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20 Yummy 500 Calorie Meals

When the clock strikes hunger time and you’re craving a healthy meal that won’t derail your diet, these 500-calorie meals are the perfect solution. Not only do they provide the necessary nutrients for optimal health, but they also help you stay in a caloric deficit – ideal for shedding those extra pounds.

While it’s true that low-calorie meals can sometimes lack flavor, I’m excited to share 20 delicious and nutritious options that will satisfy your taste buds as much as they support your weight loss goals.

Taco Stuffed Sweet Potatoes

Taco Stuffed Sweet Potatoes

Indulge in the delightful fusion of flavors and textures with Taco Stuffed Sweet Potatoes, a dish that’s as quick as it is satisfying. The harmonious blend of savory taco-seasoned ground beef, zesty salsa, and naturally sweet potatoes is sure to please even the pickiest eaters. And if you’re feeling extra indulgent, add some creamy guacamole or Mexican blend cheese for an added layer of richness. The best part?

These stuffed sweet potatoes can be ready in just 30 minutes, making them a perfect solution for busy weeknights when you need a quick and delicious meal. Per serving, you’ll find that these tasty treats offer: Calories: 465, Fats: 21g, Protein: 29g, Carbs: 42g, Fiber: 10g, Sugar: 11g.

Chicken Burrito Bowls

Chicken Burrito Bowls

When it comes to weight loss, dining out can be a significant obstacle. Restaurant foods are often packed with calories. However, this Chicken Burrito Bowl recipe offers a delicious solution that replicates the flavors of your favorite burrito joint without the hefty price tag or calorie count.

nThe dish is a flavorful combination of taco-seasoned ground chicken, sweet corn, creamy black beans, juicy tomatoes, and spicy rice – all coming together in under 35 minutes.

This quick and easy recipe makes it perfect for a busy weeknight meal.

nPer serving:
Calories: 520
Fats: 13g
Protein: 37g
Carbs: 64g
Fiber: 9.5g
Sugar: 4.2g

Chicken Enchiladas

Chicken Enchiladas

Indulge in the rich flavors of enchiladas without compromising your dietary goals. This recipe is a game-changer for those craving the cheesy, savory delight while keeping carbs under control. Not only will you enjoy every bite, but you’ll also reap the benefits of staying within your calorie deficit and supporting fat loss efforts.Nutritional Highlights (per serving):Calories: 328Fats: 19gProtein: 32gCarbs: 7.4gFiber: 1.2gSugar: 4g

Keto Zucchini Lasagna Skillet

Keto Zucchini Lasagna Skillet

If you’re following a low-carb diet, traditional lasagna can be a challenge. A single serving of this beloved dish can easily exceed the daily recommended intake of net carbs, with a staggering 35 grams per piece. That’s why it’s essential to find keto-friendly alternatives that satisfy your cravings without compromising your dietary goals. This Zucchini Lasagna Skillet is an excellent solution, offering all the flavors and textures you love about lasagna, minus the excessive carb content.

In fact, I prefer this version myself due to the added freshness and nutritional benefits of zucchini. With a single dish serving six portions, it’s also an ideal choice for high-protein meal prep. Simply ensure you store your leftovers in quality air-tight containers to maintain their freshness. For optimal storage, consider using containers that don’t contain BPA or other toxins.

On the flip side, if you prefer lighter containers, plastic options without these chemicals are a viable alternative. While this recipe does include ground beef, which has a higher environmental impact than other protein sources, it’s still a delicious and satisfying option. To mitigate its carbon footprint, consider reducing your consumption frequency or substituting with ground chicken or pork instead.

Honey Garlic Shrimp

Honey Garlic Shrimp

A match made in heaven – the trifecta of garlic, honey, and succulent shrimp is a culinary delight that’s sure to please even the most discerning palates. Not only does this recipe showcase the impressive nutritional profile of shrimp as an excellent source of protein, but it also blends together a harmonious balance of umami and sweet flavors that will leave you craving more.

Whether you’re in the mood for a satisfying Asian-inspired lunch or dinner that’s both flavorful and nutritious, this meal prep recipe is an excellent choice. And the best part? It pairs beautifully with a side of roasted vegetables (complete with calorie counts for the veggies and rice, so you can indulge guilt-free).

