As promised, we're continuing our "Best Ways" to spend calorie series, which is also my next TODAY show segment. (Check back later for the video.) We're talking 500 calories, which can sound like a lot, but is about what you're looking for in at least two of your daily meals.
For those trying to lose weight, many are aiming for about
1500 calories, a ballpark number which might be higher or lower, depending on your starting weight, age, activity and other factors. I'm often asked about "special" meals, like a brunch, and how to avoid that sense of deprivation when we feel we'd like to indulge. Of course, these are just guidelines, and you can add or subtract 100 calories or so to round out a meal or save calories for later. It's all what works best for you.
Here are some of my favorites that you can take from home, order in a restaurant, or eat on the go.
What are some of yours? Post away! We all need all the help we can get!
500 Calorie Brunch 
·Vegetable/egg white omelet (100 calories total)
·5 eggs whites (75 calories) and chopped onions, peppers, tomatoes (25 calories)
·2 slices (center cut) regular or Canadian bacon (60 calories)
·2 4-inch pancakes (150 calories)
·¼ cup low-cal syrup (30 calories)
·½ cup fat free plain yogurt (40 calories)
·½ cup raspberries (40 calories)
·1 Mimosa [3 oz. champagne 2 oz. orange juice] (80 calories)
500 Calorie Soup and Sandwich 
·Chunky Vegetable Soup (100 calories)
·Ham and Cheese Sandwich (300 calories)
·3 ounces lean, low-fat ham (120 calories)
·1 thin slice (about 3/4 ounce) low-fat swiss cheese (80 calories)
·2 thin slices100% whole wheat bread or "light" 100% whole wheat bread (90 calories)
·Lettuce, sliced pickles, mustard (10 calories)
·100 calorie pack cookies or 100 calorie candy bar (100 calories)
500 Calorie Steak Dinner 
·4 ounces cooked, rare, eye of round (about 3-4 slices) (180 calories)
·½ cup cooked couscous (with finely chopped carrots, onion added) (100 calories)
·1 cup steamed green beans (fresh or frozen) (25 calories)
·4 chocolate-dipped whole strawberries (75 calories)
·4 ounces red wine (120 calories)
500 Calorie Fast Food Meal 
·Arby's Regular Roast Beef Sandwich 320
·BBQ Sauce 30
·Whole Baked Potato 150
·Chick-Fil-A or Burger King Chargrilled Chicken Sandwich (270 calories)
·Honey Mustard Sauce (30 calories)
·½ bag small waffle fries or BK kiddie fries (to share!) (140 calories)
·Small Side Salad with 1 tablespoon light dressing (60 calories)
·"Kid's Meal"
·Hamburger 250 cal
·Kiddie fries 250 cal
What about drinks? Choose water, any diet soda, or beverage of your choice. Coffee and tea can be good choices, but keep the add-ons to a minimum (cream, sugar, flavorings). Stick with black tea or coffee for a no-cal beverage, and be mindful of amounts of "real" cream and sugar, or limit calories with a substitute. Avoid wasting precious calories on liquids!
译文:
轻松消耗500卡路里
按照之前的约定,我们将续载我们的"妙招"系列,继续我们的减肥旅程。这个系列也将是我下次今日秀的组成部分。(过会
还可以来看看我录制的相关短片。）我们谈论的是500卡路里，听起来很多，其实这是你每天两顿饭所要摄取的卡路里量。
在那些试图减肥的人当中，有很多把自己的目标定为1500卡路里。其他人也都根据自己开始减肥时的体重、年龄、参加活动的多少等因素，把目标定在1500卡路里左右。常常会有很多人向我请教怎么制定类似早午餐这样的“特殊膳食”，亦或是当我们想放纵我们自己的时候，我们该怎么避免自己有被剥夺的感觉。当然，这些仅仅是些建议，你可以根据自己的情况，在之后制定自己膳食的时候，上下调整100 卡路里左右。这些都将对你们的减肥起到很好的效果。
下面就是些我最爱的几个食谱。你可以在家里做，也可以在饭店里制定，抑或是现在已经在尝试了。你们的最爱又是什么呢，寄给我们。我们需要尽我们所能的得到更多的帮助。
500卡路里的早午餐 蔬菜/蛋白煎蛋卷（总共100卡路里）
5个蛋白（75卡路里）、切好的洋葱、胡椒粉、西红柿（25卡路里）
2片（中间切开的）普通熏肉或者加拿大熏肉（60 卡路里）
24寸的烙饼（150卡路里）
1/4杯低卡路里糖浆（30卡路里）
1/2 杯脱脂酸奶酪（40卡路里）
1/2杯山莓（40卡路里）
1 杯Mimosa（3盎司香槟和2盎司桔子汁混合的饮料）（80卡路里）
500卡路里的汤和三明治
小碗蔬菜汤（100卡路里）
火腿芝士三明治（300卡路里）
3盎司精瘦、低脂火腿（120卡路里）
1片薄薄的（大约3/4 盎司）低脂瑞士硬干酪
2片薄薄的全麦面包或者淡味全麦面包（90卡路里）
生菜、切片泡菜、芥末（10卡路里）
100卡路里包装饼干或者100卡路里冰糖
500卡路里牛排餐
4盎司煮到半熟的眼轮烧肉（大约3-4片）（180卡路里）
1/2杯烧过的蒸粗麦粉（加入切好的萝卜和洋葱）（100卡路里）
一杯蒸熟的绿豆（新鲜的或冷藏的）（25卡路里）
4个蘸满巧克力浆的草莓（75卡路里）
500卡路里的快餐
爱贝的牛肉三明治（320卡路里）
BBQ酱料（30）
一整只烤土豆（150卡路里）
Chick-Fil-A或者BurgerKing的Chargrilled鸡肉三明治
蜂蜜芥末酱（30卡路里）
1/2包煎过的华夫饼干或者奶酪薯条（要均等）（140 卡路里）
小方沙拉，另外加入一小勺蛋黄酱（60卡路里）
" 儿童餐“
汉堡包 250卡路里
饮料的选择
可以选择水，食用苏打或者任何你喜欢的饮料。咖啡和茶同样也是很好的选择，但是尽量少放其他调味品，如奶油、方糖、香料。坚持选择红茶、黑咖等无卡路里的饮料，还要特别留意尽量少的食用奶油方糖，或用其他材料来取代。不要饮料上食入太多卡路里。