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Your Low-Calorie Meal Plan for July

Spend less time in the kitchen and more time enjoying summer! This low-calorie meal plan makes it easy to serve your family a light, healthy meal every day of July.

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Lemon Caper Pork Medallions Exps Sdon18 31333 C06 15 4b 10

July 1: Lemon-Caper Pork Medallions

For an elegant but easy dinner you can put together in a twinkling for guests or unexpected visitors, these lightly breaded medallions are truly something special! —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Goes Great With: Hearty Spinach Salad with Hot Bacon Dressing

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Easy Caribbean Chicken Exps Sdas18 215718 D03 28  4b 4

July 2: Easy Caribbean Chicken

This is a very simple recipe that uses easy-to-find ingredients. Serve with some steamed vegetables for a complete meal. Use cubes of pork or even shrimp instead of the chicken. —Courtney Stultz, Weir, Kansas

Goes Great With: Watermelon Tomato Salad

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July 3: Shrimp and Spinach Salad with Hot Bacon Dressing

When I meet former co-workers for lunch at our favorite restaurant, we always order this salad. I wanted to share it with my husband, so I made it my mission to re-create it. Mission accomplished! —Lisa Bynum, Brandon, Mississippi

Goes Great With: Grilled Pattypans

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July 4: California Burger Wraps

I love the way these fresh flavors blend together. It's a snap to throw this together using leftover burgers for a quick, healthy lunch. The burgers can also be served on buns. —Rachelle McCalla, Batesville, Arkansas

Goes Great With: Faux Potato Salad

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Vegetarian Enchilada Bake Exps Ft20 41796 F 0108 1 11

July 5: Vegetarian Enchilada Bake

I’ve had this vegetarian enchilada bake recipe for years. You’ll enjoy the delicious Tex-Mex flavors so much that you won't even miss the meat. —Barbara Stelluto, Devon, Pennsylvania

Goes Great With: Jicama Citrus Salad

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July 6: Deviled Chicken Thighs

July 6: Deviled Chicken Thighs

I make this dish when I invite my next-door neighbor over for supper. It's just enough for the two of us. The tasty chicken is tender and moist with a bit of crunch from the cashews. —Bernice Morris, Marshfield, Missouri

Goes Great With: Air-Fryer Roasted Green Beans

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July 7: Tender Salsa Beef

This is my Mexican-style twist on comfort food. To keep it kid-friendly, use mild salsa. —Stacie Stamper, North Wilkesboro, North Carolina

Goes Great With: Roasted Sugar Snap Peas

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Chicken Jambalaya Exps Chbz19 17627 B10 24 4b 8

July 8: Chicken Jambalaya

This is a great easy chicken jambalaya recipe. It's great to serve at parties and it reheats well after! —Lynn Desjardins, Atkinson, New Hampshire

Goes Great With: Steamed Kale

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July 9: Summer Steak Kabobs

These steak kabobs not only satisfy my love of outdoor cooking, they feature a mouthwatering marinade, too. It's terrific with chicken and pork, but I prefer it with beef because it tenderizes remarkably well. —Christi Ross, Guthrie, Texas

Goes Great With: Grilled Asparagus

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Feta Tomato Basil Fish Exps Sdjj19 17556 C02 08 4b 3

July 10: Feta Tomato-Basil Fish

I rely on my husband for the main ingredient in this fuss-free dish. He fills our freezer after his summer fishing trip. —Alicia Szeszol, Lindenhurst, Illinois

Goes Great With: Italian Tomato Cucumber Salad

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Chicken Vegetable Curry Couscous Exps Opbz18 143569 E06 27 3b 8

July 11: Chicken & Vegetable Curry Couscous

For my busy family, a partly homemade one-pot meal is the best way to get dinner done in a hurry. Use your favorite blend of frozen veggies and serve with toasted pita bread for smiles all around. —Elizabeth Hokanson, Arborg, Manitoba

Goes Great With: Sweet Carrots

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Whole Wheat Veggie Pizza Exps Hcka19 12558 C10 13 5b 2

July 12: Whole Wheat Veggie Pizza

A wonderful crust layered with herbed tomato sauce and toppings encourages my family of six to dig right in to this low-fat main course. —Denise Warner, Red Lodge, Montana

Goes Great With: Green Beans in Red Pepper Sauce

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July 13: Sausage Spinach Salad

Want a fast way to turn a salad into a hearty meal? Add sausage. The mustard dressing also goes with smoked salmon or chicken. —Deborah Williams, Peoria, Arizona

Goes Great With: Melon with Serrano-Mint Syrup

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July 14: Cod with Sweet Peppers

This quick and delicious recipe is a long-time family favorite. I like to use three or four different-colored peppers for an extra-pretty presentation. Then serve with couscous or brown rice to round out the meal. —Judy Grebetz, Racine, Wisconsin.

Goes Great With: Grilled Brussels Sprouts

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Nectarine Chicken Salad Exps Sdjj19 12507 E02 05 2b 4

July 15: Nectarine Chicken Salad

When guests are coming for lunch or dinner in the warm summer months, I like to serve this attractive, colorful salad. The dressing is refreshingly tart. A neighbor shared the recipe years ago and I've passed it on many times.

