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In this 7-day meal plan, healthy 500-calorie dinners make their way to the table in 30 minutes or less. The key to these quick dinners is the combination of fast recipes and simple sides, and relying onhealthy convenience items, like precooked grains and canned chickpeas, to cut down even more on cook time. Ringing in right around 500 calories, these balanced meals are a healthy choice for anyone looking for healthy dinner options, and can be especially helpful for those trying tolose weightsince they have the calorie totals already tallied up.
Don’t Miss:30 Days of Easy 500-Calorie Dinners
Day 1: Salmon & Asparagus with Lemon-Garlic Butter Sauce
Ready in:25 minutes
Salmon & Asparagus with Lemon-Garlic Butter Sauce: In three easy steps and a quick 25 minutes, you can get this delicious sheet-pan salmon and asparagus dinner on the table. The simple butter and lemon sauce that tops the asparagus and salmon is key. Serve with 1 cup of cooked quinoa seasoned with salt, pepper and fresh parsley.
Total:491 calories
Day 2: Vegan Coconut Chickpea Curry
Ready in:20 minutes
Vegan Coconut Chickpea Curry: Thanks to a healthier store-bought curry sauce, precooked brown rice and canned chickpeas, this delicious dinner can be on the table in 20 minutes, from start to finish. To speed things up even more, buy prechopped veggies from the salad bar at the grocery store. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.
Total:471 calories
Day 3: Garlic Shrimp with Cilantro Spaghetti Squash
Total:474 calories
Day 4: Chicken & Sun-Dried Tomato Orzo
Ready in:30 minutes
Chicken & Sun-Dried Tomato Orzo: A quick blender sauce of sun-dried tomatoes, Romano cheese and marjoram coats juicy chicken, artichokes and orzo in this rustic Italian-inspired dish. Serve withSimple Sautéed Spinachto round out the meal.
Total:521 calories
Day 5: Stetson Chopped Salad
Stetson Chopped Salad: In this hearty chopped salad recipe, colorful vegetables and a variety of textures from whole grains, seeds and a creamy homemade dressing combine to create a healthy and satisfying dinner salad. Serve with a 1-inch piece of warm baguette on the side.
Total:495 calories
Day 6: Lemon-Caper Black Cod with Broccoli & Potatoes
Lemon-Caper Black Cod with Broccoli & Potatoes: In this healthy 30-minute fish recipe, a lemony mustard sauce, capers and Parmesan cheese top flaky cod and sheet-pan roasted vegetables. As the veggies roast in the oven, you can cook the fish and whip up the finishing sauce so that everything is ready at the same time.
Total:483 calories
Day 7: Spicy Chicken and Snow Pea Skillet
Spicy Chicken & Snow Pea Skillet: Cooking everything in one skillet means this easy dinner will come together quickly and cleanup will be just as fast. Here we combine chicken, veggies and chickpeas with harissa (a North African hot chile paste) to create a fresh and delicious dinner ready in just 25 minutes. Serve over 3/4 cup precooked brown rice.
Total:509 calories
WATCH:How to Make Garlic Shrimp Scampi with Spaghetti Squash
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