One-Pan 500-Calorie Dinners to Make This Week (& Shopping List)

Your Weekly Plan

Are you tired of cooking multiple pans and utensils for each meal? This week’s dinner plan features one-pan meals that are both delicious and nutritious. From honey-garlic chicken thighs to creamy chicken marsala, each recipe has been carefully selected to be easy to make and satisfying to eat. And, with a focus on under 500 calories per serving, you can enjoy your favorite dishes without worrying about the calories.

Sunday: Honey-Garlic Chicken Thighs with Carrots and Broccoli

For this recipe, you’ll whisk up a flavorful mixture of honey, soy sauce, garlic, cider vinegar, and crushed red pepper and use half of it to marinate the chicken and the rest as a dressing for the chicken and vegetables after they’re cooked. This easy-to-make recipe is packed with protein, fiber, and vitamins from the carrots and broccoli.

Total Calories: 475

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Monday: Kale, Sausage, and Pepper Pasta

Monday night’s dinner is a quick and easy pasta dish, packed with protein from turkey sausage and lots of vitamins and nutrients from kale, bell peppers, and whole-wheat pasta. The whole-wheat pasta stands up to the hearty kale, which wilts and softens as it cooks. This dish is also a great source of fiber and will keep you full until next meal.

Total Calories: 538 (including 1 ounce whole-grain bread)

Tuesday: Chickpea Dumplings in Curried Tomato Sauce

Tender dumplings made with chickpea flour are the stars here. Using chickpea flour instead of all-purpose means the dumplings have an extra 2 grams of fiber per serving. This flavorful and nutritious meal is also vegan-friendly.

Total Calories: 529 (including 1 serving Dark Chocolate Cashew Clusters)

Wednesday: Sheet-Pan Salmon with Sweet Potatoes and Broccoli

This sheet-pan meal is a showstopper! Inspired by the flavors of elotes, the salmon is coated with a spicy mayo before baking and topped with crumbled cotija (or feta) cheese and cilantro after it’s cooked. Then, the whole dish is drizzled with mayo brightened with lime juice and zest.

Total Calories: 504

Thursday: Delicata Squash and Tofu Curry

This dish is perfect for transitioning into fall! With delicata squash, ginger, and warm spices, this curry is full of flavor and nutrients. Tossing the tofu in curry powder and browning it in oil blooms the spice and flavors it. This vegan meal is also a great source of protein and fiber.

Total Calories: 483 (including ¾ cup cooked quinoa)

Friday: Creamy Chicken Marsala with Prosciutto

Chicken marsala is such a comforting dish. This skillet version takes only 20 minutes, building flavor in the pan by first browning lightly floured chicken cutlets and then prosciutto and mushrooms. This rich and creamy sauce is also infused with shallots, garlic, thyme, and equal parts chicken broth, cream, and marsala.

Total Calories: 486 (including ½ cup cooked farro)

Shopping List

For this week’s dinner plan, you’ll need:

* 1 pound honey-garlic chicken thighs
* 1 cup kale, chopped
* 1 pound turkey sausage
* 1 red bell pepper, sliced
* 1 can diced tomatoes
* 1 cup chickpea flour
* 1 large onion, chopped
* 2 cloves garlic, minced
* 2 cups broccoli florets
* 2 sweet potatoes, peeled and cubed
* 1 bunch fresh cilantro
* 1 sheet of parchment paper
* 2 tablespoons olive oil
* Salt and pepper, to taste
* 2 tablespoons curry powder
* 1 large delicata squash, peeled and cubed
* 1 block firm tofu
* 1 can coconut milk
* 1 package whole-wheat pasta
* 1 pound skinless, boneless chicken breasts
* 2 tablespoons cream
* 2 tablespoons marsala
* 2 tablespoons soy sauce
* 1 tablespoon honey
* 1 tablespoon red pepper flakes
* 1 lemon, juiced
* 1 teaspoon dried thyme
* ½ cup crumbled cotija cheese (or feta)
* 1 dozen dark chocolate cashew clusters (optional)

Conclusion

This week’s one-pan meal plan features a variety of delicious and nutritious meals that are sure to please even the pickiest eaters. By focusing on under 500 calories per serving, you can enjoy your favorite dishes without worrying about the calories. The shopping list provides all the ingredients you’ll need for each recipe, making it easy to get started with your meal planning.

FAQs

Q: Can I modify the recipes to suit my dietary needs?

A: Yes, all of the recipes in this meal plan can be modified to suit your dietary needs. For example, you can replace the chicken with turkey or tofu for a vegetarian or vegan option. You can also swap out ingredients that you don’t like or are allergic to.

Q: Do I need any special cooking equipment?

A: Most of the recipes in this meal plan can be cooked in a standard skillet or sheet pan. However, you will need a food processor to make the chickpea dumplings in curried tomato sauce.

Q: Can I freeze the leftovers?

A: Yes, all of the leftovers from this meal plan can be frozen for up to 3 months. Simply thaw and reheat in the microwave or oven for a quick and easy meal.

Q: How can I reduce the calories even further?

A: To reduce the calories further, you can try the following: use lean protein sources, such as turkey or chicken breast, choose low-fat dairy products, and use herbs and spices to add flavor instead of heavy sauces.