- This week’s dinners feature recipes that come together in 25 minutes or less.
- Dishes packed with vegetables, legumes, healthy fats and lean proteins help support a healthy heart.
- From stir-fry to pasta, recipes on this list can help you meet your nutrition goals and save time in the kitchen.
February is American Heart Month, which makes it a great time to check in on habits that support a healthy heart. Even though I don’t struggle with a heart condition, I’m aware that heart disease is the leading cause of death in the U.S.—so I want to be proactive in supporting my cardiovascular health. For me, that means moving my body every day in ways that I enjoy, like walking, swimming, skiing or lifting weights. It also means including meals full of fiber and unsaturated fats, while being mindful about sodium and saturated fat. I often turn to plant-based proteins like tofu and beans, and include foods rich in heart-healthy fats such as salmon and avocado. These recipes make it easy to stick with heart-healthy goals since each one is ready in 25 minutes or less. Let’s get cooking!
Your Weekly Plan
Sunday: Beef Stir-Fry with Baby Bok Choy & Ginger
Monday: Everything Bagel–Seasoned Chicken Tenders
Tuesday: Zucchini-Chickpea Veggie Burgers
Wednesday: Rotisserie Chicken Tacos
Thursday: Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
Friday: Easy Pea & Spinach Carbonara
Sunday: Beef Stir-Fry with Baby Bok Choy & Ginger
Blaine Moats
This stir-fry is a fast and flavorful dinner that will help me close out the weekend. The lean flank steak offers ample protein to support healthy bones and muscles—which is especially important as we age. The tender-crisp bok choy and savory ginger-garlic sauce make it even more delicious and satisfying. I’ll round out the meal with a side of brown rice.
Monday: Everything Bagel–Seasoned Chicken Tenders
Who doesn’t love everything bagel seasoning? It provides so many different flavors and textures, and this recipe proves it’s versatile enough for dinner. The seasoning is mixed with breadcrumbs to coat the chicken and give it incredible taste and crunch, while keeping it lower in added fat and sodium than frozen breaded chicken tenders. It’s served over greens, and I’ll serve whole-wheat naan alongside to add carbs for more sustained energy.
Tuesday: Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
Ali Redmond
These aren’t your average veggie burgers. Grated zucchini keeps the patties moist, while chickpeas provide plant-based protein and satisfying texture. The creamy tahini-ranch sauce adds a tangy, herby finish that takes them to the next level. I’ll pair these with Air-Fryer Sweet Potato Fries to complete the meal.
Wednesday: Rotisserie Chicken Tacos
These tacos are the perfect solution for busy weeknights: they’re ready in just 20 minutes and leave me with leftovers to enjoy for lunch the next day. Using store-bought rotisserie chicken cuts down on prep without sacrificing nutrition or flavor. Plus, a quick cumin-spiced fresh tomato salsa and lettuce add crunch and brightness. For a boost of heart-healthy fat, I’ll top them with sliced avocado.
Thursday: Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
I love any dinner that lets my oven do the work for me, and this sheet-pan salmon recipe fits the bill. And beyond being easy and delicious, this dish is nutritious too. Salmon provides a type of fat called omega-3 fatty acids that helps reduce inflammation and has been linked to lower cardiovascular disease risk. The zesty chili-lime marinade adds a bold, refreshing taste that brings the whole dish together.
Friday: Easy Pea & Spinach Carbonara
A quick-cooking, one-pot pasta is exactly what I’m in the mood for on a Friday night after a busy week. This veggie-packed version of carbonara adds freshness and nutrition to the classic dish. Sweet peas and spinach make the dish vibrant and add fiber, vitamins and minerals. It’s proof that, with a few strategic tweaks, you can enjoy your favorite foods no matter your health goals.
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.
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