Have a Plant: Fruits & Veggies for Better Health

Chicken Dinner Ideas

Tired of the same ole, same ole Wednesday night chicken dish? Broaden your horizons with these 7 tasty chicken dinners for 590 calories or less! They’ll each easily fit into the 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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Meal Ingredients Calories/Serving
Dinner #1 Chicken Ratatouille w/Noodles

1 serving Chicken Ratatouille
1 cup whole-wheat pasta noodles, cooked

1 cup (8oz) milk, nonfat
526 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 526    
% Fat: 17%
% Saturated Fat: 3%
% Carbohydrate: 48%
% Protein: 38%
Sodium: 244 mg
Cholesterol: 87 mg
Fiber: 8 g
Vitamin A: 25%
Vitamin C: 55%
Calcium: 41%
Grains: 2 ounces
Vegetables: 2 cups
Fruits: 0 cups
Milk: 1 cup
Meat and Beans: 3 ½ ounces

Meal Ingredients Calories/Serving
Dinner #2 Chicken w/Ginger, Broccoli & Grapefruit, Brown Rice, Ambrosia

1 serving Chicken w/Ginger, Broccoli & Grapefruit
½ cup brown rice, cooked

1 serving Ambrosia

1 cup (8oz) milk, nonfat
531 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 531    
% Fat: 12%
% Saturated Fat: 4%
% Carbohydrate: 58%
% Protein: 32%
Sodium: 649 mg
Cholesterol: 76 mg
Fiber: 6 g
Vitamin A: 34%
Vitamin C: 155%
Calcium: 44%
Grains: 1 ounce
Vegetables: ¾ cup
Fruits: 1 ¼ cups
Milk: 1 cup
Meat and Beans: 3 ounces

Meal Ingredients Calories/Serving
Dinner #3 Slow Cooker Chicken Orzo & Garbanzo Beans, Broccoli

1 serving Chicken Orzo & Garbanzo Beans

1 cup broccoli, steamed

1 cup (8oz) water
540 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 540    
% Fat: 15%
% Saturated Fat: 4%
% Carbohydrate: 46%
% Protein: 38%
Sodium: 310 mg
Cholesterol: 108 mg
Fiber: 10 g
Vitamin A: 10%
Vitamin C: 113%
Calcium: 14%
Grains: 1 ½ ounces
Vegetables: 2 cups
Fruits: 0 cups
Milk: 0 cups
Meat and Beans: 4 ounces

Meal Ingredients Calories/Serving
Dinner #4 Roasted Squash & Eggplant Casserole w/Chicken, French Bread, Spinach Salad

1 serving Roasted Squash & Eggplant Casserole w/Chicken
1 tablespoon parmesan cheese, dry grated

2 slices whole-wheat crusty French bread, ½-inch thick
2 teaspoons non-butter spread, light

2 cups spinach
2 tablespoons red onion
1/2 cup mandarin orange segments
1 tablespoon honey mustard dressing, light

1 cup (8oz) milk, nonfat
499 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 499    
% Fat: 29%
% Saturated Fat: 7%
% Carbohydrate: 43%
% Protein: 30%
Sodium: 570 mg
Cholesterol: 66 mg
Fiber: 6 g
Vitamin A: 87%
Vitamin C: 87%
Calcium: 48%
Grains: 1 ounce
Vegetables: 2 cups
Fruits: ½ cup
Milk: 1 ¼ cups
Meat and Beans: 2 ½ ounces

Meal Ingredients Calories/Serving
Dinner #5 Sesame Chicken over Soba Noodles, Power Gold Smoothie

1 serving Sesame Chicken
½ cup soba noodles, cooked

1 serving Power Gold Smoothie

1 cup (8oz) water
498 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 498    
% Fat: 10%
% Saturated Fat: 2%
% Carbohydrate: 56%
% Protein: 34%
Sodium: 497 mg
Cholesterol: 73 mg
Fiber: 6 g
Vitamin A: 78%
Vitamin C: 160%
Calcium: 16%
Grains: 1 ounce
Vegetables: 1 cup
Fruits: ½ cup
Milk: ¼ cup
Meat and Beans: 3 ounces

Meal Ingredients Calories/Serving
Dinner #6 Pear Bistro Salad, Creamy Squash Soup w/Apples

1 serving Pear Bistro Salad

1 serving Creamy Squash Soup w/Apples

2 cups (16oz) water
587 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 587    
% Fat: 19%
% Saturated Fat: 4%
% Carbohydrate: 43%
% Protein: 39%
Sodium: 521 mg
Cholesterol: 103 mg
Fiber: 10 g
Vitamin A: 123%
Vitamin C: 51%
Calcium: 68%
Grains: 0 ounces
Vegetables: 1 ½ cups
Fruits: 1 cup
Milk: 1 ½ cups
Meat and Beans: 4 ounces

Meal Ingredients Calories/Serving
Dinner #7 Bowtie Pasta w/Chicken, Broccoli, & Feta, Fruited Romaine Salad

1 serving Bowtie Pasta w/Chicken, Broccoli, & Feta

1 serving Fruited Romaine Salad

1 cup (8oz) milk ,nonfat
578 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 578    
% Fat: 29%
% Saturated Fat: 7%
% Carbohydrate: 47%
% Protein: 29%
Sodium: 694 mg
Cholesterol: 66 mg
Fiber: 10 g
Vitamin A: 53%
Vitamin C: 213%
Calcium: 55%
Grains: 2 ounce
Vegetables: 2 ½ cups
Fruits: ¼ cup
Milk: 1 ¼ cup
Meat and Beans: 2 ounces

Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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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