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20 delicious and nutritious recipes for effortless weight loss

Jordan Darling

Are you looking for healthy and low-calorie recipes to try during intermittent fasting? We've got you covered! These 20 recipes are all under 500 calories and packed with nutritious ingredients to keep you feeling full and energized. Whether you're a fan of grilled chicken and vegetables, seafood, or vegetarian dishes, there's something for everyone.

Grilled Chicken with Steamed Vegetables

Ingredients:

  • 4 oz. chicken breast

  • 1 cup broccoli florets

  • 1 cup cauliflower florets

  • 1 tbsp olive oil

  • Salt and pepper to taste

Preparation:

  1. Preheat the grill to medium-high heat.

  2. Season chicken with salt and pepper.

  3. Grill chicken for 6-8 minutes per side until fully cooked.

  4. In a separate pot, steam broccoli and cauliflower for 5-7 minutes until tender.

  5. Drizzle vegetables with olive oil and season with salt and pepper.

Macronutrient breakdown: Protein: 41g Carbohydrates: 14g Fat: 16g Fiber: 7g

Tuna Salad with Avocado

Ingredients:

  • 4 oz. canned tuna

  • 1/2 avocado, mashed

  • 1/4 cup chopped celery

  • 1/4 cup chopped onion

  • 1 tbsp lemon juice

  • Salt and pepper to taste

Preparation:

  1. In a mixing bowl, combine tuna, mashed avocado, celery, onion, and lemon juice.

  2. Season with salt and pepper.

  3. Serve chilled.

Macronutrient breakdown: Protein: 27g Carbohydrates: 10g Fat: 25g Fiber: 7g

Egg and Vegetable Stir Fry

Ingredients:

  • 2 large eggs

  • 1 cup mixed vegetables (broccoli, bell peppers, onions, mushrooms, etc.)

  • 1 tbsp coconut oil

  • Salt and pepper to taste

Preparation:

  1. Heat coconut oil in a pan over medium-high heat.

  2. Add mixed vegetables and stir fry for 3-5 minutes until tender.

  3. Beat eggs in a separate bowl and add to the pan with vegetables.

  4. Stir fry for an additional 2-3 minutes until eggs are fully cooked.

  5. Season with salt and pepper.

Macronutrient breakdown: Protein: 14g Carbohydrates: 9g Fat: 25g Fiber: 4g

Grilled Salmon with Roasted Asparagus

Ingredients:

  • 4 oz. salmon fillet

  • 1 cup asparagus spears

  • 1 tbsp olive oil

  • Salt and pepper to taste

Preparation:

  1. Preheat the grill to medium-high heat.

  2. Season salmon with salt and pepper.

  3. Grill salmon for 5-7 minutes per side until fully cooked.

  4. Preheat oven to 400°F.

  5. Toss asparagus with olive oil, salt, and pepper.

  6. Roast asparagus in the oven for 10-12 minutes until tender.

Macronutrient breakdown: Protein: 33g Carbohydrates: 6g Fat: 23g Fiber: 3g

Chicken and Vegetable Skewers

Ingredients:

  • 4 oz. chicken breast, cubed

  • 1 cup mixed vegetables (zucchini, cherry tomatoes, bell peppers, onions, etc.)

  • 1 tbsp olive oil

  • Salt and pepper to taste

Preparation:

  1. Preheat grill to medium-high heat.

  2. Thread chicken and vegetables onto skewers.

  3. Brush skewers with olive oil and season with salt and pepper.

  4. Grill skewers for 10-12 minutes, turning occasionally, until chicken is fully cooked.

Macronutrient breakdown: Protein: 28g Carbohydrates: 10g Fat: 16

Quinoa and Black Bean Bowl

Ingredients:

  • 1/2 cup cooked quinoa

  • 1/2 cup black beans

  • 1/2 avocado, sliced

  • 1/4 cup diced tomato

  • 1 tbsp chopped cilantro

  • 1 tbsp lime juice

  • Salt and pepper to taste

Preparation:

  1. In a mixing bowl, combine quinoa, black beans, avocado, tomato, cilantro, and lime juice.

  2. Season with salt and pepper.

  3. Serve cold or at room temperature.

Macronutrient breakdown: Protein: 12g Carbohydrates: 29g Fat: 14g Fiber: 14g

Broiled Shrimp and Asparagus Salad

Ingredients:

  • 4 oz. shrimp, peeled and deveined

  • 1 cup asparagus spears

  • 1 tbsp olive oil

  • 2 cups mixed greens

  • 1/4 cup cherry tomatoes

  • 1/4 cup diced cucumber

  • 2 tbsp balsamic vinegar

  • Salt and pepper to taste

Preparation:

