Here are 10 simple dinner ideas under 500 calories that you can enjoy while keeping within your calorie goals. These meals balance protein, carbs, and fats, focusing on flavour and ease of preparation ⬇️
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1. Grilled Chicken and Veggie Stir-Fry
Ingredients: 120g grilled chicken breast, 1 cup mixed stir-fry vegetables (e.g., broccoli, peppers, carrots), 1 tbsp low-sodium soy sauce, 1 tsp sesame oil, and 50g cooked jasmine rice.
Calories: ~480 kcal
2. Turkey Taco Lettuce Wraps
Ingredients: 100g lean ground turkey, taco seasoning, 2 large romaine lettuce leaves, 30g grated reduced-fat cheddar, salsa, and 1 tbsp low-fat Greek yogurt.
Calories: ~450 kcal
3. Baked Salmon with Green Beans and Sweet Potato
Ingredients: 120g baked salmon, 1 medium sweet potato (roasted), 1 cup steamed green beans, and 1 tsp olive oil.
Calories: ~490 kcal
4. Veggie Omelette with Avocado Toast
Ingredients: 2 eggs, 50g egg whites, 1/4 cup diced peppers, onions, and spinach, 1 slice whole-grain toast with 40g mashed avocado.
Calories: ~475 kcal
5. Beef and Veggie Stir-Fry
Ingredients: 100g lean beef strips, 1 cup mixed vegetables (broccoli, zucchini, mushrooms), 1 tsp hoisin sauce, and 100g cooked whole-grain noodles.
Calories: ~495 kcal
6. Shrimp Caesar Salad
Ingredients: 120g grilled shrimp, 2 cups romaine lettuce, 2 tbsp light Caesar dressing, 10g grated Parmesan, and 5 whole-wheat croutons.
Calories: ~460 kcal
7. Stuffed Bell Peppers
Ingredients: 1 large bell pepper, 100g lean ground chicken, 30g cooked quinoa, diced tomatoes, and herbs (e.g., oregano, basil).
Calories: ~430 kcal
8. Grilled Pork Chop with Asparagus and Mashed Cauliflower
Ingredients: 120g grilled lean pork chop, 1 cup steamed asparagus, and 1 cup mashed cauliflower with 1 tsp butter.
Calories: ~480 kcal
9. Vegetarian Chickpea Curry
Ingredients: 1/2 cup canned chickpeas, 1/2 cup light coconut milk, curry spices (e.g., turmeric, cumin), 1 cup spinach, and 1/2 cup cooked basmati rice.
Calories: ~440 kcal
10. Teriyaki Tofu Bowl
Ingredients: 100g pan-fried tofu (lightly coated with 1 tsp cornstarch), 1 tsp teriyaki sauce, 1/2 cup cooked brown rice, and 1 cup steamed broccoli.
Calories: ~480 kcal
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Happy cooking, Ollie 🙌
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