| July 18, 2013

No matter when you eat your biggest meal of the day, your calories should still work for you.

These meals are jam-packed with nutrients — from energy-sustaining protein to disease-fighting antioxidants — while still ensuring you keep calorie counts low.

READ: Homemade Sesame Chicken Recipe

Each of these comforting and filling meals are under 500 calories, meaning you'll be full and satisfied afterward without sacrificing weight-loss goals.

Read on for the recipes!

Spaghetti Carbonara

Lighten up traditional carbonara with this whole wheat spaghetti carbonara made with low-fat milk and, yes, a healthy dose of parmesan cheese.

Calories: 376

Cheddar Soup

A hearty bowl of creamy cheddar soup can soothe the soul, but it's not always so great for the waist. This healthy cheddar soup recipe keeps the texture you crave but nixes calories by using cauliflower to create a creamy soup base.

Calories: 247

Tofu Scramble

Versatile, quick, and perfect for breakfast, lunch, or dinner, a basic tofu scramble is a great go-to meal. This vegan tofu scramble brings the Southwest to your table, fast.

Calories: 135

Mac and Cheese

Yes, you can have delicious, healthy mac and cheese. This version owes its low calorie count — and appropriate orange hue — to pureed butternut squash.

Calories: 285

Vegan Split Pea Soup

One-pot meals like this vegan split pea soup definitely don't lack dimension. With plenty of spices and sweet potatoes, a large bowl will fill you up for hours.

Calories: 326

Spicy Cauliflower Lasagna

Red pepper flakes, cinnamon, and roasted cauliflower give this healthy version of lasagna amazing depth of flavor.

Calories: 324

Toasted Quinoa and Cabbage

If you need a break from a weekend of heavy meals, then make this digestion-aiding lemony toasted quinoa and wilted cabbage dish.

Calories: 348

Blueberry, Quinoa, and Kale Salad

This colorful salad has a bit of everything: blueberries, carrots, tomatoes, almonds, nori, kale, and quinoa, all blended with an Asian-inspired soy ginger dressing. Talk about eating the rainbow!

Calories: 377

Panko-Crusted White Fish

This protein-packed, simply prepared panko-crusted white fish recipe is the perfect post-workout dinner.

Calories: 442

Cumin-Spiced Lentils

Settle in with a large, comforting bowl of cumin-spiced lentils; packed with protein and fiber, this gluten-free meal satisfies no matter how hungry you are.

Calories: 370