500-Calorie Dinners Meal Plan: Week 1

Thursday: Japanese Chicken-Scallion Rice Bowl Menu

Here’s the quintessence of Japanese home cooking: an aromatic, protein-rich broth served over rice. While it’s traditional to use white rice, upgrading to brown gives the dish an extra punch of slow-digesting, satisfying fiber.

Japanese Chicken-Scallion Rice Bowl
258 calories
Spinach Salad with Japanese Ginger Dressing
135 calories
• Nonfat vanilla frozen yogurt (½ cup)
95 calories

TOTAL: 488 calories

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500-Calorie Meals: How to Make a Low-Calorie Dinner