ThePrep: 400-Calorie Mediterranean Dinners to Get Back on Track
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I never thought 2020 would end, but here we are ringing in the New Year! Like many of you, I’m feeling excited for a fresh start and motivated to make the most of this year. This week of meals incorporates principles of the Mediterranean diet—one of the healthiest ways to eat—with plenty of veggies, healthy fats and lean protein sources. Plus, each meal clocks in right around 400 calories to help you get back on track after the holidays and kick off the new year on a healthy foot.
Your Meal Plan
The nice part about these dinners is that they’re just as delicious as they are healthy. This is key because when you eat meals you actually like, you’re more likely to stick with healthy eating in the long run. Take Sunday’s dinner, for instance—we jazzed up basic baked chicken with a lemon-pepper sauce (it’s SO good) and served it with sautéed broccoli with balsamic vinegar and Parmesan, which is a match made in heaven. And Tuesday’s Feta, Kale & Pear Salad is anything but boring with—you guessed it—feta, kale and pears, plus a creamy lemon-tahini dressing and a trio of crunchy seeds on top.
To amp up the veggie count for the week even more, we bring some zucchini noodles into the mix with Wednesday’s yummy Zucchini Noodles with Pesto & Chicken and cauliflower rice to go with the Steak, Pepper & Sugar Snap Stir-Fry on Friday. Enjoy!
Monday: Feta, Kale & Pear Salad with 1 slice toasted baguette (379 calories)
Wednesday: Zucchini Noodles with Pesto & Chicken (430 calories)
Thursday: Easy Salmon Cakes with Arugula Salad (424 calories)
Friday: Steak, Pepper & Sugar Snap Stir-Fry over 2 cups riced cauliflower (379 calories )
Get the printable shopping list here!
Big Batch Snack
These no-bake energy balls are a tasty snack you’ll actually be pumped to have all week long. Made with five simple ingredients—rolled oats, peanut butter, honey, chocolate chips and unsweetened coconut—this snack is equal parts healthy and delicious.
Get the Recipe: Peanut Butter Energy Balls
Getting through the craziness of 2020 is something to celebrate, so I’ll be ringing in the New Year with a glass (or a few) of this classy cocktail, which is made with gin, lemon and Prosecco, plus a delicious simple syrup flavored with rosemary, ginger and honey. I added enough ingredients to the shopping list to make 4, but you can adjust the servings as you please. Happy 2021!!
Get the Recipe: Rosemary-Ginger French 75
Love this newsletter, have a meal-prep tip you’re dying to share or a question you need answered? Email me at ThePrep@eatingwell.com
ThePrep | Week of 12/26/20 - 1/1/21