12 foods for diet weight loss, 500 Calorie Meals That'll Fill You Up the...

12 best weight loss protein for women, 500-Calorie Meals That'll Fill You Up the Healthy Way

12 foods for diet weight loss, 500-Calorie Meals That'll Fill You Up the Healthy Way

Chicken and Sun-Dried Tomato Pasta

"Good old-fashioned Italian is so flavorful, but it's not always so great for your waistline," says Tyson Foods executive chef Mario Valdovino. "Luckily, between the high-protein chicken and the tomatoes which contain lycopene, you can feel good eating this dish." Read: It is possible for Italian meals to clock in under 500 calories.

Serves: 4

Ingredients:
8 ounces whole-wheat linguine pasta
1 tablespoon olive oil
12 ounces chicken breast, sliced
2 cloves garlic, minced
3 tablespoons low-sodium chicken broth
1/2 cup diced roasted red peppers
1/3 cup sun-dried tomatoes marinated in olive oil, drained
2 green onions, thinly sliced
3 tablespoons chopped fresh basil
1/4 teaspoon crushed red pepper flakes
2 tablespoons shredded Parmesan cheese

Directions:

Cook pasta according to package directions; drain. Heat olive oil in a large nonstick skillet over medium heat. Add chicken, garlic, and broth and cook about 10 minutes each side (or add prepackaged chicken strips and follow package directions). Meanwhile, place hot pasta, roasted peppers, sun-dried tomatoes, green onions, basil, and pepper flakes in a pot. Turn heat to low and toss to mix well. Add cheese and toss. Divide pasta among plates and top with chicken.

Nutrition score per serving: 390 calories, 9g fat (4g saturated), 48g carbs, 31g protein, 2g fiber

Fettuccine with Asparagus

"Asparagus is a great option because it contains vitamins A for healthy cells and vitamin K for blood clotting, and studies show it has anti-inflammatory properties," says Barilla registered dietitian Anna Rosales." If you don't have or like the taste of asparagus, Barilla executive chef Lorenzo Boni, who developed the recipe, recommends using trimmed and quartered artichokes or sliced zucchini. (If you love it? Here are some asparagus recipes for breakfast, lunch, and dinner.)

Serves: 8

Ingredients:
1 box (16 ounces) fettuccine
2 tablespoons minced shallots
2 tablespoons extra-virgin olive oil
2 bunches asparagus, thinly sliced
Salt
Pepper
1 cup chicken broth
1 cup cherry tomatoes, quartered
1 tablespoon chopped fresh Italian parsley
1/2 cup grated Parmesan cheese

Directions:

Cook pasta according to package directions. Meanwhile, sauté shallots in olive oil in a medium-sized skillet over medium heat for 3 minutes. Add asparagus and season with salt and pepper. Add broth and simmer for 2 minutes. Blend approximately 1/3 mixture in a covered blender until well combined, then return mixture to the skillet. Add fettuccine and tomatoes and toss for 2 minutes. Stir in parsley and cheese before serving.

Nutrition score per serving: 280 calories, 7g fat (2g saturated), 46g carbs, 11g protein, 2g fiber

Black Bean and Zucchini Quesadilla

Think 500-calorie meals have to be boring? Not so fast. This easy-to-whip-up dish will remind you of your favorite Mexican restaurant, with a dose of nutrition that is: Zucchini, black beans, and salsa infuse vegetables and healthy fiber into the mix while cumin adds the spice you're craving. (If you are eating, here's what nutritionists order at Taco Bell!)

Serves: 1

Ingredients:
1 cup chopped zucchini
1/2 cup canned black beans, rinsed and drained
2 teaspoons olive oil
1 teaspoon cumin
2 whole wheat tortillas
1/4 cup shredded cheddar cheese
2 tablespoons salsa

Directions:

Saute first four ingredients for 5 minutes. Place mixture on tortillas; sprinkle with cheese. Fold in half and cook in pan until cheese melts and tortilla is toasted. Top with salsa.

Tortilla and Cheese Chili

Chili doesn't exactly scream 'healthy'—but it is possible to make this warm-you-up meal in under 500 calories (without giving up the tortilla chips, too!). Consider this one a mix of DYI and pre-packaged necessities (easy, right?).

Serves: 1

Ingredients:
1 1/2 cups vegetarian chili
2 tablespoons chopped scallions
8 tortilla chips, broken
2 tablespoons shredded cheddar cheese
2 cups mixed greens
1 tablespoon low-fat Italian salad dressing

Directions:
Warm chili. Top with scallions, tortilla pieces, and cheese. Eat with salad.

