7 Light Meals for 7 Days
Quick and Healthy Dinner Ideas

Cooking at home has never been easier or more rewarding with our selection of light meals. These seven easy recipes are perfect for anyone looking to enjoy delicious, nutritious light meals without spending hours in the kitchen. Each dish is designed to be simple to prepare, using readily available ingredients, and packed with health benefits. From boosting your immune system with vitamin-rich vegetables to incorporating lean proteins for muscle repair and growth, these light meals cater to a variety of tastes and dietary needs. Whether you're a seasoned cook or just starting out, you'll find these light meals straightforward and satisfying. Enjoy the journey of creating homemade light meals that nourish both body and soul.

This is the 7 Light meals recipes:

Baked Carrot Fries

Carrots have been a staple in diets across various cultures for ages, valued for their nutritional and medicinal properties. These nutrient-rich vegetables are known for their vibrant orange color, thanks to the powerful antioxidant beta-carotene. Carrots offer numerous health benefits, including boosting immunity, improving vision, aiding digestion, and supporting heart health. Baked carrot fries are a delicious and healthier alternative to traditional fries, perfect for satisfying your cravings. As one of the ideal light meals, baked carrot fries are a nutritious choice for any time of the day.

Ingredients

Carrot Fries:

• 4-5 large carrots, cut into sticks/wedges (or as many as you'd like)
• Drizzle of oil
• Paprika, to taste
• Onion powder, to taste
• Salt, to taste

Sriracha Mayo Dip:

• ¼ cup mayo of choice
• 1 Tbsp sriracha
• A squeeze of lime juice

Instructions

1. Preheat the oven to 450°F (220°C).
2. Chop the carrots into sticks or wedges, as desired. Pat them dry with paper towels for crispier fries.
3. In a large bowl, toss the carrot sticks with oil and seasonings to coat evenly.
4. Place a wire rack on a lined baking sheet and spray with cooking spray. Arrange the seasoned carrot sticks on the rack. Use two pans if needed, cooking one pan at a time for best results.
5. Bake for 15-20 minutes, until the carrot fries are browned and crispy. If not using a baking rack, toss/flip the fries halfway through baking.
6. Serve with sriracha mayo or your favorite dip and enjoy!

Pan-Seared Scallops

While most people know that fish is good for you, other seafood like scallops also offer a wealth of health benefits. Scallops are not only delicious but also rich in nutrients that promote cardiovascular health, prevent colon cancer, lower cholesterol, and regulate blood pressure. They are packed with antioxidants, Vitamin B12, and Omega-3 fatty acids, which help prevent diseases, boost energy, and protect against oxidative stress. Including pan-seared scallops in your diet as light meals can significantly enhance your overall well-being.

Ingredients

Veggie Saute:

• 2 slices of bacon, fried and chopped (optional)
• ¼ cup of onion, diced
• ¾ cup of sliced mushrooms
• ¾ cup of butternut squash, cut into small cubes
• 4 cups of spinach
• Coconut aminos, to taste
• Black pepper, to taste (no salt required if including bacon)

Bacon Fat Scallops:

• 4 oz frozen scallops, thawed
• 1-2 tbsp bacon fat (or butter, ghee, oil)
• Pepper, to taste (salt is optional)

For Serving:

• ½ lemon, juice & zest
• Fresh parsley
• Sesame seeds

Instructions

To Cook Veggie Saute:

1. Cook the bacon as desired. Remove and place on paper towels, reserving some of the bacon fat for cooking the scallops.
2. In the same pan, sauté the onion over medium-high heat for 1-2 minutes. Add the butternut squash cubes and mushrooms. Cover and cook over medium heat for 7-8 minutes until softened, stirring occasionally.
3. While the vegetables cook, chop the bacon.
4. Add the spinach to the pan and cover for about 1 minute until wilted. Stir in a pinch of pepper and a splash of coconut aminos if needed.
5. Remove the vegetables from the heat, stir in the chopped bacon, and set aside.

To Cook Scallops:

1. Thaw frozen scallops in the refrigerator 24 hours before cooking.
2. When ready to cook, remove the scallops from the refrigerator and pat dry with paper towels. Let them sit at room temperature for 5-10 minutes.
3. Heat reserved bacon fat (or butter, ghee, oil) in a pan over medium-high to high heat for 1-2 minutes until hot and almost smoking.
4. Add the scallops to the pan and season with pepper. Cook without moving for 1-2 minutes until browned. Flip and cook for another 1-2 minutes on the other side.
5. Finish with a pinch of lemon juice, lemon zest, and a sprinkle of fresh parsley.
6. Serve the scallops on the veggie sauté plate, garnish with sesame seeds, and enjoy!

