Our easy three-night menu will help you get back into a healthy post-holiday groove. Roast red bell peppers until charred and tender for a Tex-Mex quinoa bowl, and bulk up Thai-style chicken curry with sweet potatoes. Cilantro adds fresh herbal character to sauces and salads.

By Adam Dolge
January 26, 2018
Photo: Scott Rounds

Forget complicated recipes and mile-long shopping lists. We’re streamlining meal prep and cutting your grocery bill with healthy dinners designed with fresh produce and easy-to-find ingredients you can share across recipes each week. Shop this list to feed four for three nights, all for about $30. Read the recipes first to be sure you have the staples on hand.


  • 5 limes
  • 2 English cucumbers
  • 3 red bell peppers
  • 1 avocado
  • 1 bunch cilantro
  • 2 (5-oz.) pkg. baby kale
  • 1 yellow onion
  • 2 lb. sweet potatoes
  • Unsalted roasted almonds
  • Quinoa
  • 1 (13.5-oz.) can light coconut milk
  • Thai red curry paste
  • Unsalted almond butter
  • Cotija cheese
  • 13/4 lb. skinless, boneless chicken breasts

Dinner 1: Almond-Coconut Chicken Satay

Scott Rounds

Don’t worry about the extra coconut milk in the can; you’ll use it up in the next recipe. Wooden skewers can burn on a grill pan, so soak them for 10 to 20 minutes first. You can also use metal skewers (handle with an oven mitt or potholder).

View Recipe: Almond-Coconut Chicken Satay

Our Slow Cooker Thai Beef Curry delivers bold flavor and requires just 30 minutes of prep time:

Dinner 2: Thai Chicken and Vegetable Curry

Scott Rounds

Sweet potato, red bell pepper, and baby kale make this quick curry hearty and colorful. These vegetables make the meat almost secondary; just 12 ounces go far here. If you can’t find baby kale, use spinach or lacinato kale cut into 1-inch pieces.

View Recipe: Thai Chicken and Vegetable Curry

New Year. New Food. Healthy eating starts here, with the Cooking Light Diet.

Dinner 3: Zesty Kale and Sweet Potato Bowl

Scott Rounds

This loaded veggie bowl gets a touch of smoke from the spiced sweet potatoes. Chili powder and lime also give toasted almonds an addictive crust; make extra and enjoy as a snack. If you can’t find Cotija cheese, substitute feta.

View Recipe: Zesty Kale and Sweet Potato Bowl