100 meals under 500 calories
Pasta
This specially designed menu by our executive chef and nutritional counselor, shows
how you can eat a satisfying and well balanced meal all for under 500 calories!
You can use these great suggestions or even build your own.
Breakfast
CEREAL & PARFAIT MEALS
cals.
OMELET MEALS
cals.
1 Small Oatmeal w/ Water
1 Small Fruit Salad
Black Coffee or Water
Total
118
90
0
208
1 Small Oatmeal (Water)
1/2 Cup Blueberries
Dannon Light & Fit Yogurt
Black Coffee or Water
Total
118
41
80
0
239
2 Egg Omelet
1 Cup Broccoli
2 Slices Mozzarella
1 Small Fruit Salad
Black Coffee or Water
Total
160
31
140
90
0
421
Strawberry Parfait (Regular)
1 Small Fruit Salad
Black Coffee or Water
Total
210
90
0
300
2 Egg Omelet
1 Cup Spinach
2 Ounces Feta Cheese
1/2 Cup Chopped Tomato
1 Small Fruit Salad
Black Coffee or Water
Total
160
7
75
15
90
0
347
1 Small Oatmeal w/ Skim Milk
1 Hardboiled Egg
Small Fruit Salad
Total
143
78
90
311
1 Egg Omelet or Scramble
1 Hash Brown Patty
1 Side Turkey
1 Apple
Black Coffee or Water
Total
80
140
78
110
0
408
PANCAKE MEALS
Whole Wheat Pancakes
1 Pat Butter
1 Small Fruit Salad
Black Coffee or Water
Total
BAKERY MEALS
202
36
90
0
328
1 Low Fat Fiber Bran Muffin
1 Small Fruit Salad
Dannon Light & Fit Yogurt
Total
260
90
80
430
EGG MEALS
2 Hard Boiled Eggs
2 Slices Dry Whole Wheat
1 Small Fruit Salad
Black Coffee 0r Water
Total
156
160
90
0
406
2 Eggs on Whole Wheat
1 Slice of American Cheese
1 Small Fruit Salad
Black Coffee or Water
Total
320
90
90
0
500
2 Eggs
Side of Turkey Bacon
1 Small Fruit Salad
Black Coffee or Water
Total
160
191
90
0
441
2 Eggs
1 Side Turkey Bacon
1 Small Fruit Salad
Black Coffee or Water
Total
160
191
90
0
441
2 Eggs
1 Side Turkey
2 Slices Dry Whole Wheat Toast
1 Small Fruit Salad
Black Coffee or Water
Total
160
78
160
90
0
488
1 Cup Egg Whites
1/2 Cup Mushrooms
1 Cup Broccoli
1/4 Cup Feta Cheese
2 Slices 7 Grain Bread
Black Coffee or Water
Total
126
22
31
99
200
0
478
2 Egg Whites On A Roll
1 Small Fruit Salad
Black Coffee or Water
Total
350
90
0
440
2 Hardboiled Eggs
2 Slices Dry Whole Wheat Toast
1 Small Fruit Salad
1 Dannon Light & Fit Blueberry
Black Coffee or Water
Total
156
160
90
80
0
486
More Lunch Options
all pastas are with tomato basil sauce
TURKEY SANDWICH MEALS
cals.
cals.
1 Cup Whole Wheat Penne
1 Cup Broccoli Florets
1 Cup Mushrooms
1 Cup Tomato-Basil Sauce
Diet Snapple
Total
200
31
44
185
0
460
1 Cup Whole Wheat Penne
1/2 Cup Peas
1 Cup Grape Tomatoes
1/2 Cup Baby Bello Mushrooms
1 Cup Tomato-Basil Sauce
Total
200
51
27
22
185
485
1 Cup Whole Wheat Penne
1 Cup Asparagus
1 Cup Grape Tomatoes
1 Cup Tomato-Basil Sauce
Coke Zero
Total
200
27
27
185
0
439
1 Cup Whole Wheat Penne
1 Cup Broccoli
1 Cup Grape Tomatoes
1 Cup Tomato-Basil Sauce
Total
200
31
27
185
443
1 Cup Whole Wheat Penne
1/2 Cup Caramelized Onions
1/2 Cup Peas
1 Cup Tomato-Basil Sauce
Sprite Zero
Total
200
57
51
185
0
493
Eat Well. Live Well.
Lunch
TUNA SANDWICH MEALS
cals.
CHICKEN SANDWICH MEALS
cals.