Instant Pot Stuffed Peppers

Instant Pot Stuffed Peppers

Experience the ultimate comfort food with this scrumptious stuffed pepper recipe, packed with protein, healthy carbohydrates, and only 400 calories per serving. This family-friendly dinner is a breeze to prepare in an instant pot, making it perfect for busy households. The best part? It’s incredibly easy, indulgently delicious, and leaves you craving more! Per serving, this recipe boasts impressive nutritional stats: Calories: 401; Fats: 23g; Protein: 24g; Carbohydrates: 24g; Fiber: 2.

7g; Sugar: 5.5g.

Baked Crack Chicken

Baked Crack Chicken

Indulge in the ultimate comfort food experience with crack chicken, a rich and satisfying meal that combines the best of everything – tender chicken, crispy bacon, and melted cheese. This delectable dish is a perfect fit for low-carb or keto diets, offering a generous helping of protein and healthy fats. For a more balanced option, simply add your favorite vegetable or complex carb to round out the meal.

Salmon Stir Fry

Salmon Stir Fry

When you’ve got leftover salmon on your hands, a stir fry is the perfect way to repurpose it. This recipe delivers sweet and umami flavors in every bite, with an impressive balance of veggies and high-quality protein. What’s more, each serving packs just 500 calories, making it an ideal choice for those looking for a nutritious meal option.

One of the best things about this recipe is its adaptability – simply swap out soy sauce for coconut aminos to make it gluten-free, and enjoy a dairy-free dish that’s also high in protein. With a nutritional profile that includes:

Per Serving: 488 calories, 29g fat, 30g protein, 31g carbs, 4.6g fiber, 19g sugar

Sheet Pan Chicken with Sweet Potatoes and Apples

Sheet Pan Chicken with Sweet Potatoes and Apples

Chicken breasts are an excellent addition to a healthy diet, boasting high protein content and low fat levels, making them an ideal choice for those looking to manage their calorie intake. While they may not be the most flavorful option on their own, when paired with sweet potatoes and caramelized roasted broccoli, the contrast of textures and flavors elevates the dish. The best part? This sheet pan meal is a breeze to clean up, thanks to its straightforward preparation.

To ensure tender and even cooking, it’s essential to pound the chicken breasts thin before cooking. A meat tenderizer can be a valuable asset in this process, as it’s strong yet lightweight, making it easy on the hands. Not only is this dish delicious, but it’s also packed with nutrients, including immune-boosting vitamins A and C, potassium for healthy blood pressure, and more. With its impressive nutritional profile and ease of preparation, this chicken dinner is a winning combination.

Per serving, you can expect: Calories – 471, Fat – 16g, Protein – 48g, Carbs – 37g, Fiber – 8.4g, Sugar – 16g.

Korean Chicken Meal Prep Bowls

Korean Chicken Meal Prep Bowls

There’s nothing quite like the laid-back vibe of a summer day spent lounging by the pool. And what’s a summer gathering without some delicious barbecue? However, let’s be real – traditional summer fare like hot dogs can’t help but raise concerns about our dietary habits. That’s why it’s refreshing to have a healthy alternative that’s both satisfying and nutritious. Enter these Korean Chicken Meal Prep Bowls, expert-approved by personal trainers.

Not only do they boast an impressive calorie count, but they’re also packed with protein, making them the perfect post-workout meal. The chicken is tender on the inside and perfectly grilled on the outside, while the sesame slaw adds a delightful crunch that will keep you coming back for more. Who needs hot dogs when you have this? For more healthy meal prep inspiration, check out our additional recipes.

Lemon Chicken With Veggie Meal Prep

Lemon Chicken With Veggie Meal Prep

When it comes to weight loss, it’s easy to get caught up in the temptation of sweet treats like cookies and donuts. However, these indulgences can quickly derail our progress by adding unnecessary calories to our diet. But what if I told you that there’s a way to satisfy your sweet tooth while still supporting your weight loss goals? Enter this Lemon Chicken Meal Prep recipe, which cleverly incorporates natural sweetness from roasted vegetables like broccoli and sweet potatoes.

