30 Delicious 500 Calorie Meals That Make Dieting Tasty

Photo of author
Written By Olivia Miller

Author at Montessori Expert.

Let’s face it, sticking to a healthy eating plan can feel like a chore. But what if you could whip up some 500 Calorie Meals that not only keep you feeling full but also delight your taste buds? That’s right— 500 Calorie Dinners can be both satisfying and nutritious.

Meals Under 500 Calories are the secret weapon in your kitchen arsenal, especially if you’re looking to maintain a Calorie Deficit Meal Plan.

You might think that low-calorie meals are bland and boring, but Low Calorie Dinners can actually pack a punch with flavor, making you forget you’re even counting calories. 

With a bit of Weekly Meal Planning, you can easily incorporate these 500 Calories Recipes into your routine, ensuring you’re not stuck with the same old dishes every night. Think about it: instead of reaching for those high-calorie takeout options, you can enjoy Low Calorie Meals that keep your waistline in check.

And if you’re a fan of High Protein Low Calorie options, you’re in for a treat. These meals don’t just help with weight management; they also fuel your body for whatever adventures await you. 

Plus, for those moments when you need a little snack, there are Calorie Deficit Snacks that won’t ruin your progress. So, buckle up, because you’re about to discover how easy it is to create satisfying Meals Under 400 Calories Recipes that fit right into your healthy dinner diet.

500 Calorie A Day Recipes

1. Taco Stuffed Sweet Potatoes

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Source: allnutritious.com

What better way to kick off our list than with a recipe for the taco lovers out there? I’m one myself, even though they’re not always the healthiest choice.

But this recipe allows you to enjoy all the same flavors with a healthier ingredients list. Sweet potatoes, lean meat, and a high-fiber meal. What’s not to love here?

Per Serving:

• Calories: 465

• Fats: 21g

• Protein: 29g

• Carbs: 42g

• Fiber: 10g

• Sugar: 11g

2. Baked Crack Chicken

AD 4nXeP13TI81xwcR1BkKV8LnmNKR1SHbNtsGDNxogHBwCB4l1Kwi7lSrdw2hlF4iKoBLam3OFF8uIUgfrNRywf8hZ4C9Mbf4Cg8gjgakep3hjlZrGjvBiOkD7qIWDtsS02mXn0pPUXasQs6z i3prT7bKkItfL?key=ZR1HY9DSWPPoqPR 0t3nTg

Source: allnutritious.com

If you’re running low on time, but you need something healthy and delicious for the whole family, baked crack chicken is for you. This 500 calorie dish really lives up to its name!

Enjoy the casserole on its own to stick with the calorie deficit, or add a high-fiber side dish for a little extra energy. My favorite is quinoa!

Per Serving:

• Calories: 445

• Fats: 25g

• Protein: 48g

• Carbs: 3.9g

• Fiber: 0.5g

• Sugar: 1.3g

3. Salmon Stir Fry

AD 4nXf9NH2AtdOG2ltodOqsPRo0R7yNK3NpH0x20KaOfqTKjh0o 4zmdeR1jw4bXFub9rWEtItaT07SFk6yZ0xSkS1JcHnH2L rdy43yqSI

Source: allnutritious.com

Stir fry recipes are the backbone of any healthy diet, in my opinion. These are so quick and easy to make, and you can pull together all your leftover vegetables into something delicious with ease.

This salmon stir fry is perfect for anyone who wants a little bit of brain food to finish off their day. It also makes a great meal prep recipe!

Per Serving:

• Calories: 488

• Fats: 29g

• Protein: 30g

• Carbs: 31g

• Fiber: 4.6g

• Sugar: 19g

4. Bean Stuffed Sweet Potatoes

AD 4nXehU1vxIxEhLWOQiq5bvryhZ9F6E8iLX5uXmKeVc 8G

Source: allnutritious.com

If you couldn’t already tell, I’m in love with stuffed sweet potatoes. This 400 calorie meal is a black bean-stuffed sweet potato with all the fixings, making it an indulgent and delicious weeknight meal.

