3 Lunches, 500 Calories or Less, articles, health

3 Lunches, 500 Calories or Less

by Émilie Carignan
published August 16, 2010

rating: (18 Ratings)

Our body is a performance machine, so it needs to be taken care of to ensure it keeps running. Eating to satiate your hunger doesn’t necessarily imply going for foods rich in fat and that are difficult to digest. We’ve got five light-yet-filling lunch ideas for you, with sides too! The best part: each combination contains 500 calories or less! Bon appétit!

On the menu: Mediterranean couscous + cottage cheese

A delectable idea for the vegetarians of the world. All you carnivores should give this easy meal a try, as well!

Ingredients:

- 1 c. of couscous (165 cal.)

- ½ c. of chick peas (115 cal.)

- 10 olives (50 cal.)

- 3 dried apricots (50 cal.)

- 1 c. of mixed vegetables (50 cal.)

- 1 tbsp. of lemon juice (4 cal.)

To top it off: ¼ c. of cottage cheese (32 cal.)

Total calories: 466

Chef’s suggestion: Strapped for time? Combine your favourite store-bought three-bean salad mix with some couscous, which will only take a few minutes to cook.

On the menu: Chicken salad + yogurt

This healthy meal is enjoyed both at restaurants and at home. And when the girls at the office head out for lunch and a burger sure looks appetizing, this won’t leave you feeling deprived.

Ingredients:

- 1½ c. of lettuce (15 cal.)

- 1 c. of mixed veggies (50 cal.)

- ½ a chicken breast (160 cal.)

- 5 dried tomatoes (25 cal.)

- 1 tbsp. of extra virgin olive oil (125 cal.)

- 1 tbsp. of balsamic vinegar (20 cal.)

To top it off: 100 g of yogurt, such as an individual-sized container (80 cal.)

Total calories: 475

Chef’s suggestion: Replace the chicken with any other lean meat: turkey, pork, lamb, etc. How about something fresh, such as shrimp or any other sea delicacy?

On the menu: Greek pasta + fruit

An adaptation of the traditional Greek salad, but with delicious (and satiating) pasta.

Ingredients:

- ½ c. of whole wheat pasta (65 cal.)

- 1 c. of mixed veggies (50 cal.)

- 30 g of light feta cheese (60 cal.)

- 10 olives (50 cal.)

- 5 dried tomatoes (25 cal.)

- 1 tbsp. of extra virgin olive oil (125 cal.)

- 1 tbsp. of balsamic vinegar (20 cal.)

To top it off: an apple (80 cal.)

Total calories: 475

Chef’s suggestion: For a healthier alternative, opt for whole grain pasta instead, for an even higher fibre content.

*Note: To concoct your own creations and find out the nutritional content of any ingredient, check out our Food Finder.

Tag(s): health, diet, nutrition