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5 Summer Recipes with Less Than 500 Calories

5 Summer Recipes with Less Than 500 Calories

If you were told that you could lose up to 14 pounds by dieting only two days a week for a month, would you believe it?

We had a hard time believing it, too, until we met nutrition expert Jacqueline Whitehart. A mother of three, Whitehart specializes in what is known as the 5:2 Diet, a fast and easy diet that has taken Britain by storm and is finding its way across the pond. The 5:2 Diet is a structured meal plan that consists of only two days of dieting on low-calorie meals — 500-calorie meals for women and 600 calories for men — that will help you rapidly lose weight, as well as lower your risk of age-related illnesses such as diabetes, Alzheimer’s, and heart disease.

Click here to see 5 Summer Recipes with Less Than 500 Calories

Ever since the diet was created by medical journalist Michael Mosley and journalist Mimi Spencer, other industry experts have joined the cause and have started preaching the diet’s success, including Whitehart.

In her cookbook, The 5:2 Bikini Diet, Whitehart promises you a bikini (or board short)-ready body in just one month with her delicious and easy recipes. Targeted for women, all of the recipes are less than 500 calories and will make you question the term intermittent-fasting (IF), which is used to describe the two days of dieting.

These aren’t just recipes for salads, either, because Whitehart has provided easy and low-fat options that’ll not only help you succeed with the 5:2 Diet, but will have your taste buds singing. Like a prawn green curry that, at only 278 calories, takes a mere 15 minutes to put together, or a decadent chocolate pudding that will prove to you that chocolate doesn’t always have to be a guilty pleasure.

The best part? Even if you choose not to practice the 5:2 Diet, these are still really easy, low-calorie recipes for you to enjoy when you’re craving something on the healthier side. These recipes are fast, easy, and delicious, so there’s no reason not to try them. Summer is here and there’s always room for improvement — so get cooking.

Anne Dolce is the Cook editor at The Daily Meal. Follow her on Twitter @anniecdolce .

This story was originally published on June 13, 2013.


These 5 Summer Dinner Recipes All Clock in Under 500 Calories

We know the winter weight gain struggle is real, but what about the summertime? While it seems like the summer months are primed for healthy habits — fresh summer fruits and veggies, warm workout weather and so on — there are a few potential pitfalls that can sabotage those efforts.

Less sleep, cold refreshing adult beverages and all of the food-centric activities, such as barbecues, beach days and getaways can do a number on your waistline. Here are five healthy summer dinner recipes — all under 500 calories — to help you manage your weight this summer.

Did you know that keeping a food diaryis one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!


Try these recipes if you want a filling but low calorie meal! Subscribe to Goodful: https://bzfd.it/2QApoPk About Goodful: Feel better, be better, and do better. Subscribe to Goodful for all your healthy self care needs, from food to fitness and everything in between! Connect with Goodful: Like us on Facebook: https://www.facebook.com/officialgoodful/ Follow us on Instagram: https://www.instagram.com/goodful/ Follow us on Twitter: https://twitter.com/goodful Check out our website: https://www.goodful.com/ Subscribe to the Goodful Newsletter: https://www.buzzfeed.com/newsletters/goodful Credits: https://www.buzzfeed.com/bfmp/videos/86609 https://www.youtube.com/c/Goodful

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7 Low-Carb Dinners That Are Under 500 Calories

Although eating the right type of carbohydrates is healthy, you don’t want to have your heaviest meal at night. It can useful to have other alternatives to your typical pizza or pasta, especially if you’re trying to eat a nutritious meal.

Whether you’re just trying to cut down on refined carbohydrates or you’re trying to get into shape, you’ll likely want to find healthy low-carb dinners that are instead filled with a good balance of vegetables, protein, and healthy fats.

If you’re looking for some meal ideas, try these seven low-carb dinners that are all under 500 calories.


What and when can I eat on the 5:2 diet?

While the calorie restrictions are strict on the two days spent fasting, the diet is actually very flexible. It’s up to you what you eat on your fast days, as long as it comes in at no more than 500 calories for the whole day. You will need to be committed and pretty strong-willed as you’re cutting your calorie intake by 3/4, but if you keep busy and plan what you’re going to eat – it’s definitely achievable.

We asked Clinical Nutritionist, Mike Wakeman when is the best time to have breakfast, lunch, and dinner. He says ’Researchers from the University of Alabama conducted a study looking at the effect of time of eating on the benefits of intermittent fasting. In the controlled eating scenario, all meals were fitted into an early eight-hour period of the day (7 am to 3 pm), or spread out over 12 hours (between 7 am and 7 pm).

“Although this regime had no different effect on weight loss compared to eating at ‘normal’ times in the 5:2 diet, just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didn’t lose any weight at all. Moreover, the eight-hour group also had a significantly decreased appetite and weren’t as hungry.”

On your 500 calorie days, you can eat whatever you like, but the below foods are some of the most sensible as they’re low in calories so you can eat more throughout the day than if you eat smaller, high-calorie foods:

  • Lots of vegetables
  • Fish
  • Eggs
  • Small portions of lean meat
  • Soups

You can split your 500 calories as you wish, into just one meal, two, or three, for breakfast, lunch, or dinner – but the healthiest way is to eat little and often throughout the day.

While it’s allowed, filling up on a croissant at breakfast will use up most of your calorie allowance and you’ll be starving for the rest of the day. Experiment a little with what times work well for you on your fasting days. You might find skipping breakfast and having 2 small meals for lunch and dinner works well for you. Or having a larger, more satisfying meal in the evening and a few snacks during the day might be better – it’s really down to personal preference.

