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7-Day Meal Plan: Fast Dinners for 400 Calories or Less

For those weeks when you just can't, this 7-day meal plan is a no-brainer. The seriously delicious dinners in this plan come together quickly in a half hour and clock in under 400 calories—making it easy to eat well and keep your calories in check. Enjoy a healthy take on dishes like creamy fettuccine alfredo, crispy chicken schnitzel and spicy shrimp stir-fry. These satisfying meals will get you through the week with ease.

7-Day Meal Plan for an Easy Week

Forget those last-minute trips to the grocery store after work—with this week's dinners already planned out, you can start the week with a big shop and get everything you need to make seven healthy and undoubtedly delicious meals. Not only will this meal plan help you save precious time in the evenings, it will keep your grocery bill in check by re-using ingredients in creative ways.

No-Sugar-Added 1-Day Meal Plan

Sugar lurks in more places than you think—in pre-made salad dressings, sauces, cereals, crackers, and flavored yogurts, to name a few. So it's not surprising that on average, most Americans eat almost twice as much added sugar as they should. Natural sugars, found in fruits and dairy, don't count towards that total. It's hard to overeat them and they come with a bevy of other nutrition benefits.

The Best 30-Day Vegetarian Diet Plan

The Best 30-Day Vegetarian Diet Plan (Slide 1)

(Slide 1 of 30)   Start at the beginning | View recipes as list

This vegetarian Sloppy Joe recipe uses pinto beans and a heap of veggies tossed in a sweet, tangy sauce for the filling of a tad messy kid-friendly sandwich you can make in your slow cooker.

Recipe: Vegetarian Pinto Bean Sloppy Joes

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Vegetarian Pinto Bean Sloppy Joes

Vegetarian Pinto Bean Slopp…

This vegetarian Sloppy Joe recipe uses pinto beans and a heap of veggies tossed in a sweet, tangy sa…View slide
Butternut Squash & Black Bean Tostadas

Butternut Squash & Black Be…

The butternut squash-and-black bean base in these healthy vegetarian tostadas has a mild, sweet-spic…View slide
Peanut-Tofu Cabbage Wraps

Peanut-Tofu Cabbage Wraps

Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy, gluten-free lettuce wrap …View slide
Vegetarian Taco Salad

Vegetarian Taco Salad

Nobody will miss the meat in this colorful, zesty vegetarian taco salad. The rice and bean mixture c…View slide
Gruyère, Asparagus & Pea Baked Pasta

Gruyère, Asparagus & Pea B…

This healthy casserole recipe contains tons of veggies alongside whole-wheat pasta for a satisfying …View slide
Quinoa-Stuffed Delicata Squash

Quinoa-Stuffed Delicata Squash

With its pretty striped skin and uniform shape, delicata squash is a beautiful vessel for serving up…View slide
Black Bean Quesadillas

Black Bean Quesadillas

In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans…View slide
Baked Eggs, Tomatoes & Chiles (Shakshuka)

Baked Eggs, Tomatoes & Chil…

This popular Israeli breakfast or brunch skillet recipe features eggs cooked on a bed of roasted tom…View slide
Falafel Salad with Lemon-Tahini Dressing

Falafel Salad with Lemon-Ta…

Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just…View slide
Spaghetti Squash Lasagna with Broccolini

Spaghetti Squash Lasagna wi…

In this low-carb spaghetti squash lasagna recipe, garlicky broccolini, spaghetti squash and cheese a…View slide
Vegetarian Tikka Masala

Vegetarian Tikka Masala

In this vegetarian tikka masala recipe, we combine crisp tofu pieces and vegetables in a spiced toma…View slide
Wild Rice & Mushroom Soup

Wild Rice & Mushroom Soup

Inspired by creamy turkey and wild rice soup recipes, this vegetarian mushroom soup recipe is a whol…View slide
Dan Dan Noodles with Seitan, Shiitake Mushrooms & Napa Cabbage

Dan Dan Noodles with Seitan…

Sichuan peppercorns add a touch of floral heat to this mushroom-and-cabbage-loaded riff on dan dan n…View slide
Kale & White Bean Potpie with Chive Biscuits

Kale & White Bean Potpie wi…

In this vegetarian white bean potpie recipe, kale and hearty white beans are topped with easy, homem…View slide
Mozzarella, Basil & Zucchini Frittata

Mozzarella, Basil & Zucchin…

This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakf…View slide
Spanakopita Loaded Potatoes

Spanakopita Loaded Potatoes

In this healthy take on twice-baked potatoes, spinach, feta, garlic and oregano are stuffed into the…View slide
Millet-Stuffed Peppers with Ginger & Tofu

Millet-Stuffed Peppers with…

The filling in this stuffed pepper recipe uses millet, which is naturally gluten-free and has a nutt…View slide
Indian Edamame Quinoa Burgers

