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Low Calorie Meals At Restaurants

Greek Lamb With Warm Beans

Meal Prep Burritos for the Freezer (Low Calorie High Protein)

Calories: 343 Fat: 23.1g Carbs: 10.5g Protein: 21.4g 5-a-day: 1

Skill level: Medium Serves: 4 Cooking time: 20 mins

The final of our low calorie meals collection is this mouthwatering Greek lamb. The lamb is marinated in a four-ingredient marinade of olive oil, lemon, oregano, and seasoning. A warm bean salad is a nutritious alternative to rice, potato, or pasta side in this delicious Greek lamb dish.

The lamb and cannellini beans provide the protein in this recipe. Reduce the salt by making your own chicken stock by stewing leftover chicken cuts in boiled water. You could also swap the knob of butter for oil instead as it’s much less fatty.

This dish is marked as a medium skill level only because cooking lamb can sometimes be a little tricky. Follow our method carefully to ensure perfectly cooked meat every time.

Get the recipe: Greek lamb with warm beans

Ihop: Short Stack + Fresh Fruit + Egg Over Easy Or Veggie Omelet + Fresh Fruit + Toast

It would be cruel and unusual if I told you to go to the International House of Pancakes and NOT order pancakesso I am not going to do that. Pancakes are never a bad idea! Its just about being mindful while eating them, says Golub. Go for the short stack and a cup of fresh fruit for added fiber, vitamins, and minerals to your breakfast. Order an egg over easy for an ~easy~ way to bump up the meals protein and healthy fats, says Golub.

For a savory breakfast instead, try building your own omelet incorporating your favorite veggies. Add on a side of multigrain or whole wheat toast and fresh fruit for fiber and vitamins. And although its safe to say IHOP will not be rebranding to IHOE anytime soon, for obvious reasons, this egg combo makes a delicious and nutritious brunch or breakfast for dinner.

Foods That Are Low In Calories

Reducing your calorie intake can be an effective way to lose weight.

However, not all foods are equal when it comes to nutritional value. Some foods are low in calories while also low in nutrients.

When limiting your calorie intake, its important to choose nutrient-dense foods, which contain ample nutrients for the number of calories they provide.

Whats more, a diet full of whole, nutrient-dense foods may help you feel more satisfied while cutting calories (

Because theyre high in protein, lean meat and poultry are good foods to eat when youre trying to cut calories.

Protein boosts feelings of fullness and may help you eat fewer calories throughout the day .

Meats that are lowest in calories are the ones that are very lean. Fat is calorie-dense, so fattier cuts of meat have a higher calorie count.

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Red Lobster Perfectly Grilled Fish

490 calories, 22 g fat , 170 mg sodium, < 1g carbs , 67 g protein

Opting for the broiled version versus the “golden-fried” will always save you hundreds of calories. If you like to pair your fish with a condiment, we recommend opting for cocktail sauce over tartar sauce. To discover more satisfying eats that will help you trim down, check out these best carbs for weight loss.

Healthy Restaurant Meals Under 500 Calories

Low Calories Restaurant Menu , ASAP

Did you know that 90% of Americans dont like to cook at home? Can you guess how much thats costing you? According to the Bureau of Labor Statistics we are up to about $3,008 a year per household. But Im not just talking about how much money its costing us.

Eating out at restaurants so often is also costing us BIG in terms of our overall health and wellbeing. And this is a big reason many people are so unhappy with their waistlines! The average meal at a restaurant contains 1,205 calories vs. the average meal at home being between 500-700. Thats major when you think about how often most households actually go out to eat!

Cutting back on eating out is super important, but I know how much more convenient it can be to eat out sometimes as well. Thats why we need to start making better choices when we visit a restaurant. There arent really a whole lot of healthy restaurant chains around so eating healthy at a restaurant can be so hard! Thats why I did some digging and found these 10 healthy restaurant meals under 500 calories for you.

That way you can know what you are going to eat before you visit a restaurant. Because knowing before hand what you are going to order can make a HUGE difference in what you choose. Also, here is a great list of the 21 best tips on how to eat healthy at restaurants.

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Roast Chicken With Potato Wedges

Calories: 378 Fat: 14.6g Carbs: 39.5g Protein: 23g 5-a-day: 1

Skill level: Easy Serves: 2 Cooking time: 1 hour

This roasted one-pot is well worth the wait at just 378 calories per portion. Infused with lemon and parsley.

A chicken leg contains less fat when it comes to choosing which cut of chicken is the healthiest. It has around three times less saturated fat than chicken breast. The savoy cabbage is a great source of vitamin C which protects skin integrity.

This recipe serves two but can easily be doubled to feed a larger family. Its the perfect Sunday roast dinner alternative if youre looking for a lighter option. A favourite on our low calorie meals list.

Get the recipe: Roast chicken with potato wedges

Plan Ahead Before Dining Out

Many restaurants post menus with nutrition information online. Nutrition facts pamphlets are available at fast food restaurants, and some list calorie counts on the menu. Reviewing nutrition information ahead of time can help you choose restaurants that offer healthier, lower-calorie options. If youre going out for dinner, eat lighter meals during the dayor plan to eat a lighter dinner.

Restaurant food tends to be high in sodium, and too much salt in your diet can lead to serious health problems, including high blood pressure. Try flavoring dishes with fresh lemon, lime, or vinegar.

Bonus tip: Snack on a piece of fruit or a small handful of nuts before you leave home. That way, you wont be ravenous when you arrive at a restaurant and more likely to overeat.

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Starbucks Turkey Bacon Cheddar Eggwhite Breakfast Sandwich

230 calories, 5 g fat , 560 mg sodium, 28 g carbs , 17 g protein

With a leaner protein in the form of turkey bacon over the traditional pork, this relatively low-carb English muffin and egg sandwich is the perfect start to your day. It packs a powerful nutritional punch of 13 grams of protein for a mere 230 calories. This promising info makes it another all-day breakfast item we’re cool with getting behind.

Chicken And Spring Onion Pancakes


Calories: 298 Fat: 12.9g Carbs: 24.6g Protein: 20.2g 5-a-day: 0

Skill level: Easy Serves: 1 Cooking time: 5 mins

Not just for Pancake Day, these savoury chicken and spring onion pancakes are the perfect low calorie option that will keep you fuller for longer.

The protein in the chicken ensures youll be full after enjoying a portion of this recipe. At just 298 calories, serve these pancakes with a side salad or portion of sweet potatoes. Choose semi-skimmed milk over full fat to keep the fat count low, you could also choose skimmed milk as an alternative too. The spring onions add a zing of flavour to each bite, as well as being rich in fiber helping to aid digestion.

These pancakes are best made and eaten on the same day for the freshest flavour and taste.

Get the recipe: Chicken and spring onion pancakes

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Low Calorie Meals: 77 Easy Dinners Under 500 Calories

A selection of the best low calorie meals all under 500 calories – perfect for the whole family…

From split pea curry to mushroom risotto, from roast chicken to prawn stir-fry, here are the best low calorie meals under 500 calories that you can easily make at home.

Low calorie meals are often crammed full of lean protein like beans, lentils, or chicken breast for example, which are filling as well as low in elements that produce fat in the body. When looking for good low calorie meals try to pick ones with high-water contents as well, such as steamed or boiled vegetables, as this will naturally make you feel full and are considered low calorie filling foods , says registered dietician and nutritionist Claire Murphy.

When it comes to losing weight, eating a lighter, low calorie dinner in the evening can be beneficial. Choosing to eat low calorie meals at dinner time is easier for your body to digest. It is less likely to make you bloat or cause discomfort too, which can interrupt sleep. As well as aiding weight loss, our recipes are packed full of nutrient-rich vegetables. Most are high in protein, keeping you fuller for longer as well as assisting your metabolism energy.

And just like our low calorie lunches , these low calorie meals dont shy away from flavour either as most are infused with a variety of calorie-free herbs and spices.

Avoid Fried Foods And Added Cheese

Eating out often means getting too much saturated fat, cholesterol, sodium, and calories.

How can you spot the dangers? Saturated fats come mostly from meat and whole-fat dairy foods. Tropical oils like palm oil and coconut oil, and butter are also saturated fats. Cholesterol is found in animal fats. Primarily the saturated fat and the cholesterol in the foods you eat increase your cholesterol levels.

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Low Calorie Tuna Pasta

Calories: 249 Fat: 3.4g Carbs: 20.3g Protein: 33.7g 5-a-day: 0

Skill level: Easy Serves: 1 Cooking time: 20 mins

Chunks of meaty tuna, green beans, and a light cream cheese dressing, this pasta has subtle flavours but is super satisfying. The calorie count is kept low in this dish thanks to the low fat cream cheese, wholewheat pasta and skimmed milk.

Claire says “Tuna calories per 100g are 132, which is very low considering that also provide massive health benefits. Tuna, as with nearly all fish, is packed full of omega-3 acids that help reduce cholesterol, resulting in a lesser risk of heart attacks.”

Weve used fresh tuna in this recipe but you could easily use tinned tuna for quickness – it may also be slightly cheaper than fresh if youre catering on a budget. Perfect for both lunch and dinner taking just five minutes to prepare.

Get the recipe: Tuna pasta

Order Lighter Soups And Side Dishes


When ordering soup, avoid rich chowders made with heavy cream. Broth-based or tomato-based soups are healthier choices. If youre going out for a burger, skip the fries or chips and opt for steamed vegetables or a side salad. Its a great way to cut calories and fat, while sneaking in extra nutrition

Also Check: How Many Calories Are In Cranberry Juice

Mexican Stuffed Chicken With Red Rice

Calories: 479 Fat: 11.8g Carbs: 42.7g Protein: 53g 5-a-day: 3

Skill level: Easy Serves: 4 Cooking time: 25 mins

Our Mexican stuffed chicken with red rice is packed with jalapeño peppers, spinach, and Lancashire cheese. This mouth-watering recipe is ready in 30 minutes and is perfect served with fresh salad.