  1. Preheat broiler to high.

  2. Toss shrimp and asparagus with olive oil, salt, and pepper.

  3. Arrange shrimp and asparagus on a broiler pan.

  4. Broil for 3-4 minutes until shrimp are pink and asparagus is tender.

  5. In a mixing bowl, combine mixed greens, cherry tomatoes, cucumber, and balsamic vinegar.

  6. Serve broiled shrimp and asparagus over salad.

Macronutrient breakdown: Protein: 25g Carbohydrates: 14g Fat: 13g Fiber: 6g

Grilled Chicken and Veggie Wrap

Ingredients:

  • 4 oz. chicken breast, grilled and sliced

  • 1 whole wheat tortilla

  • 1/4 cup hummus

  • 1/4 cup diced bell peppers

  • 1/4 cup diced cucumber

  • 1/4 cup shredded carrots

  • Salt and pepper to taste

Preparation:

  1. Spread hummus onto the whole wheat tortilla.

  2. Layer grilled chicken and diced vegetables onto the tortilla.

  3. Season with salt and pepper.

  4. Roll up tortilla and cut in half.

Macronutrient breakdown: Protein: 28g Carbohydrates: 36g Fat: 9g Fiber: 8g

Lentil and Vegetable Soup

Ingredients:

  • 1 cup cooked lentils

  • 1 cup mixed vegetables (carrots, celery, onion, etc.)

  • 2 cups low-sodium vegetable broth

  • 1 tbsp olive oil

  • Salt and pepper to taste

Preparation:

  1. In a pot, heat olive oil over medium-high heat.

  2. Add mixed vegetables and sauté for 3-4 minutes until tender.

  3. Add cooked lentils and vegetable broth to the pot.

  4. Bring to a boil and reduce heat to a simmer.

  5. Simmer for 10-15 minutes until flavors meld together.

  6. Season with salt and pepper.

Macronutrient breakdown: Protein: 15g Carbohydrates: 32g Fat: 8g Fiber: 15g

Grilled Veggie Kabobs

Ingredients:

  • 1 cup mixed vegetables (zucchini, bell peppers, mushrooms, onions, etc.)

  • 1 tbsp olive oil

  • Salt and pepper to taste

Preparation:

  1. Preheat grill to medium-high heat.

  2. Thread mixed vegetables onto skewers.

  3. Brush skewers with olive oil and season with salt and pepper. 4. Grill skewers for 8-10 minutes, turning occasionally, until vegetables are tender and lightly charred.

Macronutrient breakdown: Protein: 3g Carbohydrates: 11g Fat: 7g Fiber: 4g

Baked Sweet Potato with Greek Yogurt and Berries

Ingredients:

  • 1 medium sweet potato

  • 1/4 cup Greek yogurt

  • 1/4 cup mixed berries

  • 1 tsp honey

Preparation:

  1. Preheat oven to 400°F.

  2. Pierce sweet potato with a fork several times and place on a baking sheet.

  3. Bake sweet potato for 45-60 minutes until tender.

  4. Cut sweet potato in half and top with Greek yogurt, mixed berries, and honey.

Macronutrient breakdown: Protein: 9g Carbohydrates: 51g Fat: 10g Fiber: 8g

Tuna and Edamame Salad

Ingredients:

  • 4 oz. canned tuna

  • 1 cup edamame

  • 1/4 cup diced cucumber

  • 1/4 cup diced red onion

  • 2 tbsp rice vinegar

  • Salt and pepper to taste

Preparation:

  1. In a mixing bowl, combine tuna, edamame, cucumber, red onion, and rice vinegar.

  2. Season with salt and pepper.

  3. Serve cold.

Macronutrient breakdown: Protein: 27g Carbohydrates: 14g Fat: 8g Fiber: 9g

Grilled Steak with Roasted Brussels Sprouts

Ingredients:

  • 4 oz. sirloin steak

  • 1 cup Brussels sprouts, halved

  • 1 tbsp olive oil

  • Salt and pepper to taste

Preparation:

  1. Preheat grill to medium-high heat.

  2. Season steak with salt and pepper.

  3. Grill steak for 5-7 minutes per side until desired doneness.

  4. Preheat oven to 400°F.

  5. Toss Brussels sprouts with olive oil, salt, and pepper.

  6. Roast Brussels sprouts in the oven for 20-25 minutes until tender and lightly browned.

Macronutrient breakdown: Protein: 28g Carbohydrates: 9g Fat: 16g Fiber: 4g

Chicken and Quinoa Salad

Ingredients:

