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Fast & Healthy Dinner Recipes You Must Try Today

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Cooking healthy meals during a busy week can feel like a challenge. But fear not! These delicious dinner recipes are all under 500 calories, packed with nutrients and ready in 30 minutes or less. So ditch the takeaway menus and get ready to work some culinary magic in your own kitchen!

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Healthy Dinner Recipes

Spicy Shrimp Scampi with Zucchini Noodles (350 kcal):

Ingredients:

  • 1 pound shrimp, peeled and deveined
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1/2 teaspoon red pepper flakes (adjust for spice preference)
  • 1/4 cup dry white wine
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup chopped fresh parsley
  • 1 medium zucchini, spiralized (or use a vegetable peeler for long, thin strips)
  • Salt and freshly ground black pepper, to taste

Instructions:

  1. Heat olive oil in a large pan over medium heat. Add garlic and red pepper flakes, cook for 30 seconds until fragrant.
  2. Increase heat to medium-high and add shrimp. Cook for 2-3 minutes per side, or until pink and opaque. Remove shrimp from pan and set aside.
  3. Deglaze the pan with white wine, scraping up any browned bits. Let simmer for 1 minute.
  4. Add cherry tomatoes and cook for 2 minutes, or until softened slightly.
  5. Toss in zucchini noodles and cook for 1-2 minutes, until tender-crisp.
  6. Return shrimp to the pan and stir to coat with sauce. Season with salt and pepper to taste.
  7. Garnish with fresh parsley and serve immediately.

One-Pan Lemon Garlic Salmon with Roasted Asparagus (400 kcal):

Ingredients:

  • 2 salmon fillets (around 6 oz each)
  • 1 tablespoon olive oil
  • 1 lemon, sliced
  • 2 cloves garlic, minced
  • 1 bunch asparagus, trimmed
  • 1/4 cup dry white wine (optional)
  • Salt and freshly ground black pepper, to taste

Instructions:

  1. Preheat oven to 400°F (200°C). Lightly grease a baking sheet.
  2. In a bowl, toss asparagus with olive oil, salt, and pepper. Spread asparagus on the prepared baking sheet.
  3. Place salmon fillets on top of the asparagus. Season with salt and pepper.
  4. Arrange lemon slices and sprinkle minced garlic over the salmon.
  5. Pour white wine (if using) around the bottom of the pan (not directly on the fish).
  6. Bake for 15-20 minutes, or until salmon is cooked through and flakes easily with a fork.

Turkey Taco Bowls (380 kcal):

Ingredients:

  • 1 pound ground turkey
  • 1 packet taco seasoning
  • 1/2 cup chopped onion
  • 1 bell pepper, any color, diced
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 cup chopped romaine lettuce
  • 1/2 cup chopped tomatoes
  • 1/4 cup shredded low-fat cheese
  • 1/4 cup light sour cream (optional)
  • 1 avocado, sliced (optional)

Instructions:

  1. Heat a large pan over medium heat. Crumble ground turkey into the pan and cook until browned, breaking it up with a spoon. Drain any excess grease.
  2. Stir in taco seasoning and cook for an additional minute.
  3. Add onion and bell pepper to the pan and cook for 3-4 minutes, or until softened.
  4. Stir in black beans and heat through.
  5. Divide romaine lettuce among bowls. Top with cooked turkey mixture, tomatoes, cheese, sour cream (if using), and avocado (if using).

Mediterranean Chicken Quinoa Bowls (450 kcal):

Ingredients:

  • 1 boneless, skinless chicken breast
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon garlic powder
  • Salt and freshly ground black pepper, to taste
  • 1 cup cooked quinoa
  • 1 cucumber, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup crumbled feta cheese
  • 1/4 cup Kalamata olives, pitted and halved
  • 2 tablespoons chopped fresh parsley
  • Lemon wedges, for serving (optional)

Instructions:

  1. Preheat oven to 400°F (200°C). Lightly grease a baking dish.
  2. Season chicken breast with olive oil, oregano, garlic powder, salt, and pepper.
  3. Place chicken in the prepared baking dish and bake for 20-25 minutes, or until cooked through.
  4. While the chicken cooks, prepare the bowls. Divide cooked quinoa among bowls.
  5. Top with diced cucumber, cherry tomatoes, feta cheese, Kalamata olives, and fresh parsley.
  6. Once cooked, slice chicken breast and add it to the bowls.
  7. Serve with lemon wedges for an extra burst of flavor (optional).

