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

Click here to make chef Rocco DiSpirito's perfect 500 calorie dinner: salmon with mustard crust and sautéed spinach. Click here to submit your recipes and be a part of Dr. Oz's Healthy Dinner Club.

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They're hiding in everything from low-fat cottage cheese to protein shakes.

Fat substitutes are compounds that resemble the chemical and physical properties of certain fats and oils and are often used to replace conventional fats (butter, oil) in baking and frying. They can help bring calorie counts down.

But fat substitutes are almost like secret ingredients that hide in plain sight, says Mark Schatzker, author of the upcoming book "The End of Craving: Recovering the Lost Wisdom of Eating Well."

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