Are you looking for delicious 500-calorie meal ideas that won’t leave you feeling deprived? Look no further! We’ve rounded up 45 easy recipes full of flavor and nutrition, making it a breeze to stick to your diet plan.
These 500-calorie meals are low in fat and carbohydrates but high in protein so they’ll not only fuel your busy day but also keep you fuller longer – perfect for weight loss maintenance or simply enjoying healthy deliciousness!
Losing weight can seem like a daunting task, especially when misinformed about the caloric content of food. Eating fewer than 500 calories for meals might sound intimidating, but with careful planning and preparation it doesn’t have to be!
Whether you need breakfast, lunch, dinner or snack ideas we have something timeless to tantalize your taste buds!
Keep reading on for tasty yet 500-calorie dinner recipes that will keep both your stomach and waistline happy!
45 Easy 500-calorie Meals
Let’s get started with some delicious 500-calorie meal ideas:
1. Falafel Bowls
These chickpea-based bowls are packed with flavor! Paired with a variety of vegetables and topped off with tahini sauce, this dish is sure to please. If you strictly follow 500-calorie meal ideas, then this one is a must try!
Do you wonder how many calories this recipe contains? Don’t worry, with only 459 calories per serving you can enjoy this nutritious meal without the guilt.
2. Greek Quinoa Salad
This salad combines quinoa, feta cheese, cucumbers, olives, and tomatoes for a healthy 500-calorie meal.
You can enjoy each bowl for just 488 calories, and if you’re looking to up your protein intake then simply add grilled chicken or salmon.
3. Thai Coconut Curry Cauliflower Soup
Warm up with this comforting soup! This vegan-friendly recipe is only 380 calories per serving and perfect for a cozy night in.
The combination of cauliflower, coconut milk, and Thai curry paste makes a flavorful yet low-calorie meal.
4. One-Pot Chili Mac
If you can’t decide on what to have for dinner, then why not combine two favorites into one dish?
This chili mac is sure to satisfy with its 500 calories per serving! Just add the ingredients to your skillet and let the oven do the rest.
5. Fajita Bowls
Forget the takeout and make your own fajita bowl in less than 30 minutes.
Try mixing together black beans, bell peppers, onions, and corn for an easy yet tasty 500-calorie meal that is great for lunch or dinner. Top it off with some homemade guacamole for a delicious Mexican-style bowl.
6. Parmesan Stacks
These Italian-inspired stacks are a delicious way to get in your veggies! Each stack is full of flavor and has just under 500 calories per serving, making it easy to stick to your diet plan.
7. Skinny Lasagna
Lasagna is a classic Italian dish that can also be healthy; this skinny version only has 474 calories per serving!
You can still enjoy the flavors you love without all of the extra fat and carbs, making it a great option for those looking to maintain their weight.
8. Fish Tacos
Taco Tuesday just got healthier! These fish tacos are a great way to get your protein and healthy fats. With just 488 calories per serving, you can satisfy your taco craving without feeling guilty.
9. Baked Herb Chicken
This chicken dish is perfect for any day of the week. It’s baked in a delicious herb sauce with just the right amount of flavor.
Plus, it’s only 459 calories per serving so you can enjoy this low-calorie meal without feeling deprived.
10. Eggplant Parmesan
Swap out the traditional breaded chicken for eggplant with this vegetarian-friendly dish! Each slice is only about 300 calories and pairs perfectly with some whole wheat pasta.
11. Stuffed Sweet Potatoes
This light and delicious dish only has 456 calories per serving.
To make it even healthier, you can opt for black beans instead of ground beef or turkey. Top off with some Greek yogurt, avocado, and salsa for an extra flavor boost!
12. Shrimp Tacos (492 kcal)
These tacos are a great way to get your fill of seafood.
With only 492 calories per serving, this is sure to be a crowd favorite! Enjoy with some fresh cilantro and lime juice for an extra zing. I love adding some diced mango for a little sweetness.
13. Vegetable Lo Mein (489 kcal)
This veggie-packed lo mein is perfect for those nights when you need something quick and easy. Plus, it’s only 489 calories per serving so you don’t have to worry about overindulging.
14. Sweet Potato and Black Bean Quinoa Bowls (490 kcal)
This is a fantastic plant-based meal, high in protein and fiber, which can keep you feeling satisfied for longer.
The Sweet Potato and Black Bean Quinoa Bowls are a combination of savory quinoa, roasted sweet potatoes, and black beans, all drizzled with a zesty cilantro lime dressing. The dish can be enjoyed warm or cold, making it a versatile option for either lunch or dinner.
15. Vegetarian Stuffed Peppers Mexican Style (485 kcal)
These Mexican-style peppers are filled with a savory mixture of rice, black beans, and veggies. They are also a great source of protein, fiber, and antioxidants.
The nutritional information for this dish is approximately 485 calories per serving. Enjoy these stuffed peppers as the main meal or as a side dish to complement your 500-calorie meal plan.
16. Vibrant Curry Cashew Chickpea Quinoa Salad (492 kcal)
This tasty quinoa salad is a perfect example to show how you can enjoy healthy and flavorful meals while following a 500-calorie meal plan.
This dish combines chickpeas, cashews, and quinoa with curry spices for a nutritious and zesty dish. Each serving contains approximately 492 calories making it an ideal choice for those looking for delicious yet low-calorie meals.
17. Butternut Squash Soup (480 kcal)
This comforting soup is filled with flavor and vitamins, perfect for a cold winter night!
Just add your favorite roasted vegetables to the mix and you’ll have a flavorful 500-calorie meal that won’t break the calorie bank. Each serving contains approximately 480 calories.
18. Eggplant Caprese Salad (496 kcal)
This Italian-inspired salad can be enjoyed all year round! It is made with grilled eggplant slices, mozzarella cheese, and fresh tomatoes.
Each bowl contains 496 calories making it an excellent choice for those looking to stick to a 500-calorie meal plan.
19. Asian Cauliflower “Fried Rice (496 kcal)
This take on traditional fried rice is a great way to enjoy the flavors of your favorite dish without all the extra calories.
Each serving contains approximately 496 calories, so you can indulge in this delicious dinner without feeling guilty.
20. Firecracker Salmon with Peach Avocado Salsa (416 kcal)
This flavorful meal is sure to be a hit with the whole family.
Overall, this dish is a healthy and delicious way to enjoy salmon. It is packed with nutrients and flavor, and is sure to please everyone at the table.
Each serving contains 416 calories making it an easy addition to your 500-calorie meal plan.
21. Peanut Tofu Buddha Bowl (510 kcal)
This delicious Asian-inspired bowl contains all the flavors of your favorite take-out without any of the extra calories.
The bowl is filled with savory tofu, veggies, and a flavorful peanut dressing. Each serving has 510 calories making it perfect for those following a 500-calorie meal plan.
22. Teriyaki Salmon with Broccoli & Rice (539 kcal)
This teriyaki salmon dish is the perfect combination of protein, vegetables, and carbs. The salmon is cooked in a delicious teriyaki glaze and served with roasted broccoli and seasoned rice. Each serving contains approximately 539 calories, just under the 500-calorie requirement for a balanced meal.
23. Slow Cooker Coconut Curry (509 kcal)
This slow cooker coconut curry is a great way to enjoy an Indian-inspired dinner without having to worry about excessive calories.
This flavorful dish can be made with any of your favorite vegetables and can be served over brown rice or quinoa for an even heartier meal. Each serving contains only 509 calories, making it perfect for those following the 500-calorie meal plan.
24. Lemon-Chili Shrimp Quinoa Bowls (484 kcal)
This zesty quinoa bowl is the perfect way to get your fill of seafood and nutritious grains. The shrimp are cooked in a delicious lemon-chili sauce, while the quinoa provides an extra boost of fiber and protein.
Each serving contains approximately 484 calories making it an ideal choice for those following a 500-calorie meal plan.
25. Vegan Sweet Potato & Black Bean Burrito Bowl (503 kcal)
This vegan burrito bowl is packed with plant-based protein and fiber, making it a great addition to any 500-calorie meal plan.
It’s loaded with sweet potatoes, black beans, bell peppers, spinach, and topped with avocado and cilantro. Each serving contains 503 calories so you can enjoy this tasty dish without feeling guilty!
26. Spicy Ranch Chopped Chicken Cabbage Salad (492 kcal)
Let’s mix it up with this unique, flavorful salad. The dish combines protein-rich chicken and crunchy cabbage with a creamy spicy ranch dressing.
