Healthy Weekly Dinner Meal Plan: 5 Perfectly Portioned Recipes

Healthy Weekly Dinner Meal Plan: 5 Perfectly Portioned Recipes

Pictured Recipe: Creamy Chicken Potpie

Take the guesswork out of portion control with these 5 easy, healthy dinner recipes.

It’s probably safe to say that we’ve all gotten the message that portion control is a path to weight control. According to research in the last few years, people who ate two portion-controlled meals a day lost about five pounds more than people who ate the same number of calories but had to figure out their own portion sizes. Well, sure—I’d find it a lot easier to eat exactly the right amount of every dish at every meal if only I knew what "just the right amount" was. That’s when I turn to these "smart dinners" for help: with well-defined single-serve portions built right in, they take the guesswork out of the equation so I can feel in control.

—Wendy Ruopp, Managing Editor

Download a mini cookbook with all the recipes for this healthy weekly dinner meal plan plus a printable shopping list!


Watch: Learn how to stir-fry chicken

Monday: Individual Brussels Sprout & Potato Frittatas

Brussels sprouts and preshredded potatoes make these oversized muffin-shaped frittatas hearty. They’re as good served warm for dinner as they are at room temperature for lunch. Pair with a mixed green salad with cherry tomatoes and buttermilk dressing.
Portion control: 1 ramekin of frittata = 1 serving.


Tuesday: Moroccan-Style Stuffed Peppers

Aromatic savory-and-sweet stuffed peppers are a satisfying supper, thanks to lean beef, brown rice and bell pepper in each bite. Serve with rainbow chard sautéed with olive oil, garlic and parsley.
Portion control: 1 pepper = 1 serving.


Wednesday: Cheddar-Stuffed Mini Meatloaves with Chipotle Glaze

Individual meatloaves not only take the guesswork out of portion size, they cook quicker than a large loaf. Look for ground chipotle in the spice section of the market—it gives the glaze a hit of smoke and spice. Serve with roasted broccoli and brown rice tossed with cilantro.
Portion control: 1 mini meatloaf = 1 serving.


Thursday: Creamy Chicken Potpie

Pictured Recipe: Creamy Chicken Potpie

Thursday: Creamy Chicken Potpie

An irresistible crisp (but easy) phyllo crust tops these homey individual chicken potpies. Make a double batch and freeze extras to have on hand anytime. Serve with a butterhead lettuce salad with red onion and white-wine vinaigrette.
Portion control: 1 potpie = 1 serving.


Friday: Halibut Packets with Mushrooms & Polenta

Garlicky mushrooms spiked with bacon make a lovely garnish for halibut and polenta. We can’t decide what we like best about this dish: the flavors, healthfulness, ease or the fact that there is so little cleanup! Serve with steamed green beans tossed with olive oil, whole-grain mustard and a squeeze of lemon.
Portion control: 1 packet = 1 serving.

Related Links: