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Follow Dr. Oz’s 3 simple Healthy Dinner Club rules and learn to make tasty 500 calorie dinners that will keep you slim and satisfied each and every night:
Dinner Rule #1: Portion Your Protein
You should be eating no more than 4 oz. of lean protein during meals. Measure your meat portions against an everyday kitchen sponge - compare them side by side and by volume; this will leave you with 4 oz. of protein and only 200 calories. Hint: Stay away from "prime" cuts of beef; this only means they have more fat in them. Stick to lean cuts.
Dinner Rule #2: Fill Up on Fiber
You must get at least 5 grams of fiber with your dinner. Look to low-calorie, high-fiber foods to get you there. Think whole grains and vegetables. You want to measure by volume - not weight. Use a 4 oz. ladle as your guide. For example, a 4 oz. ladle-full of peas will give you the desired fiber and about 200 calories. Hint: The average American only eats 10-12 grams of fiber a day; the ideal amount for a healthy diet is 25 grams.
Dinner Rule #3: Double the Veggies, Double the Spice
The benefits of a meal full of vegetables and spices are many. These nutritional powerhouses harbor powerful antioxidants, can be digestive aids and potent cancer-fighters. Seasoning your meals with natural spices - instead of butters and fat - will help you conserve calories. By doubling your portion of vegetables, you're only adding an additional 100 calories to your dinner.
The Perfect 500 Calorie Dinner:
Protein = 200 calories
Fiber = 200 calories
Vegetables = 100 calories