- This week’s dinner plan features six tasty recipes you can make in just three steps or less.
- Each meal is around 500 calories per serving, offering balanced portions with plenty of protein and fiber.
- The plan includes quick, one-pan and make-ahead options to fit busy weeknights and changing schedules.
As summer winds down and fall routines start to set in, weeknight dinners can feel chaotic. But whether it means making quick dinners before shuttling kids to soccer games or gathering the whole family a bit later, prepping dinner doesn’t need to be stressful. This week’s recipes—made in three steps or less—will help you have a delicious dinner on the table in no time. Each dinner comes in around 500 calories per serving, a level at which most people feel satisfied. Of course, this number is just meant to be a guide, so be sure to listen to your hunger and fullness cues. Let’s dig in!
Your Weekly Plan
Sunday: Chicken Nachos
Monday: Cheesy Marinara Beans
Tuesday: One-Pot Spinach, Chicken Sausage & Feta Pasta
Wednesday: Garlic Roasted Salmon & Brussels Sprouts
Thursday: Chicken & Zucchini Casserole
Friday: Shrimp & Broccoli Stir-Fry
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!
Sunday: Chicken Nachos
Nachos might sound like more of a snack than a complete dinner, but when they’re loaded with chicken, cheese, vegetables, beans and avocado, they become a satisfying protein- and fiber-packed dinner. This recipe calls for cooked chicken, which is perfect for using up leftovers or rotisserie chicken, whatever you have on hand.
Total Calories: 514
Monday: Cheesy Marinara Beans
These warm, cheesy, saucy beans will remind you of your favorite baked pasta dish—with a vegetarian twist. The beans bring lots of plant-based protein and fiber, while the whole-milk ricotta cheese stirred in adds creaminess and even more protein. Plus, the fontina and Parmesan sprinkled on top finish the dish with a rich, melty flavor. Serve the beans with mixed greens tossed with our Creamy Lemon-Pepper Dressing.
Total Calories: 470 (including 2 cups mixed greens and 2 tablespoons Creamy Lemon-Pepper Dressing)
Tuesday: One-Pot Spinach, Chicken Sausage & Feta Pasta
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Priscilla Montiel
This flavorful pasta combines chicken sausage, baby spinach, feta cheese and tomato sauce for a simple yet delicious dinner. To get dinner on the table quickly, it calls for cooked pasta, which you can prepare a day or two ahead, then simply add to the pot after browning the sausage and onions.
Total Calories: 480
Wednesday: Garlic Roasted Salmon & Brussels Sprouts
Roasting Brussels sprouts with garlic creates a flavorful side to go with salmon fillets, which get cooked right on top. Salmon is packed with protein and omega-3 fatty acids, plus it’s one of the best food sources of vitamin D, a nutrient that’s essential for healthy aging. Serve cooked quinoa on the side.
Total Calories: 490 (including ⅔ cup cooked quinoa)
Thursday: Chicken & Zucchini Casserole
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Breanna Ghazali
When you need something hearty yet fresh, this casserole is where it’s at. It’s packed with chunks of chicken, zucchini and bell pepper for a high-protein, veggie-rich dinner that helps you feel energized and satisfied. Plus, it has lots of vitamin C to support your immune system. A layer of melted mozzarella cheese on top really brings it home. Serve it with whole-wheat pita bread.
Total Calories: 475 (including one 8-inch whole-wheat pita bread)
Friday: Shrimp & Broccoli Stir-Fry
Stir-fries are great dishes to make when you need something fast, and this one comes together in just 15 minutes. Quick-cooking shrimp and crisp-tender broccoli are tossed in a punchy soy- and sesame-based sauce. A little chile-garlic sauce in the mix adds heat. Serving it over cooked brown rice adds some fiber.
Total Calories: 455
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.
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