This week’s dinner plan includes recipes that are lower in sodium and saturated fat to support heart health. Each meal is balanced with protein, carbs and healthy fats for something satisfying and flavor-packed. Delicious sheet-pan recipes like salmon with broccoli and autumn veggies with chicken sausage let your oven do the work.
It’s never too early to start thinking about supporting your heart health. It’s crucial for blood flow, healthy blood pressure, lower cholesterol levels and reduced overall cardiovascular disease risk. Luckily, eating in a heart-healthy way doesn’t have to be complicated. In this week’s dinner plan, all of the recipes can be made on a sheet pan, so you can let your oven do most of the work. Plus, each dish is lower in saturated fat and sodium to align with a heart-healthy eating pattern. Let’s dig in!
Your Weekly Plan
Sunday: Mojo Chicken with Green Beans & Potatoes
Monday: Salmon with Broccoli
Tuesday: Pork & Cherry Tomatoes
Wednesday: Balsamic-Parmesan Roasted Chickpeas & Vegetables
Thursday: Spicy Jerk Shrimp
Friday: Roasted Autumn Vegetables & Chicken Sausage
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!
Sunday: Sheet-Pan Mojo Chicken with Green Beans & Potatoes
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
This chicken dinner is a total winner. The citrus marinade adds layers of flavor to the chicken—the primary protein source in the dish. Plus, the potatoes and green beans can be roasted right on the same sheet pan for a quick cleanup afterward. Since we’re a household of two and this recipe serves four, I’ll be saving the leftovers for lunch the next day.
Monday: Sheet-Pan Salmon with Broccoli
Ali Redmond
Salmon might be my favorite type of fish. It’s loaded with omega-3 fatty acids that not only give it a luscious texture, but also offer heart-health benefits. Pairing it with broccoli adds a boost of fiber, vitamins and antioxidants. Serve with ½ cup of cooked brown rice to make it a complete meal.
Tuesday: Sheet-Pan Pork & Cherry Tomatoes
If you’ve never cooked rutabaga before, this is the perfect recipe to try first. This cold-weather veg tastes like a mix of cabbage and turnips, and it’s a welcome contrast to the tangy tomatoes and savory pork. Not to mention, the recipe only takes 15 minutes of active time to prepare, so it comes together fast. Add ½ cup of cooked quinoa for more protein, fiber and carbohydrates.
Wednesday: Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
Ali Redmond
We try to eat plant-based meals at least one day each week, and this is one of our favorite recipes. I always have chickpeas in my pantry—they’re a great high-protein, budget-friendly option for quick meals. Plus, the colorful vegetables add visual appeal as well as vitamins, minerals and antioxidants. To round out the meal, serve it alongside some mixed greens dressed with this Julia Child’s Vinaigrette.
Thursday: Sheet-Pan Spicy Jerk Shrimp
Shrimp is a protein that I always keep in the freezer; it thaws quickly, cooks easily and is a good source of omega-3 fatty acids. This recipe brings the heat with Jamaican jerk seasoning and is balanced with sweet and tangy pineapple for a dish that transports me far from the snowy weather we’ve been having lately. Topping with one-third of an avocado helps bring the heat down and complete the meal.
Friday: Sheet-Pan Roasted Autumn Vegetables & Chicken Sausage
Karla Conrad
In-season vegetables like butternut squash and Brussels sprouts provide potassium, which can help support healthy blood pressure and overall heart health. Chicken sausage is lower in saturated fat than pork- or beef-based alternatives, making it a heart-healthy protein source. Serving it with a whole-wheat baguette rounds out the meal.
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.
Dining and Cooking