Zucchini Slice

This zucchini slice is incredibly versatile and delicious, making it perfect for any occasion, whether served hot or cold. Ideal for school lunches, picnics, or a summer treat when zucchinis are plentiful, it's packed with vegetables, bacon, and cheese, ensuring it's always a hit. A vegetarian option is also included for those who prefer it. Zucchinis are a great source of vitamins A and C, potassium, and fiber, contributing to better digestion, immune support, and overall health. As one of the wholesome light meals, a zucchini slice offers both flavor and nutrition.

Ingredients

• 2 tbsp olive oil
• 2 onions, peeled and finely diced
• 4 garlic cloves, crushed
• 2 carrots, peeled and grated
• 200 g bacon slices, rindless and finely chopped (see note 1)
• 3 medium zucchinis or 4 small zucchinis, washed and grated (see note 2)
• 1 tsp stock powder (chicken or vegetable, optional)
• 1 cup self-raising flour or gluten-free self-raising flour
• 2 cups tasty cheese, grated
• 8 extra-large eggs (or 10 smaller eggs), lightly beaten (see note 3)
• ¼ cup milk
• ½ tsp salt
• ½ cup parmesan cheese, grated
• 2 tomatoes, thinly sliced (to decorate top)
• Black pepper

Instructions

1. Preheat the oven to 180°C (350°F). Grease and line a rectangle (20cm x 30cm x 5cm) baking pan with oil or butter and baking paper, ensuring there is some overhang.
2. Heat the oil in a frying pan over medium-high heat. Add the onions and cook, stirring regularly, until they start to soften (about 5 minutes). Add the carrots and garlic and continue to cook until the onions are completely softened and slightly golden.
3. Add the bacon, zucchini, and stock powder to the pan and cook for an additional 5 minutes or until the zucchini is slightly cooked and there is no moisture left in the pan. Set aside to cool slightly.
4. Add the flour to the slightly cooled vegetables and stir gently to distribute the flour evenly. Add the grated tasty cheese and half of the egg mixture, stirring gently to combine and avoid clumping. Once combined, add the remaining egg mixture, salt, and milk, and continue to stir until incorporated and smooth.
5. Pour the mixture into the prepared baking pan, smoothing it out evenly. Sprinkle over the grated parmesan cheese. Arrange the tomato slices on top and grind some black pepper over them.
6. Place in the preheated oven and bake for 25-30 minutes or until the middle is cooked and firm to the touch. Remove from the oven and allow to cool in the pan for 15 minutes before carefully removing onto a flat surface. Cut into squares or slices for serving.

Notes

• Vegetarian Option: Omit the bacon or substitute it with 100g feta cheese (crumbled). Add the feta towards the end when adding the eggs.
• Zucchini: Use small or medium zucchinis if possible, as larger zucchinis tend to be more watery.
• Eggs: Use 8 extra-large eggs or 10 smaller eggs. Either option works for this recipe.

Spaghetti Bolognese

Spaghetti Bolognese, or "spag bol" as it's affectionately known in Australia, is often considered the quintessential Italian meal. However, in Italy, the thick, slow-cooked Bolognese sauce is usually served with flat pasta or in a lasagne. This spaghetti Bolognese recipe is truly fantastic, not only because it's absolutely delicious but also because it's packed with nutritious ingredients. The combination of vegetables, lean beef, and tomatoes provides a good source of protein, fiber, vitamins, and minerals, making it a balanced and satisfying meal. The vegetables provide essential vitamins and minerals, while the lean beef is an excellent source of protein and iron. The tomatoes are rich in antioxidants, such as lycopene, which support heart health and reduce inflammation. While hearty and filling, Spaghetti Bolognese can be portioned for light meals as well.

