7-Day Meal Plan: Light & Easy 500-Calorie Dinners
When schedules get busy, healthy eating is one of the first things to
fall by the wayside. Hit the reset button this week and get back to
eating healthy with help from this 7-day dinner plan. The 500-calorie
dinners in this meal plan will keep you feeling full and satisfied on
fewer calories.
Day 1: Sheet-Pan Chicken Fajitas
7-Day Meal Plan: Light & Easy 500-Calorie Dinners |
Sheet-Pan Chicken Fajitas:
One sheet pan is all you'll need to whip up these zesty veggie-heavy
chicken fajitas. They're quick and easy to make and cleanup is even
faster!
Make It a Meal: Serve the
fajitas with a side salad. Combine 2 cups mixed greens with 2 Tbsp. pico
de gallo, 1/4 cup corn kernels and 2 tsp. each olive oil & lime
juice.
Total: 505 calories
Day 2: Curried Cauliflower Steaks with Red Rice & Tzatziki
7-Day Meal Plan: Light & Easy 500-Calorie Dinners |
Curried Cauliflower Steaks with Red Rice & Tzatziki:
In this healthy vegetarian dinner recipe, the aromatic flavor of red
rice (or brown basmati, if you can't find red rice) works deliciously
with the fragrant curry powder used to season the cauliflower steaks.
Make It a Meal: Top this dish with 1/3 cup chickpeas, to add a little extra protein and give this meal more staying power.
Total: 504 calories
Day 3: Cod with Tomato Cream Sauce
7-Day Meal Plan: Light & Easy 500-Calorie Dinners |
Cod with Tomato Cream Sauce: This silky tomato sauce with a touch of cream makes mild-flavored cod sing with only a few simple ingredients.
Make It a Meal: Serve the cod and tomato sauce over
3/4 cup cooked brown rice, with a side salad. Combine 2 cups mixed
greens with 2 tsp. each olive oil & red-wine vinegar; season with
salt and pepper.
Total: 509 calories
Day 4: Loaded Spinach Salad
7-Day Meal Plan: Light & Easy 500-Calorie Dinners |
Loaded Spinach Salad:
This loaded spinach salad combines fresh spinach, shredded carrot,
sliced beets and hard-boiled egg tossed with a homemade blue cheese
dressing for a healthier take on a traditional chopped salad. This
satisfying spinach salad has 23 grams of protein to help you feel full,
while keeping the calories in check.
Make It a Meal: Serve the
salad with a whole-wheat dinner roll with an olive oil dipping sauce.
Combine 1 Tbsp. olive oil with salt, pepper and dried Italian seasoning.
Total: 484 calories
Day 5: Curried Scallop-Apple Salad
7-Day Meal Plan: Light & Easy 500-Calorie Dinners |
Curried Scallop-Apple Salad:
Curry complements seared scallops, tart apples and sweet dried
cranberries, while toasted almonds add crunch, in this quick dinner
salad.
Make It a Meal: Serve this salad with a whole-wheat pita round, brushed with 1 tsp. olive oil and toasted.
Total: 487 calories
Day 6: Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
7-Day Meal Plan: Light & Easy 500-Calorie Dinners |
Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto:
Looking at a tangle of spaghetti squash tricks your brain into thinking
you're about to eat a serving of eggy noodles, when in fact you get a
nice calorie and carb savings with this healthy recipe.
Make It a Meal: Serve the spaghetti squash with a side salad. Combine 2 cups mixed greens with 2 tsp. each olive oil & red-wine vinegar.
Total: 502 calories
Day 7: Taco Lettuce Wraps
7-Day Meal Plan: Light & Easy 500-Calorie Dinners |
Taco Lettuce Wraps:
Don't limit yourself to lettuce for this taco lettuce wrap recipe—any
fresh green sturdy enough to wrap around 1/2 cup of filling works. Try
it out with kale, chard or even cabbage.
Make It a Meal: Top the
lettuce wraps with 1 Tbsp. each shredded Cheddar cheese. Serve with 1
serving of whole-grain tortilla chips and 1/4 cup salsa.
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