Goes Great With: Garlic Mashed Cauliflower

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July 16: Garden Pork Stir-Fry

From Mendota, Illinois, Kim Marie Van Rheenen shares her recipe for an easy all-in-one skillet supper that's brimming with fresh-from-the-garden flavor. It's a tasty way to make the most of seasonal produce--from your backyard veggie patch or the farmers market. —Kenny Van Rheenen, Mendota, Illinois

Goes Great With: Summertime Tomato Salad

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All Day Red Beans Rice Exps Sscbz18 45258 C08 23 2b 9

July 17: All-Day Red Beans & Rice

My family loves New Orleans-style cooking, so I make this authentic dish often. I appreciate how uncomplicated it is. And its smoky ham flavor is scrumptious. —Celinda Dahlgren, Napa, California

Goes Great With: Sauteed Squash with Tomatoes & Onions

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Chicken And Hummus Pasta Salad Exps Sdas18 199593 C03 28  8b 3

July 18: Chicken and Spinach Pasta Salad

My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well), makes this pasta salad a complete meal. —Jenny Lynch, Rock Island, Illinois

Goes Great With: Roasted Peppers and Cauliflower

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Grilled Pork With Avocado Salsa Exps Cwjj17 23767 B02 24 2b 2

July 19: Grilled Pork with Avocado Salsa

I love the zesty taste of this moist grilled tenderloin. The cumin, avocado and jalapeno give it southwestern flair. It's an easy, elegant way to prepare pork. —Josephine Devereaux Piro, Easton, Pennsylvania

Goes Great With: Spaghetti Squash with Tomatoes and Olives

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July 20: Fish Tacos

A cool sauce with just a bit of zing tops these breaded fish tacos (that are actually healthy!). This recipe is a delicious guilt-free dish that doesn't break the bank. —Lena Lim, Seattle, Washington

Goes Great With: Balsamic-Glazed Zucchini

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Caribbean Curried Chicken Exps Thn17 202731 B06 16 3b 4

July 21: Caribbean Curried Chicken

Having grown up in the Virgin Islands, I've eaten my fair share of authentic curried chicken. This recipe hits the mark with big, bold flavors. It's delicious served over rice. —Sharon Gibson, Hendersonville, North Carolina

Goes Great With: Mediterranean Cauliflower

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July 22: Strawberry-Turkey Spinach Salad

This light, refreshing salad is a true showstopper, visually and nutritionally, with fresh strawberries and yellow pepper strips tossed with fresh baby spinach. Serve with warm whole wheat rolls or flax or bran muffins. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Goes Great With: Bok Choy and Radishes

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July 23: Key West Flank Steak

My husband, Jason, is the cook in our family. This is his recipe, inspired by his Colombian roots and our visits to Key West. Sometimes we grill extra lime and onion slices alongside. Serve with sides of rice and fried plantains. —Gretchen Ospina, Columbia Heights, Minnesota

Goes Great With: Yellow Squash & Watermelon Salad

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July 24: Summer Bounty Ratatouille

Make use of your garden's surplus with this comforting dish from the Provence region of France. It's a vegetable dish traditionally made with eggplant, tomatoes, onions, zucchini, garlic, bell peppers and various herbs. I highly recommend accompanying it with some freshly baked bread. —Phyllis Jacques, Venice, Florida

Goes Great With: Garlic-Sesame Green Beans

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July 25: Grilled Chicken Chopped Salad

Layered desserts always grab my family’s attention, but salads? Not so much. I wondered if I could get everyone on board by presenting a healthy salad in an eye-catching way. I’m happy to say that it worked. —Christine Hadden, Whitman, Massachusetts

Goes Great With: Fresh Artichokes with Lemon-Yogurt Dip

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Spicy Sausage And Rice Skillet Exps Sdas18 66588 C03 30  2b 10

July 26: Spicy Sausage and Rice Skillet

The spicy sausage in this quick skillet dish gives it a kick, and the sliced apples are a pleasant, tart surprise. —Jamie Jones, Madison, Georgia

Goes Great With: Garden Tomato Salad

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Grecian Chicken Exps Thjj17 186712 B02 07 5b

July 27: Grecian Chicken

The caper, tomato and olive flavors will whisk you away to the Greek isles. This easy skillet dish is perfect for hectic weeknights. —Jan Marler, Murchison, Texas

Goes Great With: Peas with Shallots

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July 28: Country-Style Pork Loin

This pork roast is so moist and tender that it melts in your mouth. My son puts it at the top of his list of favorite foods. We like it with mashed potatoes. —Corina Flansberg, Carson City, Nevada

Goes Great With: Ginger Beets and Carrots

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Grilled Basil Chicken And Tomatoes Exps Dsbz17 37304 B01 19 5b 2

July 29: Grilled Basil Chicken and Tomatoes

Relax after work with a cold drink while this savory chicken marinates in an herby tomato blend for an hour, then toss it on the grill. It's one of those basil recipes that tastes just like summer. —Laura Lunardi, West Chester, Pennsylvania

Goes Great With: Pesto Tomato-Cucumber Salad

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July 30: Grilled Beef Chimichangas

I created this recipe when I didn't have the ingredients for my go-to dish. After making this, it became my new favorite! —Jackie Burns, Kettle Falls, Washington

Goes Great With: Sliced Tomato Salad

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Grilled Pork Tenderloin With Cherry Salsa Mole Exps Thjj19 161193 C02 19 2b 9

July 31: Grilled Pork Tenderloin with Cherry Salsa Mole

The combination of pork and cherries has long been a favorite of mine. The hint of spice and chocolate in the salsa mole makes the combination even more special. —Roxanne Chan, Albany, California

Goes Great With: Sour Cream Cucumbers

Katie Bandurski
Katie is an Associate Editor for Taste of Home, specializing in writing and email newsletters. When she’s out of the office, you’ll find her exploring Wisconsin, trying out new vegetarian recipes and combing through antique shops.
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