Dump & Go Dinners Under 500 Calories with a Shopping List

###Introducing ThePrep: Your Guide to Meal Planning and Prep

If you’re someone who struggles with meal planning and meal prep, look no further! Our column, ThePrep, has got you covered. We understand that everyone’s nutritional needs differ, so we invite you to use our dinner plans as inspiration and tweak them to fit your preferences. Plus, sign up to receive a meal plan delivered to your inbox every Saturday, making the process even easier.

###Getting Back on Track with Nutritious Meals

After a relaxing visit to Mexico over the holidays, indulging in delicious dishes, it’s time to get back to a routine. However, being out of the usual schedule can leave you feeling tired and sluggish. Now that we’re back home in Texas, it’s time to plan meals that are both nutritious and delicious. With plenty of unpacking to do, we’re opting for dump-and-go recipes this week. Let’s get cooking!

###A Cozy Winter Meal Plan

While the weather in Mexico was mild, Austin is experiencing a drop in temperature. And what’s cozier on a cold winter’s night than a steaming bowl of soup? That’s why we’re excited to make Bean & Beef Taco Soup on Thursday. This recipe is not only easy to make in a single Dutch oven but also brings back flavors from childhood, making it feel like a comforting hug from Mom. The recipe includes convenient ingredients like frozen corn, canned tomatoes with green chiles, beans, and tomato sauce. To complete the meal, we’ll serve it with a Basic Green Salad with Vinaigrette, using a mix of arugula, spinach, and baby kale for added flavor.

###A Balanced Approach

All the dinners in this week’s meal plan come in at around 500 calories, a level that most people will find satisfying. However, these meals are meant to be a guide, so feel free to adjust the portions based on your hunger and fullness cues. Here’s a breakdown of the meals for each day:

– Sunday: Garlic Butter-Roasted Salmon with Potatoes & Asparagus (522 calories)
– Monday: Sheet-Pan Baked Feta with Bell Peppers & Chickpeas, served with 1 cup of cooked quinoa (500 calories)
– Tuesday: Slow-Cooker Lemon-Pepper Chicken Thighs with Broccolini, accompanied by 1 cup of cooked barley (485 calories)
– Wednesday: Sheet-Pan Shrimp, Pineapple & Peppers with Rice (505 calories)
– Thursday: Bean & Beef Taco Soup with a side of Basic Green Salad with Vinaigrette (523 calories)
– Friday: Eggs in Tomato Sauce with Chickpeas & Spinach, served with a large toasted whole-wheat pita bread (491 calories)

###Something to Sip On: Tart Cherry Nighttime Mocktail

While not one for strict New Year’s resolutions, prioritizing sleep is a goal for many. To help achieve better sleep, adopting sleep hygiene habits is essential. One habit to consider is enjoying a delicious Tart Cherry Nighttime Mocktail. Research has shown that tart cherries contain melatonin, a hormone that helps regulate sleep. So, if you’re looking to improve your sleep, give this mocktail a try.

###Costco’s January Deals: A Shopper’s Delight

While some people rush through the grocery store, I love taking my time and exploring every aisle, especially when it’s not crowded. This month, Costco’s January deals are calling my name. Some of the items I’ll be adding to my shopping list include Simple Mills Almond Flour Crackers and Tillamook Medium Cheddar Snack Portions. This combination is perfect for a grab-and-go snack, packed with protein and healthy fats to keep you satisfied until your next meal.

For more information on Costco’s January deals, check out our article on the 7 Best Sale Items at Costco this month.

With ThePrep, meal planning and prep have never been easier. Stay tuned for next week’s meal plan and more exciting tips and recipes.

Original Story at www.eatingwell.com – 2024-01-05 22:15:00

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