Meals for Busy Weeknights
Here are 5 easy meals that are healthy, filling, and on the table in 30 minutes or less! 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
| Meal |  |
Ingredients | |
Calories/Serving |
| Dinner 1 |  |
Chicken Veggie Risotto, Mixed Green Salad, Fresh Star Fruit Cups 1 serving Chicken Veggie Risotto 2 cups mixed salad greens 1 cup cherry tomatoes, sliced in half ¼ black olives, sliced 1 Tbsp Italian dressing, low calorie 1 serving Fresh Star Fruit Cup 1 cup (8 oz) nonfat milk |
|
592 Calories |
| Nutrition Info | ||
| Total Calories: 592 % Fat: 23% % Saturated Fat: 5% % Carbohydrate: 51% % Protein: 30% |
Sodium: 785 mg Cholesterol: 77 mg Fiber: 13g Vitamin A: 103% Vitamin C: 216% Calcium: 57% |
Grains: 1/2 ounce Vegetables: 3 cups Fruits: 1 cup Milk: 1 cup Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 2 | |
Portobello Mushroom Fajitas, Spicy Black Beans, Pineapple 1 serving Portobello Mushroom Fajitas 1 serving Spicy Black Beans 1 cup pineapple, cubed 1 cup (8 oz) nonfat milk |
|
500 Calories |
| Nutrition Info | ||
| Total Calories: 500 % Fat: 14% % Saturated Fat: 2% % Carbohydrate: 73% % Protein: 18% |
Sodium: 659 mg Cholesterol: 5 mg Fiber: 13 g Vitamin A: 26% Vitamin C: 153% Calcium: 40% |
Grains: 2 ounces Vegetables: 2 cups Fruits: 1 ¼ cups Milk: 1 cup Meat and Beans: 1 ounce |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 3 | |
Herbed Garden Pizza, Zesty Tomato Soup, Pear & Celery Salad 1 serving Herbed Garden Pizza 1 serving Zesty Tomato Soup 1 serving Pear and Celery Salad 2 cups (16 oz) water |
|
556 Calories |
| Nutrition Info | ||
| Total Calories: 556 % Fat: 30% % Saturated Fat: 1% % Carbohydrate: 54% % Protein: 20% |
Sodium: 804 mg Cholesterol: 14 mg Fiber: 13 g Vitamin A: 53% Vitamin C: 145% Calcium: 88% |
Grains: 4 ounces Vegetables: 2 ¼ cups Fruits: ½ cup Milk: 1 ½ cup Meat and Beans: ½ ounce |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 4 | |
Sunburst Stir Fry, Cantaloupe & Cottage Cheese 1 serving Sunburst Stir Fry 1 cup cantaloupe, diced ½ cup cottage cheese, lowfat 1 cup (8 oz) nonfat milk |
|
569 Calories |
| Nutrition Info | ||
| Total Calories: 569 % Fat: 17% % Saturated Fat: 5% % Carbohydrate: 54% % Protein: 30% |
Sodium: 857 mg Cholesterol: 47 mg Fiber: 6 g Vitamin A: 69% Vitamin C: 202% Calcium: 43% |
Grains: 1 ounce Vegetables: 1 cups Fruits: 1 ½ cups Milk: 1 ¼ cups Meat and Beans: 2 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner 5 | |
Creamy Squash Soup w/ Shredded Apples, Baked Salmon, Green Beans, Dinner Roll 1 serving Creamy Squash Soup with Shredded Apples 3 oz piece of salmon, baked, lightly salt and peppered 1 cup green beans, pan fried in non-stick cooking spray 1/8 tsp garlic powder 1 whole wheat dinner roll 2 tsp butter spread, low calorie 2 cups (16 oz) water |
|
624 Calories |
| Nutrition Info | ||
| Total Calories: 624 % Fat: 27% % Saturated Fat: 5% % Carbohydrate: 47% % Protein: 29% |
Sodium: 944 mg Cholesterol: 64 mg Fiber: 11 g Vitamin A: 99% Vitamin C: 40% Calcium: 69% |
Grains: 1 ½ ounces Vegetables: 1 ½ cups Fruits: ½ cup Milk: 1 ½ cups Meat and Beans: 3 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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