1/2 Tuna Salad Sandwich
Side Mixed Green Salad
Squeeze of Fresh Lemon Juice
1 Tbs Olive Oil
Total
197
40
10
119
366
1/2 Tuscan Chicken Sandwich
1 Bag Popchips
1 Apple
Total
248
100
110
458
1/2 Tuna Salad Sandwich
1 Bag Popchips
1 Apple
Total
197
100
110
407
1/2 Tuscan Chicken Sandwich
Side Mixed Green Salad
Squeeze of Fresh Lemon Juice
1 Tbs Olive Oil
Total
248
40
10
119
417
1/2 Tuna Sandwich
Small Fruit Salad
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Total
197
90
40
34
361
1/2 Tuscan Chicken Sandwich
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Raspberry Crumble Bite
Total
248
40
34
140
462
Tuna Salad Pita
1 Bag of Popchips
Total
338
100
438
Tuna Salad Pita
Small Fruit Salad
Total
338
90
428
1/2 Tuscan Chicken Sandwich
1 Bag of Popchips
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Jello
Total
248
100
40
34
18
440
1/2 Tuna Salad Sandwich
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Raspberry Crumble Bite
Total
197
40
34
140
411
1/2 Tuscan Chicken Sandwich
Small Fruit Salad
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Total
248
90
40
34
412
1/2 Tuna Salad Sandwich
1 Apple
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Jello
Total
197
110
40
34
18
399
cafemetrony.com
cals.
cals.
1/2 Cape Cod Turkey Sandwich
Side Mixed Green Salad
Squeeze of Fresh Lemon Juice
1 Tbs Olive Oil
Total
311
40
10
119
480
1/2 Smoked Turkey & Brie Sandwich
Small Fruit Salad
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Total
260
90
40
34
424
1/2 Fresh Roasted Turkey Sandwich
1 Bag Popchips
1 Apple
Total
240
100
110
450
1/2 Fresh Roasted Turkey Sandwich
Side Mixed Green Salad
Squeeze of Fresh Lemon Juice
1 Tbs Olive Oil
Total
240
40
10
119
409
1/2 Fresh Roasted Turkey Sandwich
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Raspberry Crumble Bite
Total
240
40
34
140
454
1/2 Smoked Turkey & Brie Sandwich
Side Mixed Green Salad
Squeeze of Fresh Lemon Juice
1 Tbs Olive Oil
Total
260
40
10
119
429
1/2 Smoked Turkey & Brie Sandwich
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Raspberry Crumble Bite
Total
260
40
34
140
474
California Turkey Pita
Side Green Salad
Fat Free Lemon Herb Vinaigrette
Total
412
40
34
486
1/2 Smoked Turkey & Brie Sandwich
1 Bag Popchips
1 Large Apple
Total
260
100
110
470
Fresh Turkey Pita
Small Fruit Salad
Total
340
90
430
1/2 Cape Cod Turkey Sandwich
Small Fruit Salad
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Total
311
90
40
34
475
Fresh Turkey Pita
1 Bag of Popchips
Total
340
100
440
1/2 Fresh Roasted TurkeySandwich
Small Fruit Salad
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Total
240
90
40
34
404
1/2 Fresh Roasted Turkey Sandwich
1 Bag of Popchips
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Jello
Total
240
100
40
34
18
432
1/2 Smoked Turkey & Brie Sandwich
1 Bag of Popchips
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Jello
Total
260
100
40
34
18
452
PROSCIUTTO SANDWICH MEALS
1/2 Prosciutto Di Parma Sandwich
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Total
ROAST BEEF SANDWICH MEALS
342
40
34
416
VEGETARIAN PITA MEALS
1/2 Bistro Roast Beef Sandwich
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Total
325
40
34
429
OVEN HOT SANDWICH MEALS
Vegetarian Pita
Small Fruit Salad
Total
310
90
400
1/2 Eggplant Milanese
Small Fruit Salad
Total
312
90
402
Vegetarian Pita
1 Bag of Popchips
Total
310
100
410
1/2 Chicken Parmigiana
Small Fruit Salad
Total
342
90
432
1/2 Turkey Cuban
Small Fruit Salad
Total
329
90
419
More Lunch Options
More Lunch Options
SANDWICH & SOUP MEALS
SANDWICH & SIDE SALAD MEALS
Vegetarian Pita
cals.
Chicken
cals.
Vegetarian Pita
Chicken Noodle Soup – Small
Total
310
106
416
1/2 Tuscan Chicken Sandwich
Organic Split Pea Soup – Small
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Total
248
139
40
34
461
Turkey
Fresh Turkey Pita
Chicken Noodle Soup – Small
Total
340
106
446
1/2 Fresh Roasted Turkey Sandwich
Organic Split Pea Soup – Small
1 Apple
Total
240
139
110
489
1/2 Smoked Turkey & Brie Sandwich
Organic Split Pea Soup – Small
Small Fruit Salad
Total
259
139
90
489
1/2 Cape Cod Turkey Sandwich
Organic Split Pea Soup – Small
Total
311
139
450
Oven Hot
1/2 Turkey Cuban
Tuscan Vegetable Soup – Small
Total
329
85
414
1/2 Chicken Parmigiana
Tuscan Vegetable Soup – Small
Total
341
85
427
Tuna
Prosciutto, Roast Beef & Subs
1/2 Prosciutto Di Parma Sandwich
Chicken Noodle Soup – Small
Total
342
106
448
1/2 Bistro Roast Beef Sandwich
Chicken Noodle Soup – Small
Total
355
106
461
1/2 Italian Sub
Chicken Noodle Soup – Small
Total
382
106
488
Pressini
1/2 Three Cheese Caprese Pressini
Chicken Noodle Soup – Small
1 Apple
Total
264
106
110
480
1/2 Turkey Siciliano Pressini
Chicken Noodle Soup – Small
1 Apple
Total
281
106
110
497
1/2 Turkey Siciliano Pressini
Chicken Noodle Soup – Small
Total
281
106
387
cals.
