Need a low cal dinner ideas please

Spaghetti squash is a great alternative to noodles! And it is low carb/calorie too. You can bake, grill, boil or newk it. You can add sauce and meat for a main dish or eat it plain as a side. Prep ahead, stays good for a few days.

Big salad with baby lettuce, red onion, cherry tomatoes, red peppers, cucumbers, a tbsp of goat cheese and dressing made with lemon or lime juice, garlic and a slight bit of olive oil. Add chickpeas for protein or nuke a veggie burger and top with mustard. That's about 300 calories at most.

Suzanne, here is a link that explains how to cook a spaghetti squash two different ways- in the oven or in the microwave. http://www.kitchentreaty.com/how-to-cook-spaghetti-squash-two-different-ways-in-the-microwave-or-in-the-oven/

I make a stir-fry that's absolutely delicious.

3.5 oz. cooked chicken breast meat, sliced
1 med. onion, sliced
2 cloves garlic sliced thin and lightly chopped
3-4 stalks of celery, sliced
1 T. EVOO
soy sauce to taste
Dijon mustard to taste
red pepper flakes to taste

Saute the onion in the EVOO till the edges are browned. Add the garlic and saute some more; add the celery, saute some more. When the celery is softened a little, add the cooked sliced chicken and the seasonings. Mix, cook a little longer. Enjoy! This is one portion and it's really yummy.

skinnytaste.com. tons of recipes. all easy to adjust for varying tastes/likes/dislikes.

Although you say "dinner", "at work" implies "lunch" to me (unless you work nights). So I am assuming you are looking for ideas to take to work to eat at noon (or the corresponding time for other than 9 to 5). Here's one I really like.

1. Cook a 4-oz chicken breast (poach, grill, bake) or use leftover or rotisserie chicken. Chop into bite-size pieces.
2. Bring a quart of water to a boil. Add 1/2 cup broccoli florets cut into bite-size pieces. Blanch for 10-15 seconds. Immediately drain and rinse in cold water to stop cooking. (You can use is raw, but this takes out the woody taste without actually cooking it.)
3. Chop a small apple (any variety you like). You want 3/4 to 1 cup.
4. Combine everything with 1 T chopped walnuts, 1/2 T raisins, 1-2 T fat-free Italian dressing. Mix well.
5. Put in a container and transport in an insulated bag or cooler with ice.
6. Enjoy!

Calorie count is about 225 or a little less.