While I do love cooking complex meals with lots of flavor – most of the time I just need to make something quick, healthy, and under 500 calories during the busy work week.
The most important aspect is making something that lets me stick to my diet and is also delicious and satisfying.
One of the main things I teach my clients is that even during the busy work week, there are so many great-tasting recipes that you can make in minutes.
I’m really against the boring meal-prep that the fitness industry preaches.
If you want to improve your body composition, the best way to do it is through great-tasting recipes.
You don’t have to be miserable during your diet.
Strive to enjoy your food and make every recipe taste awesome, even during the busy work week.
Let me know what your favorite calorie-conscious meals are, I always love to hear what others are doing!
My Top 3 Weekday Recipes | Under 500 Calories
In the video below, I want to show you three different easy meals that I make on a weekly basis during the busy work week.
1.) Kimchi Fried Rice (389kcal, 20g Protein, 17g Carbs, 27g Fat)
2.) Bunless Bluecheese Burgers (395kcal, 28g Protein, 30g Fat)
3.) Berry Packed Protein Smoothie (500kcal, 47g Protein, 63g Carbs, 10g Fat)
Weekday Recipe #1: Kimchi Fried Rice
Directions:
1.) Heat 1/2 tbs butter in a pan.
2.) Add ½ cup of precooked cold brown rice to pan.
3.) Fry for 5min, stirring occasionally.
4.) Set aside.
5.) Add another 1/2tbs butter to pan.
6.) Fry 3 scrambled eggs with salt and pepper.
7.) Serve on top of fried rice with a big dollop of kimchi!
Weekday Recipe #2: Bunless Bluecheese Burger
Directions:
1.) Form two 2oz patties with 90% lean ground beef.
2.) Season both sides with salt and pepper
3.) Fry in a pan with 1/2tbs of butter on medium high heat until done.
4.) Right before you take them off the heat, add in 1oz of blue cheese to each burger and cover the pan with a lid to trap the heat in.
5.) Melt the bluecheese and take off of heat. Set aside.
6.) Massage a handful of pre-washed lettuce greens with 1/2tbs olive oil and a splash of applecider vinegar.
7.) Serve the burgers over the bed of lettuce and top with pickled onions for added crunch!
Weekday Recipe #3: Berry Packed Protein Smoothie
Directions:
1.) Add ½ cup of water to blender.
2.) Add 1 cup of mixed frozen fruit.
3.) Add 2tbs of flax seeds.
4.) Add ¼ cup of roasted peanuts.
5.) Add 2 scoops of unflavored whey protein powder.
6.) Blend and enjoy!
The Secret to Low-Calorie Recipes
The secret to all of these quick and healthy weekday meals under 500 calories is – FLAVOR.
Any recipe that I make is packed with flavor and spice.
These two components are critical to any long-lasting successful diet.
I recently wrote an article about how to make Chicken Vindaloo from scratch and it really packs a flavor and spice punch.
You can find that recipe here.
The best way to improve your healthy, calorie-conscious cooking from home is to start laying in those flavors!
Adding spices to your food doesn’t add in any extra calories but it will make your diet food taste that much better.