500 Calorie Meatless Meal Recipe-Healthy-2021


It is best not to eat meat every once in a while. Not every meal must contain animal products. Nowadays, there are many delicious food options to choose from, so you won’t miss the animal protein in the following recipes.

If you are a vegetarian, you can find some creative and delicious options here. Each recipe is rich in protein, including nuts and dark greens such as kale and mushrooms.

Image Credit: Illustration by Elizabeth Kurtzman

Here, you can find recipes for egg dishes, as well as recipes made from pure protein in egg whites, which contain a lot of colorful vegetables.

Spinach salad with carrots, tomatoes, blueberries and honey mustard vinaigrette

readyrationing time: 10 minutes

Cooking time: No

Yield:2 servings

6 cups fresh spinach

1 cup shredded carrots

1 cup fresh blueberries

8 grape tomatoes, halved in length

1/4 cup green onions or scallions

2 tablespoons fresh chopped mint leaves

2 tablespoons sunflower seeds

Premium sea salt and fresh pepper to taste


3 tablespoons apple cider vinegar

1 tablespoon cold-pressed extra virgin olive oil

1 tbsp honey

1 teaspoon grained Dijon mustard

1/2 teaspoon chopped fresh garlic

  1. Combine spinach, carrots, blueberries, tomatoes, onions, mint, and sunflower seeds in a large bowl.

  2. Pour the seasoning together into another bowl.

  3. Mix the salad and seasonings well, add salt and pepper to taste.

Per serving: Calories: 256; total fat: 11g; saturated fat: 1g; cholesterol: 0mg; sodium: 513mg; carbohydrate: 39g; fiber: 9g; sugar: 21g; protein: 6g.

(Recipe by Annabel Cohen)

Use this recipe to substitute your favorite berries, nuts and vanilla to make it your own.

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Dijon Egg White Salad

readyrationing time: 20 minutes

Cooking time: 12 minutes

Yield:2 servings

8 eggs

1 tablespoon cold-pressed extra virgin olive oil

1 tablespoon dijon mustard

1/4 cup chopped celery

1 cup carrot sticks

1 medium cucumber

8 grape tomatoes

Premium sea salt and fresh pepper to taste

  1. Put the eggs in a large pot. Add enough cold water to cover the eggs by an inch. Heat quickly and boil.

    Cover the pot and cook for 3 minutes. Remove from the heat and let stand for 15 minutes.

  2. Rinse the eggs with cold water and let them cool before touching. Roll the eggs onto a clean surface to break the shells, then remove the shells.

  3. Open the egg and take out the yolk. Use a sharp knife to chop the egg whites on the cutting board and transfer to a medium bowl.

    Add mayonnaise, Dijon mustard and celery, then fold to mix. Season with salt and pepper.

  4. Dip or spread with carrots, cucumber slices and grape tomatoes

Per serving: Calories: 196; Total fat: 7g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 744mg; Carbohydrate: 16g; Fiber: 4g; Sugar: 8g; Protein: 17g.

(Recipe by Annabel Cohen)

Image Credit: Illustration by Elizabeth Kurtzman

Dijon mustard only has about 3 calories per teaspoon, but it can add up. A whole spoon can contain up to 10 calories. Check the label to make sure.

Fresh Fruit Salad with Coconut Cream

readyrationing time: 15 minutes

Cooking time: No

Yield:2 servings

1/4 cantaloupe melon, peeled and cut into 1-inch chunks

1 cup 1-inch watermelon chunks

1 cup thinly sliced ​​strawberries

1 orange, peeled and divided into parts

1 unpeeled apple, cut into 1-inch chunks

1 tablespoon fresh lime juice

2 tablespoons coconut cream

  1. Put all the fruits in two salad bowls. Drizzle with lemon juice.

  2. Spoon one tablespoon of coconut cream on each bowl and serve.

Per serving: Calories: 196; Total fat: 6g; Saturated fat: 5g; Cholesterol: 0mg; Sodium: 15mg; Carbohydrate: 42g; Fiber: 9g; Sugar: 31g; Protein: 3g.

(Recipe by Annabel Cohen)

To make this mixture into a smoothie, mix all the ingredients with 1 cup of ice in a blender. Blend until smooth.

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