Ingredients

• 1 tbsp olive oil
• 1 brown onion, finely chopped
• 1 carrot, peeled, finely chopped
• 1 celery stick, trimmed, finely chopped
• 2 garlic cloves, crushed
• 500g Carbon Neutral Beef Mince
• 1/3 cup tomato paste
• 2 x 400g cans diced tomatoes
• 1 tsp oregano leaves
• Large pinch ground nutmeg
• 2 tsp sweetener
• 1/2 cup water
• 500g thin spaghetti
• Fresh basil leaves, to serve
• Parmesan cheese, shaved, to serve

Instructions

1. Heat 1 tbsp olive oil in a large saucepan over medium-high heat. Cook the onion, carrot, celery, and garlic, stirring, for 5 minutes or until softened.
2. Add the beef mince. Cook, breaking it up with a wooden spoon, for 6 to 8 minutes or until browned.
3. Add the tomato paste, diced tomatoes, oregano, nutmeg, sweetener, and water. Bring to the boil. Reduce heat to low and simmer, uncovered, for 20 to 30 minutes or until thickened. Season with salt and pepper.
4. Meanwhile, cook the spaghetti in a large saucepan of boiling, salted water according to packet directions until tender. Drain.
5. Divide the pasta among serving bowls. Spoon over the sauce. Serve topped with shaved Parmesan cheese and fresh basil leaves.

Potato and Leek Soup

This soup, authentically known as potage parmentier, is considered a French classic. However, it has roots in many cuisines worldwide, with countries like Ireland, Wales, and Egypt having similar dishes. Along with minestrone, pumpkin, and chicken, potato and leek soup is a classic favorite. It’s warming, nourishing, and super easy to make. This soup is not only delicious but also packed with nutrients. Potatoes provide a good source of vitamins C and B6, potassium, and fiber, which support heart health and digestion. Leeks add a mild, sweet flavor and are rich in vitamins A, K, and folate, which help boost the immune system and improve overall health. This comforting soup is a great way to increase your vegetable intake and serves as one of the excellent light meals, allowing for various additions, like bacon, to suit your taste.

Ingredients

• 60ml (1/4 cup) Coles Classic Olive Oil
• 1 brown onion, halved and chopped
• 1 garlic clove, crushed
• 4 medium (about 700g) Desiree or Pontiac potatoes, peeled and cut into 2cm cubes
• 2 leeks, pale section only, washed, dried, and thinly sliced
• 1.25L (5 cups) Massel vegetable liquid stock
• 3 thick slices day-old white bread, crusts removed and cut into 2cm cubes
• Olive oil, extra for croutons and to serve
• 125ml (1/2 cup) thickened cream
• 2 tbsp finely chopped fresh chives

Instructions

1. Heat 60ml (1/4 cup) olive oil in a large saucepan over medium-high heat. Add the chopped onion and crushed garlic. Cook, stirring, for 3 minutes or until the onion softens.
2. Add the cubed potatoes and sliced leeks. Cook, stirring, for 5 minutes or until the leek softens.
3. Add the vegetable stock and bring to a boil. Reduce heat to medium and gently boil, uncovered, for 20 minutes or until the potato is soft. Remove from heat and set aside for 10 minutes to cool.
4. Meanwhile, preheat the oven to 200°C (180°C fan-forced). Place the bread cubes in a roasting pan, drizzle with extra olive oil, and toss until evenly coated. Toast in the oven, shaking the pan occasionally, for 10-15 minutes or until crisp. Remove from the oven and set aside.
5. Transfer one-third of the potato mixture to a blender and blend until smooth. Transfer to a clean saucepan. Repeat in 2 more batches with the remaining potato mixture. Alternatively, use a stick blender to blend the soup in the saucepan.
6. Place the soup over medium heat. Add the thickened cream and stir to combine. Cook, stirring, for 5 minutes or until hot. Taste and season with salt.
7. Ladle the soup into serving bowls. Top with croutons, chopped fresh chives, a drizzle of olive oil, and serve immediately.

Porcupine Meatballs

Porcupine meatballs are a delightful twist on traditional meatballs, incorporating rice for added texture and flavor. This dish is not only hearty and filling but also easy to prepare, making it perfect for busy weeknights. The combination of beef, rice, and tomato soup creates a comforting meal that pairs wonderfully with mashed potatoes. Additionally, this recipe provides a good source of protein from the beef, fiber from the rice, and essential vitamins and minerals from the onion and parsley, contributing to a balanced and nutritious meal. Porcupine meatballs can also be adjusted to serve as light meals by pairing them with a side salad, making them versatile for both hearty dinners and lighter meals.

