500-Calorie Dinners Meal Plan: Week 1
Pictured Recipe: Toasted Quinoa with Scallops & Snow Peas
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!
Buy the book now: EatingWell 500-Calorie Dinners
Pictured Recipe: Toasted Quinoa with Scallops & Snow Peas
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
Pictured Recipe: Mozzarella-Stuffed Turkey Burgers
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
Pictured Recipe: Pork Chops with Orange & Fennel Salad
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
Pictured Recipe: Japanese Chicken-Scallion Rice Bowl
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
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