Tuna
1/2 Tuna Salad Sandwich
197
Organic Spicy Thai Noodle Side Salad 239
Total
436
1/2 Tuna Salad Sandwich
197
Organic Lemon Chick Pea Side Salad 220
Side Mixed Green Salad
40
Fat-free Lemon Herb Dressing
34
Total
491
Turkey
1/2 Fresh Roasted Turkey Sandwich 240
Organic Spicy Thai Noodle Side Salad 239
Total
479
1/2 Smoked Turkey & Brie Sandwich 260
Organic Spicy Thai Noodle Side Salad 239
Total
499
1/2 Smoked Turkey & Brie Sandwich 260
Organic Lemon Chick Pea Side Salad 220
Jello
18
Total
498
1/2 Fresh Roasted Turkey Sandwich
Organic Lemon Chick Pea Side Salad
Jello
Total
240
220
18
478
Chicken
1/2 Tuscan Chicken Sandwich
248
Organic Spicy Thai Noodle Side Salad 239
Total
487
Tuna Salad Pita
Chicken Noodle Soup – Small
Total
338
106
444
1/2 Cajun Chicken Pressini
Chicken Noodle Soup – Small
Total
306
106
412
1/2 Tuscan Chicken Sandwich
248
Organic Lemon Chick Pea Side Salad 220
Jello
18
Total
486
1/2 Tuna Salad Sandwich
Organic Split Pea Soup – Small
1 Apple
Total
197
139
110
446
1/2 Tuna Melt Pressini
Chicken Noodle Soup – Small
Total
312
106
418
SIDE SALAD MEALS
SIDE SALAD & SOUP MEALS
cals.
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Organic Split Pea Soup – Small
Small Fruit Salad
Total
40
34
139
90
303
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Chicken Noodle Soup – Small
Dannon Light & Fit Yogurt
Small Fruit Salad
Total
40
34
106
80
90
350
Organic Split Pea Soup – Small
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Small Fruit Salad
Dannon Light & Fit Yogurt
Total
139
40
34
90
80
383
Chicken Noodle Soup – Small
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Small Fruit Salad
Dannon Light & Fit Yogurt
Total
106
40
34
90
80
350
Organic Penne w/ Sun Dried
Tomato Pesto Side Salad
Tuscan Vegetable Soup – Small
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Total
313
85
40
34
472
100 meals under 500 calories
Organic Spicy Thai Noodle Side Salad 229
Side Mixed Green Salad
40
Fat Free Lemon Herb Vinaigrette
34
Small Fruit Salad
90
Total
393
PRESSINI MEALS
1/2 Three Cheese Caprese Pressini
Small Fruit Salad
Total
264
90
354
1/2 Chicken Calabrese Pressini
Small Fruit Salad
Total
303
90
393
1/2 Metro Steak & Cheese Pressini
Small Fruit Salad
Total
343
90
433
1/2 Cajun Chicken Pressini
Small Fruit Salad
Total
306
90
396
1/2 Fresh Turkey BLT Pressini
Small Fruit Salad
Total
338
90
428
1/2 Turkey Siciliano Pressini
Small Fruit Salad
Total
281
90
371
1/2 Chicken Calabrese Pressini
Small Fruit Salad
1 Bag of Popchips
Total
303
90
100
493
1/2 Tuna Melt Pressini
Small Fruit Salad
Total
312
90
402
1/2 Chicken Calabrese Pressini
Small Fruit Salad
Side Mixed Greens
Fat Free Lemon Herb Vinaigrette
Total
302
90
40
34
466
Organic Penne w/ Sun Dried
Tomato Pesto Side Salad
Side Mixed Green Salad
Fat Free Lemon Herb Vinaigrette
Small Fruit Salad
Total
313
40
34
90
477
Side Tuna Salad
Chicken Noodle Soup – Small
Jello
Total
327
106
18
451
Side Tuna Salad
1 Bag of Popchips
Jello
Total
327
100
18
445
Side Tuna Salad
Small Fruit Salad
Dannon Light & Fit Yogurt
Total
327
90
80
497
Eat Well. Live Well.
cafemetrony.com
Eat Well. Live Well.