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 T | 50 |
| 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 |
|
|
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|
|
|
|
|
|
| Total | 480 |
| Day 2 | | | Calories |
| 5 oz Baked Salmon |
| 227 |
| Dill Herb Seasoning 3/4 tsp | 10 |
| 1 tsp butter on fish |
| 45 |
| 1/4 cup cous cous |
| 40 |
| 1 cup sauteed spinach | 50 |
| 1 tsp olive extra virgin olive oil | 45 |
| 1/8 cup sliced almonds (sauteed with spinach) | 85 |
| Salt to taste |
| 0 |
|
|
| 0 |
|
| Total | 502 |
| Day 3 | | | Calories |
| 1 cup whole wheat cooked spaghetti | 160 |
| 1/2 cup generic spaghetti sauce | 80 |
| 3 ounces of 95% Lean Ground Beef | 150 |
| 2 tsp Parmesean Cheese |
| 30 |
| 1 1/2 cup green salad |
| 50 |
| 1 T Italian Dressing |
|
| 45 |
|
|
|
|
|
|
|
|
|
|
|
|
| | | Total | 515 |
| Day 4 | | | Calories |
| 5 oz Generic Turkey Meatloaf | 225 |
| 1 T ketchup |
| 15 |
| 1cup steamed fresh green beans | 50 |
| 1 tsp butter |
| 45 |
| 1/2 cup Mashed Potatoes | 80 |
| 8 oz skim milk |
| 85 |
|
|
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|
| | | Total | 500 |
| Day 5 | | | Calories |
| 2 C Low fat Turkey Chili |
| 200 |
| 1/2 T Daisy Sour Cream |
| 15 |
| 1/4 2 % shredded cheddar cheese | 80 |
| 1 1/2 c green salad |
|
| 50 |
| 1 T Ranch Dressing |
|
| 80 |
| 1/4 Avacado (on salad) |
| 75 |
|
|
|
|
| | | Total | 500 |
| 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 crumbles | 70 |
| 1 T Balsamic Vinegar | 45 |
| 1/4 avacado |
| 75 |
|
|
|
|
| | | Total | 485 |
| 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 |
|
|
|
|
|
|
|
|
| | | Total | 505 |
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