500 Kcal, lunch recipes Based on Chicken
Healthy yet delicious meals not only help control calorie intake but also meet our daily energy needs. Chicken is an ideal base for a low-calorie, yet nutritious meal because it’s rich in protein, vitamins, and minerals while being relatively low in fat. The following weekly menu ensures that we pay attention to our figure while enjoying flavorful and varied meals.
My Personal Story:
When I started paying attention to my meals, I realized that healthy eating had a positive impact not only on my body but also on my overall well-being. Low-calorie, tasty dishes helped me maintain my figure while enjoying delicious meals. The following menu represents a balance where the food is both nourishing and enjoyable. The preparation methods are simple, so anyone can easily achieve their desired results!
Monday: Spicy Chicken Breast Salad
Ingredients (500 kcal):
- 120 g chicken breast (130 kcal)
- 50 g mixed salad (10 kcal)
- 50 g cherry tomatoes (15 kcal)
- 1 tablespoon olive oil (120 kcal)
- 1 teaspoon lemon juice (5 kcal)
- Salt, pepper, thyme, rosemary (0 kcal)
Preparation:
- Season the chicken breast with salt, pepper, thyme, and rosemary.
- Heat 1 tablespoon of olive oil in a pan and cook the chicken breast for 5-6 minutes on each side until golden brown.
- Wash the salad and cherry tomatoes and place them in a bowl.
- Slice the cooked chicken and place it on top of the salad. Drizzle with lemon juice.
- Serve with fresh and flavorful salad.
Tuesday: Grilled Chicken with Sweet Potato
Ingredients (500 kcal):
- 120 g chicken breast (130 kcal)
- 100 g sweet potato (86 kcal)
- 1 tablespoon olive oil (120 kcal)
- 1 teaspoon paprika (6 kcal)
- Salt, pepper (0 kcal)
Preparation:
- Peel the sweet potato and slice it into approximately 1 cm thick pieces.
- Season the chicken breast with salt, pepper, and paprika.
- Heat the olive oil in a pan and cook the chicken breast for 5-6 minutes on each side.
- Add the sweet potato slices to the pan and cook until golden brown on both sides.
- Serve the chicken with sweet potato slices for a delicious and crispy combination.
Wednesday: Chicken with Vegetables Stir-Fried
Ingredients (500 kcal):
- 120 g chicken breast (130 kcal)
- 100 g broccoli (35 kcal)
- 50 g carrot (20 kcal)
- 50 g bell pepper (20 kcal)
- 1 tablespoon soy sauce (10 kcal)
- 1 teaspoon sesame oil (45 kcal)
- Salt, pepper (0 kcal)
Preparation:
- Slice the chicken breast into small strips.
- Slice the broccoli, carrot, and bell pepper.
- Heat the sesame oil in a wok and cook the chicken strips until fully cooked.
- Add the vegetables and pour in the soy sauce.
- Stir-fry for 5-6 minutes until the vegetables are tender but still crisp.
- Serve hot and enjoy the delicious combination of chicken and vegetables!
Thursday: Chicken-Avocado Wrap
Ingredients (500 kcal):
- 120 g chicken breast (130 kcal)
- 1 medium avocado (160 kcal)
- 1 whole wheat tortilla (140 kcal)
- 1 tablespoon Greek yogurt (30 kcal)
- Salt, pepper (0 kcal)
Preparation:
- Season the chicken breast with salt and pepper, and cook it in a pan.
- Peel and dice the avocado.
- Place the chicken, avocado, and 1 tablespoon of Greek yogurt in the center of the tortilla.
- Wrap it tightly and serve fresh.
Friday: Chicken Quinoa Salad
Ingredients (500 kcal):
- 120 g chicken breast (130 kcal)
- 50 g quinoa (180 kcal)
- 50 g cucumber (8 kcal)
- 50 g cherry tomatoes (15 kcal)
- 1 tablespoon olive oil (120 kcal)
- Salt, pepper, lemon juice (5 kcal)
Preparation:
- Cook the quinoa according to the package instructions.
- Cook the chicken breast in a pan and slice it.
- Slice the cherry tomatoes and cucumber.
- Mix the cooked quinoa, vegetables, and chicken in a bowl.
- Drizzle with olive oil and lemon juice, and season with salt and pepper to taste.
Saturday: Chicken-Zucchini Casserole
Ingredients (500 kcal):
- 120 g chicken breast (130 kcal)
- 100 g zucchini (16 kcal)
- 50 g tomatoes (15 kcal)
- 1 tablespoon olive oil (120 kcal)
- 1 teaspoon oregano (1 kcal)
Preparation:
- Slice the chicken breast and season with salt and pepper.
- Slice the zucchini and tomatoes.
- Heat the olive oil in a pan and cook the chicken, then add the vegetables.
- Cook together for 5-6 minutes until everything is tender.
- Serve fresh for a light and flavorful casserole.
Sunday: Chicken-Rice Salad
Ingredients (500 kcal):
- 120 g chicken breast (130 kcal)
- 50 g brown rice (150 kcal)
- 50 g turkey ham (50 kcal)
- 50 g cucumber (8 kcal)
- 1 tablespoon lemon juice (5 kcal)
Preparation:
- Cook the brown rice according to the package instructions.
- Cook the chicken breast in a pan and slice it.
- Slice the cucumber and place it with the turkey ham on top of the cooked rice.
- Add the chicken, drizzle with lemon juice, and serve.
These 500-calorie chicken-based lunches are perfect for those who want to control their calorie intake without sacrificing taste and variety. The preparation is simple, and the meals are quick and easy to make. This weekly menu helps maintain a healthy diet while ensuring the body gets the necessary energy and nutrients, all while keeping our figure in check.
