What I eat in a day (4) dinner

I generally come home late from work, between 6 and 7 pm, and I am very hungry. I always start my evening by dinner, the earlier, the best.

Dinner:
If I already ate a lot, a big smoothie, a nice 500 cal lunch, and a big snack, I will chose a Miso soup (35 cal a bowl !) and a green small salad to pack up my calories of the day. If I ate lighter, I will chose a big dinner with a cooked stir fry or pasta/vegetables, or salmon cooked with vegetables, or a big salad with sweet warm potatoes in it. I also can do a poke bowl, with rice and proteins and veggies (I love the salmon/mango). I might have a small portion of cut fruits after, strawberries or blueberries, a clementine or half a cut mango. And I finish my day with a herbal tea (my way favorite: ginger/lemon and Tibetan tea; I also drink thyme/rosemary/lavender, or lemon/verbena)

Recipes:
Stir fry: I use a non sticky pan, and spray olive oil in it largely. I start by saute onions, then add a lot of other vegetables: cauliflower, broccoli, flat green beans, water chestnuts, mini-corn, carrots, cabbage, bok choy...I do vegetarian or add tofu or chicken. I add light soy sauce at the end and a pinch of chopped peanuts on the top, with sesame seeds. I serve with a small portion of basmati white rice. Calories: one portion is roughly 450 cal.
Pasta/vegetables: I use a non sticky pan sprayed with olive oil spray and start by onions, green, yellow and red peppers, tomato, zucchini, sometimes eggplant, artichokes. I cook everything with one teaspoon of tomato paste, herbs, fresh basil and garlic. I cook the pasta (5 portions in a pack of 1 Lb, so ~ 90 gr dry pasta/portion) in boiling water for a short time to have them "al dente", then add the pasta to the veggies. Calories: one portion is roughly 350 cal.
Salmon/vegetables: I use different ways to cook fresh salmon and vegetables (It could also be another fish). One portion of fresh (or frozen) salmon is 100 gr (I buy fresh portions or Ikea frozen ones) and 200 cal. I put one portion in a plate with fresh lemon, salt/pepper, fresh parsley, microwave 3 minutes for the best smooth salmon ever. I serve with a plate of steamed asparagus. I love this dish. In the oven: I put some olive oil spray on aluminum foil, a layer of spinach, sorrel, green pepper, or any green, close up and cook in the oven for 1/2 h+. Calories: roughly 300 cal.
Poke bowl: The base is one portion of white rice (200 cal); on the top, add 1/3 sliced avocado, carrots, lettuce, cucumber, 50 gr raw salmon, cut mango, radish, fresh cilantro or whatever is tasty. On the top, add some sesame seeds, or crunched seaweed. The poke bowl is pretty caloric: ~500 cal for a regular bowl. 
Chicken salad with warm potatoes: in a bowl, I put a base of green lettuce or mix salad, add slices of roasted chicken, 1/3 sliced avocado; I cut potatoes and sweet potatoes with salt and pepper, olive oil spray, green and red sliced pepper, red onions, and roast them in the oven on cooking paper. I add the warm vegetables at the end, and decorate with fresh cilantro. Calories: 500 cal.

Poke bowl: salmon/mango

One portion: vegetables, pasta stuffed with spinach

Prep meal: 4 portions with tomato/zucchini/green pepper (350gr dry)