Each serving contains approximately 492 calories so you can enjoy it as part of your 500-calorie meal plan without any guilt!
27. Vegetarian Enchilada Casserole (480 kcal)
This delicious casserole is a great way to enjoy Mexican flavors without the guilt. It’s filled with veggie-packed goodness and topped with a cheesy enchilada sauce.
Each serving contains approximately 480 calories making it a great choice for those following a 500-calorie meal plan.
28. Mediterranean Quinoa Bowls (498 kcal)
This quinoa bowl is a great way to enjoy all the flavors of the Mediterranean while sticking to your 500-calorie meal plan.
It’s loaded with protein-rich quinoa, olives, tomatoes, and feta cheese. Each serving contains 498 calories making it a great choice for those looking to stay within their calorie limits.
29. Stuffed Peppers with Ground Turkey & Rice (485 kcal)
These delicious stuffed peppers are filled with ground turkey, rice, and zesty spices.
Each pepper is topped with melted cheese for an extra boost of flavor. Each serving contains approximately 485 calories making it a great addition to any 500-calorie meal plan.
30. Sweet Potato & Kale Frittata (499 kcal)
This hearty frittata is sure to be a hit with the whole family. It’s made with nutritious sweet potatoes, kale, and eggs for a healthy yet flavorful meal.
Each serving contains 499 calories making it an ideal choice for those following the 500-calorie meal plan.
31. Baked Zucchini with Parmesan & Basil (498 kcal)
This oven-baked dish is filled with nutritious vegetables and topped with melted Parmesan cheese. It’s the perfect side dish for any 500-calorie meal plan, as each serving contains approximately 498 calories.
32. Grilled Chicken with Avocado Salsa (472 kcal)
Who said healthy meals can’t be delicious? This grilled chicken is topped with a fresh avocado salsa for extra flavor and nutrition.
Each serving contains approximately 472 calories making it an excellent choice for those following the 500-calorie meal plan.
33. Garlic Shrimp & Broccoli Stir Fry (490 kcal)
This stir fry combines garlic shrimp and fresh broccoli in a flavorful sauce.
This dish is perfect for those following the 500-calorie meal plan, as each serving contains 490 calories.
34. Zucchini Noodles with Pesto & Chickpeas (496 kcal)
This zesty pasta dish is filled with nutritious vegetables and protein-packed chickpeas.
The pesto adds an extra flavor boost, making this a great choice for those following the 500-calorie meal plan. Each serving contains 496 calories.
35. Coconut Lime Chicken (502 kcal)
This flavorful dish is great for those who are following a 500-calorie meal plan. The chicken is cooked in a creamy coconut sauce and topped with fresh lime juice for an extra boost of flavor.
Each serving contains approximately 502 calories, making it an excellent choice for any health-conscious dieter.
36. Baked Cod with Lemon and Herbs, served with a Quinoa and Vegetable Medley
Oh, this dish is a taste of the ocean on a plate! The baked cod is flaky, tender, and infused with the zesty flavors of lemon and aromatic herbs. It’s like a little vacation for your taste buds! And paired with the quinoa and vegetable medley – it’s a wholesome treat.
The quinoa adds a nutty texture, and the medley of colorful vegetables brings a burst of freshness to every bite. This meal is light, nourishing, and oh-so-satisfying at around 500 calories.
37. Grilled Shrimp Skewers with Bell Peppers and Onions, served with Brown Rice
Fire up that grill because these shrimp skewers are a true delight! The shrimp are perfectly grilled to perfection, with a slightly smoky flavor that pairs beautifully with the sweet bell peppers and onions.
And when you add a scoop of fluffy brown rice to the mix, you get a hearty and filling meal that’s under 500 calories.
It’s a colorful and delicious plate that will make you feel like you’re dining at a tropical beachside restaurant.
38. Spinach and Feta Stuffed Chicken Breast with a Side of Mixed Greens
Get ready for a burst of Mediterranean flavors with this dish! The chicken breast is filled with a savory mixture of spinach and creamy feta cheese, making every bite a mouthful of goodness.
It’s a flavor combination that will make you go “mmm” with delight! And the side of mixed greens adds a refreshing crunch, turning this meal into a well-balanced and nutritious delight, all within the 500-calorie mark.
39. Black Bean and Corn Salad with Diced Tomatoes, Cilantro, and Lime Juice
This salad is like a fiesta in a bowl! The black beans and sweet corn create a delightful mix of textures and flavors, and when you add the juicy diced tomatoes, fresh cilantro, and tangy lime juice, it’s a party for your taste buds!
This colorful and vibrant salad is not only delicious but also packed with nutrients. It’s a fantastic option for a light and refreshing meal, coming in at around 500 calories.
40. Zucchini Noodles with Marinara Sauce and Lean Ground Turkey
Who said healthy can’t be tasty? These zucchini noodles are a genius way to enjoy a classic pasta dish without the guilt!
The zoodles are light and perfectly complemented by the rich and savory marinara sauce.
And with the addition of lean ground turkey, you get a protein-packed meal that satisfies both your taste buds and your health goals. It’s a scrumptious and guilt-free option, clocking in at around 500 calories.
41. Lentil and Vegetable Curry served over Cauliflower Rice
Brace yourself for a flavorful and comforting experience! This lentil and vegetable curry is a bowl of goodness, with a rich blend of aromatic spices and tender vegetables.
The lentils add a lovely creaminess, and when served over cauliflower rice, it’s a fantastic low-carb alternative to traditional rice.
This dish is a delightful explosion of flavors that keeps you feeling satisfied, all while staying within 500 calories.
42. Turkey and Black Bean Chili with a Side of Steamed Broccoli
Warm up with a hearty bowl of turkey and black bean chili!
This comforting dish is loaded with protein and fiber, thanks to the lean turkey and nutrient-rich black beans. It’s seasoned to perfection with a blend of spices that bring a touch of smokiness and warmth.
And for a healthy and vibrant addition, steamed broccoli on the side adds a burst of green goodness. It’s a delicious and wholesome choice, keeping it around 500 calories.
43. Stuffed Bell Peppers with Lean Ground Beef, Quinoa, and Diced Tomatoes
These stuffed bell peppers are a delightful surprise! The tender bell peppers are filled with a flavorful mixture of lean ground beef, quinoa, and diced tomatoes – a combination that’s both satisfying and nourishing.
Each bite is a medley of tastes and textures! And with a well-balanced blend of ingredients, it’s a tasty and fulfilling meal, perfect for staying on track with your 500-calorie goal.
44. Baked Tofu with a Sesame-Ginger Glaze, served with Steamed Broccoli
Prepare to be wowed by the deliciousness of this tofu dish! The baked tofu is perfectly seasoned and glazed with a delightful sesame-ginger sauce that’s simply irresistible.
It’s a mouthwatering explosion of Asian-inspired flavors! And served with a side of steamed broccoli, this meal is light, wholesome, and full of plant-based goodness. Plus, it’s a fantastic option for those looking to keep their meal within 500 calories.
45. Egg and Vegetable Scramble with Whole-Grain Toast
Rise and shine to a delicious and nutritious breakfast option! This egg and vegetable scramble is a delightful way to start your day.
The eggs are fluffy and mixed with a colorful assortment of veggies, creating a satisfying and protein-rich plate. And with a slice of whole-grain toast on the side, it’s a breakfast that keeps you energized and satisfied, all while staying within 500 calories.
These are just a few of our favorite 500-calorie meals! We’ve collected plenty more recipes to help you stick to your dietary goals.
So, if you’re looking for delicious yet low-calorie meal ideas take a look at our full selection of tasty finds.
FAQs
What are some easy 500-calorie meal ideas?
Some easy 500-calorie meal ideas include Lemon-Chili Shrimp Quinoa Bowls, Vegan Sweet Potato & Black Bean Burrito Bowl, Spicy Ranch Chopped Chicken Cabbage Salad, Vegetarian Enchilada Casserole, Mediterranean Quinoa Bowls, Stuffed Peppers with Ground Turkey & Rice, Sweet Potato & Kale Frittata, Baked Zucchini with Parmesan & Basil, Grilled Chicken with Avocado Salsa, Garlic Shrimp & Broccoli Stir Fry and Coconut Lime Chicken.
How can I make 500-calorie meals that are filling?