Even though it’s super tasty, this doesn’t take more than 40 minutes to make. It’s a great choice for a family meal.

Per Serving:

• Calories: 479

• Fats: 19g

• Protein: 16g

• Carbs: 67g

• Fiber: 20g

• Sugar: 11g

5. Baked Salmon with Avocado Mash

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Source: allnutritious.com

If you love salmon as much as I do, then this is the recipe for you. A simple baked salmon with avocado mash is the perfect combination.

Rich in nutrients and very filling, this low calorie high protein recipe is a sub-500 calorie meal that packs a punch.

Per Serving:

• Calories: 463

• Fats: 35g

• Protein: 28g

• Carbs: 12g

• Fiber: 7.5g

• Sugar: 1.6g

6. One-Pan Salmon with Lemony Rice

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Source: cravingsomethinghealthy.com

Speaking of salmon, here’s another delicious way to enjoy this fish! This one-pan recipe is super quick and easy, and won’t leave you with a mountain of dishes to do.

If you’re dreading making dinner on a busy weeknight, trust me, this is the recipe to reach for.

Per Serving:

• Calories: 437

• Fats: 13g

• Protein: 34g

• Carbs: 48g

• Fiber: 5g

• Sugar: 5g

7. Sheet Pan Chicken Thighs

Source: thefeatherednester.com

I hear so many people say they hate having to make dinner every night, and I can’t blame them. The effort and the clean-up are both tough enough, but add in a calorie count? It can feel overwhelming.

That’s why I love these sheet pan chicken thighs. A quick and easy one-pan meal that’s rich in protein and nutrients (barely any effort required).

Per Serving:

• Calories: 401

• Fats: 15g

• Protein: 33g

• Carbs: 33g

• Fiber: 4g

• Sugar: 4g

8. Tuscan Kale, White Bean and Pasta Soup

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Source: the-pasta-project.com

Bring a little taste of the Italian countryside to your dinner table this week. This low calorie meal is one of the simplest and most delicious recipes on the list. It’s perfect for cold weather.

Not to mention, the leftovers are even more delicious the next day (if you even have leftovers, that is!).

Per Serving:

• Calories: 451

• Fats: 16g

• Protein: 20g

• Carbs: 60g

• Fiber: 10g

• Sugar: 6g

9. Instant Pot Pesto Chicken

Source: thefeatherednester.com

Pesto and chicken is a classic combination with a ton of flavor. This Instant Pot recipe makes bringing an Italian dish to life a breeze on a busy weeknight, even if you’re keeping an eye on calories.

You can have this dish ready in just 35 minutes, and it’s even more delicious the next day.

Per Serving:

• Calories: 418

• Fats: 30g

• Protein: 31g

• Carbs: 5g

• Fiber: 1g

• Sugar: 2g

10. Greek Grilled Chicken

Source: whatagirleats.com

Looking for an easy-to-make dinner that reminds you of summer? Let’s take a page out of Greece’s book and make some tender grilled chicken skewers.

The basting on this chicken makes it a succulent, delicious choice for everything from sandwiches to salads.

Per Serving:

• Calories: 492

• Fats: 44g

• Protein: 21g

• Carbs: 2g

• Fiber: 0.5g

• Sugar: 0.4g

11. Sheet Pan Buffalo Tofu Meal Prep

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Source: onecleverchef.com

Love buffalo sauce, but not interested in eating meat? Give yourself a delicious midday treat with this easy sheet pan buffalo tofu. This recipe can produce five portions in just one hour!

With barely any dishes and just ten minutes of hands-on prep time, this is the perfect Sunday meal prep recipe.

Per Serving:

• Calories: 436

• Fats: 15g

• Protein: 30g

• Carbs: 50g

• Fiber: 9g

• Sugar: 6g

12. Angel Hair Pasta with Tomatoes and Herbs

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Source: keepingitsimpleitalian.com

That’s right, even if you’re carefully watching your calories, that doesn’t make carb-rich foods evil! This angel hair pasta features fresh and sundried tomatoes for a taste of Italian sunshine.Enjoy this on the day you make it or prepare a big portion in advance for a quick and easy meal prep recipe.

