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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.


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

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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