Indian Edamame Quinoa Burgers

This bunless quinoa burger recipe with an easy yogurt sauce is a staff favorite. Experiment with dif…View slide
Squash & Red Lentil Curry

Squash & Red Lentil Curry

This healthy red lentil curry recipe has a rich flavor and complexity that tastes like it takes hour…View slide
Tofu Ratatouille Kebabs

Tofu Ratatouille Kebabs

Lemon-oregano marinade amps up tofu in this ratatouille-inspired vegetarian kebab recipe. Serve with…View slide
Vegetarian Muffalettas

Vegetarian Muffalettas

Muffaletta sandwiches, named for a Sicilian bread brought by immigrants to New Orleans, are usually …View slide
Wild Mushroom Pizza with Arugula & Pecorino

Wild Mushroom Pizza with Ar…

Make no mistake, this healthy pizza recipe is all about the mushrooms; lemon oil and arugula add jus…View slide
Tex-Mex Black Bean & Quinoa Bowl

Tex-Mex Black Bean & Quinoa…

Skip the tortillas and layer your taco fillings onto protein-rich quinoa in this healthy vegetarian …View slide
Creamy Asparagus-Potato Soup

Creamy Asparagus-Potato Soup

In this fast asparagus soup recipe, potato adds creaminess without adding cream. Double or triple th…View slide
Crispy Portobello Cutlets with Caramelized Onions & Blue Cheese

Crispy Portobello Cutlets w…

Portobello mushroom cutlets get steak-house treatment—caramelized onions and blue cheese—in this…View slide
Ravioli with Arugula & Pecorino

Ravioli with Arugula & Peco…

Elevate frozen ravioli with sizzled garlic and shallots, shaved pecorino and fresh arugula. Serve wi…View slide
Edamame Hummus Wrap

Edamame Hummus Wrap

Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetari…View slide
Mac & Cheese with Collards

Mac & Cheese with Collards

Dark leafy collards add bold flavor and boost the calcium in this healthy skillet mac and cheese rec…View slide
Blackened Tofu with Succotash

Blackened Tofu with Succotash

In this Southern-inspired healthy vegetarian recipe, the crispy, spice-infused tofu is served with a…View slide
Tomato & Artichoke Gnocchi

Tomato & Artichoke Gnocchi

Artichoke hearts, olives and a splash of red-wine vinegar give this ultra-quick, healthy vegetarian …View slide

7-Day Diet Meal Plan to Lose Weight: 1,800 Calories

(Slide 1 of 24)   Start at the beginning | View recipes as list

Loaded with veggies, this spiralized sweet potato vegetable noodles recipe—our healthy take on a traditional carbonara recipe—achieves superfood status with the addition of spinach and mushrooms. Look for large, straight sweet potatoes to make the longest veggie noodles.

Recipe: Sweet Potato Carbonara with Spinach & Mushrooms

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Sweet Potato Carbonara with Spinach & Mushrooms

Sweet Potato Carbonara with…

Loaded with veggies, this spiralized sweet potato vegetable noodles recipe—our healthy take on a t…View slide
Falafel Salad with Lemon-Tahini Dressing

Falafel Salad with Lemon-Ta…

Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just…View slide
Garlic Roasted Salmon & Brussels Sprouts

Garlic Roasted Salmon & Bru…

Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is a me…View slide
Apple & Ginger Lentil Salad

Apple & Ginger Lentil Salad

Crunchy apples are chopped finely to match the size of tiny lentils and toasted sunflower seeds in t…View slide
Double-Tahini Hummus

Double-Tahini Hummus

You’ll look like an expert with this easy hummus recipe that produces the lightest, silkiest hummu…View slide
Tangerine & Roasted Beet Salad with Feta & Pistachios

Tangerine & Roasted Beet Sa…

This colorful roasted beet salad recipe uses the beet greens too, but you’ll likely need more than…View slide
Pineapple & Avocado Salad

Pineapple & Avocado Salad

This refreshing, simple Cuban salad recipe captures the flavors of the tropics. Serve alongside spic…View slide
Cauliflower & Kale Frittata

Cauliflower & Kale Frittata

Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps pot…View slide
Sautéed Broccoli & Kale with Toasted Garlic Butter

Sautéed Broccoli & Kale wi…

In this easy vegetable side dish, broccoli and kale are drizzled with a butter, garlic and crushed r…View slide
Asparagus & Baby Kale Caesar Salad

Asparagus & Baby Kale Caesa…

Traditional Caesar salad gets a nutrition and flavor boost with the addition of crisp asparagus and …View slide
Quick Lentil Salmon Salad

Quick Lentil Salmon Salad

In this budget-friendly salmon recipe, canned salmon tops lentils, carrots and celery—ingredients …View slide
Warm Fava Bean & Escarole Salad (Scafata)

Warm Fava Bean & Escarole S…

This easy and beautiful vegetable salad recipe features favas, escarole and peas and is inspired by …View slide
Roasted Cauliflower Salad with Walnuts

