7 Dinner & Dessert Combos
In a funk over what to make for dinner? Give your brain a rest and worry no more. Check out
these healthy dinner/dessert combos – all less than 700 calories! See Daily Recommendations for a Healthy, Balanced Diet
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.
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).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Day 1
| Meal |  |
Ingredients | |
Calories/Serving |
| Dinner |  |
Grilled Lamb Salad, Orange Wedges, Banana Waldorf 1 serving Grilled Lamb Salad ½ orange, cut into wedges 1 cup (8oz) milk, nonfat |
|
634 Calories |
| Dessert | 1 serving Banana Waldorf |
| Total Calories: 634 | ||
| % Fat: 21% % Saturated Fat: 6% % Carbohydrate: 59% % Protein: 23% |
Sodium: 748 mg Cholesterol: 65 mg Fiber: 10 g Vitamin A: 64% Vitamin C: 119% Calcium: 70% |
Grains: 0 ounces Vegetables: 1 ¾ cups Fruits: 1 ½ cups Milk: 1 ¾ cups Meat and Beans: 3 ounces |
Day 2
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner | |
Herbed Spinach Quiche Portobello Caps, Green Beans w/Roasted Red Peppers, Fruited Romaine Salad, Dinner Roll, Florida Sunshine Shake 1 serving Herbed Spinach Quiche Portobello Caps 1 serving Green Beans w/Roasted Red Peppers 1 serving Fruited Romaine Salad 1 whole-wheat dinner roll 2 cups (16 oz) water |
|
595 Calories |
| Dessert | 1 serving Florida Sunshine Shake |
| Total Calories: 595 | ||
| % Fat: 22% % Saturated Fat: 6% % Carbohydrate: 63% % Protein: 19% |
Sodium: 906 mg Cholesterol: 166 mg Fiber: 15 g Vitamin A: 94% Vitamin C: 232% Calcium: 45% |
Grains: 2 ounces Vegetables: 3 ½ cups Fruits: 1 ½ cups Milk: ½ cup Meat and Beans: 1 ½ ounces |
Day 3
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner | |
Mediterranean Potato Soup, Crusty Bread, Arugula & Red Onion Salad, Chocolate Strawberries 1 serving Mediterranean Potato Soup 1 slice whole-wheat French bread 1 teaspoon butter, unsalted 1 serving Arugula & Red Onion Salad 2 cups (16oz) water |
|
687 Calories |
| Dessert | 3 large strawberries dipped in dark chocolate |
| Total Calories: 687 | ||
| % Fat: 45% % Saturated Fat: 10% % Carbohydrate: 46% % Protein: 12% |
Sodium: 435 mg Cholesterol: 20 mg Fiber: 12 g Vitamin A: 55% Vitamin C: 81% Calcium: 51% |
Grains: 2 ounces Vegetables: 3 ½ cups Fruits: ¼ cup Milk: 1 ¼ cups Meat and Beans: 0 ounces |
Day 4
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner | |
Curried Shrimp in Carrot Nest & Rice tossed w/Peas & Peanuts, Tropical Sunrise Parfait 1 serving Curried Shrimp in Carrot Nest ½ cup of brown rice ¼ cup peas 1 tablespoon chopped peanuts, unsalted & roasted 2 cups (16oz) water |
|
698 Calories |
| Dessert | 1 serving Tropical Sunrise Parfait |
| Total Calories: 698 | ||
| % Fat: 28% % Saturated Fat: 4% % Carbohydrate: 56% % Protein: 19% |
Sodium: 623 mg Cholesterol: 144 mg Fiber: 10 g Vitamin A: 50% Vitamin C: 44% Calcium: 27% |
Grains: 1 ounce Vegetables: ¾ cup Fruits: 1 cup Milk: ¼ cup Meat and Beans: 3 ½ ounces |
Day 5
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner | |
Tuna & Black Bean Salad Wraps, Broccoli Mandarin Orange Salad, Fun in the Sun Banana Split 1 serving Tuna & Black Bean Salad Wraps 1 serving Broccoli Mandarin Orange Salad 1 cup (8oz) milk, nonfat |
|
597 Calories |
| Dessert | 1 serving Fun in the Sun Banana Split |
| Total Calories: 597 | ||
| % Fat: 23% % Saturated Fat: 5% % Carbohydrate: 56% % Protein: 24% |
Sodium: 386 mg Cholesterol: 21 mg Fiber: 9 g Vitamin A: 46% Vitamin C: 124% Calcium: 46% |
Grains: ½ ounce Vegetables: 1 ¼ cups Fruits: 1 ¼ cups Milk: 1 cup Meat and Beans: 2 ounces |
Day 6
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner | |
Rosemary Lemon Chicken w/Vegetables, Roasted Cauliflower, Rye Bread, Fruit Kabobs & Sweet Yogurt Dip 1 serving Rosemary Lemon Chicken w/Vegetables 1 serving Roasted Cauliflower 1 slice rye bread 1 teaspoon orange marmalade 1 cup (8oz) milk, nonfat |
|
609 Calories |
| Dessert | 1 serving Fruit Kabobs & Sweet Yogurt Dip |
| Total Calories: 609 | ||
| % Fat: 14% % Saturated Fat: 3% % Carbohydrate: 61% % Protein: 28% |
Sodium: 471 mg Cholesterol: 76 mg Fiber: 14 g Vitamin A: 99% Vitamin C: 252% Calcium: 58% |
Grains: 1 ounce Vegetables: 3 1/3 cups Fruits: ¾ cup Milk: 1 ¼ cups Meat and Beans: 3 ounces |
Day 7
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner | |
Skillet Lasagna, Wilted Spinach Salad, Pears in Orange Sauce 1 serving Skillet Lasagna 1 serving Wilted Spinach Salad 1 cup (8oz) milk, nonfat |
|
580 Calories |
| Dessert | 1 serving Pears in Orange Sauce |
| Total Calories: 580 | ||
| % Fat: 18% % Saturated Fat: 9% % Carbohydrate: 66% % Protein: 20% |
Sodium: 874 mg Cholesterol: 36 mg Fiber: 10 g Vitamin A: 64% Vitamin C: 101% Calcium: 61% |
Grains: 1 ½ ounces Vegetables: 2 cups Fruits: 1 ½ cups Milk: 1 ¾ cups Meat and Beans: 0 ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
- 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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