Mediterranean Pasta Salad

"This makes a great side dish, but since it's packed with delicious veggies and tender chicken, it's also hearty enough to be a main course," says cookbook author Lisa Lillien, creator of the website Hungry Girl. "Be ready to take your taste buds on a little trip to the Mediterranean Sea." Related: 50 Easy Mediterranean Diet Recipes and Meal Ideas.

Serves: 2

Ingredients:
1 cup rotini pasta
Cooking spray
1/2 cup chopped zucchini
1/2 cup chopped red onion
4 ounces cooked and chopped skinless chicken breast
1/2 cup chopped cucumber
1/2 cup cherry tomatoes, halved
1/4 cup roasted red peppers packed in water, drained and chopped
1/4 cup fat-free Italian dressing
3 tablespoons reduced-fat feta cheese
2 tablespoons sliced black olives

Directions:

Cook pasta in a medium pot according to package instructions. Drain and transfer to a large bowl. Bring a large skillet sprayed with cooking spray to medium-high heat. Cook zucchini and red onion until softened, about 6 minutes. Transfer to bowl with pasta and let cool. Add remaining ingredients and mix well. Cover and refrigerate until chilled, at least 1 hour.

Nutrition score per serving: 320 calories, 5g fat (1g saturated), 46g carbs, 21g protein, 5g fiber

Florentine Chicken and Goat Cheese Flatbread

We can get behind *anything* with goat cheese in it, especially if it's a meal for under 500 calories. This flatbread is easy to make, adds a solid dose of protein, and is just as tasty as it sounds.

Serves: 1

Ingredients:
3 cups baby spinach
2 teaspoons olive oil
1 garlic glove, minced
1 whole-grain flatbread
4 ounces rotisserie chicken, chopped (no skin)
1 ounce goat cheese, crumbled

Directions:

Saute spinach, oil, and garlic until spinach wilts. Bake flatbread at 350 degrees Fahrenheit for 7 minutes. Top with spinach mixture, chicken, and cheese. Bake for 12 minutes more.

Lemon Basil Pasta with Summer Squash

This dish just sounds like summer (even though it's pretty good at warming up a chilly winter night, too). Better yet: It clocks in under 500 calories with a whopping amount of flavor thanks to lemon, basil, and zucchini. Yum. (Get in the mood for warmer weather even more with these sweet and savory meals to make with fruit.)

Serves: 1

Ingredients:
2 ounces (2/3 cup) dry whole-wheat penne
1/2 cup chopped zucchini
1/2 cup chopped yellow squash
1/2 cup canned white beans, rinsed and drained
1 lemon, juiced
1/4 cup chopped fresh basil
1 tablespoon Parmesan cheese
1 tablespoon olive oil

Directions:
Boil pasta and drain. Toss with remaining ingredients.

Nutrition score per serving: 497 calories, 16g fat (3g saturated fat), 74g carbs, 21g protein, 3g fiber

Whole-Wheat Pasta with Charred Tomato Sauce

“This dish is an interpretation of a classic Sicilian dish called Pasta alla Norma," says chef Joe Marcus. "I put a healthy spin on it by using a whole-wheat pasta and going lighter on the cheese."

Serves: 1

Ingredients:
3/4 cup whole-wheat penne
7 cloves garlic
1 tablespoon plus 1/2 teaspoon extra-virgin oilve oil
Salt
1/4 eggplant, diced
2 tomatoes
1/4 white onion
3 tablespoons part-skim ricotta cheese
1/8 teaspoon crushed pepper
5 basil leaves, roughly chopped

Directions:

1. Cook pasta according to package directions. Meanwhile, preheat oven to 325 degrees. Wrap 5 cloves garlic in tinfoil with 1/2 teaspoon olive oil and salt. Roast 45 minutes or until golden-brown and soft.

2. Heat remaining 1 tablespoon olive oil on the stove and sauté eggplant until tender, about 10 to 12 minutes. Rub tomatoes, remaining 2 cloves garlic, and onion with a little bit of oil and place on a hot grill. Grill for 1 1/2 to 2 minutes, turning as needed. Transfer to a blender and puree about 1 minute until tomatoes have a smooth, paste-like consistency. Set aside in small bowl.

