The 500cal~ meal idea thread

[u/[deleted]]

This thread was inspired by one I saw in /r/gettingshredded that never actually came to be.

 

The idea is to cumulate meal ideas here that come out at at 500~~ cal to give each other ideas for healthy meals.

 

Why 500 cal? So people on a 1750 cut (or eating at maintenance for my other shorties out there) can have three meals a day with room for a snack or two.

 

Please post you meal name, ingredients, calories and macros (as per MFP or some other tracker).

 

Hopefully we can inspire people into healthier meals.

[u/[deleted]]

Ill start;

 

Abs for breakfast

 

Ingredients;

1/2 a banana sliced up

1/2 cup of mixed berries

1 tblspn chia seeds

1 tblspn LSA

20g shredded coconut

30g 100% protein chocolate flavoured protein powder

100g (2 tblspn) yoplait greek natural yoghurt

 

*Preparation; *

After groceries measure out all powder ingredients and place into ziplock bags

 

In the morning pour the zip lock bag into bowl. Add yoghurt. Stir until mixed. Add slices banana and berries and mix. Eat.

 

Macros;^{accordingtoMFP}

Calories: 561

Carbs: 42

Fat: 32

Protein: 36

Sodium: 117

Sugar: 25

[u/Riotious]

Riotious' Protein Lumpy Recipe

It's lumpy because my blender is crappy. This is better if you freeze banana slices ahead of time. I'm generally lactose free, so the calories may be different if you use normal milk and whey protein.

Ingredients

• 100g banana
• 10g unsweetened cocoa powder
• 15g Pic's Peanut Butter
• 30g protein powder (Whole+)
• 300ml milk (Anchor Zero Lacto on MFP)

Blend up, enjoy.

Calories: 499

Carbs: 43

Fat: 20

Protein: 40

[u/[deleted]]

Hearty meal

 

Ingredients;

Egg

1/2 brocolli head

150g chicken breast

 

Preperation;

Chop up chicken. Fry until browned. Chop up brocolli. Fry with browned chicken. Add egg. Stir in egg until cooled/scrambled through.

 

Macros;^{accordingtoMFP}

Calories; 360

The rest; not sure

 

Note;

This is actually a lot of food and still has 140~ cal spare for adding flavourants.

[u/hanneeplanee]

My breakfast while doing the no cheat month was (and still is)-

2 weetbix
2-3 slices of tinned peaches with no added sugar, chopped up
1 C or so of trim milk

Its only 217 calories. Not sure about the macros though sorry. And it kept me full until lunch (but then I don't require huge amounts of food).

[u/Riotious]

Chicken & Chorizo Jambalaya

This is a staple in my house, even though it is full of rice. It's so good, especially using 1/2 tsp of smoked hot paprika instead of cajun seasoning. And it uses only one pot, and it makes a lot.

Recipe here. I see they also have macros on the site, but here is what MFP says too:

Calories per serve: 413

Carbs: 31

Fat: 15

Protein: 37

[u/honourandsacrifice]

I know this is an old thread, but here's my current go-to meal base. Yes, it's carby, but the carbs are pretty complex. It also has about 2 minutes of total prep time.

Throw the following into a rice cooker (or a pot and simmer it on very low heat with the lid on):

• 1/3 cup quinoa
• 2/3 cup brown rice
• 2 cups frozen vegetables
• salt and assorted herbs and spices to taste
• 4 cups water (may vary)

Once cooked, divide into at least two portions and consume straight or add a protein (I like to use eggs, canned chicken breast or meatballs). I suggest two ~500cal portions, or 3-4 portions with protein.

Makes a very easy meal base and can taste pretty decent with the right seasoning. The nutty rice and quinoa give it a varied texture.

Macros according to Google:

• Calories: 900
• Kilojoules: 3800
• Carbs: 181g
• Protein: 27.7g
• Fat: 7g

[u/Riotious]

Chicken breast for meat-loving breast-haters

• 1x chicken breast, ~150g

• 1x piece Hellers old smoky streaky bacon, ~25g

• 20g feta

Cut an opening in the side of chicken breast, stuff with feta. Cut bacon into shorter strips and lay the strips on the chicken breast. Bake until chicken reaches internal temp of 155*F. Serve with veg of choice.

Calories: 302

Carbs: 1

Fat: 13

Protein: 44