7-Day Meal Plan: Light & Easy 500-Calorie Dinners

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

Hit the reset button this week and get back to eating healthy with help from this 7-day dinner plan.

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

 

Sheet-Pan Chicken Fajitas

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

 

Curried Cauliflower Steaks with Red Rice and Tzatziki

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

 

Cod with Tomato Cream Sauce

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

 

Loaded Spinach Salad

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

 

Curried Scallop-Apple Salad

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

 

Creamy Chicken Noodle Soup

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

 

Taco Lettuce Wraps

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.

Total: 510 calories

 

Looking for more? Round out your day with recipe ideas for breakfast, lunch and snacks.
350-Calorie Breakfast Recipes
100-Calorie Snack Recipes
350-Calorie Lunch Recipes

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1,200-Calorie Weight-Loss Meal Plan

Watch: Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto