7-Day Meal Plan: Clean-Eating Dinners
Day 1: Grilled Salmon with Tomato & Basil
Day 2: Chicken & Sun-Dried Tomato Orzo
Ingredients
- 8 ounces orzo, preferably whole-wheat
- 1 cup water
- 1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
- 1 plum tomato, diced
- 1 clove garlic, peeled
- 3 teaspoons chopped fresh marjoram, divided
- 1 tablespoon red-wine vinegar
- 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
- 4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 1 9-ounce package frozen artichoke hearts, thawed
- ½ cup finely shredded Romano cheese, divided
Directions
Step 1
Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
Step 2
Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
Step 3
Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
Step 4
Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
Step 5
Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.
Day 3: Zucchini Noodles with Avocado Pesto
Day 4: Southwest Flank Steak with Fresh Tomatillo Salsa
Ingredients
- 4 medium tomatillos, husked, rinsed, and coarsely chopped (8 ounces)
- ¼ cup chopped fresh cilantro
- 1 medium fresh jalapeño pepper, seeded and finely chopped (see Tip)
- 1 clove garlic, minced
- ¼ teaspoon salt, divided
- 1 (1 1/4 to 1 1/2 pound) beef flank steak, 1 inch thick
- 1 teaspoon chili powder
- ¼ teaspoon ground cumin
- ¼ teaspoon garlic powder
- ¼ teaspoon ground pepper
- ¼ cup crumbled queso fresco or grated Monterey Jack cheese (1 ounce) (optional)
Directions
Step 1
For tomatillo salsa, combine the tomatillos, cilantro, jalapeño, garlic, and 1/8 teaspoon salt in a food processor. Cover and process until mixture is chopped. Set aside.
Step 2
Trim fat from steak. Score both sides of the steak in a diamond pattern; set aside. Stir together chili powder, cumin, garlic powder, ground pepper, and the remaining 1/8 teaspoon salt (see Tip) in a small bowl. Sprinkle evenly over both sides of the steak.
Step 3
For a charcoal grill, place the steak on the grill rack directly over medium coals. Grill, uncovered, for 17 to 21 minutes for medium (160 degrees F), turning once halfway through grilling. (For a gas grill, preheat the grill. Reduce heat to medium. Place the steak on the grill rack over the heat. Cover and grill as directed.)
Step 4
Transfer the steak to a cutting board. Cover loosely with foil; let stand for 5 minutes. Thinly slice the steak diagonally across the grain. Serve with the reserved tomatillo salsa. If desired, sprinkle with queso fresco (or Monterey Jack).
Tips
Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
If desired, substitute 1 to 2 teaspoons of your favorite Southwest seasoning blend for the chile powder, cumin, garlic powder, ground pepper, and salt in Step 2.
Day 5: No-Cook Black Bean Salad
Ingredients
- ½ cup thinly sliced red onion
- 1 medium ripe avocado, pitted and roughly chopped
- ¼ cup cilantro leaves
- ¼ cup lime juice
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, minced
- ½ teaspoon salt
- 8 cups mixed salad greens
- 2 medium ears corn, kernels removed, or 2 cups frozen corn, thawed and patted dry
- 1 pint grape tomatoes, halved
- 1 (15 ounce) can black beans, rinsed
Directions
Step 1
Place onion in a medium bowl and cover with cold water. Set aside. Combine avocado, cilantro, lime juice, oil, garlic and salt in a mini food processor. Process, scraping down the sides as needed, until smooth and creamy.
Step 2
Just before serving, combine salad greens, corn, tomatoes and beans in a large bowl. Drain the onions and add to the bowl, along with the avocado dressing. Toss to coat.
Day 6: Sweet Potato Carbonara with Spinach & Mushrooms
Ingredients
- 2 pounds sweet potatoes, peeled
- 3 large eggs, beaten
- 1 cup grated Parmesan cheese
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- 1 tablespoon extra-virgin olive oil
- 3 strips center-cut bacon, chopped
- 1 8-ounce package sliced mushrooms
- 2 cloves garlic, minced
- 1 5-ounce package baby spinach
Directions
Step 1
Put a large pot of water on to boil.
Step 2
Using a spiral vegetable slicer or julienne vegetable peeler, cut sweet potatoes lengthwise into long, thin strands. You should have about 12 cups of "noodles."
Step 3
Cook the sweet potatoes in the boiling water, gently stirring once or twice, until just starting to soften but not completely tender, 1 1/2 to 3 minutes. Reserve 1/4 cup of the cooking water, then drain. Return the noodles to the pot, off the heat. Combine eggs, Parmesan, salt, pepper and the reserved water in a bowl; pour over the noodles and gently toss with tongs until evenly coated.
Step 4
Heat oil in a large skillet over medium heat. Add bacon and mushrooms and cook, stirring often, until the liquid has evaporated and the mushrooms are starting to brown, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add spinach and cook, stirring, until wilted, 1 to 2 minutes. Add the vegetables to the noodles and toss to combine. Top with a generous grinding of pepper.
Day 7: Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
Ingredients
Almond Pesto
- 2 cups fresh basil leaves
- 1 cup fresh parsley leaves
- ½ cup grated Parmesan cheese
- ⅓ cup whole raw almonds
- 1 clove garlic
- 1 ½ tablespoons red-wine vinegar
- ¼ teaspoon kosher salt
- ¼ teaspoon ground pepper
- ¼ cup extra-virgin olive oil
- ¼ cup water
- Spaghetti Squash & Vegetables
- 1 3-pound spaghetti squash
- ¼ cup water
- 2 pints grape tomatoes, halved
- 1 tablespoon extra-virgin olive oil
- ¼ teaspoon kosher salt
- ¼ teaspoon ground pepper
- 1 cup canned cannellini beans, rinsed
Directions
Step 1
To prepare pesto: Pulse basil, parsley, Parmesan, almonds, garlic, vinegar and 1/4 teaspoon each salt and pepper in a food processor until coarsely chopped, scraping down the sides. With the motor running, add 1/4 cup oil; process until well combined.
Step 2
Add water to the pesto in the food processor; pulse to combine.
Step 3
To prepare squash & vegetables: Preheat oven to 400 degrees F. Line a rimmed baking sheet with foil.
Step 4
Halve squash lengthwise and scoop out the seeds. Place cut-side down in a microwave-safe dish and add water. Microwave on High until the flesh can be easily scraped with a fork, about 15 minutes.
Step 5
Meanwhile, toss tomatoes with oil, salt and pepper in a large bowl. Transfer to the prepared baking sheet. Roast until soft and wrinkled, 10 to 12 minutes. Remove from the oven. Add beans and stir to combine.
Step 6
Scrape the squash flesh into the bowl and divide among 4 plates. Top each portion with some of the tomato-bean mixture and about 3 tablespoons pesto sauce.
Tips
To make ahead: Refrigerate pesto (Step 1) for up to 5 days.
Tips: Turn leftovers into a pesto-turkey sandwich for lunch: Spread 1 1/2 Tbsp. leftover pesto on 2 slices toasted whole-wheat bread. Top with 3 oz. sliced deli turkey, 2 lettuce leaves and 2 tomato slices.
