Quick Heart-Healthy Dinners the Whole Family Will Love (& Shopping List!)

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On April 19, 2025

It can be hard to please the whole family at dinnertime, especially when everyone has different health goals. For example, I try to eat more protein to support all the strength training I do, while my husband prefers more carbs to support all the running he does. But no matter what other goals we have, meals that can improve our heart health are a common goal. These recipes are all low in saturated fat and sodium to help reduce the risk of heart disease. Let’s dig in.

Your Weekly Plan

Sunday: Spinach & Strawberry Salad with Poppy Seed Dressing
Monday: Skillet Salmon with Orzo & Green Pea Pesto
Tuesday: Teriyaki Chicken Skillet Casserole with Broccoli
Wednesday: Spaghetti with Creamy Lemon-Spinach Sauce
Thursday: Skillet Shrimp with Rice & Peas
Friday: Skillet Steak with Mushroom Sauce

Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping 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 adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!

Sunday: Spinach & Strawberry Salad with Poppy Seed Dressing

If you have Easter brunch plans, this salad is a great addition. You can make it ahead and keep the dressing separate until you’re ready to serve it (this also means it will travel well if you’re not the one hosting). And if you don’t have brunch plans, just pick up a rotisserie chicken and serve it alongside this salad for an easy dinner. The antioxidants in the strawberries may help reduce the risk of heart disease.

Monday: Skillet Salmon with Orzo & Green Pea Pesto

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco

The green pea pesto here makes this dish perfect for spring and adds lots of flavor to the salmon and whole-wheat orzo. Salmon is packed with omega-3 fatty acids, which help decrease inflammation and lower blood pressure. And whole-wheat pasta is a good source of fiber, which is great for your heart.

Tuesday: Teriyaki Chicken Skillet Casserole with Broccoli

Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco

This one-pan meal comes together quickly using cooked chicken and cooked brown rice. Sesame oil and teriyaki sauce provide a base of flavor to the dish, while the plentiful tender-crisp, fresh vegetables can lower your risk of heart disease. Serve our Easy Fruit Salad for something sweet after dinner.

Wednesday: Spaghetti with Creamy Lemon-Spinach Sauce

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

This vibrant pasta dish gets its verdant color from a sauce made with baby spinach and basil. Lemon juice and garlic add flavor, while some Parmesan and heart-healthy walnuts sprinkled on top add flavor and texture.

Thursday: Skillet Shrimp with Rice & Peas

Jennifer Causey

For this easy dinner, you’ll start by blooming turmeric in oil to bring out its flavor and then add bell peppers, peas and garlic to the pan. Then simply stir in some precooked brown rice, add stock and let it warm through before laying the shrimp on top and giving them a few minutes to cook. Shrimp are full of essential nutrients, like selenium, which helps support heart health. Serve some mixed greens alongside the shrimp and rice.

Friday: Skillet Steak with Mushroom Sauce

While you’ll want to eat it in moderation rather than every day, steak is a great source of vitamin B12, a nutrient essential for heart health. Here the steak is seared in a skillet with broccolini, then peas are added and the pan is transferred to the oven to finish cooking the steak. When it’s done, you make a quick mushroom sauce using the drippings in the pan. Serve it with a whole-wheat baguette.

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.