500-Calorie Dinners Meal Plan: Week 3
Pictured Recipe: Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
We've got 5 healthy, satisfying dinners planned for you.
It's finally warming up here in northern Vermont and I was all excited about that-until I took off my winter clothes and had to admit to myself that months of hibernation had not been particularly kind to the old physique. That's why I'm grateful to have a dinner plan for the week that will help me fit back into my shorts. This plan of five 500-calorie dinners helps you organize complete meals every night, including your main course recipe, side dishes, desserts and drinks-all for 500 calories!
-Wendy Ruopp, Managing Editor
Buy the book now: EatingWell 500-Calorie Dinners
Pictured Recipe: Caldo Tlalpeño
Monday: Caldo Tlalpeño
Although there are many variations of this Mexican chicken soup, spicy chipotle chiles are always part of the broth. Finish the menu with Mixed Lettuce Salad with Cucumber Herb Vinaigrette? and Fast Strawberry Frozen Yogurt?.
- Caldo Tlalpeño
- 283 calories
- Mixed Lettuce Salad with Cucumber Herb Vinaigrette
- 83 calories
- Fast Strawberry Frozen Yogurt
- 100 calories
TOTAL: 466 calories
Pictured Recipe: Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
Tuesday: Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
Crisp on the outside and buttery-tender on the inside, these sweet and spicy soy sauce-marinated pork tenderloin medallions make for a delicious, healthful and elegant entree. Serve with a couple sides: Steamed snow peas (½ cup) with a splash of reduced-sodium soy sauce? and Wild Rice with Shiitakes & Toasted Almonds?. For dessert you get to have Orange Crisps with Citrus Fruit Salad.
- Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
- 170 calories
- Steamed snow peas (½ cup) with a splash of reduced-sodium soy sauce
- 35 calories
- Wild Rice with Shiitakes & Toasted Almonds
- 158 calories
- Orange Crisps with Citrus Fruit Salad
- 128 calories
TOTAL: 491 calories
Pictured Recipe: Turkey & Tomato Panini
Wednesday: Turkey & Tomato Panini
A creamy spread full of Parmesan and fresh basil cozies up to turkey and summer-ripe tomato slices for a savory hot sandwich that will quickly become a go-to mealtime solution. To go with it, make Simple Sautéed Spinach? and Quick Pickled Beets?. Top off the meal with a refreshing (and low-calorie) tangerine.
- Turkey & Tomato Panini
- 285 calories
- Simple Sautéed Spinach
- 68 calories
- Quick Pickled Beets
- 44 calories
- Tangerine (1 medium)
- 47 calories
TOTAL: 444 calories
Pictured Recipe: Indian Wok-Seared Chicken & Vegetables
Thursday: Indian Wok-Seared Chicken & Vegetables
Stir-frying sears meat and vegetables beautifully. The cooking happens quickly, so it's a good idea to measure out and prepare all the ingredients in the recipe before you fire up the wok. You'll want to cook up some brown rice with a squeeze of lime? to serve with the stir-fry-get that started first. Have a salad of mixed greens with Buttermilk Dressing to round things out.
- Indian Wok-Seared Chicken & Vegetables
- 271 calories
- Brown rice(3/4 cup) with a squeeze of lime
- 164 calories
- Mixed greens (1½ cups) with 2 Tbsp.Buttermilk Dressing
- 34 calories
TOTAL: 469 calories
Pictured Recipe: Linguine with Escarole & Shrimp
Friday: Linguine with Escarole & Shrimp
Lots of tangy lemon flavors this pasta dish. Don't be put off by 16 cups of escarole; it cooks down to a fraction of that amount and is buttery-tender in this dish. Serve the linguine with fresh (practically calorie-free) mixed greens dressed with Champagne Vinaigrette? and savory Roasted Squash & Fennel with Thyme?. Treat yourself to an early taste of summer and finish up with fresh blueberries.
- Linguine with Escarole & Shrimp
- 271 calories
- Mixed greens (1½ cups) with 2 Tbsp.Champagne Vinaigrette
- 120 calories
- Roasted Squash & Fennel with Thyme
- 66 calories
- Blueberries (½ cup)
- 42 calories
TOTAL: 499 calories