400 – 500 Calories dinner meals without grain 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 to 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 Spinach salad

FoodServingCalories
Total432
Spinach1 cup6
Broccoli1/2 cup17
Light balsamic vinaigrette1 tbsp30
Feta cheese1 oz74
Walnut halves14 pices180
Red wine1 glass125
A salad for lunch or dinner is a good idea when you are on a diet, just be careful how much oil you add in it because a single tablespoon of olive oil contains about 120 calories.

400-500 Cal Beef with potatoes

FoodServingCalories
Total480
Lean beef3 oz160
Baked potato with cheese
- Potato1 medium117
- Parmesan cheese1 tbsp21
- Dill1 tbsp6
Lima beans1 cup176
This meal has a high content of Vitamine B and Minerals (Zinc, Copper, Magnesium)

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 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.