Roasted Cauliflower Salad w…

Walnuts, tahini, dill and lemon make an irresistible, earthy sauce for roasted cauliflower in this h…View slide
Watercress Salad with Sesame-Garlic Dressing

Watercress Salad with Sesam…

Avocados, radishes and scallions top this watercress and radicchio salad recipe with a fish-sauce-sp…View slide
Matcha Green Tea Latte

Matcha Green Tea Latte

A touch of honey balances the bitterness of matcha in this healthy latte recipe. For a nondairy latt…View slide
Japanese-Style Spinach (Gomae)

Japanese-Style Spinach (Gomae)

Typically you puree sesame seeds to make the dressing for this traditional spinach side dish recipe,…View slide
Strawberry Fruit Salad

Strawberry Fruit Salad

This summer berry fruit salad recipe makes enough for a crowd. Serve with granola and yogurt at brun…View slide
Pea Shoot & Snap Pea Salad with Sunflower Seeds

Pea Shoot & Snap Pea Salad …

Grassy, sweet pea shoots add another layer of pea flavor to this light spring salad recipe. Look for…View slide
Mashed Squash with Caramelized Onions

Mashed Squash with Carameli…

A touch of sherry vinegar brightens up this healthy mashed squash recipe. Buttercup squash will give…View slide
Wild Rice & Baby Kale Salad with Persimmons

Wild Rice & Baby Kale Salad…

This colorful, healthy salad recipe features persimmons—lightly sweet fruit, commonly grown in Cal…View slide
Avocado Toast with Egg, Cheddar & Kimchi

Avocado Toast with Egg, Che…

In this satisfying avocado-egg toast recipe, try full-flavored, high-fiber bread, like a hearty slic…View slide
Super-Green Edamame Salad

Super-Green Edamame Salad

Avocado, fresh chives and spinach are blended right into the creamy, bright-green dressing in this h…View slide
Chile-Roasted Broccoli

Chile-Roasted Broccoli

This quick broccoli side dish recipe gets heat from your choice of pepper. If you prefer things on t…View slide
Roasted Beet Salad

Roasted Beet Salad

Walnuts, red onion and dill make this roasted beet salad recipe a fantastic accompaniment to chicken…View slide

DIY Blackboard Menu

The stylish, old-school way to get your weekly dinner plan done.

Top 10 Low-Calorie Recipes from the March/April 2016 Issue of EatingWell Magazine

Top 10 Low-Calorie Recipes from the March/April 2016 Issue of EatingWell Magazine (Slide 1)

(Slide 1 of 11)   Start at the beginning | View recipes as list

We love sausage, but it can be high in sodium. In this fast, healthy dinner, we make our own turkey sausage with crushed red pepper, garlic, fennel seeds, paprika and just a touch of salt.

Recipe: Garlic, Sausage & Kale Naan Pizzas

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Garlic, Sausage & Kale Naan Pizzas

Garlic, Sausage & Kale Naan…

We love sausage, but it can be high in sodium. In this fast, healthy dinner, we make our own turkey …View slide
Sweet Potato Carbonara with Spinach & Mushrooms

Sweet Potato Carbonara with…

Loaded with veggies, this spiralized sweet potato vegetable noodles recipe—our healthy take on a t…View slide
Pea Shoot & Snap Pea Salad with Sunflower Seeds

Pea Shoot & Snap Pea Salad …

Grassy, sweet pea shoots add another layer of pea flavor to this light spring salad recipe. Look for…View slide
Baked Eggs, Tomatoes & Chiles (Shakshuka)

Baked Eggs, Tomatoes & Chil…

This popular Israeli breakfast or brunch skillet recipe features eggs cooked on a bed of roasted tom…View slide
Curried Shrimp Lettuce Wraps

Curried Shrimp Lettuce Wraps

Tender-crisp Boston lettuce makes the perfect low-calorie stand-in for traditional wraps in this hea…View slide
Coffee Granita

Coffee Granita

This easy dessert recipe is Cuba’s answer to sno-cones. Use freshly brewed strong coffee if possib…View slide
Pineapple & Avocado Salad

Pineapple & Avocado Salad

This refreshing, simple Cuban salad recipe captures the flavors of the tropics. Serve alongside spic…View slide
Tangerine Bok Choy & Beef Stir-Fry

Tangerine Bok Choy & Beef S…

Tangerine juice and savory oyster sauce are the foundation of the stir-fry sauce in this healthy rec…View slide
Roasted Asparagus with Parmesan Breadcrumbs

Roasted Asparagus with Parm…

In this fast asparagus side dish recipe, hazelnuts and Parmesan cheese are mixed with breadcrumbs fo…View slide
Soy Sauce Eggs

Soy Sauce Eggs

Try this salty-sweet hard-boiled egg recipe as a swap for deviled eggs at your next party or as a mi…View slide
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