Create satisfying family meals packed with plants courtesy of this healthy meal plan that feeds four people for $30.
Credit: Jennifer Causey

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.

Pungent red onion pairs nicely with sweet roasted beets. Save the beet greens and cook them as you would chard. For the perfect size salmon, ask your fishmonger to cut fillets and trim portions to the specified weights.


  • Fresh cilantro
  • Fresh flat-leaf parsley
  • 1 small and 2 medium golden beets
  • 1 small carrot
  • 2 lemons
  • 2 (5-oz.) pkg. baby kale and spinach mix
  • 1 small red onion
  • Unsalted shelled pistachios
  • Grainy Dijon mustard
  • 2 (32-oz.) containers unsalted chicken stock
  • 1 pkg. whole-wheat spaghetti
  • Quinoa (red or regular)
  • 2 skin-on salmon fillets, one 1½-lb. and one 10-oz.
  • Plain 2% reduced-fat Greek yogurt
  • Large eggs

And for dessert, make mom's rhubarb apple crisp:

Salmon and Quinoa Bowl

Credit: Jennifer Causey

Put this recipe on your last-minute-supper list; everything can be made ahead and assembled just before serving. We use red quinoa, but any color or blend will work fine here. Lunch alert: If you have any leftovers, they’re just as delicious cold.

View the recipe: Salmon and Quinoa Bowl

Broken Pasta with Pistachio and Lemon

Credit: Jennifer Causey

Just like rice in risotto, this pasta gets a nice toasting followed by ladlefuls of warm broth until it cooks up tender and creamy. Topped with jammy-yolked eggs and ribboned with healthy greens, it’s a pasta supper you can be proud of.

Roasted Pistachio-Crusted Salmon and Kale Salad

Credit: Jennifer Causey

This company-worthy supper is a delicious way to work in one of your two recommended weekly servings of heart-healthy omega-3 fatty acids. For even cooking, look for a fillet that’s about the same thickness throughout.