Grilled Lime-Teriyaki Shrimp, 119 calories
The 500-Calorie Dinner*
Use this list as a reference for what foods you might combine to stay within your goal of a 500-calorie dinner.
- 1 ground sirloin beef patty (4 ounces), broiled, 175 calories
- 4 ounces pork tenderloin, roasted, 131 calories
- 1 prime beef tenderloin steak (4 ounces), broiled, 200 calories
- 1 boneless pork loin chop (4 ounces), broiled, 154 calories
- 1 salmon fillet (4 ounces), broiled, 184 calories
- 4 ounces large shell-on shrimp, peeled, deveined and cooked, 90 calories
- 1 boneless, skinless chicken breast half (4 ounces), broiled, 130 calories
- 4 ounces boneless, skinless turkey breast tenderloin, broiled 112 calories
Weight given is before cooking.
For additional calorie calculations, see calorieking.com or check the Nutrition Facts labels on food packages.
Click here to download a pdf of our Do-it-Yourself Meal Planning Worksheet. Use it to plan what you're going to eat and record what you've actually eaten.
TIP: To download the Meal Planning Worksheet, you will need the latest Adobe Acrobat® Reader installed on your computer. Install Adobe Acrobat Reader for free.
*Eat three meals a day and two snacks that total 1,400 calories.
Most people will achieve slow, reasonable weight loss at 1,400 calories a day for women and 1,500 calories a day for men. (Check with your doctor before starting this plan to be sure it's right for you and to determine if you should have a different daily calorie total.)
To distribute your calories throughout the day, consume:
- 350 calories for breakfast
- 450 calories for lunch
- 500 calories for dinner
- two 50-calorie or two 100-calorie snacks, depending on the total number of calories you're shooting for per day.