Welcome to our guide on “Meals Under 500 Calories”! In this guide, we’ll be sharing a variety of healthy recipes that are not only delicious but also easy to prepare. Whether you’re looking to lose weight or simply maintain a healthy lifestyle, these meals are perfect for you. With meal prep becoming an increasingly popular way to save time and stay on track with your health goals, we’ve included recipes that are not only low in calories but also ideal for meal prepping. So let’s dive in and discover some delicious and nutritious meals that will help you achieve your weight loss goals while keeping your taste buds happy!
Meals under 500 calories can offer several benefits, including:
- Weight Loss: Consuming fewer calories than you burn can help you lose weight. Choosing meals under 500 calories can make it easier to stay within your daily calorie limit, which is essential for weight loss.
- Portion Control: Meals under 500 calories tend to be smaller in portion size, which can help with portion control and prevent overeating.
- Nutrient-Dense: Meals under 500 calories can be made with nutrient-dense ingredients such as vegetables, fruits, and lean proteins. This means you can get the nutrients you need while staying within your calorie limit.
- Improved Energy Levels: Overeating can leave you feeling sluggish and tired. By eating meals under 500 calories, you can avoid the post-meal energy crash and maintain steady energy levels throughout the day.
- Reduced Risk of Chronic Diseases: Consuming a diet that is high in calories and low in nutrients can increase your risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. By choosing meals under 500 calories that are rich in nutrients, you can help reduce your risk of these diseases.
Overall, consuming meals under 500 calories can be an effective way to manage your weight and improve your overall health. However, it’s essential to make sure that you’re still getting all the nutrients your body needs and not consuming too few calories, which can have negative health consequences.
21. Steak Taco Bowls
These bowls are packed with protein and fresh ingredients, making them a healthy and flavorful option for any meal of the day. To make a Steak Taco Bowl, start by grilling or pan-searing a lean cut of steak, such as sirloin or flank steak. Then, chop the steak into bite-sized pieces and season with your favorite taco seasoning mix.
Next, prepare a bed of brown rice or quinoa in a serving bowl and top with the seasoned steak. Add in a variety of fresh toppings, such as chopped tomatoes, diced avocado, sliced jalapenos, and crumbled queso fresco. Finally, finish off the bowl with a drizzle of lime juice and a dollop of Greek yogurt or salsa for added flavor and creaminess. With a satisfying mix of protein, healthy carbs, and fresh veggies, these Steak Taco Bowls make delicious and nutritious meals under 500 calories. Enjoy!
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20. Keto Burrito Bowls
Keto Burrito Bowls are a popular dish that’s not only delicious but also healthy and nutritious. If you’re looking for healthy recipes that are low in carbs and high in protein, then Keto Burrito Bowls are an excellent option. To make a Keto Burrito Bowl, you’ll need ingredients such as cauliflower rice, ground beef or chicken, avocado, lettuce, tomatoes, cheese, and sour cream. You can also add some salsa or hot sauce for an extra kick.
Cauliflower rice is a great alternative to regular rice as it’s low in carbs and high in fiber. Ground beef or chicken is an excellent source of protein, and avocado is high in healthy fats that are essential for a balanced diet. Lettuce and tomatoes are low in calories and packed with vitamins and minerals, while cheese and sour cream add flavor and creaminess to the dish.
Keto Burrito Bowls are easy to make and can be customized to your liking. You can add or omit any ingredients of this recipe depending on your taste preferences. They are also a great meal prep option as they can be made ahead of time and stored in the fridge for a few days. In summary, Keto Burrito Bowls are a healthy recipe that’s low in carbs and high in protein, fiber, healthy fats, and essential vitamins and minerals. They are an excellent option for anyone looking to eat healthy without sacrificing flavor or satisfaction. Make these amazing meals under 200 calories for meal prep and for weight loss.
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Must try healthy vegan rainbow meals for meal prep.
19. Turmeric Rice With Coconut
Turmeric rice with coconut is a flavorful and healthy dish that can be a great addition to your weight loss and meal prep plan. Also, Turmeric, a spice commonly used in Indian cuisine, is known for its anti-inflammatory and antioxidant properties. That can help with weight loss by reducing inflammation in the body and aiding in digestion.
To make turmeric rice with coconut, start by cooking rice according to package instructions. While the rice is cooking, heat some coconut oil in a pan and add turmeric powder, cumin, and black pepper. Then, add grated coconut and sauté until lightly browned. Once the rice is done, mix in the coconut and spice mixture until well combined. You can also add some chopped vegetables such as carrots, peas, or bell peppers for added nutrition and flavor.
