400 – 500 Calories lunch meals good for weight loss and weight control diets
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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.
Keep in mind that even when you are on a program to lose weight you still have to eat properly. In a diet, the difference between the number of calories consumed and the number of calories we eat should be very well controlled. We recommend a maximum gap of about 1000 Cal for short-term diets and maximum 500 Cal gap for medium and long-term diets. You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator.

400-500 Cal Spinach salad

FoodServingCalories
Total437
Spinach1 cup6
Broccoli1/2 cup17
Light balsamic vinaigrette1 tbsp30
Feta cheese1 oz74
Walnut halves14 pices180
Sweetened dried cranberries1/4 cup130
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 Grilled chicken with rice and vegetables

FoodServingCalories
Total454
Chicken breast, grilled1/2 small164
Brown rice1 cup220
Mixed vegetables1 cup70
Whole Wheat pita bread1/2 medium62
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
Total456
Whole-grain bread1 slices70
Turkey breast roasted3 oz96
Low-fat American cheese1 slice38
Lettuce1 cup7
Tomatoes slices3 pices10
Baby carrots5 oz50
Banana1 medium105
Dark chocolate, 70-85% cocoa 4 squares80
You can decrease carbohydrates content if you replace the banana and the chocolate with more meat.

400-500 Cal Roasted chicken and tomato soup

FoodServingCalories
Total434
Tomato soup1 cup160
Whole-grain bread1 slice70
Roasted chicken breast1/2 small164
Cooked vegetables1 cup40
Due to the very low content of fats and carbohydrates this meal fits very good in a diet. You can also use turkey instead of chicken.

400-500 Cal Chicken sandwich

FoodServingCalories
Total469
Whole-grain bread2 slices140
Grilled chicken breast3 oz120
Low-fat American cheese2 slices72
Lettuce1 cup7
Tomatoes slices3 pices10
Fresh orange juice1 cup120
Due to the very low content of fats and carbohydrates this sandwich fits very good in a diet. If you like more you can use turkey instead of chicken.