The combination of savory chicken, sweet veggies, and complex carbohydrates provides a satisfying balance of flavors and textures. And the best part? Sweet potatoes are a nutrient-dense superfood that’s rich in Vitamins A and C, manganese for healthy bones, and antioxidants to combat free radical damage. So go ahead, indulge in those sweet potatoes! Per serving: Calories: 500, Fats: 23g, Protein: 40g, Carbs: 35g, Fiber: 7.3g, Sugar: 11g.

Vegetarian Quesadillas With Black Beans & Sweet Potato

Vegetarian Quesadillas With Black Beans & Sweet Potato

Are you the sole dieter in your household? You’re not alone. It’s a common challenge to navigate when family members don’t share your enthusiasm for healthy eating. The solution lies in finding recipes that cater to everyone’s tastes, and these quesadillas are just that. Packed with melted cheese, sweet corn, and nutty bell peppers, they’re a crowd-pleaser. The addition of creamy avocados and filling black beans makes them a satisfying meal option.

And if you prefer a little heat, feel free to add some jalapeno peppers for an extra kick. At 481 calories per serving, these quesadillas provide a good balance of macronutrients: 26.3g of fat, 12.9g of protein, 38.7g of carbohydrates, and 11.4g of fiber, with only 6.5g of sugar.

Spicy Ranch Chopped Chicken Cabbage Salad

Spicy Ranch Chopped Chicken Cabbage Salad

While salads can be a nutritious and satisfying meal option, many of them may leave you feeling hungry shortly after. However, this particular salad is designed to keep you full for hours. With an impressive 38 grams of protein per serving, you won’t need to reach for unhealthy snacks like donuts. The combination of textures and flavors in this salad makes it incredibly enjoyable.

The crunch of the green cabbage provides a nice contrast to the moist chicken, while the sweetness of the corn and carrots is balanced by the heat from the jalapeno pepper. Additionally, the spicy Greek yogurt ranch dressing adds a tangy and creamy element that will leave you wanting more. Nutritionally, this salad is also well-rounded, with 492 calories per serving, including 20.9g of fat, 37.8g of protein, 45.2g of carbohydrates, 7.6g of fiber, and 14.1g of sugar.

Baked Italian Chicken & Vegetables

Baked Italian Chicken & Vegetables

Hosting dinner parties can be a delightful experience, especially when you’re passionate about cooking. However, sticking to a low-calorie diet while still wanting to impress your guests can be a challenge. But fear not! I’ve got a recipe that’s sure to please even the pickiest eaters. This mouth-watering dish features succulent chicken breasts smothered in melted mozzarella cheese, zucchini, artichokes, and cherry tomatoes – a perfect blend of Italian flavors. The best part?

It requires minimal prep time (just 10 minutes!) and lets your oven do the work, freeing you up to focus on other aspects of your gathering. And as for nutritional details, this dish boasts an impressive per-serving breakdown: 548 calories, 29g fats, 59g protein, 6g carbs, 1g fiber, and 2g sugar.

BBQ Chicken Bowls With Sweet Potatoes & Coleslaw

BBQ Chicken Bowls With Sweet Potatoes & Coleslaw

Indulge in the ultimate barbecue chicken experience, where sweet, smoky, spicy, and savory flavors harmonize in perfect unison. The homemade Chipotle Barbecue Sauce is the key to this culinary masterpiece, elevating the dish with its rich, velvety texture and depth of flavor. Meanwhile, the cinnamon and chili powder infuse warmth into the roasted sweet potatoes, creating a delightful contrast.

A refreshing coleslaw and tangy homemade dill pickles further enhance the overall taste profile, reminiscent of a backyard barbecue at its finest. To achieve that signature juicy-tender texture in your chicken, you’ll be utilizing the Instant Pot’s remarkable cooking capabilities. If you haven’t already, consider investing in this versatile kitchen appliance, available at an affordable price point here. Per serving: 503 calories, 28g fat, 15g protein, 46g carbohydrates, 2g fiber, and 26g sugar.

Vegan Sweet Potato & Black Bean Burrito Bowl

Vegan Sweet Potato & Black Bean Burrito Bowl

With the growing trend of incorporating more plant-based meals into our diets, it’s no surprise that many of us are reaping the benefits. Not only do these meals promote overall health and well-being, but they can also be a valuable tool for weight loss. The key is to find delicious and satisfying options that don’t sacrifice flavor for nutritional value.

This Black Bean Burrito Bowl is a perfect example of just that.

