7-Day Meal Plan: Low-Cal Summer Favorites

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

These classic dinners are the ones you'll look back on during the colder winter months and remember with fond memories. In this week's meal plan, you'll enjoy summertime favorites like the Farmers' Market Sliders with grilled veggies, the Fried Chicken Salad with Buttermilk Dressing topped with fresh summer corn and tomatoes, and the crowd-pleasing Low-Country Boil. All ready in under 45 minutes, and with 550 calories or less, these low-cal dinners are fast, fresh and satisfying.

Watch: Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing

 

Day 1: Low-Country Boil

(468 calories)

Low-Country Boil

Low-Country Boil: One pot is all you need for this easy Low-Country boil. We added green beans to the classic combination of potatoes, corn, shrimp and sausage to boost the veggie servings for a healthier crowd-pleasing meal. Dump the whole potful out on newspaper and serve with the Basic Green Salad with Vinaigrette to round out the meal.

 

Day 2: Two-Cheese Fusilli with Marinated Tomatoes

(559 calories)

Two-Cheese Fusilli with Marinated Tomatoes

Two-Cheese Fusilli with Marinated Tomatoes: In this healthy vegetarian pasta recipe, using the tastiest possible ingredients is key. That's why we opt for the richer flavor of whole-milk ricotta over part-skim. Pair with a big green salad and a bottle of chilled rosé for a summer meal on the deck. Serve with the String Beans & Summer Squash to round out the meal.

 

Day 3: Crispy Cod Sandwich

(524 calories)

Crispy Cod Sandwich

Crispy Cod Sandwich: Skip frying but keep all the crunch with this healthy baked fish sandwich recipe. The wire rack ensures both sides of the baked cod get crispy. Serve with Oven Fries.

 

Day 4: Fried Chicken Salad with Buttermilk Dressing

(536 calories)

Fried Chicken Salad with Buttermilk Dressing

Fried Chicken Salad with Buttermilk Dressing: A blend of whole-wheat panko and fine cornmeal gives this healthy chicken recipe the perfect amount of crunch even though it's not deep fried. Making an easy homemade buttermilk ranch dressing recipe means you can skip bottled, which may have additives and stabilizers. Fresh summer corn, tomatoes and greens make this salad a summertime favorite.

 

Day 5: Farmers' Market Sliders

(334 calories)

Farmers' Market Sliders

Farmers' Market Sliders: Grill up your veggie haul from the farmers' market and pile them on as toppings in this healthy burger recipe. In this recipe, we use zucchini, squash and onion, but bell peppers or other vegetables work well too.

 

Day 6: Plank-Grilled Miso Salmon

(461 calories)

Plank-Grilled Miso Salmon

Plank-Grilled Miso Salmon: Besides adding smoky flavor, cooking salmon on a plank eliminates the triple pitfalls of grilling fish—drying out, sticking to the grate or breaking when you attempt to turn it. For this healthy grilled salmon recipe, the sweet-salty flavor of the miso-maple glaze counterpoints the buttery richness of the fish. Serve with the Vinegary Coleslaw.

 

Day 7: Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing

(360 calories)

Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing

Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing: Asparagus and bacon are wrapped around spiced chicken tenders in this quick and healthy chicken dinner. Serve with a green salad tossed with a balsamic vinaigrette (or make extra cucumber-ranch dressing and use it for your salad, too) and a slice of toasted baguette.

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