- Meal Plans
- ThePrep
Antioxidants help protect us against the negative effects of our exposure to air pollution, toxins, chemicals and more.
By
Maria Laura Haddad-Garcia
:max_bytes(150000):strip_icc()/maria-laura-haddad-garcia-1e44014a0bf44818965533037aaa866d.jpg "Antioxidant-Rich Dinners in 30 Minutes or Less (Weekly Plan & Shopping List!) (1)")
Maria Laura Haddad-Garcia
Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.
EatingWell's Editorial Guidelines
Published on March 22, 2024
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
:max_bytes(150000):strip_icc()/emily-lachtrupp-headshot-1x1-1-d7229736b15f4211886d3ba3bc70dc5f.jpg "Antioxidant-Rich Dinners in 30 Minutes or Less (Weekly Plan & Shopping List!) (2)")
Reviewed by DietitianEmily Lachtrupp, M.S., RD
Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.
EatingWell's Editorial Guidelines
Trending Videos
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!
Trees are starting to fill out with leaves here in Austin, and I'm very excited about the warmer, sunnier weather. All of the spring vibes have me craving colorful fruits and vegetables. This week's dinners are ready in 30 minutes or less, plus they’re packed with antioxidant-rich ingredients to support your overall health. Antioxidants are powerful compounds that counteract the negative effects of oxidative stress caused by our exposure to air pollution, toxins, chemicals and more. Luckily, a wide variety of foods, like vegetables, fruits and fatty fish, are excellent sources.
Your Weekly Plan
Sunday:
Monday: Sheet-Pan Caprese Pizza
Tuesday: Shrimp Cauliflower Fried Rice
Wednesday:
Thursday: Sheet-Pan Teriyaki Salmon with Green Beans
Friday:
Get the Shopping List
01of 06
Sunday: Chicken & Broccoli Stir-Fry
:max_bytes(150000):strip_icc()/chicken-and-broccoli-stir-fry-1x1-182-4f5f3c9960764479add57d8ee29fbd45.jpg "Antioxidant-Rich Dinners in 30 Minutes or Less (Weekly Plan & Shopping List!) (3)")
You can’t go wrong with a stir-fry when looking for a quick and healthy dinner. And this one is on the table in just 25 minutes. The toasted sesame oil and hoisin sauce add lots of flavor, while freshly grated ginger brightens it. This recipe gets its antioxidant benefits from broccoli, a cruciferous veggie. To make this a complete meal, I’ll serve this dish over brown rice noodles.
Get the Recipe
02of 06
Monday: Sheet-Pan Caprese Pizza
:max_bytes(150000):strip_icc()/6974157-a02e017c536c4e5d8d9a54671571bfff.jpg "Antioxidant-Rich Dinners in 30 Minutes or Less (Weekly Plan & Shopping List!) (4)")
This dish combines two of my favorite dishes—caprese salad and pizza—and it’s so easy to make. The heirloom tomatoes not only add bright, beautiful colors but are packed with antioxidants, specifically lycopene. Pairing tomatoes with food containing fat, such as cheese, enhances your absorption of this antioxidant.
Get the Recipe
03of 06
Tuesday: Shrimp Cauliflower Fried Rice
:max_bytes(150000):strip_icc()/7213165-f30c49610da5406d901240e867075e21.jpg "Antioxidant-Rich Dinners in 30 Minutes or Less (Weekly Plan & Shopping List!) (5)")
Unlike traditional fried rice, this recipe uses riced cauliflower, which is an easy way to get in more veggies. Plus, cauliflower is a great source of vitamin C, a potent antioxidant that helps support your immune system. Toasted whole-wheat sourdough bread drizzled with olive oil makes a perfect side.
Get the Recipe
04of 06
Wednesday: Feta, Kale & Pear Salad
:max_bytes(150000):strip_icc()/7499745-6a3a92e9651340c3aeb09ce29769edf3.jpg "Antioxidant-Rich Dinners in 30 Minutes or Less (Weekly Plan & Shopping List!) (6)")
Warmer weather calls for colorful and fresh salads, and this one delivers just that. This recipe features kale as the base, another antioxidant-rich veggie. If you find kale bitter, you might prefer it massaged like in this recipe—it not only softens the texture but also mellows its flavor. Plenty of toasted pepitas, sesame seeds and sunflower seeds add a delicious crunch. I’ll serve it with shredded rotisserie chicken on top for a satisfying protein boost.
Get the Recipe
05of 06
Thursday: Sheet-Pan Teriyaki Salmon with Green Beans
:max_bytes(150000):strip_icc()/teriykai-salmon-green-beans-fried-rice-Beauty-004-13ab4f6560ca46eb941378315aacb92e.jpg "Antioxidant-Rich Dinners in 30 Minutes or Less (Weekly Plan & Shopping List!) (7)")
This dinner is part of our Impossible Easy One-Pot Meals feature, which launched last week, and I can’t wait to try it. Salmon is packed with omega-3 fatty acids, which have anti-inflammatory and antioxidant properties, helping reduce inflammation and the risk of chronic diseases. To make this dinner in just 25 minutes, this recipe calls for microwaveable precooked brown rice.
Get the Recipe
06of 06
Friday: Mushroom Ragout with Herbed Ricotta & Pappardelle
:max_bytes(150000):strip_icc()/mushroom-ragout-with-herbed-ricotta-and-pappardelle-6087e9761a8541f7a5af6755e55821bd.jpg "Antioxidant-Rich Dinners in 30 Minutes or Less (Weekly Plan & Shopping List!) (8)")
We are having friends over for dinner on Friday, so I want to make something a little fancier yet still simple enough to make after work. And this recipe is the way to go—it’s easy, delicious and looks beautiful. Packed with fresh herbs, mushrooms and tomatoes, this dinner delivers a variety of antioxidants. Plus, I love how the ricotta cheese adds creaminess.
Get the Recipe
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.
Was this page helpful?
Thanks for your feedback!
Tell us why!
