Over 500 Calories lunch meals without dairy products
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These lunches 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 over 500 Calories is used mostly in meal plans with more than 2000 Calories per day.
You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator.

Over 500 Cal Beef steak with sauteed vegetables

FoodServingCalories
Total676
Lean beef steak1 medium514
Sautéed vegetables
- Mushrooms3/4 cup50
- Onion1/4 cup20
- Peppers1/4 cup12
- Olive oil1/2 tbsp60
This is a healthy lunch option with a low carbohydrate content and with a high content of Vitamin B2, B3, B6 and B12.

Over 500 Cal Beef steak with vegetables and rice

FoodServingCalories
Total676
Lean beef steak1 small386
Brown rice1 cup220
Mixed vegetables1 cup70

Over 500 Cal Grilled chicken breast with rice and vegetables

FoodServingCalories
Total540
Chicken breast, grilled1 doube (8 oz)250
Brown rice1 cup220
Mixed vegetables1 cup70
Whole Wheat bread1 slice70
This lunch contains only 9 grams of fats and will offer enough energy and a fullness sensation.

Over 500 Cal Salmon with vegetables

FoodServingCalories
Total597
Salmon file7-8 oz285
Brown rice1/2 cup110
Sautéed vegetables
-- Mushrooms3/4 cup50
-- Onion1/4 cup20
-- Peppers1/4 cup12
-- Olive oil1 tbsp120
This meal contains only about 50 grams of proteins but it is a good idea to add into your meal plan for healthy fats and vitamins & mineral content. You can replace the salmon with another kind of fish but most probably this way your meal will have less healthy fats and Omega 3.

Over 500 Cal Pork chop with vegetables

FoodServingCalories
Total616
Pork boneless chop, lean1 piece (7-8 oz)210
Mashed potatoes1 cup230
Pickles, cucumbers1/2 cup10
Whole wheat bread1 slice70
Grapefruit Juice, fresh1 cup96
This menu is high in vitamin C content and even if contains pork meat can be used in a weight loss meal plan especially if your daily calorie goal is bigger than 1800. Take care with the mashed potatoes sometimes contains dairy products (milk or butter).

Cal 500 Cal Beefburger

FoodServingCalories
Total595
Burger
- Beef burger1 piece340
- Whole-wheat bun1 piece120
- Tomato3 slices10
- Romaine leaf2
- Onion rings2 pieces3
Fresh orange juice1 cup120
Fast food is definitely not the best choice for a meal plan but if you have no other choice and your daily meal plan has over 2000 calories, you can choose a meal like this which contains about 60 grams of proteins and not too many fats and carbohydrates. If you include also fries to this menu the number of calories will increase with about 300 calories.

Over 500 Cal Big Mac meal

FoodServingCalories
Total880
Big Mac medium menu
-- Big Mac Sandwich1 Sandwich540
-- Fries1 portion340
-- Diet Coke0
Fast food is definitely not the best choice and we don’t recommend for any meal plan. The protein content of this meal is about half compared with the one of a homemade burger.