Per Serving:

• Calories: 410

• Fats: 12g

• Protein: 14g

• Carbs: 60g

• Fiber: 3g

• Sugar: 4g

13. Shrimp Tacos

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Source: theforkedspoon.com

Did someone say shrimp tacos? These are restaurant-worthy, but won’t take longer than twenty-five minutes to make. In other words, they’re perfect for a weeknight family meal!\

You can use frozen shrimp for this recipe. Just make sure it’s thawed before you get started!

Per Serving:

• Calories: 487

• Fats: 31g

• Protein: 31g

• Carbs: 32g

• Fiber: 5g

• Sugar: 5g

14. Simple Italian Chickpea Salad

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Source: keepingitsimpleitalian.com

Whether you need a protein-rich lunch salad or a delicious side dish for dinner, this chickpea salad has got you covered. This is an affordable, tasty salad that celebrates fresh produce!

Using chickpeas as the base ensures the meal is both filling and cost-effective. Highly recommend giving this one a try.

Per Serving:

• Calories: 484

• Fats: 19g

• Protein: 19g

• Carbs: 62g

• Fiber: 17g

• Sugar: 12g

15. Spicy Instant Pot Chicken and Rice

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Source: carmyy.com

For anyone who loves a bit of spice in their life, this spicy Instant Pot chicken and rice is the way to go! This is inspired by Chipotle’s bowl of the same description, and seriously, it’s out of this world.

Take thirty minutes out of your day to prepare four delicious portions. That way, you know you have meals that suit your health goals waiting to be enjoyed.

Per Serving:

• Calories: 452

• Fats: 5g

• Protein: 43g

• Carbs: 57g

• Fiber: 4g

• Sugar: 8g

16. Instant Pot Black Bean Soup

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Source: twohealthykitchens.com

I love a good vegetarian soup, especially when it’s as rich in protein as this Instant Pot black bean recipe. Rich with Mexican spices, this is a warm, comforting bowl of goodness you can’t put down.

This is freezer-friendly, so you can absolutely make a big portion and keep it for a rainy day.

Per Serving:

• Calories: 441

• Fats: 4g

• Protein: 30g

• Carbs: 74g

• Fiber: 36g

• Sugar: 4g

17. Crustless Skillet Pizza

Crustless Skillet Pizza

Source: prepareandnourish.com

There’s nothing wrong with a tasty slice of pizza every now and then! But if you’re craving those flavors without the extra calories, here’s a healthier, more nourishing way to enjoy a slice.

This crustless pizza skillet is like chicken parmesan on steroids. It takes less than an hour to make, and will easily feed an entire family.

Per Serving:

• Calories: 407

• Fats: 18g

• Protein: 51g

• Carbs: 11g

• Fiber: 3g

• Sugar: 6g

18. Lemon Chicken Tray Bake

Lemon Chicken Tray Bake

Source: twocloveskitchen.com

Lemon chicken is light and refreshing, which makes it a great summer dish! This simple tray bake is perfect if you don’t have the energy for a more complex meal.

Simply toss the ingredients on the sheet pan, pop it in the oven, and bake. No dishes, all flavor!

Per Serving:

• Calories: 486

• Fats: 35g

• Protein: 27g

• Carbs: 19g

• Fiber: 5g

• Sugar: 9g

19. Lazy Cabbage Rolls

Lazy Cabbage Rolls

Source: prepareandnourish.com

Cabbage rolls are absolutely delicious, but they can be a bit finicky to make. This lazy recipe gives you all the flavors of this classic comfort food without the complex prep!

They’re essentially deconstructed rolls, which means they come together much faster than the traditional variety. Great for weeknights!

