Low-Calorie Side Dishes

Use this list to help stay within your goal of a 450-calorie lunch and 500-calorie dinner.

Basil-Garlic Green Beans

Basil-Garlic Green Beans, 56 calories

Use this list as a reference for what foods you might combine to stay within your goal of a 450-calorie lunch or 500-calorie dinner*.

  • 1/2 cup cooked long-grain brown rice, 108 calories
  • 1/2 cup cooked long-grain white rice, 103 calories
  • 1 cup cooked egg noodles, 221 calories
  • 1 cup cooked spaghetti, 182 calories
  • 1 cup cooked whole wheat spaghetti, 176 calories
  • 1/2 cup canned corn, 83 calories
  • 1 small baked russet potato, 138 calories
  • 1/2 cup canned peas, 59 calories

For additional calorie calculations, see calorieking.com or check the Nutrition Facts labels on food packages.


Meal Planning Worksheet

Low Calorie Side Dishes

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.