5 Fresh Ideas for Weeknight Dinners
Don’t have time to think about what to plan for dinner during your busy workweek? We have ideas! Start taking advantage of springtime produce with these dinner suggestions. We offer a wide variety of meals that will satisfy even the toughest taste buds in your house. See Daily Recommendations for a Healthy, Balanced Diet
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Dinner #1 |  |
Broiled Cod, Warm Brussel Sprouts Salad, Applesauce 1- 4 oz serving cod, broiled 1 serving Warm Brussel Sprouts Salad ½ cup unsweetened apple sauce 1 cup (8 oz) milk, nonfat |
|
298 Calories |
| Total Calories: 298 | ||
| % Fat: 8% % Saturated Fat: 1% % Carbohydrate: 44% % Protein: 42% |
Sodium: 340 mg Cholesterol: 54 mg Fiber: 4.1 g % Daily Value* Vitamin A: 14% Vitamin C: 73% Calcium: 28% |
Grains: 0 ounces Vegetables: ½ cup Fruits: ½ cup Milk: 1 cup Meat and Beans: 4 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #2 | |
Turkey Veggie Burger, Sweet Potato Fries Turkey Veggie Burger 1 serving Sweet potato fries (medium potato) 1 cup (8 oz) unsweetened grape juice |
|
559 Calories |
| Total Calories: 559 | ||
| % Fat: 20% % Saturated Fat: 5% % Carbohydrate: 65% % Protein: 20% |
Sodium: 507 mg Cholesterol: 52mg Fiber: 10 g % Daily Value* Vitamin A: 78% Vitamin C: 33% Calcium: 28% |
Grains: .33 ounces Vegetables: 1 1/4 cup Fruits: 1 cup Milk: 1/10 cup Meat and Beans: 2.4 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #3 | |
Rotisserie Chicken, Green Beans, Peaches 5 oz serving rotisserie chicken breast (store bought) ¾ cup green beans, steamed 1 cup (8 oz) milk, nonfat ½ cup canned peaches, in juice |
|
350 Calories |
| Total Calories: 350 | ||
| % Fat: 12% %Saturated Fat: 2.6% % Carbohydrate: 35% % Protein: 58% |
Sodium: 585mg Cholesterol: 140mg Fiber: 5g % Daily Value* Vitamin A: 21.5% Vitamin C: 13% Calcium: 31% |
Grains: 0 Vegetables: ¾ cup Fruits: ½ cup Milk: 1 cup Meat and Beans: 5 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #4 | |
Potato Spinach Lasagna, Mixed Berries Potato Spinach Lasagna 1 cup frozen mixed berries, thawed 1 cup (8 oz) infused water (lemon, cucumber, mint) |
|
500 Calories |
| Total Calories: 500 | ||
| % Fat: 22% % Saturated Fat: 7.2% % Carbohydrate: 63% % Protein: 16% |
Sodium: 360mg Cholesterol: 70mg Fiber: 12g % Daily Value* Vitamin A: 17% Vitamin C: 82% Calcium: 36% |
Grains: 0 Vegetables: 2 ½ cup Fruits: 1 cup Milk: 1 cup Meat and Beans: 2 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #5 | |
Beef and Veggie Stir Fry, Brown Rice Beef and Veggie Stir Fry 1 cup brown rice, cooked 1 cup (8 oz) milk, nonfat |
|
476 Calories |
| Total Calories: 476 | ||
| % Fat: 18.5% % Saturated Fat: 4.5% % Carbohydrate: 57% % Protein: 23% |
Sodium: 320mg Cholesterol: 35 mg Fiber: 7g % Daily Value* Vitamin A: 124% Vitamin C: 100% Calcium: 42% |
Grains: 8 oz Vegetables: 1 ½ cups Fruits: 0 Milk: 1 cup Meat and Beans: 2 ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
*Daily Value percentages are based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day. See Daily Recommendations for a Healthy, Balanced Diet
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
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