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  6. 30 Days of 400-Calorie Dinners for Summer

30 Days of 400-Calorie Dinners for Summer

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD April 28, 2021
Reviewed by Dietitian Jessica Ball, M.S., RD
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a blue bowl with Cauliflower Gnocchi Caprese

Make meal planning easy with these dinner recipes for summer. These recipes are full of fresh, seasonal ingredients and clock in at 400 calories or less per serving. Recipes like Cauliflower Gnocchi Caprese and Bone-In Pork Chops with Grilled Peaches & Arugula are nutritious, flavorful and the perfect choice for any dinner.

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Grilled Fish Tacos

two tacos
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Instead of deep-frying the fish for these fish tacos, we coat the fish with a flavor-packed chile rub and grill it instead. Make sure the fillets are no more than 1/2 to 3/4 inch thick so they cook quickly. Sometimes flipping fish on the grill can be tricky since the fish can stick to the grill or fall apart. The solution is to invest in a grill basket that easily holds 4 to 6 fish fillets and secures the fish in the basket for easy flipping. If you don't have a grilling basket, make sure the grill is hot and well oiled before adding the fish.

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Simple Grilled Salmon & Vegetables

<p>Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces. Round out the meal with brown rice or quinoa.</p>
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Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces. Round out the meal with brown rice or quinoa.

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Cauliflower Gnocchi Caprese

a blue bowl with Cauliflower Gnocchi Caprese
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This super-easy dish is perfect for summer. Store-bought frozen cauliflower gnocchi are crisped up in a pan, then tossed with mozzarella cheese, plenty of basil and balsamic vinegar for a hearty and healthy spin on the classic caprese salad.

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Stetson Chopped Salad

a salad in a white bowl
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Knock it out of the park at dinner with this composed salad recipe inspired by the crazy-popular Stetson Chopped Salad at Cowboy Ciao in Scottsdale, Arizona. It packs in colorful vegetables and a variety of textures from whole grains, seeds and a creamy homemade dressing for a photo-worthy, healthy meal. Keep it vegetarian or add smoked salmon or roasted chicken.

 

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Bone-In Pork Chops with Grilled Peaches & Arugula

<p>This easy grilling recipe sears both the pork and the peaches on the grill. When peaches are not in season, you can make this recipe with pears or apples instead.</p>
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This easy grilling recipe sears both the pork and the peaches on the grill. When peaches are not in season, you can make this recipe with pears or apples instead.

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Easy Shrimp Scampi with Zucchini Noodles

<p>Enjoy classic shrimp scampi lightened up with a white wine-butter sauce and zucchini noodles in place of pasta. The tomatoes add some sweetness and color, while the cheese contributes nuttiness and richness.</p>
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Enjoy classic shrimp scampi lightened up with a white wine-butter sauce and zucchini noodles in place of pasta. The tomatoes add some sweetness and color, while the cheese contributes nuttiness and richness.

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Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

<p>Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.</p>
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Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.

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Spinach Ravioli with Zucchini Ribbons

<p>For this light vegetarian ravioli recipe, we combine gorgeous long ribbons of zucchini with spinach-and-cheese-stuffed ravioli and a light cream sauce for a satisfying vegetarian pasta dinner.</p>
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For this light vegetarian ravioli recipe, we combine gorgeous long ribbons of zucchini with spinach-and-cheese-stuffed ravioli and a light cream sauce for a satisfying vegetarian pasta dinner.

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Crispy Cod Sandwich

<p>Skip frying but keep all the crunch with this healthy baked fish sandwich recipe. The wire rack ensures both sides of the baked cod get crispy.</p>
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Skip frying but keep all the crunch with this healthy baked fish sandwich recipe. The wire rack ensures both sides of the baked cod get crispy.