This dish is not only delicious but also easy to make in large batches, making it a great option for meal prep. Simply divide the rice into individual meal containers and store it in the fridge or freezer for a quick and healthy meal on-the-go. In summary, turmeric rice with coconut is a nutritious and flavorful dish that can support your weight loss goals while also being a convenient option for meal prep.
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Let’s try these amazing instant pot recipes for meal prep.
18. Chicken Pesto Pasta Salad
The Chicken Pesto Pasta Salad is a delicious and satisfying dish that combines tender chicken, al dente pasta, and vibrant pesto sauce. This recipe is perfect for a quick and easy meal or as a side dish for a summer barbecue or potluck.
To make this recipe, start by cooking the pasta according to package instructions until it’s al dente. While the pasta is cooking, season and cook the chicken breasts until they’re fully cooked and tender. Then, chop the chicken into bite-sized pieces and set it aside. Next, prepare the pesto sauce by blending together fresh basil, garlic, Parmesan cheese, pine nuts, and olive oil. Once the pesto is blended, mix it with the cooked pasta and chopped chicken until everything is well coated. To get more salad ideas, make these high protein salads, spring salad recipes, lettuce salad recipes & summer salad recipes for healthy eating.
Finally, add some cherry tomatoes and diced mozzarella cheese to the salad and mix it all together. Chill the salad in the fridge for at least 30 minutes before serving to your family or guests. Rest in the fridge to allow the flavors to meld together to get amazing flavors while taste. This Chicken Pesto Pasta Salad recipe is a crowd-pleaser that’s perfect for any occasion. It’s easy to make and can be customized with your favorite ingredients, such as roasted red peppers or grilled zucchini. Enjoy!
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17. Shrimp Tacos
Shrimp Tacos are a delicious and healthy meal option for those who are looking to keep their meals under 500 calories. Made with grilled shrimp, fresh veggies, and a soft tortilla, these tacos are packed with flavor and nutrition, without the added calories of traditional beef or pork tacos.
They are a perfect meal for anyone who wants to enjoy a tasty and satisfying meal without the guilt of consuming too many calories. So, if you’re looking for a low-calorie meal that’s both tasty and nutritious, Shrimp Tacos are an excellent choice!
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These amazing easy shrimp appetizers are perfect for any parties.
16. Coconut Lime Chicken
Coconut lime chicken – Made with lean chicken breasts, creamy coconut milk, zesty lime juice, and a blend of flavorful spices. This dish is a great way to enjoy a delicious meal that’s also good for you.
Coconut milk is a great alternative to heavy cream, as it adds richness and creaminess to dishes without all the added fat. Lime juice provides a bright and refreshing flavor that pairs perfectly with the coconut, while a blend of spices including cumin, coriander, and chili powder adds depth and complexity to the dish.
Serve this Coconut Lime Chicken with some brown rice and steamed veggies for a complete meal that’s both nutritious and satisfying. With its bold flavors and healthy ingredients, this dish is sure to become a favorite in your recipe rotation!
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15. Chicken Salad
Chicken salad is a delicious and nutritious meal that can be enjoyed as part of a healthy weight loss plan. With a careful selection of ingredients, it’s easy to make a chicken salad that is under 500 calories and packed with flavor. To keep your chicken salad meals under 500 calories, start with a base of leafy greens, such as spinach or mixed greens. Add a serving of grilled or baked chicken breast, which is lean and high in protein. Avoid using fried or breaded chicken, which can be high in calories and unhealthy fats.
Next, add a variety of colorful vegetables to your salad. Bell peppers, carrots, cucumbers, and cherry tomatoes are all great options. These veggies provide fiber and important nutrients, while keeping the calorie count low. Also, for colorful meal, you can try vegan griiling recipes as side dishes.
To add some healthy fats to your salad, add a handful of nuts or seeds, such as almonds, sunflower seeds, or pumpkin seeds. These add crunch and flavor to your salad. And they’re packed with healthy fats that can keep you feeling full and satisfied.
Finally, top your salad with a flavorful dressing that is low in calories. A simple vinaigrette made with olive oil, vinegar, and herbs is a great option. You can also try a low-fat yogurt-based dressing or a salsa for a low-calorie option. With these tips, you can enjoy a delicious and satisfying chicken salad. That is meals under 500 calories and perfect for weight loss.
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14. Chicken And Vegetable Skillet
Chicken and Vegetable Skillet is a delicious and healthy meal. And that can be a great addition to your meal prep routine. Meal prep is the practice of preparing meals in advance, usually for the week. To save time and ensure that you always have healthy and tasty food on hand.
