ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Sunday Strategist: A Week of Healthy Menus — January 13-17

Here, another week’s worth of fast, healthy, and tasty menus. It’s not the dread of cooking that deters so many of us from the kitchen each night; it’s actually deciding what to cook from the millions of options bombarding us from so many different places. Here, we’ve done the planning for you. Not just menus, but healthy menus that are fast—on the table in less than 45 minutes.

If you’re anything like me and my family, last week was all about survival—making it through the first full week back at work, getting kiddos back into the routine of school and activities. This week, though… This week is all about a serious post-holiday reset. Maybe, just maybe, you need to reset your diet because (like me!) you tended to overindulge during the chaos of the holidays and the chaos of last week. I want to think I’m not the only one in this boat, so let’s row ourselves together to a healthier place with a week of complete dinners all under 400 calories. Ready, set, reset!!

The Plan Monday: Chipotle–Black Bean Chili with Quick Corn Bread with Smoky-Sweet Butter Tuesday: Lemony Chicken Saltimbocca with Quick Chive Mashed Potatoes and Broccoli with Red Pepper Flakes and Toasted Garlic Wednesday: Spicy Shrimp Noodle Bowl with Cucumber-Peanut Salad Thursday: Spiced Pork Tenderloin with Sautéed Apples with Orzo with Garlicky Spinach Friday: Barbecue Sirloin and Blue Cheese Salad with Garlic-Parmesan Toasts Dessert Bonus: Anjou Pears and Grapes with Blue Cheese and Walnuts

Monday: A hearty bowl of chili is a fine, fine thing on a winter night, especially when it’s our fast and easy to make Chipotle–Black Bean Chili. This vegetarian version comes together in no time and picks up great flavor from canned chipotle chiles. Corn bread is the perfect side to complete the meal, especially when served with smoky honey butter. Total calories: 395!

Chipotle-Black Bean Chili | Photo: Howard L. Puckett

Tuesday: A low-cal dinner that includes prosciutto and mashed potatoes? Yes, please! Turn boring chicken cutlets into a delicious, entertaining-worthy entrée by wrapping them with fresh sage and salty prosciutto for Lemony Chicken Saltimbocca. The citrusy sauce is great over mashed potatoes, which temper the tang and soak up every drop. A little chile heat in the broccoli side balances all the flavors. Total calories: 363!

Lemony Chicken Saltimbocca | Photo: Johnny Autry

Wednesday: Time to stoke the fire with a spicy number! Everyday supermarket ingredients make up Spicy Shrimp Noodle Bowl, a dish with big, bold global flavors. It’s fun to slurp up the slippery noodles, and don’t be afraid to tip the bowl and drink the broth. To cool your palate, munch on crunchy Cucumber-Peanut Salad, a refreshing, superfast side. Total calories: 288!

Spicy Shrimp Noodle Bowl | Photo: John Autry

Cucumber-Peanut Salad | Photo: Randy Mayor; Stylist: Cindy Barr

Thursday: Pork and apples are a timeless combination. With our Spiced Pork Tenderloin with Sautéed Apples, we give the classic a slight update by putting the sweet spices (cinnamon, nutmeg) on the pork and the savory touches (shallots, thyme) on the apples. Because the whole dish leans a bit sweet, serve with a decidedly savory side like Orzo with Garlicky Spinach, which combines starch and vegetable in one fast dish. Total calories: 382!

Orzo with Garlicky Spinach | Photo: Johnny Autry

Friday: A steakhouse meal would certainly blow this week’s calorie budget, so instead make a steakhouse-inspired meal that gives you spice-rubbed sirloin, blue cheese salad, and cheesy garlic bread for less than 400 calories! Barbecue Sirloin Salad is a big ol’ satisfying bowl of goodness with a hefty hit of blue cheese; use gorgonzola for milder flavor and creamier texture, or for full-on funky flavor try something strong like Maytag. A side of bubbly Garlic-Parmesan Toast goes great alongside. Total calories: 387!

Garlic-Parmesan Toasts | Photo: Randy Mayor

Dessert Bonus: For many folks, a cheese tray is the perfect dessert. I tend to agree: A little fruit, some nuts, some cheese—yummmmm and not too sweet. Create that at home with this simple, elegant combo (don’t skip the walnut oil—it’s delicious!) with only 212 calories.

Ready to start shopping? View this week’s menu, which includes every recipe you see mentioned here. From there, you can add all the ingredients to your shopping list in one click when you sign into your MyRecipes account.