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Grilled Chicken Thighs with Summer Corn Salad

<p>Chicken thighs are easy on the budget and great for grilling because they stay moist in the heat. Here, they are paired with a fresh corn and tomato salad for a simple summer dinner. When grilling skin-on chicken thighs, watch for flare-ups. Move the chicken away from the flames and reduce heat, if necessary, to keep it from charring.</p>
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Chicken thighs are easy on the budget and great for grilling because they stay moist in the heat. Here, they are paired with a fresh corn and tomato salad for a simple summer dinner. When grilling skin-on chicken thighs, watch for flare-ups. Move the chicken away from the flames and reduce heat, if necessary, to keep it from charring.

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Summer Vegetable Sesame Noodles

<p>Squash noodles elbow out some of the starchy ones to give this cool sesame noodle salad a veggie boost. This easy healthy recipe comes together in just 20 minutes, so it's great for weeknight dinners. Pack up any leftovers for lunch.</p>
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Squash noodles elbow out some of the starchy ones to give this cool sesame noodle salad a veggie boost. This easy healthy recipe comes together in just 20 minutes, so it's great for weeknight dinners. Pack up any leftovers for lunch.

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Grilled Flank Steak with Tomato Salad

<p>Cutting the steak immediately after cooking breaks all the rules on meat cookery, but in this recipe we do it intentionally in order to capture the juices and incorporate them into the dressing. Serve this grilled flank steak recipe with crusty bread to soak up the deliciousness.</p>
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Cutting the steak immediately after cooking breaks all the rules on meat cookery, but in this recipe we do it intentionally in order to capture the juices and incorporate them into the dressing. Serve this grilled flank steak recipe with crusty bread to soak up the deliciousness.

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20-Minute Chicken Cutlets & Zucchini Noodles with Creamy Tomato Sauce

<p>This low-carb chicken dinner whips up in only 20 minutes, thanks to thin-cut chicken breast and packaged zucchini noodles. If you have a spiralizer and want to make your own zucchini noodles, use two medium zucchini.</p>
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This low-carb chicken dinner whips up in only 20 minutes, thanks to thin-cut chicken breast and packaged zucchini noodles. If you have a spiralizer and want to make your own zucchini noodles, use two medium zucchini.

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Lobster Niçoise Salad

<p>Steamed lobster is a luxurious swap for tuna in this otherwise-classic, veggie-loaded Niçoise salad. In a pinch--or if you don't want to deal with a giant pot of boiling water on a steamy summer day--many supermarkets have freshly picked lobster meat at their seafood counter or in the freezer case. Serve with a warm baguette for lunch or dinner.</p>
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Steamed lobster is a luxurious swap for tuna in this otherwise-classic, veggie-loaded Niçoise salad. In a pinch--or if you don't want to deal with a giant pot of boiling water on a steamy summer day--many supermarkets have freshly picked lobster meat at their seafood counter or in the freezer case. Serve with a warm baguette for lunch or dinner.

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Grilled Greek Chicken & Vegetable Salad

<p>Fresh herbs, olives, and feta cheese give this grilled chicken and vegetable salad its distinct Greek flavor. On a hot summer evening when you don't want to be in the kitchen, fire up the grill and in 25 minutes, dinner is served.</p>
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Fresh herbs, olives, and feta cheese give this grilled chicken and vegetable salad its distinct Greek flavor. On a hot summer evening when you don't want to be in the kitchen, fire up the grill and in 25 minutes, dinner is served.

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Basil-Lemon Shrimp Linguine

<p>Basil, considered to be a royal herb in ancient Greece, provides color and flavor in this quick, diabetic-friendly seafood and pasta recipe.</p>
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Basil, considered to be a royal herb in ancient Greece, provides color and flavor in this quick, diabetic-friendly seafood and pasta recipe.

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Sesame-Ginger Pork Patty with Grilled Pineapple

<p>Ditch the bun and serve this Asian-inspired pork burger with sweet grilled pineapple on top of a zesty watercress-and-carrot salad. We like the taste and texture of fresh pineapple for this recipe, but canned pineapple rings work well too. Serve with short-grain brown rice.</p>
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Ditch the bun and serve this Asian-inspired pork burger with sweet grilled pineapple on top of a zesty watercress-and-carrot salad. We like the taste and texture of fresh pineapple for this recipe, but canned pineapple rings work well too. Serve with short-grain brown rice.

