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Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Cooking a delicious meal while listening to my favorite songs is one way I like to wind down. But the truth is that on weeknights, things are pretty busy. That’s when I turn to simple recipes that help me get nutritious meals on the table quickly. This week’s delicious dinners will not only keep your evenings easy but also contain around 500 calories per serving, a level at which most folks feel satisfied. However, that number is simply meant to be a guide, so be sure to listen to your hunger and fullness cues.
Your Weekly Plan
Sunday: Chicken Cutlets with Sun-Dried Tomato Cream Sauce
Monday: Crispy Gnocchi with Tomatoes & Leeks
Tuesday: Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
Wednesday: Pesto Salmon
Thursday: Grilled Beef & Vegetable Kebabs
Friday: Chicken Piccata Casserole
Sunday: Chicken Cutlets with Sun-Dried Tomato Cream Sauce
Blaine Moats
If you haven’t tried this recipe, you’re definitely missing out on something delicious! The sun-dried tomato sauce is light but creamy and full of flavor, and the parsley on top adds a fresh touch. To make this a complete meal, I’ll serve it over riced cauliflower. Making it from scratch is pretty simple, but I’ll buy frozen riced cauliflower to keep things easy.
Total Calories: 504 (including ⅔ cup cauliflower rice)
Monday: Crispy Gnocchi with Tomatoes & Leeks
One thing I love about this meal is that it’s simple yet super-nourishing. The tomatoes and leeks deliver anti-inflammatory nutrients that support your overall health. And the Parmesan cheese and sage add coziness and freshness to the recipe. While I love making gnocchi from scratch, I’ll use store-bought to simplify this meal after all the cooking from the day before. For a side, I’ll toss some mixed greens with this bright Lemon-Basil Vinaigrette.
Total Calories: 515 (including 2 cups salad and 2 Tbsp of dressing)
Tuesday: Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Summer is the perfect time of year to enjoy bright salads like this one. Deeply colored vegetables, such as carrots and beets, are rich in antioxidants that help counteract oxidative stress, which, in the long run, can increase your risk of chronic diseases like cardiovascular disease. That’s why it’s important to eat the rainbow! The feta adds a creamy richness, while the zesty lemon-garlic dressing ties everything together. To round out the meal and add more protein, I’ll serve it with a simple yet tasty Pan-Seared Chicken Breast.
Total Calories: 501 (including 1 breast half)
Wednesday: Pesto Salmon
If you’re like me and eat with your eyes first, this recipe will have you mesmerized. The multicolored cherry tomatoes and the basil pesto add beautiful colors and fresh flavors to the dish. Salmon is one of the top food sources of omega-3 fatty acids—a potent nutrient that helps tame chronic inflammation. For a complete meal, I’ll lightly toast a whole-wheat pita to scoop up all of the delicious tomatoes.
Total Calories: 519 (including a small 4-in. whole-wheat pita)
Thursday: Grilled Beef & Vegetable Kebabs
Firing up the grill to make this recipe is a great way to welcome the holida y weekend. While the recipe suggests marinating the meat for 2 hours, I plan on doing that step the night before to infuse the kebabs with lots of flavors from the spices, vinegar and mustard. This Quinoa Avocado Salad pairs perfectly with these beef kebabs and delivers satisfying fiber and healthy fats.
Total Calories: 513 (including 1 cup of salad)
Friday: Chicken Piccata Casserole
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
This recipe is made in a single skillet for a quick clean-up afterward, making it perfect for busy weeknights. Cooking the lemon slices in butter mellows their bitter taste. The whole-wheat orzo and kale deliver a whopping 9 grams of fiber to keep you satisfied. I’ll make a Basic Green Salad with Vinaigrette to serve alongside.
Total Calories: 529 (including 2 cups of salad)
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.