“Essentially, eat a plant-based, Mediterranean-style diet with lots of fruit and vegetables, legumes such as beans and lentils, along with whole grains, and healthy fats and protein sources. Not only will these be healthier, but they will also probably be more sustainable as well,” says Mike. “Try to limit refined grains and sugars and don’t snack between meals. Avoid eating and snacking at night-time, especially on the days when not fasting. Keep active throughout the day, and participate in aerobic and anaerobic exercise programmes, preferably personalised, to enhance your metabolism and optimise the effect of your diet.

“Consider using a multivitamin alongside your dietary regime. There is good evidence that demonstrates being overweight is associated with a lower than optimal micronutrient status and even if the diet is changed to a healthier version, losing weight won’t immediately improve this situation. So, taking a multivitamin will not only help correct this but also probably contribute to higher energy levels, especially if it is rich in B vitamins.”


4. Pan-Charred Steakhouse Salad Pizza

Salad pizza. Yes, you read that right. Life's about balance and this recipe is the epitome of that in more ways than one. First, you're eating salad and a pizza in one. Lean beef is paired with whole-wheat pizza dough and then topped with a salad of mesclun greens.

Then there's the macronutrient balance of this dish. Each serving provides 477 calories — 45 percent coming from carbohydrates, 32 percent from fat and 23 percent from protein. It also has 17 grams of satiating fiber for more staying power.

Get the Pan-Charred Steakhouse Salad Pizza recipe and nutrition info here.


37 Vegetarian Dinners Under 500 Calories

Check out this list of 37 Vegetarian Dinners Under 500 Calories for quick and easy recipe options sure to satisfy hunger. This list of low-cal recipes includes something for every craving! Grams of fat are included as well.

Sometimes you’re craving pizza, and other times pasta. Sometimes you want greens, but a salad just won’t do! No matter what your craving may be, it’s usually easier when you can quickly reference a list of recipes that are sure to taste great but will be within your caloric limits too. That’s exactly what this list includes!

In this post you’ll find 37 vegetarian dinners under 500 calories that are sure to rock your palette no matter your choice. Enjoy robust gyros, veggie-packed lasagna, creamy, bisque soup, or even jam-packed vegetarian sushi rolls!

Transform this week’s meal lineup with delicious meals that fit easily into your calorie allowance each and every time.


All-in-One Protein Smoothie

Looking for a breakfast smoothie that is packed with protein and both macro and micronutrients? Looking for something that is quick and easy because you're crunched for time? Dr. Lee’s all-in-one protein smoothie is here for you. "This is a protein smoothie that should keep you satiated all morning until the afternoon hours," Dr. Lee tells us.

Nutrition Facts

Ingredients

  • 1 scoop of Naked Pea Protein Powder
  • 1/2 medium-sized banana
  • 1 cup frozen mixed berries
  • 1 tablespoon almond butter (no sugar added)
  • 1/3 cup unsweetened coconut milk
  • 1 tablespoon chia seeds
  • 1 scoop NeoCell collagen powder

Instructions

Place all ingredients into a blender (like a Vitamix or Nutri bullet) and blend for 10–15 seconds until smooth.


Paella

Paella is one of those dishes that can allow you have the best of both worlds. Yes, the rice has carbs, but you can load up the dish with various lean proteins. To make sure the meat is thoroughly cooked but still fork tender, Sczebel browns chicken sausage on the stove top before throwing the whole paella into the slow cooker. She then adds the seafood and peas 30 minutes before the dish is finished, to keep the seafood from being overcooked. For extra nutrition, use a long-grain brown rice or a quinoa/rice blend instead of short-grain Bomba rice.


4 Ways to Make Pasta Recipes Healthier

1. Use Healthier Pasta
While white pasta is high in refined sugar and doesn’t contain many nutrients, whole wheat pasta allows you to increase the nutritional value of your meal. It contains the bran and germ of the grain, making it high in fibre and packed with more vitamins and minerals. Other healthy white pasta alternatives are buckwheat pasta, brown rice pasta, quinoa pasta, chickpea pasta, and the list goes on! Since it makes up the foundation of your meal, opt for healthier pasta to ensure you’re getting the most out of your meal!

2. Pack It With Veggies
Pasta dishes are some of the easiest to fill with veggies because so many vegetables work well with pasta and sauce. From tomatoes to mushrooms, bell peppers, zucchini, onion, asparagus, broccoli, and so much more, add as many veggies as you like to make your pasta healthier! Vegetables are key because they’re packed with nutrients and are super low in fat and calories, so pack them in for a healthy meal!

3. Up The Protein
Another way to make your pasta healthier is to add protein. Lean meats are best so you don’t end up adding too much fat, and if you want a meatless option, beans are an ideal addition! Adding a protein in your pasta will help level your blood sugar and make you feel full for longer so you don’t end up snacking throughout the day or after dinner.

4. Add Leafy Greens
Leafy greens such as spinach, kale, collard greens, rapini and Swiss chard are some of the healthiest foods out there and make for a great addition to pasta! Leafy greens are packed with vitamins, minerals and fibre, but are low in calories, and they offer numerous health benefits including reduced risk of obesity, heart disease and high blood pressure.


These 5 Summer Dinner Recipes All Clock in Under 500 Calories

We know the winter weight gain struggle is real, but what about the summertime? While it seems like the summer months are primed for healthy habits — fresh summer fruits and veggies, warm workout weather and so on — there are a few potential pitfalls that can sabotage those efforts.

Less sleep, cold refreshing adult beverages and all of the food-centric activities, such as barbecues, beach days and getaways can do a number on your waistline. Here are five healthy summer dinner recipes — all under 500 calories — to help you manage your weight this summer.

Did you know that keeping a food diaryis one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!