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Eat More, Weigh Less -- Really!

Dinner: 350 Calories

These meals round out your day in more than one way: They give you additional veggies (your last opportunity to fill up on low-cal, fiber-rich produce) and are satisfying, so you won't be tempted to reach for a high-calorie snack before bedtime.

IN A HURRY

Try any of the following frozen meals:

Healthy Choice Honey Balsamic Chicken

Healthy Choice Herb Baked Fish

Moosewood Farfalle & Spinach Pesto (360 calories)

Amy's Asian Noodle Stir-Fry

Amy's Teriyaki Bowl

Amy's Indian Mattar Paneer

Kashi Sweet & Sour Chicken

Kashi Black Bean Mango

Eating-Out Options

Reach for one of these options if you just can't get home to prepare a healthy dinner:

2 slices Pizza Hut 12-inch Medium Veggie Lover's Thin 'N Crispy Pizza

P.F. Chang's Vegetable Steamed Dumplings with Tofu

P.F. Chang's Cantonese Shrimp

Taco Bell Chalupa Baja Chicken Fresco Style

GOT SOME TIME
Spinach quesadilla

Top 1 small whole wheat tortilla (no more than 130 calories) with 1/4 cup shredded skim mozzarella, 1/4 cup black beans, 1/2 cup spinach, 1/4 cup white mushrooms, and 1/4 cup chopped tomatoes. Fold and bake until cheese melts and spinach wilts. Eat with 2 tablespoons Fage Total 0% Greek yogurt and 1 tablespoon salsa.

Grilled Salmon

Top 3 ounces grilled salmon with mixture of 1 teaspoon balsamic vinegar, 1 teaspoon horseradish sauce, 1 teaspoon mustard, 1 teaspoon lemon juice, and 1 tablespoon chopped fresh dill. Eat with 1/2 cup steamed broccoli (drizzled with lemon juice and salt) and 1/2 cup whole wheat couscous.

Chicken-Veggie Fajitas

Saute 1/2 cup sliced bell peppers and 1/4 cup sliced onions (in 1/2 teaspoon olive oil) and then mix with 3 ounces roasted chicken breast strips. Put this mixture in 1 small whole wheat tortilla (no more than 130 calories) and top with 1/2 tablespoon low-fat sour cream and 1/2 tablespoon guacamole.

Shrimp and Veggie Stir-Fry

Stir-fry 3 ounces shrimp, 1/2 cup chopped broccoli, 1/2 cup chopped carrot, and 1/4 cup chopped onion in 2 teaspoons vegetable or olive oil. Serve with 1/2 cup brown rice and 1 tablespoon low-sodium soy sauce.

Turkey Sausage Pasta

Heat 1 teaspoon olive oil and add 2 ounces cooked turkey sausage, 1 cup chopped broccoli rabe (steam first for 5 minutes to reduce bitterness), 1 tablespoon chopped pecans, and 1 tablespoon chopped dried apricots. Mix with 2/3 cup cooked whole wheat macaroni. Top with 1 teaspoon grated Parmesan.

Spicy Beef Burger

Mix 3 ounces lean ground beef with 1/4 small onion, chopped, and 1 teaspoon chili powder. Grill and serve on 1 light whole wheat bun with 2 tomato slices and 2 teaspoons mustard or ketchup. Plus a salad: 1 cup spinach, 1/4 cup shredded carrot, 1/4 cup cherry tomatoes, 1 tablespoon raisins and 1/2 tablespoon low-cal dressing.

Tangy Tofu Stir-Fry

In 1 teaspoon sesame oil saute 3 ounces extra-firm tofu (cut in cubes), 1/2 cup chopped asparagus, 1/2 cup of chopped yellow, green, and red bell peppers, 1/4 cup sliced, canned water chestnuts, 4 sliced shiitake mushrooms, and 1/4 cup frozen corn kernels. Top with 1 teaspoon hot mustard and 1 tablespoon teriyaki sauce.

Fish Taco Wrap

Fill 1 whole wheat tortilla (130 calories or less) with 3 ounces baked or grilled white fish (cod, halibut, or mahi mahi), 1 teaspoon chopped cilantro, 1 teaspoon lemon juice, 1 teaspoon light mayo, 2 tablespoons prepared salsa. Add a side salad of 1 cup lettuce, 1/4 cup shredded carrots, 1/4 cup cherry tomatoes, and 1/2 tablespoon dressing (50 calories or less).

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