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Common Challenges: Quick ideas for 500 calorie dinner meals

Ideas for 500 Calorie Dinner Meals

Every evening at dinner time I feel hungry, rushed, and discombobulated.  Frankly, I’m a complete mess.  The day is unwinding, my children are tired and starving, and I keep going through the list in my head that I didn’t get completely finished.  Most of my clients voice that they feel the same way with the addition of the considerations of likes and dislikes of the family they are cooking for or eating with.

I always think a great rule of thumb is to keep a meal less than five hundred calories with snacks fewer than two hundred.  Here are some examples of some five hundred calorie dinners I put together.  Take a look and try them out.  Are you surprised by the amount of food? Do you think you’d be able to feel satisfied with these?  Good luck and be well.
Day 1  Calories
5 oz baked chicken breast
125
K.C Masterpiece Honey Terriyaki Marinade 1.5 T50
1/2 cup brown rice

160
1 1/2 cup green salad
50
1 T Italian Dressing

45
1 T  sunflower seeds (on salad)
50



0










Total480
 
Day 2  Calories
5 oz Baked Salmon
227
Dill Herb Seasoning 3/4 tsp10
1 tsp butter on fish
45
1/4 cup cous cous
40
1 cup sauteed spinach50
1 tsp olive extra virgin olive oil45
1/8 cup sliced almonds (sauteed with spinach)85
Salt to taste
0



0


Total502
 
Day 3  Calories
1 cup whole wheat cooked spaghetti160
1/2 cup generic spaghetti sauce80
3 ounces of 95% Lean Ground Beef150
2 tsp Parmesean Cheese
30
1 1/2 cup green salad
50
1 T Italian Dressing

45












  Total515
 
Day 4  Calories
5 oz Generic Turkey Meatloaf225
1 T ketchup
15
1cup steamed fresh green beans50
1 tsp butter
45
1/2 cup Mashed Potatoes80
8 oz skim milk
85












  Total500
 
Day 5  Calories
2 C Low fat Turkey Chili
200
1/2 T Daisy Sour Cream
15
1/4  2 % shredded cheddar cheese80
1 1/2 c green salad

50
1 T Ranch Dressing

80
1/4 Avacado (on salad)
75




  Total500
 
Day 6  Calories
4 oz london broil
200
1 Tablespoon Italian dressing (marinade for above)45
1 1/2 green salad
50
2 T blue cheese crumbles70
1 T Balsamic Vinegar45
1/4 avacado
75




  Total485
 
Day 7  Calories
5 oz pork tenderloin

150
1/4 cup cream of mushroom (on pork)50
1 cup brocolli

50
1 tsp Parmesean Cheese (on brocolli)15
Medium Baked Potato
110
1 tsp butter

45
8 ounces of skim milk
85








  Total505
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