Chicken breasts are much lower in fat and calories than thighs for example, which is why they make a great choice in this recipe. Choosing to make flavoured rice from scratch is also a good way to cut calories and fat as some packet rice has high nutritional values.

As this dish is predominantly made with chicken, it is a high protein option keeping you fuller for longer. The spinach, tomatoes and peppers total three of your five a day in just one portion.

Get the recipe: Mexican stuffed chicken with red rice

Wholewheat Spaghetti With Roasted Veg

Calories: 379 Fat: 11.7g Carbs: 60.2g Protein: 12.4g 5-a-day: 2

Skill level: Easy Serves: 6 Cooking time: 15 mins

This wholewheat spaghetti with roasted veg is really easy to make, packed with aubergines, drizzled in olive oil, and flavoured with a squeeze of lemon and sprinkle of fresh basil and mint.

Claire, a nutritionist for LastVerdict , says “A portion of wholewheat spaghetti contains as little as 174 calories, as well as 6g of fibre to help fill you up. Everything in this meal is low-calorie based, with not one cheat component. Aubergines are a high-fibre, low-calorie based food that is rich in nutrients and comes with many positive health benefits such as a decrease in risk of heart disease, controlling blood sugar levels and weight loss.”

This dish can easily be prepared ahead and served as a speedy, low calorie lunch option too. Leftovers can easily be stored in the fridge and reheated the next day.

Get the recipe: Wholewheat spaghetti with roasted veg

Read Also: How Many Carbs On Low Carb Diet

Boston Market Quarter White Skinless Rotisserie Chicken Steamed Vegetables And Garlic Dill Potatoes

If you didn’t think comfort food could be low in fat, take a look at this entree from Boston Market. This chicken and veggie plate should be your go-to on your busy weeknights out. It carries just nine percent of the day’s recommended fat, which isn’t too shabby for a fast-food cheat meal! If you’re worried this combo won’t pack big enough flavor, ask for a side of their tangy, fat-free Poultry Gravy. Even if you polish off the entire lot, it will only add 10 calories and 85 milligrams of sodium to your order. Throw in the cornbread that comes with the meal as well, and you’re looking at an additional 160 caloriesstill under 500!

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Analysis: Low Calorie Meal

So whats the difference between these two meals? I replaced the 1 cup of rice with 1 cup of lettuce, added 1/3 cup of beans/veggies, and kept the hummus but asked for no extra olive oil on top and decreased the portion to 1/3 of a cup . I also did not take the pita they give me with the meal, or the extra side of veggies. The above meal is PLENTY!

Notice that the difference between the Chicken Kebab, which is grilled and the deep fried chicken cutlet is more than 250 calories. This is because the chicken is breaded and deep fried, which not only adds calories but very unhealthy hydrogenated oils.

I also would have considered half a cup of rice instead of the beans along with even less hummus. The carbs sources are not perfect, but keeping calories lower and carbs under control makes this meal a heck of a lot better than the deep fried chicken platter monstrosity that I used to call a lunch. This is a more major meal customization than normal, but I just want to give you some ideas.

The Healthiest Menu Items At Fast Food Chains

The second half of our list is made up of popular fast food joints. You’re probably swinging through the drive-thru or desperate for a meal while traveling, and you know going into it that you’re not about to have a very healthy meal. But surprisingly, there are some options that won’t completely undo your diet. Find out what’s the top item to order at each of these popular fast food places.

Roast Chicken Salad

Get your hit of poultry plus 25 grams of muscle-building proteinminus the trans fats and starchy bread that comes along with most of the other menu items. This is the healthiest fast food order at Arby’s, and one of the most delicious. And bonus, it has bacon! It doesn’t get much better than that!

Quarter White, Skinless Rotisserie Chicken with Steamed Vegetables and Broccoli

See, comfort food doesn’t have to be detrimental to your waistline! This chicken, broccoli, and steamed veggies plate is not bad at all when it comes to a fast-food cheat meal! If you’re craving that one piece of cornbread that comes with the meal, you’re looking at an additional 160 calories, which brings this meal up calorie-wise to 460still under 500!


Double Cheeseburger

Checkerburger, no cheese

Grilled Chicken Sandwich

Chicken, Pinto Bean, Fresh Tomato Salsa, and Veggie Salad

Spinach Alfredo Flatbread

Garden Fresco Salad With Grilled Chicken

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Chicken Pea And Noodle Salad

Calories: 296 Fat: 7.4g Carbs: 32.3g Protein: 25g 5-a-day: 0

Skill level: Easy Serves: 4 Cooking time: 1hr 10 mins

Prep this easy noodle salad in just five minutes. Tender chunks of chicken drizzled in a punchy soy sauce and lime dressing, which adds plenty of flavour without raising the calorie count.

This recipe requires just two chicken breasts, that’s just half a portion of chicken per person which is a good way of keeping the calories down. The noodles and fresh veg such as pea shoots and sugar snap peas make this dish filling and wholesome.

This noodle salad is so easy to prepare in just five minutes and serves four. Leftovers can easily be stored in the fridge and reheated thoroughly before serving again.

Get the recipe: Chicken, pea and noodle salad

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