Lunch & Dinner

20 meals under 300 calories - ready in 30 minutes

20 meals under 300 calories - ready in 30 minutes

Soy-Braised Tofu
Photography by Yvonne Duivenvoorden
Image by: Soy-Braised Tofu<br>Photography by Yvonne Duivenvoorden Author: Canadian Living

Lunch & Dinner

20 meals under 300 calories - ready in 30 minutes

Green Bean and Mushroom Risotto
cal  299
pro  7 g
total fat  8 g
sat. fat  5 g
carb  49 g
fibre  2 g
chol  21 mg
sodium  528 mg
% RDI:
calcium  9%
iron  9%
vit A  11%
vit C  8%
folate  10%

Get the recipe: Green Bean and Mushroom RisottoTomato Spinach Chickpea Simmer
cal  265
pro  10 g
total fat  9 g
sat. fat  1 g
carb  41 g
fibre  9 g
chol  0 mg
sodium  739 mg
% RDI:
calcium  17%
iron  42%
vit A  64%
vit C  65%
folate  74%

Get the recipe: Tomato Spinach Chickpea Simmer
Beef and Broccoli Stir-Fry
cal  253
pro  21 g
total fat  15 g
sat. fat  4 g
carb  8 g
fibre  trace
chol  36 mg
sodium  436 mg
% RDI: -
calcium  4%
iron  16%
vit A  20%
vit C  67%
folate

Get the recipe: Beef and Broccoli Stir-Fry
Easy Chicken Cacciatore
cal  298
pro  26 g
total fat  13 g
sat. fat  2 g
carb  21 g
fibre  4 g
chol  95 mg
sodium  743 mg
% RDI:
calcium 9%
iron 32%
vit A  10%
vit C  98%
folate  18%

Get the recipe: Easy Chicken Cacciatore
Tofu Vegetable Stir-Fry
cal   221
pro  12 g
total fat  15 g
sat. fat  2 g
carb  13 g
fibre  3 g
chol  0 mg
sodium  635 mg
% RDI:   
calcium  14%
iron  20%
vit A  66%
vit C  18%
folate  21%

Get the recipe: Tofu Vegetable Stir-FryPork Chop Sauerkraut Simmer
cal  280
pro  23 g
total fat  13g
sat. fat  5 g
carb 17 g
fibre  4 g
chol  81 mg
sodium  022 mg
% RDI:
calcium  7%
iron  25%
vit A  2%
vit C  48%
folate 15%

Get the recipe: Pork Chop Sauerkraut Simmer
Grilled Lemon Honey Lamb Chops
cal  267
pro  19 g
total fat  14 g
sat. fat  3 g
carb  17 g
fibre  1 g
chol  68 mg
sodium  216 mg
% RDI:
calcium  5%
iron  19%
vit A  31%
vit C  77%
folate  31%

Get the recipe: Grilled Lemon Honey Lamb Chops
French Onion Pork Chops
cal  294
pro  23 g
total fat  19 g
sat. fat  6 g
carb  8 g
fibre  1 g
chol  66 mg
sodium  379 mg
% RDI:  
calcium  4%
iron  10%
vit A  2%
vit C  7%
folate  9%

Get the recipe: French Onion Pork Chops
Five-Spice Chicken
cal  275
pro  26 g
total fat  17 g
sat. fat  3 g
carb  5 g
fibre  trace
chol  94 mg
sodium  226 mg
% RDI:
calcium  1%
iron  9%
vit A  3%
vit C  2%
folate  3%

Get the recipe: Five-Spice ChickenBroiled Mayonnaise Catfish
cal  204
pro  21 g
total fat  13 g
sat. fat  3 g
carb  1 g
fibre  trace
chol  65 mg
sodium  264 mg
% RDI:
calcium  2%
iron  6%
vit A  2%
vit C  2%
folate  5%

Get the recipe:
Broiled Mayonnaise CatfishRoasted Tofu with Pepper Sauce
cal  218
pro  13 g
total fat  17 g
sat. fat  2 g
carb  7 g
fibre  2 g
chol  0 mg
sodium  285 mg
% RDI:
calcium  16%
iron  17%
vit A  23%
vit C  158%
folate  18%

Get the recipe: Roasted Tofu with Pepper Sauce
Butterflied Mustard Garlic Pork
cal  217
pro  28 g
total fat  10 g
sat. fat  2 g
carb  4 g
fibre  trace
chol  61 mg
sodium  346 mg
% RDI:
calcium  2%
iron  11%
vit C  2%
folate  2%

Get the recipe: Butterflied Mustard Garlic PorkWhite Bean and Squash Soup
cal  242
pro  8 g
total fat  8 g
sat. fat  1 g
carb  38 g
fibre  10 g
chol  0 mg
sodium  193 mg
% RDI:
calcium  10%
iron  17%
vit A  148%
vit C  120%
folate  33%

Get the recipe: White Bean and Squash SoupBeef and Cabbage Soup
cal  204
pro 14 g
total fat  8 g
sat. fat  2 g
carb 18 g
fibre  3 g
chol  31 mg
sodium  588 mg
% RDI:
calcium  4%
iron  14%
vit A   45%
vit C  18%
folate  8%

Get the recipe: Beef and Cabbage Soup
Rainbow Trout en Papillote
cal  274
pro  29 g
total fat  5 g
sat. fat  3 g
carb  7 g
fibre  3 g
chol  80 mg
sodium  468 mg
% RDI:
calcium  13%
iron  9%
vit A  11%
vit C  77%
folate  15%

Get the recipe: Rainbow Trout en Papillote

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Lunch & Dinner

20 meals under 300 calories - ready in 30 minutes

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