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Green Chile Turkey Burgers

<p>These healthy turkey burgers are flavored with the Southwestern triad of chiles verdes, cumin and cilantro. We serve them here on tortillas, but traditionalists can go for a bun.</p>
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These healthy turkey burgers are flavored with the Southwestern triad of chiles verdes, cumin and cilantro. We serve them here on tortillas, but traditionalists can go for a bun.

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Loaded Garden Pizz'alad

<p>Here a garden salad packed with lettuce, bell pepper and avocado rests atop a provolone cheese pizza. And it's all drizzled with tangy homemade ranch dressing. We recommend a knife, fork and plenty of napkins to dig into this pizz'alad! Using bread flour gives the pizza crust a crisp and sturdy structure, but all-purpose flour works well in its place. For a gluten-free pizza crust variation, see Tips.</p>
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Here a garden salad packed with lettuce, bell pepper and avocado rests atop a provolone cheese pizza. And it's all drizzled with tangy homemade ranch dressing. We recommend a knife, fork and plenty of napkins to dig into this pizz'alad! Using bread flour gives the pizza crust a crisp and sturdy structure, but all-purpose flour works well in its place. For a gluten-free pizza crust variation, see Tips.

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Grilled Chicken with Red Pepper-Pecan Romesco Sauce

<p>Many variations of the Catalonian roasted tomato sauce, romesco sauce, add roasted red peppers for a little sweetness. Here, we scorch the peppers and tomato on the grill alongside the chicken to keep things simple.</p>
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Many variations of the Catalonian roasted tomato sauce, romesco sauce, add roasted red peppers for a little sweetness. Here, we scorch the peppers and tomato on the grill alongside the chicken to keep things simple.

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Grilled Tuna, Orange & Jicama Salad with Red Onion Dressing

<p>This dinner salad is anything but ordinary! Crunchy jicama, sweet oranges, grilled tuna and a Mexican-inspired dressing combine to really fire up your taste buds.</p>
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This dinner salad is anything but ordinary! Crunchy jicama, sweet oranges, grilled tuna and a Mexican-inspired dressing combine to really fire up your taste buds.

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Blue Cheese Portobello Burgers

<p>Blue cheese and slow-cooked onions turn a grilled portobello into an indulgent portobello burger. Ruby port--a sweet fortified wine--gives extra depth of flavor to the caramelized onions.</p>
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Blue cheese and slow-cooked onions turn a grilled portobello into an indulgent portobello burger. Ruby port--a sweet fortified wine--gives extra depth of flavor to the caramelized onions.

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Raspberry-Pineapple Fish Tacos

<p>This refreshing version of traditional fish tacos features a lively raspberry-pineapple salsa and a yogurt-lime cream sauce.</p>
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This refreshing version of traditional fish tacos features a lively raspberry-pineapple salsa and a yogurt-lime cream sauce.

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Spaghetti & Zucchini Noodles with Basil-Walnut Pesto

<p>Basil is the backbone of this vibrant no-cook basil-walnut pesto sauce. Toss in some leftover roast chicken or pork with these zucchini noodles for a heartier meal.</p>
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Basil is the backbone of this vibrant no-cook basil-walnut pesto sauce. Toss in some leftover roast chicken or pork with these zucchini noodles for a heartier meal.

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Grilled Skirt Steak with Corn-Tomato Relish

<p>Corn, tomato and basil scream summer, but simplicity makes this easy dinner recipe perfect for the season. Serve the grilled skirt steak and relish with salad greens for a quick and healthy dinner you'll want to make over and over.</p>
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Corn, tomato and basil scream summer, but simplicity makes this easy dinner recipe perfect for the season. Serve the grilled skirt steak and relish with salad greens for a quick and healthy dinner you'll want to make over and over.

