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.

Fish with Lemon and Dill

5 oz wild Atlantic salmon
1 Tbsp lemon juice
1 tsp dill
2/3 cup parsnips
1 1/2 cup chopped broccoli, steamed

Sprinkle salmon with lemon juice and dill and bake for 15 minutes at 225°F.

Per serving: 261 cal

Prawn Pasta with Salad

1/2 cup dry rigatoni, cooked
3 oz prawns, poached
1/2 cup oil-packed sun-dried tomatoes, drained and pureed
3 large black olives, sliced
1/2 Tbsp pine nuts
2 tsp grated Parmesan

For the salad:
1 cup romaine lettuce
1/4 cup chopped tomato
1/2 cup sliced cucumber
1/2 Tbsp balsamic vinegar

Toss pasta with prawns, sun-dried tomatoes, olives, and pine nuts. Top with Parmesan. Serve alongside the salad.

Per serving: 465 cal

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