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Hello, my name is Carolyn Malkoon. eat well, This week I will be filling in for Maria. Her daughter and I spent last week in Florida visiting her parents. We rode our bikes and swam every day, but we also ate out a lot and ate sweets every day (because we were on vacation!). Now that I’m back at home, my body is ready to return to its normal routine. She also has a busy week ahead of her as her daughter starts playing volleyball and also starts indoor soccer sessions. So this week’s dinner plan is full of easy 3-step dinners that are all around 500 calories. Let’s dig deeper!
weekly plan
Sunday: Copycat Olive Garden Pasta e Fagioli
Monday: Creamy Tomato Salmon Skillet 20 minutes
Tuesday: The best veggie enchiladas
Wednesday: Creamy skillet chicken with spinach and mushrooms
Thursday: Best shrimp and grits
Friday: Sesame kohlrabi and chicken salad
Sunday: Copycat Olive Garden Pasta e Fagioli
Photographer: Robbie Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
Soup sundaes are a tradition in our house all winter long, and this weekend is no exception. Dig deep into this soup tonight and have leftovers for lunch another day this week. I grew up going to Olive Garden, so I’m really looking forward to trying this copycat recipe. Serve more than 2 cups to get closer to your 500 calorie goal.
Total calories: 462
Monday: Creamy Tomato Salmon Skillet 20 minutes
Salmon is a great source of anti-inflammatory omega-3 fatty acids, so we try to eat it every week. However, I’ve gotten into a bit of a rut because I keep making the same recipes over and over again. When we were in Florida, her mother made creamy tomato pasta that her daughter loved, so I think she’ll love this recipe too. He warms up a large whole-wheat pita for each of us so we can scoop up every last bit of delicious sauce.
Total calories (including pita bread): 534
Tuesday: Best Veggie Enchiladas
Photographer: Jacob Fox, Food Stylist: Holly Driesman, Prop Stylist: Joseph Wanek
My daughter loves to cook and one of her go-to dishes is making enchiladas, so I had her make this (thanks, Lila!). This vegetarian version is packed with a variety of vegetables, including zucchini, corn, and orange peppers, all of which provide anti-inflammatory nutrients. Toss the salad vegetables with the Sherry Dijon vinaigrette and enjoy.
Total calories (including salad): 518
Wednesday: Creamy Skillet Chicken with Spinach and Mushrooms
It looks like it’s going to rain on Wednesday, so a creamy skillet dinner is perfect! Plus, spinach and mushrooms are always a great combination for my family. Serve it over my new favorite whole wheat farro. It cooks quickly and has a nutty flavor and chewy texture. Plus, it’s a great source of fiber, which most of us don’t get enough of.
Total calories (including farro): 468
Thursday: Best shrimp and grits
I had the best shrimp of my life in Florida and it reminded me how much I love these plump shellfish. This recipe is a real winner, with shrimp tossed in spicy blackened seasoning, seared, and served over smoky cheese grits. Additionally, shrimp are a great source of selenium, which supports heart, immune, and thyroid health. What’s not to love? Steam the broccoli and serve together.
Total calories (including 1 cup of broccoli): 502
Friday: Sesame kohlrabi and chicken salad
It’s going to be unseasonably warm here in Vermont for most of this week, so having a big salad for dinner seems like a good move. If you haven’t tried kohlrabi yet, I highly recommend giving it a try. It is a bulbous vegetable with purple or green skin. The pulp resembles a broccoli stalk, and is slightly sweet and very chewy (my favorite part of broccoli!).
Total calories: 432
I hope you all have a great week and enjoy this dinner plan. Don’t forget to add a recipe review if you try it.