To make 500-calorie meals that are filling, it’s important to include a balance of healthy carbohydrates, proteins and fats.
Look for recipes that combine complex carbohydrates such as quinoa or sweet potatoes with lean proteins like chicken or fish. You can also add healthy fats to your meals in the form of avocado, nuts and seeds. This will help you stay full and satisfied while keeping your calorie count in check.
Are there any healthy 500-calorie dinner recipes?
Yes, there are plenty of healthy 500-calorie dinner recipes. Some great options include Lemon-Chili Shrimp Quinoa Bowls, Vegetarian Enchilada Casserole, Mediterranean Quinoa Bowls, Stuffed Peppers with Ground Turkey & Rice and Coconut Lime Chicken.
All of these recipes are full of healthy ingredients that will help you stay within your calorie limits without sacrificing flavor.
What are some low-calorie snacks that I can eat with my 500-calorie meals?
There are many delicious and nutritious low-calorie snacks that you can enjoy with your 500-calorie meals. Some great options include air-popped popcorn, a small handful of nuts, celery sticks with hummus or Greek yogurt topped with berries.
You can also reach for fresh fruits and vegetables such as apples, oranges, carrots and bell peppers for a healthy snack on the go.
Are there any 500-calorie meal plans that I can follow?
Yes, if you’re looking for a structured approach to following the 500-calorie diet, there are many meal plans available online.
Many of these meal plans provide recipes, grocery lists and portion guidelines so you know exactly what to eat and how much. It’s also important to note that each plan should be customized to meet your individual needs and preferences.
How can I make sure that my 500-calorie meals are balanced and nutritious?
To ensure that your 500-calorie meals are balanced and nutritious, it’s important to include a variety of healthy foods.
Aim to fill your plate with half non-starchy vegetables, one quarter lean proteins and one quarter complex carbohydrates. You can also add healthy fats in the form of nuts, seeds or avocado for an extra boost of nutrition.
What are the best 500-calorie breakfast recipes?
Some of the best 500-calorie breakfast recipes include Egg & Veggie Breakfast Tacos, Overnight Blueberry Chia Pudding, Greek Yogurt Parfait with Nuts & Berries, Cottage Cheese Toast with Avocado and Sliced Tomato and Sweet Potato Hash.
All of these recipes are delicious, nutritious and perfect for those following a 500-calorie diet.
How can I make 500-calorie meals that are vegetarian?
Making 500-calorie meals that are vegetarian is easy! Look for recipes with plant-based proteins such as beans, legumes and tofu.
You can also add non-starchy vegetables such as broccoli, kale and peppers to your dishes for added nutrients and flavor. Try recipes like Roasted Cauliflower & Chickpea Tacos, Vegetarian Enchilada Casserole, Lentil Bolognese or Black Bean & Sweet Potato Burritos for flavorful 500-calorie vegetarian meals.
Bonus Tips:
- If you’re looking for a quick meal, keep pre-cooked frozen proteins like chicken, beef or shrimp on hand. You can add these to your 500-calorie meals for a boost of flavor and protein.
- Start with a simple meal plan and adjust as needed. Choose recipes that you enjoy so that sticking to the 500-calorie diet is easy and enjoyable.
- Experiment with different ingredients and flavors to keep your meals interesting. Try adding herbs, spices, citrus juices and vinegars for a boost of flavor without added calories.
- Incorporate snacks into your daily routine to help you stay full and satisfied throughout the day. Reach for healthy snacks such as air-popped popcorn, nuts or fruits when hunger strikes.
- Don’t forget to stay hydrated! Drinking plenty of water throughout the day can help curb hunger and keep your energy levels up.
- Lastly, remember to listen to your body and enjoy your meals! Eating healthy doesn’t have to be boring or restrictive. With the right meal plan and recipes, you can create delicious 500-calorie meals that are full of flavor and nutrition.
Final Thoughts,
Making 500-calorie meals that are nutritious and satisfying is possible with the right recipes and meal plan.
By incorporating healthy carbohydrates, proteins and fats into your meals, you can make sure that each dish is balanced and flavorful.
Additionally, snacks are an important part of keeping your calorie count in check while staying full and satisfied throughout the day. With a bit of experimentation, you can find 500-calorie recipes that are both delicious and nutritious.
Enjoy your meals! Bon appetit!