By combining the natural sweetness of sweet potatoes, red bell peppers, and red onions with the spicy kick of Tahini dressing, we’re left with a dish that’s both filling and flavorful. The creamy avocado and black beans add a rich and velvety texture, while also providing a boost of plant-based protein.

But what really sets this dish apart is its impressive nutritional profile.

Black beans, for instance, are an excellent source of fiber, which can help regulate digestion and keep us feeling full and satisfied. They’re also rich in manganese and magnesium, essential minerals for maintaining healthy bones.

So go ahead, give this recipe a try! With its impressive list of health benefits and delicious flavor profile, you won’t be disappointed.

Chicken Rice & Black Bean Burritos

Chicken Rice & Black Bean Burritos

Indulge in the bold flavors of Mexico with these mouthwatering burritos. Filled with cilantro lime rice and blackened chicken, each bite is a harmonious blend of tangy and savory notes. To bring out the best in these recipes, you’ll need to get your hands on 9 essential spices. Don’t worry, we’ve got you covered – just reach for your stainless steel measuring spoons, designed with stain and rust-resistance for long-lasting performance.

And if you like a little heat, why not add some Frank’s Red Hot Sauce to give it an extra kick? With each serving providing 526 calories, 27g of fat, 43g of protein, 27g of carbohydrates, 8g of fiber, and just 3g of sugar, these burritos are the perfect treat for any occasion.

Mexican Meal Prep Bowls With Cauliflower Rice

Mexican Meal Prep Bowls With Cauliflower Rice

I’m a self-proclaimed Mexican food enthusiast, and I’m confident many of you share my passion. However, for those who are mindful of their carb intake, traditional Mexican dishes can be a challenge. The culprit? High-carb ingredients like tortillas, beans, corn, and rice. But fear not! With a little creativity, it’s possible to create deliciously low-carb Mexican-inspired meals. Case in point: my Mexican Meal Prep Bowls.

These flavorful bowls pack a punch of warm, spicy goodness while keeping net carbs in check at around 2 grams per serving. The secret lies in substituting cauliflower rice for regular rice and swapping out high-carb veggies like corn for lower-carb options like rocket salad. Avocadoes also make an appearance, offering not only a low-carb twist but also a boost of fiber, which helps keep you full, as well as heart-healthy monounsaturated fats.

With each serving containing 406 calories, 17g of fat, 48g of protein, 17g of carbs, 8g of fiber, and just 6.2g of sugar, you can indulge in the flavors of Mexico without compromising your dietary goals.

Instant Pot Lasagna Soup

Instant Pot Lasagna Soup

Indulge in a cheesy twist on traditional soup! This hearty, Italian-inspired dish combines pasta, ground beef, and three types of cheese – parmesan, mozzarella, and ricotta. The rich flavors are enhanced by marinara sauce and Italian herbs, making it a true delight for the senses. Not only is this soup a treat for your taste buds, but it’s also packed with nutrients like Vitamin A, which can help boost your immune system.

Additionally, it’s a good source of calcium, essential for maintaining strong bones. Just be mindful of the sodium content and consider using low-sodium ingredients to keep within your dietary goals. With 510 calories per serving, this comforting soup is sure to become a favorite. The nutritional breakdown is as follows: Calories: 510; Fats: 20g; Protein: 43g; Carbs: 39g; Fiber: 3g; Sugar: 7g.

Korean Beef Bulgogi

Korean Beef Bulgogi

Satisfy your Korean food cravings with this mouthwatering Beef Bulgogi recipe. For the uninitiated, Bulgogi is simply Korean-style BBQ beef at its finest. This dish truly delivers – it’s tender to the point of being melt-in-your-mouth good. The perfect balance of flavors comes from the soy sauce, which adds a rich umami taste, while the pear and light brown sugar provide a touch of sweetness.

Meanwhile, the red pepper flakes and fresh ginger bring a welcome kick, and the sesame seeds and green onions add a distinctive Korean flair. To ensure your beef is cooked to perfection, marinate it for at least 2 hours or even overnight for optimal results. And what’s an Asian-inspired meal without noodles? To keep things light, consider using Shirataki Noodles – not only do they have zero calories, but they’re also a good source of fiber, making you feel full and satisfied.

