30 Delicious Meals Under 500 Calories You Need to Try Today
Eating healthy doesn’t mean you have to sacrifice flavor or go hungry. With a little creativity and planning, you can enjoy a variety of delicious meals that are not only satisfying but also low in calories. Here are 30 delicious meals, each under 500 calories, that will keep you on track without feeling deprived. These meals are perfect for lunch or dinner and are packed with nutrients to help you stay full and energized.
1. Grilled Lemon Herb Chicken Salad (450 Calories)
A refreshing salad made with grilled chicken breast, mixed greens, cherry tomatoes, cucumber, and a light lemon herb dressing. This meal is high in protein and fiber, making it a satisfying and healthy choice.
2. Vegetable Stir-Fry with Tofu (400 Calories)
A colorful mix of bell peppers, broccoli, snap peas, carrots, and tofu stir-fried in a low-sodium soy sauce and garlic sauce. Serve over a small portion of brown rice for a filling, nutritious meal.
3. Turkey and Avocado Lettuce Wraps (320 Calories)
Lean ground turkey seasoned with spices, topped with avocado, tomatoes, and a squeeze of lime, all wrapped in crisp lettuce leaves. This low-carb meal is refreshing and packed with healthy fats.
4. Zucchini Noodles with Pesto and Grilled Shrimp (420 Calories)
Zoodles (zucchini noodles) tossed in a flavorful basil pesto sauce and topped with grilled shrimp. This dish is light, low in carbs, and full of fresh, vibrant flavors.
5. Quinoa Stuffed Bell Peppers (480 Calories)
Bell peppers stuffed with quinoa, black beans, corn, diced tomatoes, and a sprinkle of cheese. This vegetarian dish is high in protein and fiber, making it both filling and healthy.
6. Baked Salmon with Asparagus and Lemon (390 Calories)
A perfectly baked salmon fillet with a side of roasted asparagus, drizzled with olive oil, lemon juice, and herbs. This meal is rich in omega-3 fatty acids and antioxidants.
7. Chickpea and Spinach Curry (350 Calories)
A creamy, spiced curry made with chickpeas, spinach, tomatoes, and coconut milk, served over a small portion of basmati rice. This vegan dish is high in protein and fiber.
8. Chicken and Vegetable Skewers with Hummus (450 Calories)
Marinated chicken breast and a variety of colorful vegetables grilled on skewers and served with a side of hummus. A great low-calorie option for a protein-packed meal.
9. Cauliflower Fried Rice with Eggs and Vegetables (300 Calories)
Riced cauliflower stir-fried with mixed vegetables, a scrambled egg, and a light soy sauce. A low-carb, low-calorie alternative to traditional fried rice.
10. Shrimp and Avocado Salad (390 Calories)
A light and refreshing salad made with shrimp, avocado, mixed greens, cherry tomatoes, cucumber, and a light vinaigrette. Packed with healthy fats and lean protein.
11. Greek Yogurt Chicken Wrap (470 Calories)
Grilled chicken breast, cucumber, red onion, tomato, and a dollop of Greek yogurt wrapped in a whole wheat tortilla. This wrap is high in protein and low in unhealthy fats.
12. Eggplant Parmesan with Marinara Sauce (430 Calories)
Baked eggplant slices layered with marinara sauce, mozzarella cheese, and Parmesan cheese. This vegetarian dish is both hearty and low in calories.
13. Black Bean and Sweet Potato Tacos (420 Calories)
Soft corn tortillas filled with a mixture of seasoned black beans, roasted sweet potatoes, avocado, and a sprinkle of feta cheese. A delicious, high-fiber vegetarian option.
14. Spaghetti Squash with Turkey Meatballs (480 Calories)
Roasted spaghetti squash topped with homemade turkey meatballs and marinara sauce. A great low-carb alternative to traditional pasta dishes.
15. Tuna Salad Stuffed Tomatoes (310 Calories)
Fresh tomatoes hollowed out and filled with a light tuna salad made with Greek yogurt, celery, red onion, and herbs. This meal is high in protein and low in carbs.
16. Grilled Portobello Mushroom Burger (350 Calories)
A juicy grilled Portobello mushroom cap served on a whole-grain bun with lettuce, tomato, onion, and a light spread of avocado. A satisfying vegetarian burger option.
17. Chicken and Broccoli Stir-Fry (450 Calories)
Tender chicken breast stir-fried with broccoli, bell peppers, and snap peas in a light garlic and ginger sauce. Serve over brown rice or cauliflower rice for a balanced meal.
18. Thai Peanut Chicken Lettuce Wraps (400 Calories)
Grilled chicken breast tossed in a spicy peanut sauce, served in crisp lettuce cups with shredded carrots, cucumber, and cilantro. A low-carb, flavorful option.
19. Coconut Curry Lentil Soup (390 Calories)
A creamy, spiced lentil soup made with coconut milk, tomatoes, and a blend of warming spices. This vegan dish is hearty and perfect for a low-calorie lunch or dinner.
20. Spinach and Feta Stuffed Chicken Breast (460 Calories)
Chicken breasts stuffed with spinach, feta cheese, and sun-dried tomatoes, then baked to perfection. Serve with a side of steamed vegetables for a complete, low-calorie meal.
21. Greek Quinoa Bowl with Chicken (430 Calories)
A bowl of quinoa topped with grilled chicken, cucumber, olives, tomatoes, feta cheese, and a drizzle of tzatziki sauce. A filling, high-protein meal with Mediterranean flavors.
22. Turkey and Vegetable Chili (480 Calories)
A hearty chili made with lean ground turkey, kidney beans, tomatoes, bell peppers, and spices. This warming dish is low in calories and packed with flavor.
23. Shrimp Tacos with Mango Salsa (450 Calories)
Grilled shrimp served on corn tortillas with a fresh mango salsa, avocado slices, and a sprinkle of cilantro. A light and refreshing option for taco night.
24. Miso Glazed Cod with Bok Choy (370 Calories)
A tender cod fillet glazed with miso and served with a side of sautéed bok choy and shiitake mushrooms. A low-calorie, nutrient-dense dish with an Asian twist.
25. Buffalo Chicken Cauliflower Pizza (400 Calories)
A low-carb pizza made with a cauliflower crust, topped with buffalo-spiced chicken, red onion, and a sprinkle of mozzarella cheese. A delicious and guilt-free pizza option.
26. Mushroom and Spinach Frittata (350 Calories)
A fluffy frittata made with eggs, mushrooms, spinach, onions, and a sprinkle of cheese. This high-protein, low-calorie meal is perfect for breakfast, lunch, or dinner.
27. Lemon Garlic Shrimp Zoodles (390 Calories)
Zucchini noodles tossed in a light lemon garlic sauce with sautéed shrimp and cherry tomatoes. A quick, low-carb, and flavorful meal.
28. Chicken and Wild Rice Soup (440 Calories)
A comforting soup made with chicken breast, wild rice, carrots, celery, and herbs in a light broth. A warm and filling option that’s under 500 calories.
29. Chickpea and Kale Salad with Tahini Dressing (350 Calories)
A nutrient-packed salad with chickpeas, kale, cherry tomatoes, red onion, and a creamy tahini dressing. This meal is rich in fiber, vitamins, and healthy fats.
30. Teriyaki Salmon with Steamed Vegetables (470 Calories)
Baked salmon glazed with a homemade teriyaki sauce, served with a side of steamed broccoli, snap peas, and carrots. A delicious, nutrient-dense, low-calorie meal.
