These 12 healthy dinner recipes for weight loss each have 500 calories or less, and will leaves you satisfied enough to stave off cravings until breakfast. Eating healthy after 5 p.m. just got so much easier.
12. Rosemary-Roasted Vegetables with Manchego Cheese and Serrano Ham
- 1/2 lb asparagus, trimmed and cut into 2-inch pieces
- 1/2 lb small brussels sprouts, halved
- 2 tsp chopped fresh rosemary
- 2 tsp olive oil
- 1 oz Serrano ham, torn into pieces
- 1 Tbsp sherry vinegar
- 2 Tbsp shaved manchego cheese
- Preheat oven to 425°F.
- On a baking sheet, combine asparagus, brussels sprouts, rosemary, oil, and a pinch of freshly ground black pepper.
- Roast vegetables, stirring once, until tender and just charred, about 20 minutes. Stir in ham and vinegar; roast for 2 minutes more.
- Serve with cheese scattered on top.
Per serving: 322 cal, 19 g fat (6 g sat), 23 g carbs, 7 g sugar, 935 mg sodium, 10 g fiber, 21 g protein.
11. Eggplant and Zucchini Lasagna
- 1 Tbsp olive oil
- 2 garlic cloves, minced
- 1/4 white onion, diced
- 1 can (28 oz) whole tomatoes, drained
- 2 cups ricotta cheese
- Zest of 1/2 lemon
- 6 basil leaves, chopped, plus more for serving
- 3 parsley sprigs (leaves only), chopped
- 1 small eggplant, thinly sliced
- 1 small zucchini, thinly sliced
- 8 oz fresh part-skim mozzarella, sliced
- In a cast-iron pan on medium high, heat the oil, garlic, and onion, 3 to 5 minutes.
- Add the tomatoes; stir occasionally till thickened, 5 to 10 minutes.
- In a large bowl, mix the ricotta, zest, and herbs; season with salt and pepper. Spoon out half the sauce; set aside.
- Now do layers in the pan: half the vegetables; half the ricotta mix; repeat; the rest of the sauce; mozzarella.
- Bake in a 400°F oven, lid on, till tender, 20 to 30 minutes. Uncover and bake till the cheese is bubbly, another 5 to 10 minutes. Serves six.
Per serving: 313 calories, 20 g fat, 16 g carbs, 4 g fiber, 21g protein.
10. Sweetgreen Portobello, Squash, and Wild Rice Bowl with Ginger Miso Dressing
- 2 cups cooked wild rice, warm
- 4 cups kale leaves, shredded
- 1 handful basil leaves, torn
- 3 Portobello mushrooms, stemmed, diced, and roasted
- 1 small butternut squash, peeled, diced, and roasted
- 1 small red onion, peeled, diced, and roasted
- 1 medium red beet, peeled and diced
- 2 Tbsp sweet white miso paste
- 2 Tbsp tamari or soy sauce
- 1 Tbsp sriracha (optional)
- 2 Tbsp rice vinegar
- ½ tsp sesame oil
- ¼ cup warm water
- 2 Tbsp mirin
- 1 thumb-sized piece of ginger, peeled and minced
- 1 garlic clove, smashed and minced
- ½ cup grape seed oil
- Combine all dressing ingredients except grape seed oil in a blender on low until smooth. Increase speed to medium while adding grape seed oil. Set aside.
- Combine all of the salad ingredients in a large mixing bowl, and toss with your preferred amount of dressing. Serve immediately. Serves six to eight.
Per serving: 455 cal
9. Spaghetti and Meatballs
- 1 lb lean ground turkey
- 1 cup cooked farro
- 1 cup spinach leaves
- 4 egg whites
- 4 Tbsp chopped onion
- 1 tsp oregano
- 1 tsp turmeric
- Pinch of salt and pepper
- 4 sweet potatoes
- 4 Tbsp grated Asiago cheese
- Preheat oven to 350°F.
- To make meatballs, mix together the first eight ingredients by hand, then roll into 16 balls, each about 1 inch in diameter. Place the balls on a sheet pan lined with parchment paper. Bake for about 30 minutes, or until golden brown on top.
- Meanwhile, wash and peel sweet potatoes. Then, using the peeler, make thin ribbons from the flesh of the potatoes. Blanch ribbons in boiling salted water, then drain.
- Serve meatballs atop the ribbons, sprinkled with grated Asiago. Serves four.
Per serving: 330 cal, 4 g fat (1.5 g sat), 38 g carbs, 6 g sugar, 260 mg sodium, 6 g fiber, 37 g protein.
- 1 large
- 2 zucchini
- 2 Tbsp olive oil, plus more for roasting vegetables
- 1/4 tsp sea salt
- 1 cup low-fat mozzarella
- 1 cup freshly grated Parmesan, divided
- 1/4 cup chopped fresh oregano
- 3/4 cup quinoa
- 1/4 cup chia seeds
- 1/4 cup fresh basil
- 1/4 tsp freshly ground pepper
- 1 jar marinara sauce (24 oz), no added salt or sugar
- 2 cups fresh spinach
- Peel the eggplant and zucchini and slice. Brush both sides with oil and arrange on a baking sheet. Sprinkle with salt and roast in a 400°F oven until tender, about 12 to 14 minutes.
