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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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org

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.
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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