutes or Less (Weekly Plan & Shopping List)
a recipe photo of the Saag Aloo Matar
One-Pan Anti-Inflammatory Weeknight Dinners (Weekly Plan & Shopping List!)
a recipe photo of the Lemon-Garlic Sheet Pan Salmon with Potatoes & Green Beans
3-Step Dinners to Help You Lose Visceral Fat (Weekly Plan & Shopping List!)
an image of the Marry Me Chickpea Soup with Kale
One-Pot Mediterranean Diet Dinners for Busy Weeknights (Weekly Plan & Shopping List!)
Photo of a Black Bean Chicken Fajita Bowl
Sheet-Pan Dinners That Fight Inflammation (Weekly Plan & Shopping List!)
a recipe photo of the Skillet Curry Chickpea Potpie with Puff Pastry Crust
400-Calorie Skillet Dinners to Make This Week (Weekly Plan & Shopping List!)
Photo of Jalapeno Popper Casserole
High-Protein Dinners You Can Make in a 9x13 (Weekly Plan & Shopping List!)
image of Crispy Tempeh Steaks with Sun-Dried Tomato Cream Sauce
2-Step Dinners to Help You Poop (Weekly Plan & Shopping List!)
an image of the Broccoli Melt sliced on a plate
Cozy Mediterranean Diet Dinners You Can Make in 30 Minutes or Less (Weekly Plan & Shopping List!)
Crispy Cod with Charred Snow Peas & Creamy Herb Sauce overhead on a plate
Satisfying One-Pan Dinners for Longevity (Weekly Plan & Shopping List!)
Image of Sweet Potato & Black Bean Stuffed Peppers in a baking dish
Easy-Breezy Dinners That Fight Inflammation (Weekly Plan & Shopping List!)
Image of Seared Halibut Fish Tacos with Cilantro Slaw
High-Protein Dinners to Prep in 35 Minutes or Less (Weekly Plan & Shopping List!)
Image showing a skillet of Chicken Paprikash with a small bowl of egg noodles cropping out of frame and a small bowl of crushed red pepper
One-Skillet Mediterranean Diet Dinners (Weekly Plan & Shopping List!)
Image showing a shallow bowl of Spaghetti with Creamy Lemon-Spinach Sauce
My Favorite Healthy 20-Minute Dinners of 2024 (Weekly Plan & Shopping List!)
A photo of Salmon with Potatoes & Horseradish Sauce
6-Ingredient (or Less!) Dinners to Lower Inflammation (Weekly Plan & Shopping List!)
One-Pot Pasta with Tuna
Cozy High-Protein One-Pot Dinners (Weekly Plan & Shopping List!)
Sheet-Pan Spiced Chickpeas and Sweet Potatoes with Herby Yogurt on a platter with spoon
Comforting Veggie-Packed Sheet-Pan Dinners (Weekly Plan & Shopping List)
3-Ingredient Sweet Potato & Brussels Sprouts Hash with Chicken Sausage in a bowl with a fork
3-Ingredient No-Added-Sugar Dinners to Get You Through Thanksgiving Week (Weekly Plan & Shopping List)
an overhead image of the Orange Chicken & Broccoli Skillet
Satisfying Skillet Mediterranean Diet Dinners (Weekly Plan & Shopping List!)
One Pot Shrimp with Tomatoes and Feta in a skillet
Cozy High-Protein Dump Dinners (Weekly Plan & Shopping List!)
Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts in baking dish
Inflammation-Fighting Dinners You Can Make in a 9x13 Pan (Weekly Plan & Shopping List!)
image of Jerk-Spiced Salmon & Quinoa Bowl with Mango Vinaigrette
Immune-Supporting Dinners for Cold and Flu Season (Weekly Plan & Shopping List!)
Gut-Healthy Dinners You Can Make in 4 Steps or Fewer (Weekly Plan & Shopping List!)
Easy Antioxidant-Rich Dinners for Fall (Weekly Plan & Shopping List!)
High-Protein 400-Calorie Dinners for Fall (Weekly Plan & Shopping List!)
Anti-Inflammatory Dinners You Can Make in 3 Steps or Fewer (Weekly Plan & Shopping List!)
Fall Mediterranean Diet Dinners You Can Make in 30 Minutes or Less (Weekly Plan & Shopping List!)
One-Pan 500-Calorie Dinners to Make This Week (Weekly Plan & Shopping List!)
High-Protein Casseroles the Whole Family Will Love (Weekly Plan & Shopping List!)
Veggie-Packed Gut-Healthy Dinners Ready in 30 Minutes or Less (Weekly Plan & Shopping List!)
Fast and Easy Dinners with No Added Sugars (Weekly Plan & Shopping List!)
Summery Mediterranean Diet Dinners You Can Make in a Skillet (Weekly Plan & Shopping List!)
High-Fiber Summer Dinners Ready in 30 Minutes or Less (Weekly Plan & Shopping List!)
Easy One-Pan Heart-Healthy Dinners (Weekly Plan & Shopping List!)
3-Step Anti-Inflammatory Dinners for Summer (Weekly Plan & Shopping List!)
High-Protein Sheet-Pan Dinners for Midsummer (Weekly Plan & Shopping List!)
No-Cook Produce-Packed Dinners for Hot Summer Nights (Weekly Plan & Shopping List!)
High-Fiber Dinners to Prep in 30 Minutes (Weekly Plan & Shopping List!)
Easy Breezy 500-Calorie Dinners to Make This Week (Weekly Plan & Shopping List!)
Mediterranean Diet Dinners for the Summer (Weekly Plan & Shopping List!)
Antioxidant-Rich Dinners to Prep in 25 Minutes or Less (Weekly Plan & Shopping List!)
Easy & Delicious High-Protein Dinners (Weekly Plan & Shopping List!)