  • 4 oz. grilled chicken breast, sliced

  • 1/2 cup cooked quinoa

  • 2 cups mixed greens

  • 1/4 cup diced tomato

  • 1/4 cup diced cucumber

  • 1 tbsp balsamic vinegar

  • Salt and pepper to taste

Preparation:

  1. In a mixing bowl, combine grilled chicken, cooked quinoa, mixed greens, tomato, cucumber, and balsamic vinegar.

  2. Season with salt and pepper.

  3. Serve cold.

Macronutrient breakdown: Protein: 28g Carbohydrates: 20g Fat: 10g Fiber: 6g

Baked Salmon with Sauteed Spinach

Ingredients:

  • 4 oz. salmon fillet

  • 2 cups fresh spinach

  • 1 tbsp olive oil

  • Salt and pepper to taste

Preparation:

  1. Preheat oven to 400°F.

  2. Season salmon with salt and pepper.

  3. Place salmon on a baking sheet and bake for 10-12 minutes until fully cooked.

  4. In a separate pan, sauté spinach with olive oil over medium heat for 3-4 minutes until wilted. 5. Season spinach with salt and pepper.

  5. Serve baked salmon over sautéed spinach.

Macronutrient breakdown: Protein: 28g Carbohydrates: 3g Fat: 16g Fiber: 2g

Veggie Omelette

Ingredients:

  • 2 large eggs

  • 1/2 cup mixed vegetables (mushrooms, onions, bell peppers, etc.)

  • 1 tbsp olive oil

  • Salt and pepper to taste

Preparation:

  1. In a mixing bowl, beat eggs.

  2. Heat olive oil in a pan over medium-high heat.

  3. Add mixed vegetables to the pan and sauté for 3-4 minutes until tender.

  4. Pour eggs over the vegetables and cook for 2-3 minutes until set.

  5. Fold omelette in half and season with salt and pepper.

Macronutrient breakdown: Protein: 12g Carbohydrates: 4g Fat: 14g Fiber: 1g

Greek Salad with Grilled Chicken

Ingredients:

  • 4 oz. grilled chicken breast, sliced

  • 2 cups mixed greens

  • 1/4 cup diced cucumber

  • 1/4 cup diced tomato

  • 1/4 cup crumbled feta cheese

  • 1 tbsp red wine vinegar

  • Salt and pepper to taste

Preparation:

  1. In a mixing bowl, combine grilled chicken, mixed greens, cucumber, tomato, feta cheese, and red wine vinegar.

  2. Season with salt and pepper.

  3. Serve cold.

Macronutrient breakdown: Protein: 31g Carbohydrates: 7g Fat: 12g Fiber: 2g

Grilled Tofu and Vegetable Skewers

Ingredients:

  • 4 oz. tofu, cubed

  • 1 cup mixed vegetables (zucchini, bell peppers, onions, mushrooms, etc.)

  • 1 tbsp olive oil

  • Salt and pepper to taste

Preparation:

  1. Preheat grill to medium-high heat.

  2. Thread tofu and vegetables onto skewers.

  3. Brush skewers with olive oil and season with salt and pepper.

  4. Grill skewers for 8-10 minutes, turning occasionally, until tofu is lightly charred and vegetables are tender.

Macronutrient breakdown: Protein: 14g Carbohydrates: 12g Fat: 10g Fiber: 4g

Turkey and Vegetable Stir Fry

Ingredients:

  • 4 oz. ground turkey

  • 1 cup mixed vegetables (broccoli, bell peppers, onions, mushrooms, etc.)

  • 1 tbsp coconut oil

  • Salt and pepper to taste

Preparation:

  1. Heat coconut oil in a pan over medium-high heat.

  2. Add ground turkey and sauté for 3-4 minutes until browned.

  3. Add mixed vegetables to the pan and stir fry for 3-5 minutes until tender.

  4. Season with salt and pepper.

Macronutrient breakdown: Protein: 26g Carbohydrates: 12g Fat: 17g Fiber: 4g

Grilled Shrimp and Pineapple Skewers

Ingredients:

  • 4 oz. shrimp, peeled and deveined

  • 1 cup fresh pineapple chunks

  • 1 tbsp olive oil

  • Salt and pepper to taste

Preparation:

  1. Preheat grill to medium-high heat.

  2. Thread shrimp and pineapple onto skewers.

  3. Brush skewers with olive oil and season with salt and pepper. 4. Grill skewers for 5-7 minutes, turning occasionally, until shrimp are pink and pineapple is lightly charred.

Macronutrient breakdown: Protein: 25g Carbohydrates: 15g Fat: 9g Fiber: 2g

Note: Macronutrient breakdowns are approximate and may vary based on specific ingredients and serving sizes.