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The Lose 10 Pounds in 30 Days Diet: Dinner Recipes Under 500 Calories

These delicious dinner recipes will keep you satisfied and still help you lose weight. Combine them with the healthy breakfast, lunch, and snack options in this diet for a total of 1,500 calories a day.

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Italian Sausage & Veggie Pasta
Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
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Italian Sausage and Veggie Pasta


  • 2 ounces uncooked whole wheat pasta
  • 1/2 cup spaghetti sauce
  • 1 precooked Italian-style chicken sausage, sliced into rounds
  • 2 garlic cloves, minced
  • 1/2 cup chopped mushrooms
  • 1/2 cup chopped onions
  • 1/2 cup chopped zucchini
  • 2 tablespoons grated Parmesan cheese

Make It
Cook pasta according to package directions. Heat spaghetti sauce, sausage, garlic, and vegetables for about 12 minutes, until veggies are tender. Top pasta with sauce mixture and sprinkle with cheese.

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Steak and Pepper Tacos


  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 garlic clove, minced
  • 3 ounces steak strips
  • 1 1/2 cups sliced green and red bell peppers
  • 1/2 cup sliced onion
  • 2 small (6-inch) whole-grain tortillas
  • 4 tablespoons salsa
  • 2 tablespoons low-fat sour cream

Make It
In a skillet, saute olive oil, cumin, and garlic for 1 minute. Add steak strips and cook about 5 minutes. Add pepper and onion slices and cook for another 8 minutes. Place mixture in tortillas and fold. Top with salsa and sour cream.

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Stuffed Chili and Cheese Potato


  • 1 medium potato
  • 1/2 cup turkey or vegetarian chili
  • 2 cups frozen broccoli
  • 1/4 cup shredded cheddar cheese

Make It
Microwave potato for about 7 minutes. Wrap it in foil and let sit for 5 minutes. In a pot, warm chili and broccoli. Cut potato lengthwise, top with chili mixture, and sprinkle with cheese.

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Cajun Chicken with Dirty Rice


  • 1 teaspoon dried Cajun seasoning
  • 4 ounces chicken breast
  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 cup chopped onion
  • 1 green bell pepper, diced
  • 2 tablespoons tomato paste
  • Few dashes Tabasco sauce, to taste
  • 3/4 cup precooked brown rice

Make It
Sprinkle Cajun seasoning on chicken and bake or grill. Add oil to skillet; saute garlic, onion, bell pepper, tomato paste, and Tabasco for 2 to 3 minutes. Add precooked rice and saute for 5 more minutes. Serve chicken on rice.

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Thai Peanut Noodle Bowl


  • 2 ounces uncooked whole wheat pasta
  • 1 tablespoon peanut butter
  • 1 tablespoon lime juice
  • 1 garlic clove, minced
  • 1 piece (1 inch) ginger, peeled and grated
  • 1/2 cup frozen shelled edamame
  • 2 cups frozen stir-fry vegetables
  • 1 tablespoon chopped peanuts
  • 2 scallions, sliced

Make It
Cook pasta according to directions. In a skillet, saute peanut butter, lime juice, garlic, and ginger for 1 minute. Add edamame and vegetables and cook for 12 minutes until vegetables are tender; pour over pasta. Top with peanuts and scallions.

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From P.F. Chang's
Steamed Shrimp Dumplings with Sauce
Large Garlic Snap Peas

From Domino's Pizza
2 slices of Thin Crust Onion and Green Pepper Pizza
Half a Garden Fresh Salad with croutons and light Italian dressing

Originally published in FITNESS magazine, February 2009.

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What do you think? Review this slideshow!

pearlramirez31 wrote:

I tried this trick and it really works! But I drop more than 10 pounds by following a weight loss program (found at ExerciseAholics) too. Together, you will surely see greater result! You should try these two method (the dinner recipes & working out) too!

1/22/2014 10:06:48 PM Report Abuse
donvitodeluca wrote:

Another great ritual that always makes the food taste better is making it yourself at home! I've always found that to be more rewarding...and you can make it a fun family activity and get everyone involved. I found some great, simple, easy to use recipes at

7/27/2013 02:31:40 PM Report Abuse
moesatriani wrote:

Thank you so much for posting these great recipes. I have been working really hard to lose weight before the summer rolls in so that I can feel more confident while I am swimming. I have been on the hc3 diet for a while now, and I have been looking for great meals to supplement it. These recipes that you have posted are great!

5/23/2012 11:39:55 AM Report Abuse
calicoteapots wrote:

Where to you get your ideas? What's so great with so much to fix. who has time for all this? And who can afford tis on a fix income.

5/24/2010 10:08:13 AM Report Abuse
cmatney2 wrote:

I clicked the low cal breakfast link and when that page pulled up - then I clicked the snack link and it worked...just fyi

3/4/2010 10:18:50 AM Report Abuse
suxiangnan wrote:

id like to see the snack ideas also, just dinner kept showing up!

2/28/2010 06:10:28 PM Report Abuse
southernbelle220 wrote:

no snack ideas just dinner

2/18/2010 06:01:37 PM Report Abuse
handsun wrote:

These foods to me seem to be trying to be trendy rather than tasty, and trendy and tasty usually dont go together, whats wrong with old fashioned foods that most people secretly prefer.

1/14/2010 04:19:07 PM Report Abuse
jnrylady wrote:

Yes, i also tried and the dinner ideas appear when you select snack ideas

1/5/2010 01:24:11 PM Report Abuse
beanhead54 wrote:

Recipes look good & very doable. The snack ideas opens up to the dinner recipes, so I would really like to see the snack ideas.

1/5/2010 11:39:28 AM Report Abuse

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