Chicken and Vegetable Skillet is a perfect meal prep recipe. Because it’s easy to make and can be stored in the fridge for several days. To prepare this dish, simply sauté chicken breast and your favorite vegetables, such as bell peppers, zucchini, and onions, in a skillet. Season with your favorite herbs and spices, like garlic, paprika, and oregano, and you have a flavorful and nutritious meal.
You can make a large batch of this recipe. And divide it into individual containers to take to work or school for lunch or to enjoy as a quick and easy dinner. Chicken and Vegetable Skillet is a great way to stay on track with your healthy eating goals. And with a little bit of meal prep and a satisfying meal ready to go for meal prep.
Calories: 257 kcal
Carbohydrates: 13 g
Protein: 28 g
Fat: 11 g
Fiber: 4 g
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Check out these ground chicken recipes, high protein chicken recipes & slow cooker chicken recipes for all those chicken lover.
13. Beef And Veggie Bowl
A Beef and Veggie Bowl is a nutritious and filling meal that can be enjoyed as part of a healthy diet. This dish typically consists of lean beef, vegetables, and a variety of flavorful seasonings. One of the best things about this meal is that it can be easily customized to meet your dietary needs. For example, you can add more vegetables if you want to increase your fiber intake or swap out the beef for a plant-based protein source if you are a vegetarian or vegan.
Another great thing about a Beef and Veggie Bowl is that it can be satisfying meals under 500 calories. To achieve this, it’s important to choose the right ingredients and portion sizes. For example, you can choose a lean cut of beef and limit the amount to around 3-4 ounces, which provides around 150-200 calories. For vegetables, aim for a variety of colors and textures, such as spinach, carrots, bell peppers, and broccoli. These are all low in calories and high in nutrients.
To add flavor to your Beef and Veggie Bowl, you can use seasonings like garlic, ginger, and low-sodium soy sauce. You can also add healthy fats like avocado or nuts. And that provide essential nutrients and help you feel full for longer. By choosing the right ingredients and portion sizes. You can create a healthy and flavorful dish that fits your dietary needs and goals.
Calories: 258 kcal
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12. Teriyaki Salmon Bowl
Teriyaki Salmon Bowl is a delicious and nutritious dish that can be a great addition to your collection of healthy recipes. This bowl is packed with protein and omega-3 fatty acids from the salmon, and fiber, vitamins, and minerals from the vegetables and brown rice. To make it even healthier, you can use a homemade teriyaki sauce that is lower in sodium and sugar compared to store-bought versions.
This meal is not only tasty but also filling and satisfying. Making it a perfect option for a healthy and balanced diet. So, if you’re looking for a delicious and wholesome meal that is easy to make and packed with nutrients. Consider adding Teriyaki Salmon Bowl to your list of healthy recipes.
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11. Vibrant Curry Cashew Chickpea Quinoa Salad
The Vibrant Curry Cashew Chickpea Quinoa Salad is a delicious and healthy meal option. That is perfect for those who are looking for nutritious meals under 500 calories. This salad is packed with plant-based protein and fiber. Thanks to chickpeas and quinoa, and it is loaded with flavor and texture from the curry spices, cashews, and fresh vegetables. If you are looking for healthy snack ideas for evening break, make these chickpea snacks.
Not only is this salad easy to make and incredibly satisfying, but it is also a great option for those who are watching their calorie intake. With under 500 calories per serving, this salad is a perfect choice for a light and satisfying lunch or dinner. So, if you are looking for a tasty and nutritious meal that won’t break the calorie bank. Give this Vibrant Curry Cashew Chickpea Quinoa Salad a try!
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For summer days, enjoy with these peach cocktails & margarita cocktails.
10. Crockpot Chicken & Rice
Crockpot Chicken & Rice is a delicious and easy-to-make meal that can be a great addition to a weight loss diet. This dish can be made with skinless chicken breasts and brown rice. Which are both low in fat and high in protein and fiber. Using a crockpot to cook the chicken and rice together not only makes it convenient. But also helps to keep the dish moist and flavorful without adding extra calories.
To further support weight loss, consider adding in some vegetables like chopped carrots, celery, or onions to the crockpot for additional nutrients and fiber. This can help you feel fuller for longer periods and reduce the overall calorie intake throughout the day. Additionally, using spices and herbs like garlic, oregano, and paprika can add flavor to the dish without adding any extra calories.
Remember, weight loss is about creating a calorie deficit, so portion control is also important. Use measuring cups or a food scale to portion out the chicken and rice. To ensure you are not consuming too many calories in one sitting. Enjoying this delicious and nutritious Crockpot Chicken & Rice recipe in moderation can be a great addition to a healthy and balanced weight loss plan. For more crockpot foods, check out these healthy crockpot recipes & high protein slow cooker meals.