Ingredients

• 420g can concentrated tomato soup
• 500g Coles Beef 3 Star Regular Mince
• 1 brown onion, grated
• 1/2 cup white long-grain rice, rinsed
• 2 garlic cloves, crushed
• 1/4 cup flat-leaf parsley leaves, finely chopped
• Mashed potato, to serve

Instructions

1. Place the tomato soup and 1 3/4 cups of cold water in a large saucepan over medium-high heat. Bring to a boil.
2. Meanwhile, in a large bowl, combine the beef mince, grated onion, rinsed rice, crushed garlic, and chopped parsley. Season with salt and pepper. Roll the mixture into balls, using about 1 tablespoonful per ball.
3. Add the meatballs to the boiling soup. Reduce the heat to low, cover, and simmer for 40 minutes, or until the rice is tender and the meatballs are cooked through.
4. Serve the meatballs with mashed potatoes.

Chicken Caesar Pasta Salad

Chicken Caesar Pasta Salad is a delicious blend of pasta salad and traditional green salad, combining the best of both worlds. This dish is brimming with vibrant flavors and a satisfying mix of textures, making it a hit at any summer gathering. The lean grilled chicken provides a good source of protein, essential for muscle repair and growth. Romaine lettuce and grape tomatoes add a wealth of vitamins, minerals, and antioxidants, promoting overall health and boosting the immune system. The pasta adds energy-boosting carbohydrates, while the homemade dressing allows you to control the ingredients for a healthier option. This filling dish can easily serve as a main entree, and it offers the convenience of quick shortcuts or the delight of homemade elements for the best flavor. As one of the refreshing light meals, Chicken Caesar Pasta Salad is perfect for summer.

Ingredients

Dressing:

• 5 anchovy filets, canned in oil (drained)
• 3/4 cup mayonnaise
• 3 Tbsp fresh lemon juice
• 1/4 cup finely grated parmesan cheese
• 1 1/2 tsp dijon mustard
• 2 tsp Worcestershire sauce
• 1 1/2 tsp minced garlic
• Salt and black pepper, to taste

Salad:

• 10 oz. dry penne pasta
• 4 cups (slightly packed) chopped romaine lettuce (preferably romaine hearts or the center portion)
• 1 lb boneless skinless chicken breasts, grilled, cooled, then chopped
• 1 pint grape tomatoes, halved
• 3/4 cup finely shredded parmesan cheese
• 2 Tbsp chopped fresh parsley
• 2 cups croutons, homemade or store-bought
• 1/2 cup reserved pasta water, to thin as needed

Instructions

1. Cook the pasta in salted water according to the package directions. Reserve 1/2 cup of the pasta cooking water and set it aside to cool. Drain the pasta, then transfer it to an 18 by 13-inch rimmed baking sheet sprayed with non-stick cooking spray or lined with parchment paper, and let it cool completely.
2. Mince the anchovies and place them in a medium mixing bowl, then mash them to a paste with the back of a spoon. Add mayonnaise, lemon juice, parmesan, dijon mustard, Worcestershire sauce, garlic, and salt and pepper to taste. Whisk to blend. Chill in the fridge until ready to use.
3. Add the cooled pasta, lettuce, chicken, tomatoes, and parsley to a large salad bowl. Pour the dressing over the top and toss to evenly coat. Thin the mixture with pasta water as needed (it will thicken as it sits). 4. Add croutons and parmesan and toss a few times to incorporate.

Notes

• Serve within a few hours of preparing as the lettuce will start to wilt. Keep chilled.
• You can make the pasta salad in advance, just wait to add the croutons and the lettuce. Also, set aside 1/4 cup dressing (in the fridge) to toss with the lettuce before adding to the pasta salad.
• Thin the pasta salad with a little water the next day before adding the lettuce and croutons.

FAQs

1.How can I make these recipes healthier?

To make these recipes healthier, you can reduce the amount of oil or use healthier alternatives like olive oil. Opt for lean cuts of meat, and increase the amount of vegetables in each dish. Additionally, homemade sauces and dressings can help control sugar and salt content. Incorporating these tips can help transform these dishes into wholesome light meals that are both nutritious and delicious.

2.Are these recipes suitable for meal prep?

Absolutely! Many of these recipes can be prepared in advance and stored for later use. For example, the Spaghetti Bolognese and Potato and Leek Soup can be made in large batches and reheated as needed. These dishes are perfect for light meals throughout the week. Just be sure to follow proper storage guidelines to maintain freshness and safety.

3.Are these recipes kid-friendly?

Yes, these recipes are designed to be appealing to a wide range of palates, including children. You can adjust seasoning levels and presentation to make the meals more kid-friendly. For example, serving Baked Carrot Fries with a favorite dip can make them more enticing to younger eaters. Many of these dishes can be adapted into light meals that are both nutritious and appealing for kids.