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

500-Calorie Dump & Go Dinners (& Purchasing Record!)

Our column, ThePrep, has every thing you may must make meal planning and meal prep as simple as might be. Dietary wants differ from one particular person to a different, and we invite you to make use of these dinner plans as inspiration and tweak them as you see match. Signal as much as get a meal plan delivered to your inbox each Saturday!


I used to be visiting my mother and father in Mexico for a few weeks over the vacations, and whereas it was so good to be house, stress-free and having fun with a few of my favourite dishes, being out of my routine has left me drained and sluggish. Now that I’m house in Texas and getting again to my regular schedule, I’m planning to make meals which are simply as nutritious as they’re scrumptious. And since I’ve a lot unpacking to do and don’t wish to spend tons of time doing dishes, I’m going to stay to dump-and-go recipes this week. Let’s get cooking!



Your Meal Plan

Whereas the climate was fairly gentle in Mexico, it continues to drop right here in Austin. And to me, there’s nothing cozier on a chilly winter’s night time than a steaming bowl of soup, which is why I’m excited to make Bean & Beef Taco Soup on Thursday, which comes collectively simply in a single Dutch oven. Plus, it’s filled with flavors I grew up with, so consuming it appears like a hug from Mother. This recipe options comfort objects like frozen corn and canned tomatoes with inexperienced chiles, beans and tomato sauce. To spherical out the meal, I’ll serve it a Primary Inexperienced Salad with French dressing. Whereas this salad recipe requires blended greens, I like to make use of a flavorful mixture of arugula, spinach and child kale. 


The entire dinners on this week’s meal plan are available in proper round 500 energy, a degree at which most people will really feel glad at. Nonetheless, these meals are supposed to be a information, so be happy to regulate how a lot you eat based mostly in your starvation and fullness cues. 


Sunday: Garlic Butter-Roasted Salmon with Potatoes & Asparagus (522 energy) 
Monday
: Sheet-Pan Baked Feta with Bell Peppers & Chickpeas facet of 1 cup of cooked quinoa (500 energy)
Tuesday:
Sluggish-Cooker Lemon-Pepper Rooster Thighs with Broccolini with 1 cup cooked barley (485 energy)
Wednesday:
Sheet-Pan Shrimp, Pineapple & Peppers with Rice (505 energy)
Thursday
: Bean & Beef Taco Soup with a facet of Primary Inexperienced Salad with French dressing (523 energy)
Friday:
Eggs in Tomato Sauce with Chickpeas & Spinach with a big toasted whole-wheat pita bread (491 energy)





One thing to Sip On

Photographer: Jennifer Causey, Meals Stylist: Julian Hensarling, Prop Stylist: Christina Daley



Whereas I’m not a strict New Yr’s decision kind of woman, I’ve determined that I wish to prioritize sleep this 12 months. So, I’ve been attempting to undertake sleep hygiene habits that really feel doable, similar to limiting my caffeine consumption, stretching earlier than mattress, avoiding screens at bedtime and sipping on this scrumptious Tart Cherry Nighttime Mocktail. Should you’re questioning how this drink may help you nod off, analysis has proven that tart cherries include melatonin, a hormone our physique produces that helps regulate sleep. Should you’re additionally seeking to enhance your z’s, you must undoubtedly give it a strive. 


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



What’s Inspiring Me This Week

Getty Pictures

Whereas many individuals attempt to get out and in of the grocery retailer as rapidly as potential, I like wandering round each aisle, particularly when it isn’t jam-packed. And Costsco’s January offers are calling my title! Among the objects I’ll add to my procuring checklist are Easy Mills Almond Flour Crackers and Tillamook Medium Cheddar Snack Parts, an ideal combo for a grab-and-go snack. Full of protein and wholesome fat, this snack will provide help to really feel glad till your subsequent meal. 


Discover Out Extra: The 7 Greatest Sale Objects at Costco in January

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