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9. Spaghetti Squash Lasagna
Spaghetti Squash Lasagna is a delicious and healthy meal option for those looking to maintain a low-calorie diet. This dish is a great alternative to traditional lasagna, which can be quite heavy in calories.
By using spaghetti squash instead of pasta, you can significantly reduce the calorie count of this dish. Spaghetti squash is low in calories and fiber. Making it a great choice for those looking to lose or maintain a healthy weight. Additionally, this recipe can be prepared using lean ground turkey or chicken instead of beef. That can further reduces the calorie count while still providing plenty of protein. By using low-fat cheese and a homemade tomato sauce, you can create flavorful and satisfying meals under 500 calories.
Overall, the Spaghetti Squash Lasagna is a delicious and healthy meal option. It can help you stay on track with your fitness goals. It is an excellent example of how you can create delicious meals under 500 calories without sacrificing taste or nutrition.
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Also, here you will love these meals under 300 calories for weight loss.
8. Chicken Lasagna Roll Ups
Chicken Lasagna Roll Ups are a delicious and easy-to-make meal that can be a perfect addition to your meal prep routine. To make this dish, cooked lasagna noodles are filled with a mixture of shredded chicken, ricotta cheese, spinach, and seasonings, then rolled up and topped with tomato sauce and mozzarella cheese before baking. The best thing about Chicken Lasagna Roll Ups is that they can be made ahead of time and stored in the fridge or freezer until you’re ready to eat them. This makes them a great option for meal prep. As you can prepare a large batch and have a ready-to-go meal for the week.
To include Chicken Lasagna Roll Ups in your meal prep, simply prepare the dish as usual. But instead of baking immediately, cover it tightly with foil or plastic wrap and store it in the fridge or freezer. When you’re ready to eat, simply bake the roll-ups in the oven until they’re heated through. And the cheese is melted and bubbly. Chicken Lasagna Roll Ups are a satisfying and filling meal. That is sure to become a favorite in your meal prep rotation. Not only are they easy to make and store, but they’re also a healthier and lighter option compared to traditional lasagna. Give them a try and see for yourself!
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7. Orzo Vegetable Soup
Once upon a time, there was a young woman named Emily who was passionate about cooking healthy recipes. She loved to experiment with different ingredients and create dishes that not only tasted great but were also good for the body.
One day, Emily stumbled upon a recipe for Orzo Vegetable Soup, which immediately caught her eye. It was filled with a variety of colorful vegetables, including carrots, celery, and zucchini, as well as protein-rich orzo pasta. She decided to give it a try and was pleasantly surprised by how delicious it tasted. Emily made a few tweaks to the original recipe, substituting vegetable broth for chicken broth to make it fully vegetarian. She also added some garlic and a touch of red pepper flakes for an extra kick of flavor.
When the soup was done, Emily eagerly sat down to taste her creation. It was everything she had hoped for – hearty, flavorful, and packed with nutrients. She felt proud knowing that she had made a meal that was not only delicious but also good for her body. Over the next few weeks, Emily made the Orzo Vegetable Soup recipe several times, each time tweaking it a bit to suit her taste. She even shared the recipe with some of her friends who were also interested in healthy eating.
Eventually, Emily started a blog to share her love of healthy recipes with a wider audience. She included her Orzo Vegetable Soup recipe on the blog, along with many other delicious and nutritious dishes. As her blog grew in popularity, Emily realized that she had found her true passion – helping others discover the joys of cooking healthy, flavorful meals. And it all started with a simple recipe for Orzo Vegetable Soup. For more soups, check out healthy cold soup recipes for hot days.
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6. Chicken And Roasted Vegetable Bowl
This dish typically consists of grilled or roasted chicken breast, paired with an array of colorful and nutritious vegetables such as sweet potatoes, broccoli, peppers, and zucchini. By choosing to include more vegetables and lean protein in your meals, you can help support your weight loss goals by filling up on nutrient-dense foods that keep you feeling fuller for longer periods of time. Additionally, roasted vegetables can be a great way to add flavor to your meal without relying on heavy sauces or seasonings that can add extra calories.
Of course, it’s important to remember that weight loss is a complex process that involves a combination of healthy eating habits, regular exercise, and other lifestyle factors. However, incorporating dishes like a Chicken and Roasted Vegetable Bowl into your meal plan can certainly be a step in the right direction toward achieving your goals.
