(Pic of it halfway eaten, I could not wait)

This meal has about 630 calories, 9g fat, 67g carbs, 53g protein. 

This may or may not sound like a “low calorie” meal to some, however it is very macro friendly, and is so high volume that it could easily be split into 2 meals. Personally, when I’m “cutting,” I like to eat as many high volume meals as I can. I ate this in one sitting and it kept me very satiated.

This was also very quick and easy to make, thanks in part to my love of meal preparation. As usual, I already had some cooked turkey in the fridge, and today I had some thawed spinach too. The rest was simply opening containers and dumping it all in together!


  1 cup cooked white rice

  4 oz lean ground turkey 

  1 cup or 1 package thawed frozen chopped spinach, mostly drained of moisture

  1 small container or 1 cup canned diced tomatoes (I used basil, garlic and oregano flavor,) mostly drained

  1/2 cup 0% fat plain greek yogurt

  1 tablespoon parmiggiano reggiano 

  1 clove garlic (I used a garlic press because thats how I roll, but you could sprinkle garlic powder or used chopped garlic, etc)

  I also used Mrs. Dash’s italian medley

   —  —  —  —  —  —  — —  —  —  —  —  —  —  —

The thing that took the longest for this meal was making my rice fresh. In a big pan I simply combined all of the ingredients besides the rice, yogurt and cheese. Never cook on high. Or naked. Its important to drain most of the liquids from the spinach and tomatoes, or else you will have a runny slop. But keep some of the liquids, as it will get creamy once the yogurt and cheese are mixed in. Use common sense or personal preference here. Once everything is cooked and heated thoroughly, I take it off the heat and mix in the yogurt and cheese. I would suggest adding little to no salt, considering the sodium in the canned tomatoes, and the tasty saltiness of the cheese. Up to you.

For a 630 calorie meal, dump the entire contents of the pan over 1 cup of cooked white rice. Warning: This may appear like a ton of food. Just eat, and enjoy being full. Buon appetito!