Per Serving:

• Calories: 418

• Fats: 29g

• Protein: 25g

• Carbs: 17g

• Fiber: 5g

• Sugar: 9g

20. Crispy Sticky Tofu Nourish Bowl

Crispy Sticky Tofu Nourish Bowl

Source: avocadoskillet.com

If you don’t already love cooking with tofu, this might be the bowl that convinces you it’s worth your time. Tofu is a great asset when you’re being conscious of your calorie intake.

It’s rich in protein, keeps for a long time in the fridge, and suits a variety of different meal types. Perhaps none better than this delicious bowl, which is a must-try for anyone who loves Asian flavors.

Per Serving:

• Calories: 456

• Fats: 26g

• Protein: 22g

• Carbs: 37g

• Fiber: 6g

• Sugar: 15g

21. Healthy Chicken Piccata

Healthy Chicken Piccata

Source: rachelcooks.com

Craving chicken piccata? Enjoy this protein-rich, weeknight-friendly version with the help of your Instant Pot. This is a great main dish to serve with the side of your choice.

Pair with a light summer salad or a carb-rich bed of quinoa, depending on your energy needs.

Per Serving:

• Calories: 413

• Fats: 12g

• Protein: 71g

• Carbs: 2g

• Fiber: 0g

• Sugar: 1g

22. Baked Chicken Drumsticks

Baked Chicken Drumsticks

Source: mychefsapron.com

Keep it super quick and easy with these baked chicken drumsticks! This is a healthy dish that uses one of the most affordable cuts of meat: the humble chicken drumstick.

Baked on a sheet pan among a ton of aromatic herbs and spices, this is a crowd-pleaser the whole family will love.

Per Serving:

• Calories: 433

• Fats: 23g

• Protein: 22g

• Carbs: 35g

• Fiber: 6g

• Sugar: 13g

23. 30-Minute Thai Basil Beef

 30-Minute Thai Basil Beef

Source: theroastedroot.net

Here’s a protein-rich and delicious rice bowl you can enjoy for lunch or dinner, or even as a meal-prep recipe! It only takes thirty minutes to pull together, including prep time.

If you want to take it up a notch, consider marinating the beef for a couple of hours before cooking to enrich those delicious Thai flavors.

Per Serving:

• Calories: 421

• Fats: 23g

• Protein: 32g

• Carbs: 18g

• Fiber: 3g

• Sugar: 13g

24. Turkey Chili

turkey chilli

Source: joyousapron.com

Turkey is one of my favorite proteins to use when cooking simple meals. It’s lean, high in protein, and fits in with pretty much anything. Not to mention, it’s affordable!

That’s what makes this ground turkey chili such a triumph. Rich, warm, and comforting, this is the perfect winter weeknight meal.

Per Serving:

• Calories: 427

• Fats: 9g

• Protein: 42g

• Carbs: 52g

• Fiber: 14g

• Sugar: 17g

25. Salmon Coconut Curry

Salmon Coconut Curry

Source: saltandlavender.com

Here’s something a little different: a rich, aromatic Thai curry that will have even the neighbors kicking down your door. The smell alone is enough to bring your family running to the dinner table.

Plus, if you choose to make this for meal prep, the flavors will deepen over time.

Per Serving:

• Calories: 458

• Fats: 35g

• Protein: 27g

• Carbs: 12g

• Fiber: 2g

• Sugar: 4g

26. Ground Turkey Lasagna

Ground Turkey Lasagna

Source: healthyseasonalrecipes.com

Looking for a tasty Sunday night meal that aligns with your health goals? Here’s a family-friendly ground turkey lasagna recipe that tastes as good as it looks.

This is freezer-friendly, so feel free to whip it up when you have a moment in the week and then bake to defrost.

Per Serving:

• Calories: 497

• Fats: 22g

• Protein: 36g

• Carbs: 37g

• Fiber: 4g

• Sugar: 7g

27. Pesto Chicken and Orzo

Pesto Chicken and Orzo

Source: dishingouthealth.com

Orzo is one of my favorite pasta varieties because it cooks in no time, making it a great addition to one-pan meals. Case in point: this pesto chicken on a bed of orzo.

