500-600 calorie meals

does anyone have any they'd like to share? i need ideas.

thanks :)

What kinds of things do you like to eat the most? Work from these, adding other things as you like...

Easy and portable:

Two thick slices bread, 2 tbs PB, some jam or banana slices,  glass of milk. Easily 600.

Two slices bread, 2 oz cheese, 2 slices ham, lettuce, mayo, and a small fruit.

1 cup cooked pasta, 2 tbs pesto, 1/2 cup peas

1 cup cooked pasta, 1/2 tin canned tuna, mayo/yoghurt, sweetcorn/cucumber

Home meals:

Stir fried veggies and 3-4 oz meat/subs, 1 tbs oil, 1 cup rice/noodles

Grilled chicken breast, 1 cup broccoli, 1 cup mashed potatoes with butter/milk

2 sausages, 1 cup green beans/carrots, 1 cup mashed potatoes with butter, gravy

Large baked potato, 2 oz cheese, broccoli or salad, butter/dressing

3 eggs, scrambled with some milk/butter, served on two slices toast

1 can chickpeas mixed with 2 tbs pesto (I love this, so easy and tasty!)

1/2 cup oats, 1 cup wholemilk, 1tbs honey, 1tbs nut butter/seeds

Hope that helps!

The exchange system is a pretty easy way to figure out a basic meal.

3 protein - that means about 3-5oz chicken or turkey, about 6oz fish, about 3-4oz beef, etc.  It should be about 160 calories.

3 grains - that means 3 regular slices of bread (or two large slices), 1.5c pasta, 1 big cup of rice, etc. This should be about 240 calories.

200 calories worth of fat - oil, nuts, avocado, etc.

160 + 240 + 200 = 600! This is really flexible because you can make a sandwich, stir fry, pasta, curry, etc.  Of course you can add veggies, but their calories are so minimal you really don't need to count them. If you want the meal to be closer to 500, just leave out one of the grain portions.  You could also leave out one grain (have 2 grains) and have a fruit instead, if you'd like.

hope this helps.

breakfast:40 grams oats(1/2 cup) 1 cup milk, 1/4 cup raisins, 1/2 a banana, 2 tbsp nut butters.=620ish depending on milk...

alot of dried fruit to bulk it up...more condenced cals like a madjool date a large one is 80ish cals and easy to eat bc its not too large atall..and so yummy!(with pb on it ;) )

bagel with peanut butter 1x and honey 1x and a banana and a 1/2 cup of cottage cheese =600

a dinner a favorite higher calorie option i go to: brown rice(200)1/4 cup cashews(170) 1/3 cup peas(30)string beans(about 20)and some carrot(about 20)and tofu on the side or chopped in(80) curry spices cumin spice, tumeric, salt and pepper=520

always adding alot of nuts to stir frys with tofu(or meat if not a vegaterian like i am) always adds 160-200 more cals...also i like to make a sauce with almond butter or peanut butter and pour over grains with beans for dinner...

adding olive oil or coconut oil is a favorite..on veggies.

sometimes upping the serving size is good..like if oatmeal is 1/2 cup dry do 3/4 cup dry and it would be 200 cals instead of 150 and wheat germ(50 cals in 2tbsp) mixed into oats or into rice or yogurt is good. or protein powder scoops.

and adding honey or maple or agave or brown sugar, jam etc...is a good fun easy way!

exchage system as someone said is a good tool.

hope this helped!

1 carton not-chicken broth

2 cups wavy egg noodles

1 bunch scalions chopped

1 cup baby carrots

salt & pepper

Boil broth.

Add carrots and cook for 5 min.

Add noodles and cook for 10 min.

Add salt and pepper.

Add scalions right before serving.

Yum!

If you eat 9 ounces of salmon... BAM: 500 + calories... and same goes for all other fatty fish too!

Also if you use olive oil with all your cooking you will load up on calories as well!

If you eat 9 ounces of salmon... BAM: 500 + calories... and same goes for all other fatty fish too!

Also if you use olive oil with all your cooking you will load up on calories as well!

^^^ 100% agree with giasbash...love salmon.

2 oz pasta + 1 tbsp olive oil + veggies + 1 chicken breast = 550 cals

salad with: 4 cups spinach + 1/4 cup 2% cheese + chicken breast + all the good veggies + 1 tbsp olve oil + 1/2 cup garbanzo beans = 600 calories

1) 1/2 cup dry oats made with 1 cup whole milk with nuts (or 2 T nut butter) and dried fruit mixed in;  yogurt and fruit

2) PB&J or honey sandwich with 2+ T peanut butter and 1 T jelly/jam or honey on 2 slices of bread or a bagel;  raw veggies dipped in hummus or other dip;  fresh or dried fruit

3) PB & banana sandwich with 2+ T peanut butter on 2 slices of bread or a bagel, with slices of banana in between (add raw veggies dipped in hummus or other dip and fresh or dried fruit to make it more of a lunch rather than a breakfast)

4) a large, whole wheat bagel (usually 250-400 calories) with 2 T peanut butter (190 calories) and jelly/jam (100+ calories);  serve with glass of whole milk or chocolate milk or yogurt and fruit

5) 3/4 cup granola in 1 cup whole milk or full-fat yogurt with 1/4 cup dried fruit or nuts mixed in; a large sliced banana and yogurt

6) 2 eggs with either 2 slices of toast, a bagel or an english muffin spread with some type of buttery spread; fruit and 1 cup of orange juice

I hope some of these helped. If I can think of any more, I will be sure to post them.

Might be not the ''healthiest'' idea here, but quite simple:

• GIANT bakery Muffin + Coffee <3
• With your morning journal.

thanks, everyone, for all the ideas :)

and Vanilla, i follow your blog, and i've found a lot of great ideas on there too...so thanks!