Delicious and healthy dinners that will help you feel your best through the changing of the seasons.
Reviewed by Dietitian Maria Laura Haddad-Garcia
About This Plan
- This cozy fall dinner plan is full of balanced meals that have around 500 calories each.
- Each dish highlights protein, fiber and veggies, making it both comforting and nourishing.
- Simple one-pan, make-ahead and quick recipes keep dinner stress-free and healthy.
Fall comfort foods can absolutely fit into a balanced eating pattern, and this week’s dinners are proof. Each one clocks in at around 500 calories per serving. Plus, they’re packed with plenty of vegetables, fiber, protein and healthy fats to help me meet my nutritional needs throughout the week. While 500 calories may be a satisfying amount for many people, everyone’s needs are different, so use this number as a guide and listen to your hunger and fullness cues. A registered dietitian can also help you determine your individual calorie needs. Let’s get cooking!
Your Weekly Plan
Sunday: Crispy Chicken with Squash & Tomatoes
Monday: Sheet-Pan Roasted Butternut Squash Soup
Tuesday: Garlic Butter-Roasted Salmon with Potatoes & Asparagus
Wednesday: American Goulash
Thursday: Italian Wedding Soup
Friday: Charred Shrimp, Pesto & Quinoa Bowls
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01 of 06
Sunday: Crispy Chicken with Squash & Tomatoes
Crispy chicken is one of my favorite things to make for Sunday dinner, and this recipe feels special without much cleanup. A coating of whole-wheat panko breadcrumbs, Parmesan and oregano turns golden in the oven as the squash and tomatoes roast on the same pan. I especially love the mix of crispy chicken and tender vegetables in every bite.
Total Calories: 479
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02 of 06
Monday: Sheet-Pan Roasted Butternut Squash Soup
Roasting the squash, onion and apple before blending gives this silky-smooth soup deeper, richer flavor. If you don’t want to break down a whole butternut squash, pre-cubed squash is an easy shortcut. I’ll serve some steamed green beans on the side for a crisp contrast and an extra serving of vegetables.
Total Calories: 523 (including 1 cup steamed green beans)
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03 of 06
Tuesday: Garlic Butter–Roasted Salmon with Potatoes & Asparagus
Fall is the perfect time to get out your sheet pan. Here it’s put to good use for this one-pan wonder starring salmon, baby potatoes and asparagus. Salmon is rich in protein and also packed with omega-3 fatty acids that help lower inflammation. Drizzling butter mixed with lemon juice and garlic over the salmon elevates the meal.
Total Calories: 522
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04 of 06
Wednesday: American Goulash
A one-pot pasta packed with ground beef and tomatoes, American goulash is ultra-comforting and fuss-free. The lean ground beef provides satisfying protein, while the whole-wheat pasta adds fiber to support digestion. I’ll pair it with steamed frozen broccoli for a quick way to add a serving of veggies.
Total Calories: 472 (including 1 cup steamed broccoli)
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05 of 06
Thursday: Italian Wedding Soup
Embrace soup season by whipping up this chicken broth–based soup with chicken meatballs. It’s packed with carrots, onion, celery, garlic and spinach, so it’s rich in vitamins and super nourishing. Serve the soup with a sprinkle of Parmesan on top and toasted whole-wheat baguette slices on the side.
Total Calories: 525 (including one toasted whole-wheat baguette slice)
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06 of 06
Friday: Charred Shrimp, Pesto & Quinoa Bowls
Tossing arugula and quinoa with store-bought pesto makes a flavorful bed for lightly charred shrimp, tomatoes and avocado. Besides being packed with flavor, these bowls also offer an array of textures, from the crunchy pop of the quinoa to the creamy bits of avocado. I’ll top it with a sprinkle of feta for a salty, tangy flavor finish.
Total Calories: 504 (including 1 ounce crumbled feta)
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I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.