Healthy Living Meal Plan 1/4-1/8

January 1, 2021
| Created by Hannah Langley, MS, RDN, CD

Harmons team of registered dietitian nutritionists has curated recipes and meal ideas to delight your taste buds and support healthy living. Check back every week through February 22, 2021, for a new plan with fresh dinner inspiration.

Meatless Monday 1/4: Coconut Lentil Stew with a side of rice  

This is a Thai-inspired stew that takes advantage of quick-cooking lentils simmered with coconut milk, garlic, and ginger. Served with a side of rice, it’s the perfect warming bowl of comfort to start the week. 

Tuesday 1/5: Stir-Fried Sesame Eggplant with White Fish

Bring some excitement to Tuesday with this flavorful stir fry. Seasoned eggplant and seared white fish will make you think you’re in a high-end restaurant. 

Wednesday 1/6: Sheet Pan Chicken with Potatoes, Fennel, and Mustard-Beer Sauce 

With a little bit of effort and one sheet pan, this dinner will wow your tastebuds. The best part: minimal clean up! 

Thursday 1/7: Pasta e Ceci (Roman Pasta With Chickpeas) 

This is a favorite fast yet insanely delicious one-pot dinner. In just 30 minutes you’ll have a satisfying bowl of pasta complete with plant protein, veggies, and bacon. 

Friday 1/8: Harmons Grilled Salmon, Asparagus, and Brown Rice Dinner Deal from our Kitchen.  

Friday calls for celebration! Give yourself a break from cooking and pick up today’s dinner special. Our grilled salmon is served with sides of asparagus and brown rice. Feed two for $17 or four for $29. 

Have special dietary needs? Our team of dietitians can share recipes for gluten free, vegan, or other preferences. Send us an email

Check out the other dietitians meal plans in this series.

Week One Meal Plan

Week Two Meal Plan

Week Three Meal Plan

Week Four Meal Plan

Week Five Meal Plan