500-Calorie Dinners Meal Plan: Week 1

A week of healthy 500-calorie dinners planned for you.

When it comes to losing weight and eating healthy, a meal plan can be your secret weapon for success because it helps you stick to your diet and calorie goals. This weeknight dinner meal plan of 500-calorie dinners helps you plan your complete meal, including your main-course dinner recipe, side dishes, desserts and drinks—all for 500 calories!

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Watch us make a 500-calorie meal


Monday: Toasted Quinoa Salad with Scallops & Snow Peas Menu

This scallop-studded quinoa salad gets an exciting texture from crunchy snow peas, red bell pepper and scallions.

Toasted Quinoa with Scallops & Snow Peas
326 calories
Japanese Cucumber Salad
46 calories
• White wine (5-ounce glass)
116 calories

TOTAL: 488 calories


Tuesday: Mozzarella-Stuffed Turkey Burgers Menu

Craving a sausage pizza but not the calories? Try these tasty turkey burgers, served on a piece of toasted focaccia and dressed with marinara sauce.

Mozzarella-Stuffed Turkey Burgers
300 calories
Zesty Dill Potato Salad
123 calories
• Steamed broccoli tossed with lemon pepper (1 cup)
44 calories

TOTAL: 467 calories


Wednesday: Pork Chops with Orange & Fennel Salad Menu

To keep calories down (and satisfying protein up) select the leanest chops you can find, preferably from the loin. To serve with these fennel-crusted and citrusy pork chops, cook up some quinoa and stir in chopped fresh tarragon.

Pork Chops with Orange & Fennel Salad
257 calories
• Quinoa with chopped fresh tarragon (½ cup)
111 calories
Banana Pudding Pops
82 calories

TOTAL: 450 calories


Thursday: Japanese Chicken-Scallion Rice Bowl Menu

Here’s the quintessence of Japanese home cooking: an aromatic, protein-rich broth served over rice. While it’s traditional to use white rice, upgrading to brown gives the dish an extra punch of slow-digesting, satisfying fiber.

Japanese Chicken-Scallion Rice Bowl
258 calories
Spinach Salad with Japanese Ginger Dressing
135 calories
• Nonfat vanilla frozen yogurt (½ cup)
95 calories

TOTAL: 488 calories


Baja Butternut Squash Soup

Pictured Recipe: Baja Butternut Squash Soup

Friday: Southwestern Tofu Scramble Menu

Tonight’s menu starts with a serving of classy Baja Butternut Squash Soup. The main course is Southwestern Tofu Scramble, accompanied by a couple warmed-up corn tortillas.

Baja Butternut Squash Soup
60 calories
Southwestern Tofu Scramble
202 calories
• Warm corn tortillas (two 6-inch)
140 calories
Chilled Snap Peas with Creamy Tarragon Dressing
61 calories

TOTAL: 463 calories