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500-Calorie Meal Recipes for Meatless Dishes

Every once in a while it's good to go meatless. Not every meal must contain animal products. So many choices are available these days for delicious food options that you won't miss the animal proteins in the following recipes.

And if you're a vegetarian, you can find some creative and tasty options here. Every recipe contains a good source of protein, including nuts, and dark greens, such as kale and mushrooms.

[Credit: Illustrations by Elizabeth Kurtzman]
Credit: Illustrations by Elizabeth Kurtzman

Here you can find recipes for egg dishes as well as recipes that utilize the pure proteins in egg whites and are bulked with lots of colorful vegetables.

Spinach Salad with Carrots, Tomatoes, Blueberries, and Honey Mustard Vinaigrette

Preparation time: 10 minutes

Cook time: None

Yield: 2 servings

6 cups fresh baby spinach

1 cup shredded carrots

1 cup fresh blueberries

8 grape tomatoes, halved lengthwise

1/4 cup minced green onions or scallions

2 tablespoons fresh chopped mint leaves

2 tablespoons sunflower seeds

Fine sea salt and fresh ground pepper to taste

Dressing

3 tablespoons apple cider vinegar

1 tablespoon cold-pressed extra-virgin olive oil

1 tablespoon honey

1 teaspoon grained Dijon mustard

1/2 teaspoon minced fresh garlic

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

  2. Whisk together the dressing in another bowl.

  3. Toss the salad with the dressing and add salt and pepper to taste.

Per serving: Calories 256; Total fat: 11g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 513mg; Carbohydrates: 39g; Fiber: 9g; Sugar: 21g; Protein: 6g.

(Recipe by Annabel Cohen)

Substitute your favorite berries, nuts, and herbs in this recipe to make it your own.

Dijon Egg White Salad

Preparation time: 20 minutes

Cook time: 12 minutes

Yield: 2 servings

8 eggs

1 tablespoon cold-pressed extra-virgin olive oil

1 tablespoon grained Dijon mustard

1/4 cup chopped celery

1 cup carrot sticks

1 medium cucumber sliced

8 grape tomatoes

Fine sea salt and fresh ground pepper to taste

  1. Place the eggs in a large saucepan. Add enough cold water to cover the eggs by an inch. Bring to a rapid boil over high heat.

    Cover and cook for 3 minutes. Remove from the heat and allow to stand for 15 minutes.

  2. Rinse the eggs under cold water and allow them to cool to touch. Roll the eggs on a clean surface to crack the shells, and peel them.

  3. Break the eggs apart and remove the yolks. Chop the egg whites on a cutting board with a sharp knife and transfer to a medium bowl.

    Add the mayo, Dijon mustard, and celery, and fold to mix. Add salt and pepper to taste.

  4. Serve with the carrots, sliced cucumbers, and grape tomatoes on the side for dipping or spreading

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

(Recipe by Annabel Cohen)

[Credit: Illustrations by Elizabeth Kurtzman]
Credit: Illustrations by Elizabeth Kurtzman

Dijon mustard has only about 3 calories in each teaspoon, but it can add up. A whole tablespoon can contain up to 10 calories. Check the label to be sure.

Fresh Fruit Salad with Coconut Cream

Preparation time: 15 minutes

Cook time: None

Yield: 2 servings

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

1 cup 1-inch watermelon chunks

1 cup sliced strawberries

1 orange, peeled and divided into sections

1 apple, unpeeled, cut into 1-inch chunks

1 tablespoon fresh lime juice

2 tablespoons coconut cream

  1. Combine all the fruits in two salad bowls. Drizzle with lime juice.

  2. Spoon a tablespoon of coconut cream over each bowl and serve.

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

(Recipe by Annabel Cohen)

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

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