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.

Pork and Veggies

1 pork tenderloin (4 oz)
1 cup steamed green beans
2 Tbsp sliced nuts
1  sweet potato

Season pork with salt and pepper, sear in an ovenproof skillet coated with cooking spray, and transfer to a 450°F oven for 15 minutes. Slice and serve with green beans topped with almonds, and a sweet potato.

Per serving: 370 cal

Baked Chicken and Mushrooms and  Potato

1/2 skinless chicken breast
1 cup baby portobello mushrooms, sliced
1 Tbsp chives
1 Tbsp olive oil
1 medium sweet potato

In a 350°F oven, bake chicken, topped with mushrooms, chives, and oil, for 15 minutes. Microwave sweet potato for five to seven minutes.

Per serving: 382 cal

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