Easy & Delicious No-Sugar Dinners (Weekly Plan & Shopping List!)
A week of delicious dinners with no added sugar to help you feel your best!
Reviewed by Dietitian Victoria Seaver, M.S., RD
Our column, ThePrep, has everything you'll need to make meal planning and meal prep 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 tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday!
There's nothing I enjoy more than a slice of chocolate cake topped with vanilla ice cream. While sugar and desserts can definitely be part of a healthy and balanced diet, many of us usually eat more added sugar than we realize. In fact, American adults typically consume more than double the recommended amount. One reason is that added sugars aren’t only in sweet bites but also creep into savory dishes. Ketchup, salad dressings and pre-made sauces are just a few common sneaky sources of added sugar. Though I won't avoid added sugars forever, a week of no added sugars feels about right. So, this week, I'm turning to recipes with no added sugar but still with plenty of flavor.
Your Weekly Plan
Sunday: Grilled Peach & Brie Smothered Chicken
Monday: Walnut Pesto Pasta Salad
Tuesday: White Bean Soup with Tomato & Shrimp
Wednesday: Pork Chops with Creamy Mushroom Sauce
Thursday: Salmon with Roasted Red Pepper Quinoa Salad
Friday: Lemon-Garlic Chicken with Green Beans
Sunday: Grilled Peach & Brie Smothered Chicken
Peaches, like all fruits, naturally contain sugar, but it’s nothing to worry about as fruit also delivers nutrients like fiber, which helps steady our blood sugar, plus antioxidant-rich vitamins and minerals. Here, peaches plus Brie cheese and tarragon dress up chicken breast for a delicious grilled dish. For a well-rounded meal, I'll pair it with Marinated & Grilled Zucchini Planks, which I'll marinate while I prep the chicken.
Monday: Walnut Pesto Pasta Salad
Spring always calls for pasta salads, and I’m excited to make this recipe this week. Veggies like tomatoes and red bell peppers deliver antioxidants to help tame inflammation. Plus, using whole-wheat pasta instead of regular bumps up the fiber for a satisfying vegetarian meal. To serve alongside, I’ll make a Cucumber & Avocado Salad. While the side salad calls for lime juice, I’ll probably just use up the rest of the lemon from the pasta salad.
Related: Get the Recipe
Tuesday: White Bean Soup with Tomato & Shrimp
My weekly menu isn’t complete without soup—even during the summer here in Texas. For easy prep and cleanup afterward, this recipe is made in a single pot. Shrimp is packed with essential minerals such as iodine and selenium and is low in saturated fat, making it a great heart-healthy food. The capers and olives add a delicious briny flavor, and topping with parsley adds a fresh touch. I’ll pair this soup with toasted whole-wheat baguette drizzled with olive oil, which is perfect for dunking in the broth.
Wednesday: Pork Chops with Creamy Mushroom Sauce
Creamy sauces are always a winner when it comes to coziness and comfort, which is what I need on hump day. This recipe has a rich umami taste enhanced by the mixed mushrooms, which provide gut-healthy and anti-inflammatory properties. To complete the meal, I'll serve the chops over a bed of riced cauliflower, which is an easy way to get in more veggies.
Thursday: Salmon with Roasted Red Pepper Quinoa Salad
One thing I love about this recipe is that it’s ready in 15 minutes, from start to finish. When trying to reduce my added sugar intake, I rely on foods that naturally have lots of flavor. Fat content increases the tastiness of food. That's why foods rich in healthy fats, like salmon, don't need too much elaboration to taste delicious. And the roasted peppers and cilantro add a pop of fiber in addition to beautiful bright colors.
Friday: Lemon-Garlic Chicken with Green Beans
Whenever I want to make something delicious in a snap, I rely on simple yet flavorful ingredients, like lemon and garlic. And to keep the cooking time even shorter, this recipe calls for chicken cutlets, which cook through pretty quickly—in around 6 minutes. This meal provides a whopping 27 grams of protein to help me feel satisfied. I’ll heat pre-cooked quinoa to serve alongside, which provides an additional 4 grams of protein per half-cup serving.
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 Eating Well.