Rich with basil and cherry tomato flavors, this is an unbeatable Italian feast your whole family will love.

Per Serving:

• Calories: 460

• Fats: 20g

• Protein: 37g

• Carbs: 30g

• Fiber: 3g

• Sugar: 4g

28. Healthy Beef and Broccoli

Healthy Beef and Broccoli

Source: thefreshcooky.com

Craving a bowl of beef and broccoli from your local Chinese restaurant? What if I told you that you can make a healthier, tastier version in just as much time at home?

This recipe is the perfect solution for your takeout cravings. Guilt free take-out, done in less than thirty minutes.

Per Serving:

• Calories: 498

• Fats: 17g

• Protein: 33g

• Carbs: 52g

• Fiber: 5g

• Sugar: 17g

29. Leftover Turkey Enchiladas

Leftover Turkey Enchiladas

Source: hungryhobby.net

This recipe is for leftover turkey enchiladas, but it will work with any leftover meat you have in the fridge. This is a great way to prevent food waste while creating a delicious weeknight meal.

Not to mention, the calorie count means it can effortlessly align with your health goals.

Per Serving:

• Calories: 448

• Fats: 20g

• Protein: 31g

• Carbs: 36g

• Fiber: 6g

• Sugar: 11g

30. Canned Tuna Pasta

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Source: saltandlavender.com

Canned tuna deserves a little more love, and this pasta recipe proves why. You can have an entire family-friendly dinner ready in just fifteen minutes!

Healthy, quick, and comforting, this is the ideal recipe to lean on in the middle of a hectic week.

Per Serving:

• Calories: 400

• Fats: 16g

• Protein: 21g

• Carbs: 44g

• Fiber: 2g

• Sugar: 2

31. Chicken Cashew Crunch Salad

Chicken Cashew Crunch Salad

Source: dishingouthealth.com

Finally, let’s cap off our list with a salad. This isn’t just any old salad, though. This is a protein-rich, delicious salad drizzled in the most addictive dressing there is.

This is a great side dish to enjoy at a family dinner, or perfect for a meal-prepped work lunch.

Per Serving:

• Calories: 424

• Fats: 26g

• Protein: 23g

• Carbs: 26g

• Fiber: 6g

• Sugar: 11g

Now that you’ve dipped your toes into the world of 500 Calories Recipes, it’s time to take a deep dive into the deliciousness that awaits. Consider this: sticking to your health goals doesn’t mean sacrificing taste. In fact, with the right 500 Calorie Meals, you can enjoy flavorful Dinners Under 500 Calories that fill you up without filling out your waistline. It’s all about making smart choices that still feel indulgent. 

You’re not just limited to a few boring options. The beauty of Low Calorie Dinners is that they can be packed with vibrant ingredients, bold spices, and plenty of texture. When you embrace a Healthy Dinner Diet filled with variety, you’ll find it’s easier to stay committed to your Calorie Deficit Meal Plan.

Imagine looking forward to dinner instead of dreading another bland plate of “diet food.” High Protein Low Calorie meals not only keep you satiated but also support muscle maintenance, so you’re not just losing weight—you’re keeping your body healthy and strong.

Weekly Meal Planning can transform your week from chaotic to calm, allowing you to whip up these meals without breaking a sweat. And let’s not forget those moments when hunger strikes between meals. This is where Calorie Deficit Snacks come in handy, offering guilt-free munching that complements your meal plan. 

Overall, the world of 500 Calories Recipes is vast and exciting. You’re not just sticking to a rigid diet; you’re embracing a lifestyle that celebrates flavor and nutrition. So, the next time you consider reaching for that high-calorie temptation, think again.

Opt for 500 Calorie Dinners that satisfy your cravings and keep you on track. With Meals Under 500 Calories, you’re not just making a choice for today; you’re setting yourself up for success tomorrow and beyond. Trust me, your taste buds and your waistline will thank you.

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