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A Healthy Weekly Meal Plan for Empty Nesters

When you're no longer cooking for a house full of kids, it's tough to stay inspired in the kitchen. So, try this healthy weekly meal plan to take the guesswork out of calorie-counting. All recipes serve two, and each day provides around 1300 to 1500 calories.

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Day 1 Breakfast: Fruit-Filled French Toast WrapsTaste of Home

Day 1 Breakfast: Fruit-Filled French Toast Wraps

Here’s my go-to whenever we have brunch guests. If I have extra berries, I just make a fruit salad for later. —Dawn Jarvis, Breckenridge, Minnesota

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Day 1 Lunch: Poached Egg Buddha BowlsTaste of Home

Day 1 Lunch: Poached Egg Buddha Bowls

I love cooking for my husband and this is the first dish of the year that we enjoy out in our back yard. I often include fresh peas and cherry tomatoes, halved. —Amy McDonough, Carlton, Oregon

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Day 1 Dinner: Steak 'n' Fries SaladTaste of Home

Day 1 Dinner: Steak 'n' Fries Salad

This is a very popular dish at restaurants in central Pennsylvania. Prepared sweet-and-sour dressing is good on this salad, too. —Nancy Collins, Clearfield, Pennsylvania

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Day 2 Breakfast: Feta Asparagus FrittataTaste of Home

Day 2 Breakfast: Feta Asparagus Frittata

Asparagus and feta cheese come together to make this frittata extra special. Perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas

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Day 2 Lunch: Garden Chickpea Salad

Day 2 Lunch: Garden Chickpea Salad

Looking for a summer dish with a difference? Combine colorful crunchy veggies with soft feta cheese and good-for-you garbanzos. If you like, add sliced, cooked chicken or lamb. —Sally Sibthorpe, Shelby Township, Michigan

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Day 2 Dinner: Salmon & Feta Wilted Spinach SaladTaste of Home

Day 2 Dinner: Salmon & Feta Wilted Spinach Salad

My friend mentioned a Turkish salmon and couscous dish that sounded fantastic, so I started experimenting. I prefer this salad warm, but it's also tasty served cold. —Jeni Pittard, Statham, Georgia

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Day 3 Breakfast: Breakfast PitasTaste of Home

Day 3 Breakfast: Breakfast Pitas

My husband and I like these pita pockets all by themselves for a quick breakfast. When you want a larger meal, serve hash brown potatoes and fruit on the side. —Peggy Blattel, Cape Girardeau, Missouri

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Day 3 Lunch: Chicken & Onion Caesar SaladTaste of Home

Day 3 Lunch: Chicken & Onion Caesar Salad

My Caesar with grilled chicken is a healthier alternative to heavy meat and potatoes dishes. After grilling the kabobs, we serve them family style. —Melissa Adams, Tooele, Utah

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Day 3 Dinner: Beef Tenderloin in Mushroom SauceTaste of Home

Day 3 Dinner: Beef Tenderloin in Mushroom Sauce

Just a skillet, a couple juicy steaks, fresh mushrooms and a few simple ingredients prove it doesn't take much fuss to fix a special meal for two. —Denise McNab, Warminster, Pennsylvania

 

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Day 4 Breakfast: Twice-Baked Breakfast Potatoes for TwoTaste of Home

Day 4 Breakfast: Twice-Baked Breakfast Potatoes for Two

Leftover baked potatoes were the inspiration for this impromptu meal. The bacon and sausage combo make it a hearty breakfast dish, but it makes a filling lunch or dinner as well. —William Brock, Amelia, Ohio

 

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Day 4 Lunch: Grilled Eggplant SandwichesTaste of Home

Day 4 Lunch: Grilled Eggplant Sandwiches

Grill this eggplant, tomato and goat cheese sandwich to perfection...it makes a delicious meatless meal. —Jennifer Jaras, Corona, California

 

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Day 4 Dinner: Beef Burgundy Over NoodlesTaste of Home

Day 4 Dinner: Beef Burgundy Over Noodles

I got this delightful beef burgundy from my sister-in-law many years ago and have used it ever since. Whenever I serve it to guests, they always request this beef burgundy recipe. The tender beef, mushrooms and flavorful sauce are delicious over noodles. —Margaret Welder, Madrid, Iowa

 

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Day 5 Breakfast: Sammie's Breakfast Burritos for TwoTaste of Home

Day 5 Breakfast: Sammie's Breakfast Burritos for Two

“We're trying to eat healthier, so this recipe is the result of lightening up fast-food burritos. You can replace the sausage with ham or bacon.”—Sandra Ward, Tulsa, Oklahoma

 

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Day 5 Lunch: Ground Beef Taco Salad

Day 5 Lunch: Ground Beef Taco Salad

Everyone at our house loves this taco salad. In spring we look for something light and refreshing on the menu after the heavier comfort food of winter. —Muriel Bertrand, Shoreview, Minnesota

 

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Day 5 Dinner: Orange Pecan Salmon for TwoTaste of Home

Day 5 Dinner: Orange Pecan Salmon for Two

Give a classic seafood meal a flavorful twist with the addition or orange and pecan. This saucy salmon is the perfect meal for a romantic dinner for two. —Pat Neaves, Lees Summit, Missouri

 

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Day 6 Breakfast: Yankee RancherosTaste of Home

Day 6 Breakfast: Yankee Rancheros

After my in-laws began affectionately referring to me as a Yankee, I decided I needed to learn to make a few Mexican dishes. These rancheros are super easy and make my Tex-Mex-loving family happy—even if they do come from a Northerner. —Darla Andrews, Schertz, Texas

 

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Day 6 Lunch: Beef Orange Stir Fry

Day 6 Lunch: Beef Orange Stir Fry

This dinner for two is loaded with lots of flavor and color. Red pepper flakes add a little kick to the orange beef sauce, and the tender veggies add a pop of color. — Taste of Home Test Kitchen

 

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Day 6 Dinner: Curried Coconut Chicken for TwoTaste of Home

Day 6 Dinner: Curried Coconut Chicken for Two

Looking for a new way to fix chicken breasts? This five-ingredient recipe is a nice change of pace. It's sweet, savory and a little exotic. Serve it over rice or couscous. —Becky Walch, Manteca, California

 

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Day 7 Breakfast: Migas, My WayTaste of Home

Day 7 Breakfast: Migas, My Way

Quick, easy and delicious, this egg scramble gets a big thumbs up from my family. Sometimes I substitute fresh corn tortillas for the chips by cutting the tortillas into strips and sauteeing them with the pepper and onion.—Joan Hallford, North Richland Hills, Texas

 

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Day 7 Lunch: Veggie Salmon ChowderTaste of Home

Day 7 Lunch: Veggie Salmon Chowder

This salmon chowder recipe came about as a way to use up odds and ends in my fridge. I thought other readers might enjoy a soup that began as an experiment but became a mainstay for me. —Liv Vors, Peterborough, Ontario

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Day 7 Dinner: Chicken Quinoa Bowls with Balsamic DressingTaste of Home

Day 7 Dinner: Chicken Quinoa Bowls with Balsamic Dressing

I love this recipe because its simplicity allows me to spend time with my family while not sacrificing taste or nutrition. Plus the fresh spring flavors really shine through! —Allyson Meyler, Greensboro, North Carolina

Shanna Mallon
Shanna Mallon is an experienced copywriter and food blogger with a master's degree in Writing. She likes tested recipes, organized refrigerators and the pleasure of a good bite.

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