5 low-calorie weeknight dinners

ByEdita

5 low-calorie weeknight dinners — each designed to be filling, flavorful, and around 400–500 calories per serving. No boring “diet food” here — just clean, satisfying meals that get the job done.

1. Zucchini Noodle Shrimp Scampi

Time: 20 minutes
Calories: ~350 per serving
Serves: 2

Ingredients:

  • 2 medium zucchinis, spiralized
  • 8 oz shrimp, peeled and divined
  • 1 tbsp olive oil
  • 2 garlic cloves, minced
  • Juice of 1/2 lemon
  • 1 tbsp chopped parsley
  • Pinch of chili flakes (optional)

Instructions:

  1. Sauté garlic in olive oil for 1 minute. Add shrimp and cook until pink (3–4 minutes).
  2. Add zucchini noodles, toss, and cook 2–3 minutes until just tender.
  3. Finish with lemon juice, chili flakes, and parsley.

Low-calorie tip: Don’t overcook the zoodles or they’ll get soggy.

2. Turkey Taco Lettuce Cups

Time: 25 minutes
Calories: ~400 per serving (4 cups)
Serves: 4

Ingredients:

  • 1 lb lean ground turkey
  • 1 tsp cumin
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • Salt + pepper
  • 1/2 cup diced onion
  • 1/2 cup chopped tomato
  • 1 head romaine or butter lettuce (for cups)
  • Optional: hot sauce, plain Greek yogurt (instead of sour cream)

Instructions:

  1. Cook turkey and onion until browned. Add spices and tomato.
  2. Simmer for 5 minutes. Spoon into lettuce leaves.
  3. Top with a dollop of Greek yogurt and hot sauce.

3. Cauliflower Fried Rice

Time: 20 minutes
Calories: ~300 per serving
Serves: 4

Ingredients:

  • 1 medium head cauliflower, grated or riced
  • 2 eggs, beaten
  • 1 cup mixed frozen vegetables
  • 2 green onions, sliced
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil

Instructions:

  1. Cook veggies in sesame oil. Push to one side, scramble eggs on the other.
  2. Stir in cauliflower rice and soy sauce.
  3. Cook 5–7 minutes, stirring until everything is heated and golden.

4. Grilled Chicken & Veggie Sheet Pan

Time: 30 minutes
Calories: ~400 per serving
Serves: 4

Ingredients:

  • 4 boneless skinless chicken breasts
  • 1 zucchini, chopped
  • 1 red bell pepper, sliced
  • 1 cup cherry tomatoes
  • 1 red onion, chopped
  • 1 tbsp olive oil
  • 1 tsp Italian seasoning
  • Salt + pepper

Instructions:

  1. Preheat oven to 425°F (220°C).
  2. Toss all veggies with oil and seasoning. Spread on sheet pan.
  3. Add chicken, season with salt, pepper, and Italian herbs.
  4. Roast for 25 minutes or until chicken is done.

Optional: Serve with lemon wedges or a drizzle of balsamic glaze.

5. Spaghetti Squash with Marinara & Turkey Meatballs

Time: 30 minutes
Calories: ~450 per serving
Serves: 4

Ingredients:

  • 1 medium spaghetti squash
  • 1 lb lean ground turkey
  • 1 egg
  • 1/4 cup breadcrumbs (or almond flour)
  • 1 tsp Italian seasoning
  • 1 1/2 cups low-sugar marinara sauce
  • Fresh basil (optional)

Instructions:

  1. Microwave or roast spaghetti squash until tender, then scrape into noodles.
  2. Mix turkey, egg, seasoning, and crumbs. Form into small meatballs.
  3. Bake or pan-cook meatballs until browned and cooked through.
  4. Warm marinara, toss with squash, top with meatballs and basil.

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