500-Calorie Dump & Go Dinners (Weekly Plan & Shopping List!)

Our column, ThePrep, has everything you'll need to make meal planning and meal prep as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday!

I was visiting my parents in Mexico for a couple of weeks over the holidays, and while it was so nice to be home, relaxing and enjoying some of my favorite dishes, being out of my routine has left me tired and sluggish. Now that I’m home in Texas and getting back to my normal schedule, I’m planning to make meals that are just as nutritious as they are delicious. And since I have so much unpacking to do and don’t want to spend tons of time doing dishes, I’m going to stick to dump-and-go recipes this week. Let’s get cooking!

Your Meal Plan

While the weather was pretty mild in Mexico, it continues to drop here in Austin. And to me, there’s nothing cozier on a cold winter’s night than a steaming bowl of soup, which is why I’m excited to make Bean & Beef Taco Soup on Thursday, which comes together easily in a single Dutch oven. Plus, it’s full of flavors I grew up with, so eating it feels like a hug from Mom. This recipe features convenience items like frozen corn and canned tomatoes with green chiles, beans and tomato sauce. To round out the meal, I’ll serve it a Basic Green Salad with Vinaigrette. While this salad recipe calls for mixed greens, I like to use a flavorful mix of arugula, spinach and baby kale. 

All of the dinners in this week’s meal plan come in right around 500 calories, a level at which most folks will feel satisfied at. However, these meals are meant to be a guide, so feel free to adjust how much you eat based on your hunger and fullness cues. 

Sunday: Garlic Butter-Roasted Salmon with Potatoes & Asparagus (522 calories) 
Monday: Sheet-Pan Baked Feta with Bell Peppers & Chickpeas side of 1 cup of cooked quinoa (500 calories)
Tuesday: Slow-Cooker Lemon-Pepper Chicken Thighs with Broccolini with 1 cup 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 with a large toasted whole-wheat pita bread (491 calories)

Something to Sip On

While I’m not a strict New Year’s resolution type of girl, I’ve decided that I want to prioritize sleep this year. So, I’ve been trying to adopt sleep hygiene habits that feel doable, such as limiting my caffeine intake, stretching before bed, avoiding screens at bedtime and sipping on this delicious Tart Cherry Nighttime Mocktail. If you’re wondering how this drink can help you nod off, research has shown that tart cherries contain melatonin, a hormone our body produces that helps regulate sleep. If you’re also looking to improve your zzz’s, you should definitely give it a try. 

Get the Recipe: Ease into Sleep with This Antioxidant-Rich Tart Cherry Mocktail

What’s Inspiring Me This Week

While many people try to get in and out of the grocery store as quickly as possible, I love wandering around every aisle, especially when it isn’t jam-packed. And Costco’s January deals are calling my name! Some of the items I’ll add to my shopping list are Simple Mills Almond Flour Crackers and Tillamook Medium Cheddar Snack Portions, a perfect combo for a grab-and-go snack. Packed with protein and healthy fats, this snack will help you feel satisfied until your next meal. 

Find Out More: The 7 Best Sale Items at Costco in January