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Cooking a delicious meal while listening to my favorite songs is one way I like to unwind. But the truth is, on weeknights, things get pretty busy. That’s when I turn to easy recipes that help me put nutritious meals on the table quickly. This week’s delicious dinners will not only keep your evenings light, but they also contain about 500 calories per serving, a level at which most people feel satisfied. However, this number is just meant to be a guide, so be sure to listen to your hunger and fullness cues.
Your weekly schedule
Sunday: Chicken cutlets with sun-dried tomato cream sauce
Monday: Crispy gnocchi with tomatoes and leeks
Tuesday: Chickpea, beet and feta salad with lemon-garlic vinaigrette
Wednesday: Salmon Pesto
Thursday: Grilled beef and vegetable kebabs
Friday: Chicken Piccata Casserole
Sunday: Chicken cutlets with cream sauce and sun-dried tomatoes
Blaine Moats
If you haven’t tried this recipe, you are 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 roasted cauliflower. Making it from scratch is very simple, but I will buy frozen cauliflower with rice to keep things light.
Total calories: 504 (including ⅔ cup cauliflower rice)
Monday: Crispy gnocchi with tomatoes and leeks
One thing I love about this meal is that it’s simple yet super nutritious. Tomatoes and leeks provide anti-inflammatory nutrients that support your overall health. And Parmesan cheese and sage add comfort 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 the day before. For a side, I’ll toss some mixed greens with this bright lemon-basil vinaigrette.
Total calories: 515 (including 2 cups of salad and 2 spoons of dressing)
Tuesday: Chickpea, beet and 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. Deep-colored vegetables, such as carrots and beets, are rich in antioxidants that help fight oxidative stress, which, in the long run, can increase the risk of chronic diseases such as cardiovascular disease. That’s why it’s important to eat the rainbow! The feta adds a creamy richness, while the zesty lemon-garlic sauce ties everything together. To complete the meal and add more protein, I’ll serve it with a simple but delicious chicken breast.
Total calories: 501 (including 1 half breast)
Wednesday: Salmon Pesto
If you’re like me and eat with your eyes first, this recipe will blow your mind. Colorful cherry tomatoes and basil pesto give the dish beautiful colors and fresh flavors. Salmon is one of the top food sources of omega-3 fatty acids—a powerful nutrient that helps alleviate chronic inflammation. For a complete meal, I’ll lightly cook a whole wheat pita to scoop up all the delicious tomatoes.
Total calories: 519 (includes a small 4-inch whole wheat pita)
Thursday: Beef kebabs and grilled vegetables
Firing up the grill to make this recipe is a great way to welcome the holiday weekend. While the recipe suggests marinating the meat for 2 hours, I plan to do that step the night before to infuse the kebabs with lots of flavor 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 (includes 1 cup salad)
Friday: Chicken Piccata Casserole
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
This recipe is made in one pan for a quick cleanup afterward, making it perfect for busy weeknights. Cooking lemon slices in butter softens their bitter taste. Whole wheat orzo and kale provide 9 grams of fiber to keep you satisfied. I will 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, don’t forget to add a review.
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Image Source : www.eatingwell.com