Here’s the nutritional breakdown per serving: Calories: 503, Fats: 27g, Protein: 50g, Carbs: 14g, Fiber: 1g, Sugar: 11g.

Quinoa Power Bowls

Quinoa Power Bowls

Forget the bitter, steamed Brussels sprouts of your childhood. These Quinoa Power Bowls will have you falling in love with the sweet, roasted version instead. By tossing the Brussels sprouts in adobo sauce, maple syrup, and salt, you’ll experience a delightful harmony of sweetness, spiciness, and savory notes. The butternut squash adds even more natural sweetness to the mix.

To complete this nutritious bowl, we’ve also included quinoa – an exceptional plant-based protein source that’s a complete amino acid profile. Not only does it provide essential building blocks for your body, but it’s also rich in bone-building minerals like manganese, magnesium, and phosphorus. As an added bonus, quinoa is gluten-free, making it an excellent choice for those with dietary restrictions.

Per serving, you can expect: 517 calories, 24g of fats, 14g of protein, 67g of carbs, 14g of fiber, and 14g of sugar.

Cauliflower Shawarma Grain Bowl

Cauliflower Shawarma Grain Bowl

For a delicious plant-based meal, look no further than this Grain Bowl. The star of the show is perfectly seasoned cauliflower that has been transformed through caramelization. Crispy chickpeas add a satisfying crunch, while the tomato and cucumber salad brings a burst of freshness to each bite. The fluffy quinoa provides filling substance, and the Tahini dressing ties everything together with its creamy richness. And the best part?

The dressing is incredibly easy to make – simply combine tahini, lemon juice, olive oil, water, salt, and pepper in a blender and blend until smooth. This versatile blender is perfect not only for dressings, but also for whipping up smoothies and frozen drinks. As for nutritional information, each serving of this Grain Bowl packs 505 calories, 21g of fat, 18g of protein, 64g of carbohydrates, 17g of fiber, and a modest 6g of sugar.

Blackened Chicken Cobb Salad

Blackened Chicken Cobb Salad

When it comes to incorporating more greens into our diet, salads can be an excellent way to do so. However, many of us have experienced the disappointment of a salad that tastes as dull as rabbit food – and let’s be honest, who wants to eat like a rabbit? Thankfully, this Cobb Salad is the antithesis of such unappetizing options.

By combining tender blackened chicken, creamy avocado, sweet red onions, crunchy cucumber, crispy turkey bacon, baby Bella mushrooms, hard-boiled eggs, and a generous helping of spinach, you’ll be treated to a symphony of flavors and textures in every bite. And the best part? You don’t have to sacrifice taste for nutritional value – this salad is both delicious and healthy.

Per serving, you can expect: 475 calories, 25g of fat, 46g of protein, 17g of carbohydrates, 9g of fiber, and a mere 5g of sugar.

Vegan Buddha Bowls With Spicy Mango Sauce

Vegan Buddha Bowls With Spicy Mango Sauce

Looking for a flavorful and nutritious veggie-packed meal? Look no further than these Buddha Bowls, which offer a delightful balance of textures and tastes. Sweet mangos and carrots provide a natural sweetness, while creamy avocados add richness and healthy fats. The crunch from the red cabbage adds another layer of interest. And then there’s the spicy mango sauce, the real showstopper. Its perfect blend of tanginess, sweetness, savory notes, and heat makes it irresistible.

Be sure to make extra, as you’ll likely find yourself going back for more. If spice isn’t your thing, simply omit the sambal oelek or substitute with sweet chili sauce instead. As for the nutrition facts, each serving boasts 486 calories, 15g of fat, 15g of protein, 78g of carbs, 10g of fiber, and 24g of sugar.

Teriyaki Salmon With Broccoli & Rice

Teriyaki Salmon With Broccoli & Rice

Satisfy your Japanese takeout cravings without breaking the bank. This recipe combines the rich flavors of homemade Teriyaki sauce with tender salmon, crunchy red cabbage and carrots, and a dash of nutrients. The omega-3 fatty acids in the salmon support heart health, while B vitamins and selenium boost brain function. And at just 539 calories per serving, you can indulge guilt-free. Per serving: Calories – 539; Fats – 23g; Protein – 35g; Carbs – 56g; Fiber – 10g; Sugar – 12g