After getting home from work or a workout, it’s can feel damn near torturous to spend more energy scrounging up a meal, and you are watching your weight, but you still want a healthy and  tasty one.

Some nights when you want something fast and fresh; then preparing others in advance when you just dont want to cook.

To prove you can do it, here are some healthy dinner recipes—some you can whip up one night (and for one person), others you can make ahead and eat for a few days. Each one has 500 calories or less, and leaves you satisfied thanks to the great flavors and filling ingredients. Go ahead and revel in your domesticity and keep the weight off.

Jambalaya Blend with Veggies

1 veggie burger
1/2 cup cooked brown rice
2 Tbsp corn
2 Tbsp salsa
1/2 cup chopped red, green, or yellow bell peppers
3/4 cup diced squash
3/4 cup diced zucchini
1/4 cup chopped red onion
1 tsp olive oil
Salt, to taste

Cook burger in pan spritzed with cooking spray, then chop burger and combine with rice, corn, and salsa. Toss veggies with oil and salt, roast for 15 to 20 minutes, and serve on the side.

Per serving: 360 cal

Cod with Rosemary Polenta and Beans

3 oz cod
1 tsp chopped fresh parsley
Dash of salt
Dash of pepper
1/4 cup dry polenta
1/2 cup 1 percent milk
1 Tbsp pine nuts
1/2 tsp rosemary
1/2 cup cooked green beans

Season cod with parsley, salt, and pepper, then steam for eight minutes. Cook polenta with milk, per package instructions, then top with pine nuts and rosemary. Serve with green beans.

Per serving: 352 cal