3. Mix ricotta, crushed pepper, and salt to taste in a small bowl. Add pureed tomatoes to a pan over medium heat and cook 4 to 5 minutes until hot. Add roasted garlic and its juices, eggplant, and pasta. Shift pasta around the pan to coat with sauce. Just before serving, add basil and stir again. Place pasta in a bowl and add ricotta mixture in little dollops on top.

Nutrition score per serving: 330 calories, 18g fat (4g saturated), 28g carbs, 10g protein, 8g fiber

Cilantro-Lime Shrimp Fajitas

Flavorful (thanks to natural punch from garlic, cumin, onions, and cilantro) and fresh, this dish is just as healthy as it is tasty. Plus, it's surprisingly easy to make and won't leave you feeling overly stuffed like some Mexican dishes do.

Serves: 1

Ingredients:
1/2 cup sliced onions
1 cup sliced multicolor bell peppers
1 tablespoon olive oil
1 garlic clove, minced
1 teaspoon ground cumin
4 ounces precooked frozen shrimp, thawed
3 tablespoons chopped fresh cilantro
1 lime, juiced
2 whole-grain tortillas

Directions:

Saute onions and peppers in oil with garlic and cumin for 6 to 8 minutes, until tender. Toss thawed shrimp, cilantro, and lime juice with hot vegetables. Fill tortillas with mixture.

Nutrition score per serving: 496 calories, 18g fat (3g saturated fat), 58g carbs, 39g protein, 7g fiber

Clams and Mussels Al Fuoco (on Fire)

"I love this recipe because it makes a great presentation," says Michael DelGrosso of DelGrosso Foods. "The seafood also adds a healthy dose of protein to the meal."

Serves: 4 to 6

Ingredients:
1 pound angel hair pasta
1 pound littleneck clams
2 pounds mussels
2 tablespoons olive oil
1 clove garlic, chopped
1/2 cup white wine
1 jar (26 ounces) spicy tomato sauce
1 tablespoon chopped basil

Directions:

1. Cook pasta according to package directions. Scrub clams and mussels with a scrub brush to remove any dirt or sand. Dry and set aside in a large bowl in the fridge.

2. Add olive oil and garlic to a large saucepan over medium heat and cook about 30 seconds to 1 minute until fragrant but not browned. Add white wine and let come to a boil. Add muscles and clams, cover, and cook for 4 to 6 minutes until shellfish open. Turn off heat and remove clams and mussels from saucepan, discarding any whose shells remain closed. Save the liquid from the saucepan and strain it.

3. In another saucepan, heat tomato sauce and strained liquid over medium heat. Mix in basil, clams, and mussels and cook for 2 minutes. Pour over pasta and serve immediately.

Nutrition score per serving: 485 calories, 14g fat (2g saturated), 70g carbs, 21g protein, 5g fiber

Pasta, Tofu, and Veggies

"This colorful pasta salad is packed with fiber," says says Keri Glassman, R.D."And it lets you get your tofu on and your veggie fix." Related: Unexpected Ingredients That Make Any Dish Better.

Serves:1

Ingredients:
1 cup whole-wheat pasta
1 tablespoon olive oil
1 small onion, chopped
1 clove garlic (optional)
2 ounces firm tofu
1/2 cup green peas
1/2 cup corn
1/2 cup carrots

Directions:

Cook pasta according to package directions. Add olive oil, onion, and garlic to a large saucepan and sauté over medium heat for about 5 minutes until onions are soft. Add tofu and cook for another 5 minutes. Mix in remaining ingredients and sauté another 5 minutes. Add cooked pasta and sauté 3 more minutes.

Nutrition score per serving: 415 calories, 6g fat (1g saturated), 75g carbs, 22g protein, 15g fiber

Barbecue Salmon with Herbed Couscous and Asparagus

This under 500-calorie-meal mixes a variety of flavors from barbeque to creamy. It's a crowd-pleaser for healthy eaters, too.

Serves: 1

Ingredients:
5 ounces salmon
2 tablespoons barbecue sauce
8 spears asparagus
1 tablespoon olive oil
1/4 cup water
1/4 cup whole-wheat couscous
2 tablespoons chopped basil
2 tablespoons chopped chives

Directions:

Brush salmon with barbecue sauce. Toss asparagus with oil. Grill salmon and asparagus for 8 to 10 minutes. Boil water, add couscous, remove from heat and cover for 5 minutes. Fluff with fork, and add basil and chives.

Nutrition score per serving: 500 calories, 20g fat (3g saturated fat), 43g carbs, 38g protein, 6g fiber

Follows Alanna Nuñez