5 Healthy Dinner Picks Under 500 Calories

Weeknight dinners need to be speedy, filling and not a chore to clean up. They also tend to be where calories creep in unnoticed. The five recipes below are built around lean protein, plenty of vegetables and moderate portions of smart carbohydrates, and each lands in roughly the 400 to 500 calorie range per serving. Exact numbers vary with brands and measuring, so treat them as estimates.

Calorie needs differ widely by age, size, activity and health. If you are managing a medical condition or an eating disorder history, talk with your doctor or a registered dietitian rather than following a calorie number. Each recipe serves two and takes under 35 minutes.

1. Lemon herb chicken with roasted vegetables

Toss 2 boneless chicken breasts (about 5 ounces each) with 1 tablespoon olive oil, the zest and juice of a lemon, garlic and thyme. Spread on a sheet pan with 2 cups broccoli florets and 1 sliced zucchini. Roast at 425F for 20 to 25 minutes, until the chicken reaches 165F. Serve with half a cup of cooked rice each.

2. Shrimp and vegetable stir-fry

Heat 2 teaspoons of oil in a wide pan. Cook 8 ounces of peeled shrimp for 2 to 3 minutes per side until pink, then set aside. Stir-fry 3 cups of mixed vegetables such as peppers, snap peas and carrots for 4 to 5 minutes. Add 1 tablespoon of soy sauce, 1 teaspoon of grated ginger and the shrimp. Serve over three-quarters of a cup of cooked brown rice or cauliflower rice.

3. Turkey taco lettuce wraps

Brown 10 ounces of lean ground turkey over medium-high heat with chili powder, cumin and garlic powder, cooking until no pink remains and it reaches 165F. Stir in half a cup of drained black beans and a quarter cup of salsa. Spoon into butter lettuce leaves and top with diced tomato, avocado and a spoonful of plain yogurt.

Tip: Season well. Spices add flavor without calories and prevent diet food boredom.

4. Baked salmon with sweet potato and green beans

Place two 5-ounce salmon fillets on a lined pan with 1 medium sweet potato cut into cubes and 2 cups of trimmed green beans, drizzled with 2 teaspoons olive oil. Roast at 400F for 15 to 18 minutes. Salmon is done at 145F, when it flakes easily. Finish with lemon and dill.

5. Chickpea and spinach coconut curry

Sauté a diced onion and 2 cloves garlic in a teaspoon of oil for 3 minutes. Add 1 tablespoon curry powder, one 15-ounce can of rinsed chickpeas, 1 cup of canned diced tomatoes and half a cup of light coconut milk. Simmer for 12 minutes, then stir in 3 big handfuls of spinach until wilted. Serve with a little scoop of rice or a slice of whole wheat naan. This one is a good vegetarian choice.

Batch cooking for busy nights

On Sunday, cook a pot of brown rice or quinoa, wash and chop two kinds of vegetables, and marinate your protein in a zip-top bag. Come Tuesday night, dinner is a matter of heating a pan and assembling. Frozen vegetables and pre-cooked grains in pouches are legitimate shortcuts that save time without sacrificing nutrition.

Build your own plate

If you prefer to improvise, use this plate method: half the plate non-starchy vegetables, a quarter lean protein about the size of your palm, a quarter whole grains or starchy vegetables, and about a thumb of healthy fat such as olive oil or avocado.

Smart methods to cut calories without feeling deprived

• Measure oil with a spoon instead of pouring from the bottle.
• Choose roasting, grilling, steaming or sautéing over deep frying.
• Use Greek yogurt in place of sour cream.
• Add volume with vegetables and broth-based sauces.
• Eat slowly and stop when you feel comfortably satisfied.

Storage and safety

Refrigerate leftovers within two hours in shallow containers and eat them within three to four days. Reheat to 165F. Never thaw chicken, turkey or shrimp on the counter; thaw overnight in the fridge instead.

Common pitfalls to avoid

• Cutting dinner so low that you raid the pantry at 10 p.m.
• Forgetting the calories in sauces, dressings and cooking oils.
• Skipping protein, which helps you feel full.
• Treating calories as the only measure of a meal's quality.

Cook one new recipe this week, keep notes on what you liked and rotate your favorites. A pleasing, filling dinner is far easier to stick with than a bland one.