There are a lot of things that we want to manifest in the new year…new goals, new routines and new adventures. But there are also things we’re saying goodbye to, and dinner decision fatigue is at the top of that list.
If you’re someone who gets tired of deciding what to cook or how to make sure you’re getting a healthy balance of different nutrients and food groups, you’ve come to the right place. As the hustle and bustle of regular life resumes after the holidays, it can be nice to know that you’ve got a healthy recipe on deck without having to painstakingly decide what it may be. Here is some inspiration from heritage diets — what we suggest making this upcoming week to start your year off on the right note:
- Sunday: For a special Sunday meal, serve Senegalese-inspired Chicken Yassa over Millet with Zucchini and Chickpeas.
- Monday: Sardine Patties with Dill Yogurt Sauce and Spinach is a lightning-fast pantry recipe to ease into the week.
- Tuesday: Adrak Masoor Dal tastes delicious over long grain brown rice or scooped up with whole wheat naan. It also reheats beautifully for lunches later in the week.
Wednesday: Stir Fried Whole Grain Noodles with Mushrooms, Kale and Crumbled Tempeh can be made in 30 minutes and is adaptable to whatever vegetables you have on hand. - Thursday: Orecchiette with Chickpeas and Greens is a simple pasta meal in which the greens and pasta are cooked together in the same pot. Feel free to make it easier by using whichever whole grain pasta shape you have on hand.
- Friday: Salsa Macha Shrimp Tacos come together in just 30 minutes and are a fun way to end the week.
- Saturday: Take-out night! Order in from your favorite heritage-inspired restaurant to celebrate a successful week in the kitchen!
Looking for even more guidance and inspiration? No matter what your personal goals are this year, we’ve got the perfect recipe collections to get you started:
If You Want to Follow a Mediterranean Diet
Eating a Mediterranean Diet is linked with a significantly lower risk of heart disease and atherosclerosis, a significantly lower risk of dementia and cognitive disorders, and numerous other health benefits. With a few small swaps, it’s easy to “Mediterraneanize” your meals as a way to boost flavor and nutrition. Browse our extensive recipe collection, or let Oldways do a month of meal planning for you with Make Every Day Mediterranean: An Oldways 4-Week Menu Plan Book.
“We lost weight, up to seven pounds for me, we saved money mainly because we weren’t spending so much on meat and ice cream and junk food, and we learned genuinely tasty and healthy new recipes,” shared Bob Rowley after he and his wife followed the meal plans from Make Every Day Mediterranean for one month.
If You Want to Reduce Your Environmental Footprint
Studies repeatedly demonstrate that plant-based or meatless diets have a gentler environmental footprint and generate fewer greenhouse gas emissions than diets with more animal foods. Start small with one meatless lunch or dinner per week, then add another. Small steps can make a big impact. Oldways’ 4-Week Vegetarian and Vegan Diet Menu Plan Book has 58 delicious recipes to help you get started.
If You’re Tired of Leftovers and Want to Reduce Food Waste
Sometimes it’s hard to decide what to make for dinner, because part of you wants to try something new and get out of a rut, but part of you is worried about whipping up a big batch of something that you may or may not like. With simple, single-serving recipes, Heritage Cooking for One: An Oldways 4-Week Menu Plan allows you to dip in and out of delicious foods and flavors without committing to eating the same thing day in and day out.
If You Want to Experiment with Ancient Grains and Global Flavors
If you’ve mastered steel-cut oatmeal and brown rice—and are wondering how to go beyond the basics and explore whole grains more widely—we can point you in the right direction. In Whole Grains Around the World: An Oldways 4-Week Menu Plan, each of the four weeks is inspired by a different heritage diet: Mediterranean, African, Latin American and Asian. Explore the potential of grains like amaranth and freekeh, and delight in the wide range of recipes for any time of day.
If You Really Like to Plan Ahead
If you’re constantly looking for new recipe ideas or want to take a deeper dive into healthy cooking practices, you’ve come to the right place. The Oldways Heritage Meal Plan package includes 8 months (32 weeks!) of meal plans. Each weekly meal plan includes three entrée recipes and one bonus dish. The collection also includes weekly grocery lists, educational resources and creative prompts.
Save your mental energy by bookmarking a couple of Oldways recipes to make this week. With our menu plan books and resources taking care of the planning, “What’s for dinner?” is a question that will inspire anticipation, rather than indecision and dread. We’re getting hungry just thinking about it!
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