Dinner 500 calories or less...

Have some potato bake. Dice one small red potato and a quarter of an onion. Dice a little boneless, skinless chicken breast, and throw it all in a bowl together. Add a bit of lemon juice, garlic powder, salt, oregano, red pepper, and cumin. Bake on parchment paper until potatoes are done. Then pour some egg white over the top and bake for an additional three minutes. It is really delicious, very filling because of the potatoes, low in fat, high in protein, and leaves you enough calories in the day for a little dessert. I weigh all my ingredients on a scale, but it usually comes out to about 160 calories and it makes a good portion. It's a warm buttery flavor without any actual butter.

Enjoy the rest of the day.

I never eat a meal over 400 calories. Go to Skinnytaste.com or emilybites.com. You'll find so many great options!

I rarely eat 500 calories at dinner (that's what snacks are for!).

I like making a Flat-Out wrap.
I place the following in mine:

2.5 oz. meat (turkey, chicken, pork, etc.)
spinach
mushrooms
tomatoes
peppers
black olives
2 teaspoons of "light" dressing

That's a full meal for me, but since it's only around 250 calories...you could eat two if you like it!

Super easy low-cal pasta! You can use regular pasta - doesn't have to be whole wheat. Only 250 cals with the cheese, so you have cals left for a slice of garlic toast or glass of wine or dessert, too!!

Capellini alla Checca - 1 serving, can easily be doubled, tripled, etc.

This is my go-to meal when I don't have (much) time to cook dinner. My only requirement has been FRESH basil. If you find a good cheat, though, I'd love to hear it! The longest part of putting this together is waiting for the pasta water to boil.

1.5 oz (dry) whole wheat pasta; my favorite is angel hair
1-14oz. can diced tomatoes, slightly drained
Fresh basil to taste (I use about 1/4 cup)
Fresh garlic to taste, 1-2 cloves

While pasta water comes to a boil, finely mince the garlic. Dump the tomatoes (slightly drained) and minced garlic into a medium frying pan, and cook on low/medium heat while waiting for the pasta. Salt and pepper to taste.

Cook pasta a minute or two shy of the recommended cooking time. When done, scoop out and put into the frying pan; toss with the sauce.

Cut the basil into thin strips (chiffonade), toss into the sauce. Cook until the pasta is tender, adding water (or pasta liquid) if necessary.

Once you have this recipe "down," pretty much all the prep is done while the water boils for the pasta (cutting the garlic & basil, draining the tomatoes). The sauce only needs to cook long enough to heat the tomatoes through and finish the pasta.

220 cal
42g carbs
1g fat
9g protein
9g fiber

Add a quarter of an ounce of finely shredded Parmesan Reggiano for an additional 30 cal, 2g fat, 2g protein. For a hungrier spouse, up the amount of pasta for their portion. As a treat, I'll have a slice of frozen garlic toast with this (about another 140 cals). My quick trick: fry it in a non-stick pan - it has plenty of butter on it already!

I mostly do a lean meat with a salad or veggies. Add brown rice or quinoa if I have carbs to spare. Favorite is Salmon roasted with whole grain mustard and a little honey, roasted or sauteed broccoli/zucchini/red peppers. We also do turkey burgers a lot with 97% lean ground turkey, mix in shredded zucchini for moisture and Ms. Dash for flavor. Cook on the stove or bake. Mashed up avocado on top and usually with a side salad.

2 servings of white or brown rice (300 calories) and lots of veggies/mushrooms. Make the rice up and then I cook the veggies and mushrooms in a bit of water with spices in a skillet until they're soft. Splash with some soy sauce and you've got a healthy, filling meal for around 400 calories

16 oz of chicken breast ~440 cals

I never eat a meal over 400 calories. Go to Skinnytaste.com or emilybites.com. You'll find so many great options!

Bummer

Chicken Cabbage Soup (my husband and kids love this recipe during cold weather)

1lb skinless chicken breast
1 yellow onion chopped
2 ribs celery chopped
2-3 carrots chopped
1/2 head cabbage chopped
chicken broth or bouillon cubes
salt, pepper, garlic, rosemary, thyme to taste
cornstarch 2Tbs dissolved in a little cold water

In a stock pot, cook chicken, shred, set aside

Dice onion, carrots, celery and sauté in bottom of stock pot. Use a dab of oil if there isn't enough chicken fat left in the bottom. Throw in shredded chicken and cabbage. Just cover with broth and bring to simmer. Add spices to taste.

If you like your soup thicker, like stew, add the cornstarch slurry and bring to boil to thicken. If you like it thinner, leave it out.

This much soup serves 6-8 easily. I usually make the whole recipe and freeze half for a typical family dinner (2 adults, 2 kids). One large bowl is ~ 200 calories. My weight watchers calculator says it's 3pts.

I almost always cook egg noodles on the side or throw in soup crackers for my kids for extra calories.

http://www.skinnytaste.com/2011/06/thai-chicken-and-pineapple-stir-fry.html

Add some brown rice for about 400 cals total. Really yummy and satisfying.

Most of my dinners are 500 calories or less and pretty much all of them involve boneless, skinless chicken breast. Example, tonight marinated chicken in light honey mustard dressing, bake, top with turkey bacon (optional) and serve. If more is needed, add rice or potatoes or turn into a sandwich (I use saralee 45&delightful bread 90 cal for 2 slices).

Last night I had chicken tacos. boneless, skinless chicken in corn tortillas.

If you want more suggestions, send me a message.

I just made myself some Jamaican curried chicken breast with some garbanzo beans mixed in. Mashed cauliflower with a little salt and pepper (awesome alternative to mashed potatoes). 1 cup of steamed string beans on the side. Very tasty! And it was under 400cals

A burrito bowl. Rice, black beans, either grilled chicken or steak, pico de gallo, salsa verde and a little sour cream. See my pre-logged lunch for tomorrow. It comes in at 477.

1 boiled egg
2c steamed vegetabes

100 kcal.

I just made myself some Jamaican curried chicken breast with some garbanzo beans mixed in. Mashed cauliflower with a little salt and pepper (awesome alternative to mashed potatoes). 1 cup of steamed string beans on the side. Very tasty! And it was under 400cals

Holy crap that sounds so good.