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5. Creamy Chicken Soup
Creamy chicken soup is a delicious and comforting meal that can be enjoyed as part of a healthy and balanced diet. If you’re looking for meals under 500 calories, this soup is a great option. To make a creamy chicken soup, you will need boneless, skinless chicken breast, chicken broth, garlic, onion, celery, carrots, and heavy cream. Begin by cooking the chicken breast in a pot until it is no longer pink, then remove it from the pot and set it aside. In the same pot, sauté garlic, onion, celery, and carrots until soft and fragrant.
Add chicken broth to the pot and bring it to a boil. Low the frame of the heat and let it simmer and wait for about 20 minutes until the vegetables are tender and soft. Take a food blender or mixer, now transfer the soup to a blender to puree until smooth. Add heavy cream and the cooked chicken breast, and let the soup simmer for another 5 minutes. This creamy chicken soup is rich and satisfying, yet still meals under 500 calories per serving. It’s a great meal option for those who are looking to control their calorie intake without sacrificing taste or satisfaction. Enjoy it as a standalone meal or pair it with a salad or a piece of whole-grain bread for a more complete meal.
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Here you get amazing healthy high protein breakfast recipes for morning meal.
4. Honey Garlic Chicken
This dish is not only flavorful but also versatile and can be paired with a variety of sides, such as rice, vegetables, or even noodles. To prepare honey garlic chicken, simply marinate the chicken in a mixture of honey, soy sauce, garlic, and ginger for at least 30 minutes. Then, bake or grill the chicken until it’s cooked through. You can make a large batch of the chicken to store in the fridge or freezer, and then portion it out for your meals throughout the week.
This meal prep option is not only time-efficient but also a healthier alternative to fast food or takeout. Plus, by making your meals in advance, you can ensure that you’re sticking to your dietary goals and eating a well-balanced diet. So next time you’re planning your meals for the week, consider adding honey garlic chicken to the mix for a delicious and convenient option.
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3. Teriyaki Chicken over Coconut Rice
Teriyaki Chicken over Coconut Rice is a delicious and satisfying meal that combines savory and sweet flavors. The dish typically features chicken marinated in a mixture of soy sauce, honey, ginger, garlic, and other seasonings, then grilled or pan-seared to create a slightly caramelized outer layer. Coconut rice, on the other hand, is cooked in a mixture of coconut milk and water, which gives it a rich and creamy texture and a subtly sweet taste.
The combination of the tender and flavorful teriyaki chicken with the creamy and fragrant coconut rice creates a wonderful contrast of textures and flavors. This dish is often served with a side of steamed vegetables, such as broccoli or carrots, to balance out the sweetness of the coconut rice and the savory flavors of the chicken.
Teriyaki Chicken over Coconut Rice is a popular dish in many Asian-inspired restaurants, and it can also be easily made at home with just a few simple ingredients. It’s a great choice for a weeknight dinner or for entertaining guests, as it’s both delicious and impressive-looking. Overall, if you’re a fan of sweet and savory flavors, then you’ll definitely want to give Teriyaki Chicken over Coconut Rice a try!
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2. Roasted Vegetable
Roasted vegetables are an excellent option for those looking for a healthy, low-calorie meal option. When prepared properly, roasted vegetables can be flavorful and fill meals under 500 calories.
To keep your roasted vegetable meal under 500 calories, it’s important to choose a variety of low-calorie vegetables and seasonings. Some great options for low-calorie vegetables include broccoli, cauliflower, carrots, bell peppers, and zucchini. You can also add flavor to your roasted vegetables with herbs and spices like garlic, rosemary, and thyme.
To prepare your roasted vegetables, simply chop your chosen vegetables into bite-sized pieces and toss them in a small amount of oil and seasoning. Spread the vegetables out on a baking sheet and roast them in the oven at 400 degrees Fahrenheit for around 20-30 minutes, or until they are tender and lightly browned.
When serving your roasted vegetables as a meal, you can pair them with a lean protein source like grilled chicken or fish. Alternatively, you can add some quinoa or brown rice to make the meal more filling.
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1. Asian Chilli Chicken
This delicious dish features tender chicken breast, vegetables, and a spicy, flavorful sauce made with ginger, garlic, soy sauce, and of course, chili peppers.
But what makes this dish truly healthy is its use of lean protein and fresh vegetables, which provide essential nutrients and vitamins without weighing you down. Plus, by cooking at home, you can control the amount of oil and sodium used in the dish, making it a great choice for anyone looking to maintain a healthy lifestyle.
So if you’re looking for healthy recipes that’s sure to satisfy your taste buds, give Asian Chilli Chicken a try!
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