600-Calorie Meal Recipes for Meatless Dishes

By Kellyann Petrucci, Patrick Flynn

You may want a lighter-feeling meal without meat. You can go meatless while on a fasting regimen. In fact, not every meal that you eat must contain animal products.

And if you’re a vegetarian, going meatless is clearly your only option. Many delicious food options are available these days. These recipes have protein in the form of nuts, fruits, and dark greens, such as kale and mushrooms.

You can experiment and substitute your own nut preferences. Just remember: Nuts pack on the calories, so use them sparingly.

[Credit: Illustrations by Elizabeth Kurtzman]

Credit: Illustrations by Elizabeth Kurtzman

Kale Salad with Apples and Cherries

Preparation time: 20 minutes

Cook time: None

Yield: 2 servings

1 bunch Tuscan kale or regular kale (about a half pound)

1/2 cup chopped parsley

1 cup quarter-inch diced apples

1/2 cup fresh pitted cherries, lightly toasted

1/4 cup shaved red onion

Fine sea salt and fresh ground pepper to taste

Dressing

1 tablespoon white balsamic vinegar

2 tablespoons fresh lemon juice

1 tablespoon extra-virgin olive oil

2 teaspoons honey

1 teaspoon sesame seeds

  1. Wash and dry the kale. Cut away the leaves from the center stems and massage the leaves in your hand by scrunching them until they’re softened and dark green.

  2. Chop the kale and transfer it to a large bowl.

  3. Add the remaining salad ingredients.

  4. Combine the dressing ingredients in a small bowl and whisk well.

  5. Pour the dressing over the salad and toss the salad. Allow the salad to rest for 1 hour or more before serving.

Per serving: Calories 210; Total fat: 9g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 331mg; Carbohydrates: 33g; Fiber: 5g; Sugar: 21g; Protein: 4g.

(Recipe by Annabel Cohen)

The longer the salad rests, the softer and darker green it becomes.

Cream of Mushroom Soup

Preparation time: 40 minutes

Cook time: 1 hour

Yield: 2 servings

1 tablespoon coconut oil

1 cup chopped onions

1 teaspoon minced garlic

16 ounces sliced button or white mushrooms

1 teaspoon fresh thyme leaves

3 cups fat-free chicken broth

1/2 cup canned coconut milk

Fine sea salt and fresh ground pepper, to taste

  1. Heat the oil in a large saucepan and add the onions and garlic. Cook, stirring, for 3 minutes.

  2. Add the mushrooms, thyme, and chicken broth, and bring to a boil. Reduce the heat and simmer for 20 minutes.

  3. Whisk in the coconut milk and cook for 20 minutes more. Add the salt and pepper to taste and cook for 10 minutes more.

  4. Serve hot.

Per serving: Calories 320; Total fat: 30g; Saturated fat: 18g; Cholesterol: 0mg; Sodium: 970mg; Carbohydrates: 14g; Fiber: 6g; Sugar: 8g; Protein: 22g.

Greek Scramble

Preparation time: 5 minutes

Cook time: 10 minutes

Yield: 2 servings

1 tablespoon ghee or olive oil

1/2 cup chopped onions

3 cups fresh baby spinach

6 egg whites combined with 2 whole eggs, lightly beaten

1 cup chopped tomatoes

1/4 cup chopped, pitted kalamata olives

Fine sea salt and pepper to taste

  1. Melt the ghee in a large nonstick skillet over medium-heat.

  2. Add the onions and sauté for 5 minutes. Add the baby spinach and sauté until wilted. Add the eggs and scramble for 1 minute. Add the remaining ingredients and scramble for another couple of minutes or so, to your desired doneness.

Per serving: Calories 263; Total fat: 15g; Saturated fat: 6g; Cholesterol: 201mg; Sodium: 835mg; Carbohydrates: 14g; Fiber: 4g; Sugar: 5g; Protein: 20g.

(Recipe by Annabel Cohen)

[Credit: Illustrations by Elizabeth Kurtzman]

Credit: Illustrations by Elizabeth Kurtzman

Eggs in Purgatory

Preparation time: 10 minutes

Cook time: 30 minutes

Yield: 2 servings

1 tablespoon extra-virgin olive oil

1/2 cup chopped onions

1 teaspoon minced garlic

One can (14.5 ounces) diced tomatoes with juice

Fresh sea salt and ground pepper, to taste

3 tablespoons fresh chopped basil

4 eggs

  1. Heat the oil in a large skillet over medium-high heat.

  2. Add the onions and garlic and cook until the onions are tender and golden.

  3. Reduce the heat to simmer. Add the tomatoes, season lightly with salt and pepper, and cook until the tomatoes start to break down, about 20 minutes.

  4. Stir in the basil and taste the sauce, adding more salt and pepper to taste.

  5. With a spoon, make a well in the center of the tomato sauce. Crack the eggs into the well, cover with a lid, and cook for 3 to 4 minutes, until the egg whites have set but the yolk is runny.

  6. Serve the eggs immediately with the sauce spooned over them.

Per serving: Calories 222; Total fat: 16g; Saturated fat: 4g; Cholesterol: 372mg; Sodium: 434mg; Carbohydrates: 5g; Fiber: 1g; Sugar: 2g; Protein: 13g.

(Recipe by Annabel Cohen)

[Credit: Illustrations by Elizabeth Kurtzman]

Credit: Illustrations by Elizabeth Kurtzman