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7-Day Meal Plan: Fast Dinners for 400 Calories or Less

By: Victoria Seaver, M.S., R.D., C.D., Digital Meal Plan Editor

For those weeks when you just can't, this 7-day meal plan is a no-brainer. The seriously delicious dinners in this plan come together quickly in a half hour and clock in under 400 calories—making it easy to eat well and keep your calories in check. Enjoy a healthy take on dishes like creamy fettuccine alfredo, crispy chicken schnitzel and spicy shrimp stir-fry. These satisfying meals will get you through the week with ease.

Day 1: Green Bean, Eggplant & Shrimp Stir-Fry

Green Bean, Eggplant & Shrimp Stir-Fry: This healthy eggplant and shrimp stir-fry recipe has a Korean-inspired gochujang sauce. Because stir-fries cook up quickly, have all the ingredients prepped and next to the stove before you turn on the heat. Serve over brown rice or rice noodles.

Day 2: Quick Fettuccine Alfredo

Quick Fettuccine Alfredo: In this healthy fettuccine Alfredo recipe, the sauce for this classic pasta dish gets a makeover, using yogurt. Although we like to toss this creamy pasta sauce with fettuccine, any whole-wheat pasta can be used. Serve pasta with Herb & Arugula Salad with Balsamic Vinaigrette.

Day 3: Crispy Chicken Schnitzel with Herb-Brown Butter

Crispy Chicken Schnitzel with Herb-Brown Butter: This healthy recipe for crispy chicken schnitzel involves coating the chicken breasts with fresh whole-wheat breadcrumbs and oven "frying" using a mist of olive oil cooking spray instead of frying in lots of oil. Serve chicken on a bed of mixed greens.

Day 4: Creamy Asparagus-Potato Soup

Creamy Asparagus-Potato Soup: In this fast asparagus soup recipe, potato adds creaminess without adding cream. Double or triple this soup and freeze the leftovers for a quick lunch. Serve this tasty soup with Arugula-Pecorino Cheese Toasts.

Day 5: Seared Cod with Spinach-Lemon Sauce

Seared Cod with Spinach-Lemon Sauce: A citrus-laced spinach sauce zests up delicate cod in this healthy fish recipe. If you can find Meyer lemons, use their sweeter juice instead of the regular lemon and orange juices. Serve with roasted cherry tomatoes and zucchini with angel hair pasta.

Day 6: Taco Lettuce Wraps

Taco Lettuce Wraps: Don't limit yourself to lettuce for this low-carb, gluten-free taco lettuce wrap recipe—any fresh green sturdy enough to wrap around 1/2 cup of filling works. Serve with your favorite light beer.

Day 7: Roasted Asparagus, Mushrooms & Prosciutto with Roasted Chicken Breast

Roasted Asparagus, Mushrooms & Prosciutto: A quick roast in the oven and this trio melds together to become the perfect vegetable side dish recipe. Serve with roasted chicken breast for a delicious meal.

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