5-day 450-calorie dinner meal plan

Looking for quick and healthy dinner options? Check out my 5-day meal plan featuring delicious and satisfying dinner recipes that are all under 450 calories! This meal plan includes a variety of flavorful dishes, from Black Bean and Corn Salad with Grilled Chicken and Avocado to Zucchini Noodles with Shrimp and Tomato Sauce. With easy-to-follow recipes and simple ingredients, my meal plan is perfect for busy weeknights when you don’t have much time to cook. Plus, all of the meals are packed with protein, fiber, and nutrients to help you stay on track with your health and fitness goals

Day 1:

• Grilled chicken breast (4 oz) with roasted sweet potatoes (1 cup) and sautéed green beans (1 cup) (approx. 450 calories)

Day 2:

• Zucchini noodles with homemade turkey meatballs (4 oz) and marinara sauce (1/2 cup) (approx. 450 calories)

Day 3:

• Grilled shrimp (4 oz) skewers with quinoa (1 cup) and roasted asparagus (1 cup) (approx. 450 calories)

Day 4:

• Seared salmon (4 oz) with roasted brussels sprouts (1 cup) and brown rice (1/2 cup) (approx. 450 calories)

Day 5:

• Black bean and corn salad with grilled chicken breast (4 oz) and avocado (1/4 cup) (approx. 450 calories)

All of these recipes are quick to prepare and healthy, providing a balanced mix of protein, healthy fats, and complex carbohydrates. Enjoy!

The Recipes

Day 1: Grilled Chicken with Roasted Sweet Potatoes and Sautéed Green Beans

Ingredients:

• 4 oz chicken breast
• 1 medium sweet potato, chopped into small cubes
• 1 cup green beans, trimmed
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. Toss chopped sweet potato with 1 tbsp of olive oil, salt, and pepper. Spread out on a baking sheet.
3. Roast sweet potato for 20-25 minutes, or until tender and lightly browned.
4. Season chicken breast with salt and pepper, then grill for 4-6 minutes per side, or until cooked through.
5. While the chicken is cooking, sauté the green beans in a pan with 1 tsp of olive oil for 5-7 minutes or until tender.
6. Serve chicken with roasted sweet potatoes and sautéed green beans.

Day 2: Zucchini Noodles with Homemade Turkey Meatballs and Marinara Sauce

Ingredients:

• 2 medium zucchinis, spiralized
• 4 oz ground turkey
• 1/4 cup breadcrumbs
• 1 egg
• 1/2 cup marinara sauce
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F.
2. Mix ground turkey, breadcrumbs, egg, salt, and pepper in a bowl.
3. Roll mixture into small balls and place on a baking sheet lined with parchment paper.
4. Bake meatballs in the oven for 20-25 minutes or until cooked through.
5. While meatballs are cooking, sauté the zucchini noodles in a pan with 1 tsp of olive oil for 2-3 minutes or until tender.
6. Heat up the marinara sauce in a separate pan.
7. Serve the zucchini noodles topped with homemade turkey meatballs and marinara sauce.

Day 3: Grilled Shrimp Skewers with Quinoa and Roasted Asparagus

Ingredients:

• 4 oz shrimp
• 1/2 cup quinoa
• 1 cup asparagus, trimmed
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions.
2. Preheat grill to medium-high heat.
3. Skewer shrimp onto skewers, brush with olive oil and season with salt and pepper.
4. Grill shrimp skewers for 2-3 minutes per side or until cooked through.
5. Toss asparagus with olive oil, salt, and pepper. Spread out on a baking sheet.
6. Roast asparagus in the oven at 400°F for 10-15 minutes or until tender and lightly browned.
7. Serve grilled shrimp skewers with quinoa and roasted asparagus.

Day 4: Seared Salmon with Roasted Brussels Sprouts and Brown Rice

Ingredients:

• 4 oz salmon fillet
• 1 cup brussels sprouts, trimmed and halved
• 1/2 cup brown rice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Cook brown rice according to package instructions.
2. Preheat oven to 400°F.
3. Season salmon fillet with salt and pepper.
4. Heat a pan with 1 tsp of olive oil over medium-high heat. Sear salmon for 3-4 minutes per side or until cooked through.
5. Toss brussels sprouts with olive oil, salt, and pepper. Spread out on a baking sheet.
6. Roast brussels

Day 5: Black Bean and Corn Salad With Grilled Chicken Breast And Avocado:

Ingredients:

• 4 oz chicken breast
• 1/2 cup black beans, drained and rinsed
• 1/2 cup corn kernels
• 1/4 cup red onion, chopped
• 1/4 cup fresh cilantro, chopped
• 1 tbsp lime juice
• 1/2 tbsp olive oil
• Salt and pepper to taste
• 1/4 cup diced avocado

Instructions:

1. Preheat grill to medium-high heat.
2. Season chicken breast with salt and pepper.
3. Grill chicken for 4-6 minutes per side or until cooked through. Set aside to cool.
4. In a bowl, mix together black beans, corn, red onion, cilantro, lime juice, olive oil, salt, and pepper.
5. Cut chicken breast into small cubes and add to the bowl.
6. Top with diced avocado and serve chilled.

This recipe makes one serving of approximately 450 calories.