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Cajun Shrimp Grill Packets with Tomatoes & Okra

<p>Okra retains a delightful tender-crisp texture when cooked in a packet. Here, it teams up with shrimp, tomatoes and Cajun seasoning for a satisfying meal with a taste of New Orleans. Serve with grilled whole-grain bread or polenta.</p>
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Okra retains a delightful tender-crisp texture when cooked in a packet. Here, it teams up with shrimp, tomatoes and Cajun seasoning for a satisfying meal with a taste of New Orleans. Serve with grilled whole-grain bread or polenta.

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Grilled Salmon Salad with Raspberry Vinaigrette

Grilled Salmon
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Homemade raspberry dressing? You bet. Prep it a day ahead and this easy salmon salad will come together in no time.

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Grilled Lime Chicken with Watermelon Salsa

<p>Fresh watermelon salsa tops grilled chicken in this flavorful, healthy recipe. Eating just one serving will provide 33 grams of protein and leave you feeling full and satisfied.</p>
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Fresh watermelon salsa tops grilled chicken in this flavorful, healthy recipe. Eating just one serving will provide 33 grams of protein and leave you feeling full and satisfied.

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Shrimp, Zucchini & Tomato Sorghum Salad

<p>In this gluten-free grain-salad recipe we use sorghum, a hearty small yellow grain that has a chewy texture. Here it's tossed with a cider vinaigrette, shrimp and vegetables. Serve as a main dish or as a side for grilled chicken or steak.</p>
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In this gluten-free grain-salad recipe we use sorghum, a hearty small yellow grain that has a chewy texture. Here it's tossed with a cider vinaigrette, shrimp and vegetables. Serve as a main dish or as a side for grilled chicken or steak.

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Grilled Fennel-Rubbed Pork Chops & Apricots

<p>Toasting and grinding your own spices for a flavorful rub is the quickest, easiest way to build surefire flavor in this easy pork chop recipe. Serve with a simple tossed salad and some roasted sweet potatoes to round out the meal.</p>
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Toasting and grinding your own spices for a flavorful rub is the quickest, easiest way to build surefire flavor in this easy pork chop recipe. Serve with a simple tossed salad and some roasted sweet potatoes to round out the meal.

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    1 of 30 Grilled Fish Tacos
    2 of 30 Simple Grilled Salmon & Vegetables
    3 of 30 Cauliflower Gnocchi Caprese
    4 of 30 Stetson Chopped Salad
    5 of 30 Bone-In Pork Chops with Grilled Peaches & Arugula
    6 of 30 Easy Shrimp Scampi with Zucchini Noodles
    7 of 30 Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh
    8 of 30 Spinach Ravioli with Zucchini Ribbons
    9 of 30 Crispy Cod Sandwich
    10 of 30 Grilled Chicken Thighs with Summer Corn Salad
    11 of 30 Summer Vegetable Sesame Noodles
    12 of 30 Grilled Flank Steak with Tomato Salad
    13 of 30 20-Minute Chicken Cutlets & Zucchini Noodles with Creamy Tomato Sauce
    14 of 30 Lobster Niçoise Salad
    15 of 30 Grilled Greek Chicken & Vegetable Salad
    16 of 30 Basil-Lemon Shrimp Linguine
    17 of 30 Sesame-Ginger Pork Patty with Grilled Pineapple
    18 of 30 Green Chile Turkey Burgers
    19 of 30 Loaded Garden Pizz'alad
    20 of 30 Grilled Chicken with Red Pepper-Pecan Romesco Sauce
    21 of 30 Grilled Tuna, Orange & Jicama Salad with Red Onion Dressing
    22 of 30 Blue Cheese Portobello Burgers
    23 of 30 Raspberry-Pineapple Fish Tacos
    24 of 30 Spaghetti & Zucchini Noodles with Basil-Walnut Pesto
    25 of 30 Grilled Skirt Steak with Corn-Tomato Relish
    26 of 30 Cajun Shrimp Grill Packets with Tomatoes & Okra
    27 of 30 Grilled Salmon Salad with Raspberry Vinaigrette
    28 of 30 Grilled Lime Chicken with Watermelon Salsa
    29 of 30 Shrimp, Zucchini & Tomato Sorghum Salad
    30 of 30 Grilled Fennel-Rubbed Pork Chops & Apricots

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