Shrimp and Vegetable Stir-Fry with Brown Rice (420 kcal):

Ingredients:

  • 1 pound shrimp, peeled and deveined
  • 1 tablespoon cornstarch
  • 1 tablespoon soy sauce
  • 1 tablespoon vegetable oil
  • 1 red bell pepper, sliced
  • 1 broccoli floret, cut into bite-sized pieces
  • 1 cup snow peas
  • 1/2 cup sliced mushrooms
  • 1 clove garlic, minced
  • 1/4 cup chicken broth
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 cup cooked brown rice
  • Salt and freshly ground black pepper, to taste

Instructions:

  1. In a bowl, toss shrimp with cornstarch and soy sauce. Set aside to marinate for 10 minutes.
  2. Heat vegetable oil in a large pan or wok over medium-high heat. Add shrimp and cook for 2-3 minutes per side, or until pink and opaque. Remove shrimp from the pan and set aside.
  3. Add bell pepper, broccoli, snow peas, and mushrooms to the pan. Stir-fry for 3-4 minutes, or until vegetables are tender-crisp.
  4. Add garlic and cook for an additional 30 seconds.
  5. In a small bowl, whisk together chicken broth, soy sauce, rice vinegar, and sesame oil.
  6. Pour the sauce into the pan with the vegetables and bring to a simmer. Cook for 1 minute, or until slightly thickened.
  7. Stir in cooked shrimp and brown rice. Heat through.
  8. Season with salt and pepper to taste. Serve immediately.

Creamy Tomato and Spinach Pasta with Chicken Sausage (480 kcal):

Ingredients:

  • 1 pound whole-wheat penne pasta
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 pound chicken sausage, casings removed and crumbled
  • 1 (14.5 oz) can diced tomatoes, undrained
  • 1/2 cup low-fat milk
  • 1/4 cup grated Parmesan cheese
  • 1 cup fresh spinach, chopped
  • Salt and freshly ground black pepper, to taste
  • Fresh basil leaves, for garnish (optional)

Instructions:

  1. Cook pasta according to package directions. Drain and set aside.
  2. Heat olive oil in a large pan over medium heat. Add onion and cook for 3-4 minutes, or until softened.
  3. Add garlic and cook for an additional 30 seconds.
  4. Crumble chicken sausage into the pan and cook until browned, breaking it up with a spoon. Drain any excess grease.
  5. Stir in diced tomatoes with their juices, milk, and Parmesan cheese. Bring to a simmer.
  6. Cook for 5 minutes, or until slightly thickened.
  7. Add chopped spinach and cook until wilted.
  8. Toss cooked pasta with the sauce and sausage mixture. Season with salt and pepper to taste.
  9. Garnish with fresh basil leaves (optional) and serve immediately.

Vegetarian Buddha Bowl with Miso Tahini Dressing (390 kcal):

Ingredients:

  • 1 cup cooked brown rice
  • 1/2 cup roasted sweet potato cubes
  • 1/2 cup roasted Brussels sprouts
  • 1/2 cup crumbled tofu (optional)
  • 1/4 cup shredded carrots
  • 1/4 cup chopped cucumber
  • 1/4 cup edamame, shelled
  • 2 tablespoons chopped fresh cilantro
  • For the Miso Tahini Dressing:
    • 2 tablespoons white miso paste
    • 1 tablespoon tahini
    • 1 tablespoon rice vinegar
    • 1 tablespoon low-sodium soy sauce
    • 1 tablespoon water
    • 1 clove garlic, minced
    • 1 teaspoon grated ginger

Instructions:

  1. Preheat oven to 400°F (200°C). Toss sweet potato cubes and Brussels sprouts with a tablespoon of olive oil, salt, and pepper. Roast on a baking sheet for 20-25 minutes, or until tender-crisp.
  2. While vegetables roast, cook brown rice according to package directions and prepare tofu according to desired method (optional).
  3. In a small bowl, whisk together all ingredients for the Miso Tahini Dressing until smooth.
  4. Assemble bowls by dividing cooked brown rice, roasted vegetables, tofu (if using), shredded carrots, chopped cucumber, and edamame among bowls.
  5. Drizzle each bowl with Miso Tahini Dressing and garnish with fresh cilantro.

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