- Combine mozzarella, half the Parmesan, and oregano. Separately, mix quinoa, chia, remaining Parmesan, 2 tablespoons oil, basil, and pepper.
- Spread half the marinara in a baking dish. Layer with half the vegetables, spinach, and cheese-oregano mixture. Repeat. Top with quinoa blend and bake for 25 to 30 minutes. Serves six.
Per serving: 350 cal, 18 g fat (5g sat), 33 g carbs, 11 g sugar, 510 mg sodium, 8 g fiber, 18g protein.
7. Jalapeño-Watermelon Salad
- 3 Tbsp extra virgin olive oil
- 1 Tbsp apple cider vinegar
- 1 Tbsp balsamic vinegar
- 1 clove garlic, minced
- ½ tsp salt
- ¼ tsp freshly ground black pepper
- 3 c arugula
- 2 c diced
- ½ c halved cherry tomatoes
- ¼ c diced red onion
- 2 Tbsp diced feta cheese
- 2 Tbsp minced fresh mint
- 1 Tbsp seeded and minced jalapeño
- Combine olive oil, vinegars, garlic, salt, and pepper in a large bowl. Whisk until emulsified.
- Add the arugula, watermelon, tomatoes, onion, feta, mint, and jalapeño. Toss with your hands to combine well. Serve immediately.
Per serving: 200 cal, 16 g fat (3 g sat), 13 g carbs, 9 g sugar, 470 mg sodium, 1 g fiber, 3 g protein.
6. Cod with Rosemary Polenta and Beans
- 3 oz cod
- 1 tsp chopped fresh parsley
- Dash of salt and pepper
- 1/4 cup dry polenta
- 1/2 cup 1 percent milk
- 1 Tbsp pine nuts
- 1/2 tsp rosemary
- 1/2 cup cooked green beans
- Season cod with parsley, salt, and pepper, then steam for eight minutes.
- Cook polenta with milk, per package instructions, then top with pine nuts and rosemary. Serve with green beans.
Per serving: 352 cal
5. Jambalaya Blend with Veggies
- 1 veggie burger
- 1/2 cup cooked brown rice
- 2 Tbsp corn
- 2 Tbsp salsa
- 1/2 cup chopped red, green, or yellow bell peppers
- 3/4 cup diced squash
- 3/4 cup diced zucchini
- 1/4 cup chopped red onion
- 1 tsp olive oil
- Salt, to taste
- Cook burger in pan spritzed with cooking spray, then chop burger and combine with rice, corn, and salsa.
- Toss veggies with oil and salt, roast for 15 to 20 minutes, and serve on the side.
Per serving: 360 cal
4. Beef Stir-Fry with Butternut Squash Soup
- 3 oz steak tenderloin fillet, sliced thin
- 1/2 cup sliced shiitake mushrooms
- 1/2 onion, sliced
- 2 tsp olive oil
- 1/3 cup cooked bulgur
- 1/2 cup Pacific Natural Foods organic light-sodium butternut squash soup
- Stir-fry beef, onion, and mushroom, and serve over bulgur.
Per serving: 450 cal
3. Salmon with Lemon and Dill
- 5 oz wild Atlantic salmon
- 1 Tbsp lemon juice
- 1 tsp dill
- 2/3 cup parsnips
- 1 1/2 cup chopped broccoli, steamed
- Sprinkle salmon with lemon juice and dill and bake for 15 minutes at 225°F.
Per serving: 261 cal
2. Shrimp Pasta with Salad
- 1/2 cup dry rigatoni, cooked
- 3 oz shrimp, poached
- 1/2 cup oil-packed sun-dried tomatoes, drained and pureed
- 3 large black olives, sliced
- 1/2 Tbsp pine nuts
- 2 tsp grated Parmesan
- 1 cup romaine lettuce
- 1/4 cup chopped tomato
- 1/2 cup sliced cucumber
- 1/2 Tbsp balsamic vinegar
- Toss pasta with shrimp, sun-dried tomatoes, olives, and pine nuts. Top with Parmesan. Serve alongside the salad.
Per serving: 465 cal
1. Seared Scallops with Lemon Juice and Sage
- 2 tsp canola oil
- 3 oz sea scallops
- 2 tsp lemon juice
- 1/2 tsp ground sage
- 1 1/2 cups cubed roasted acorn squash
- 2 cups kale sautéed in 2 tsp olive oil
- Heat canola oil in a large nonstick skillet over high heat. Add scallops and cook without stirring until well browned, around two minutes. Flip scallops and cook until the sides are firm and centers opaque, 30 to 90 seconds.
- Drizzle with lemon juice, and sprinkle sage on top. Serve with squash and kale.
Per serving: 496 cal