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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

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 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.