400 – 500 Calories dinner meals without dairy products
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These dinners are ideal if you don’t like or if you try to avoid dairy products. If you have a meal plan with 3 meals and 2 snacks per day a lunch with 400 – 500 Calories is used mostly in meal plans with 1600-2200 Calories per day.
It is not recommended to have a gap bigger than 500 Calories between your intake and your daily calorie consumption. You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator.

400-500 Cal spaghetti with chicken

FoodServingCalories
Total497
Whole wheat spaghetti1 cup172
Sliced chicken breast, grilled3 oz120
Zucchini1/2 cup10
Pasta sauce1/2 cup70
Wine1 glass125
Although pasta and alcohol are not the best options when you are on a weight loss diet, the amount of calories you eat matters the most, so time to time is ok to have also this type of meal even if you are on a diet.

400-500 Cal Beef steak with sauteed vegetables

FoodServingCalories
Total442
Beef steak5 oz240
Sautéed vegetables
- Mushrooms3/4 cup50
- Onion1/4 cup20
- Peppers1/4 cup12
- Olive oil1 tbsp120

400-500 Grilled chicken with rice and vegetables

FoodServingCalories
Total490
Chicken breast, grilled6 oz240
Brown rice1/2 cup110
Mixed vegetables1 cup70
Whole Wheat bread1 slice70
This meal has a low content of fats and high proteins & carbohydrates content. Instead of rice, you can have a big baked potato.

400-500 Cal Pork ribs with mashed potatoes

FoodServingCalories
Total447
Pork back ribs4 oz230
Mashed potatoes1/2 cup130
Pickles, cucumbers1 cup17
Whole wheat bread1 slice70
This is an example of pork meal with potatoes which can be included even in weight loss meal plan if you select a lean pork meat.

400-500 Salmon file with potatoes

FoodServingCalories
Total485
Salmon file7-8 oz285
Boiled potatoes1 cup130
Mixed fresh vegetables1 cup70
This meal has a very low content of carbohydrates and is full of healthy fats and Omega 3. You can choose any other fish but the content of Omega 3 will be lower.

400-500 Cal Roasted turkey breast with vegetables

FoodServingCalories
Total476
Whole-grain bread1 slices70
Turkey breast roasted4 oz134
Lettuce1 cup7
Tomatoes slices3 pices10
Baby carrots5 oz50
Red wine1 glass125
Dark chocolate, 70-85% cocoa 4 squares80
You can decrease carbohydrates content if you replace the wine and the chocolate with more meat.