Looking for a healthy meal within your calorie range? These 500 calorie meals will help you to track your calories better and easier.
Are you trying to lose weight? Then eating low-calorie meals is crucial.
No matter what diet you’re on, you have to watch your calories- no ifs, and, or buts.
But keeping track of your calories can be challenging. After all, we all live busy lives, right?
That’s why I’ve compiled these healthy 500 calorie meals for you, complete with the macros. So, all you have to do is cook and eat.
1. One-Pot Shrimp in Coconut Sauce (539 kcal)
Credit: easyanddelish.com
Do you love shrimp? I do too.
Not only is it tasty, but it’s also low in calories. In fact, one 3 ounce serving contains less than 90 calories.
It also contains B vitamins which are essential for your brain. And it is rich in selenium, a potent antioxidant. So, eat up those shrimp!
And you’ll definitely have no problems eating this shrimp in coconut sauce. Succulent, juicy shrimp are served in a creamy, dreamy coconut sauce- it’s sure to transport you to a warm, soothing island.
And to make it a meal, be sure to serve it with some rice. If you want to make it even lighter, use cauliflower rice instead.
To save time, you can use this pre-packaged cauliflower rice. Or to save money, you can make it yourself.
Making it is quite simple. Begin by chopping your cauliflower into pieces.
Next, place the pieces in a food processor and process until it becomes like rice. This food processor is powerful and pretty affordable.
Per Serving:
- Calories: 539
- Fats: 39g
- Protein: 38g
- Carbs: 10g
- Fiber: 2g
- Sugar: 5g
2. Shrimp Tacos (492 kcal)
Credit: tastesbetterfromscratch.com
Need to change up your menu for Taco Tuesdays? Then you need to try these tacos.
These tacos add a coastal spin to your traditional tacos-and it works.
They’re super flavorful. Spicy shrimp are paired with a creamy, velvety sauce.
The luscious Greek yogurt of the sauce balances out the heat of the jalapeno peppers. And the white wine vinegar adds some acidity.
Shredded cabbage adds a nice crunch. It’s a party in your mouth.
To add flavor to your shrimp, you’ll be marinating them with some spices. So, have your measuring spoons handy.
These measuring spoons are heavy-duty and make measuring spices a breeze.
Want even more variety? Instead of shrimp, you can use cooked chicken breasts instead.
Per Serving:
- Calories: 492
- Fats: 22g
- Protein: 43g
- Carbs: 32g
- Fiber: 4g
- Sugar: 2g
3. Vegetarian Stuffed Peppers Mexican Style (485 kcal)
Credit: ourhappymess.com
Tired of regular stuffed peppers? Have these instead.
They’re packed with Mexican Flava- you definitely won’t miss the meat. That’s because they’re loaded with black beans, which are packed with protein.
Now you will be using a lot of spices- 8 to be exact. But to make things easier, you can use this Taco Bell Seasoning Mix instead.
These stuffed peppers are not only delicious but nutritious too. They’re rich in immune-boosting minerals such as Vitamins A and C.
They are also great sources of calcium, which is essential for healthy bones. Check out more healthy pantry meals here.
Per Serving:
- Calories: 485
- Fats: 23g
- Protein: 26g
- Carbs: 46g
- Fiber: 13g
- Sugar: 10g
4. Cranberry Rosemary One Pan Chicken (532 kcal)
Credit: 40aprons.com
I love having dinner guests over, as I’m sure many of you do too. But let’s face it: dinner party food tends to be pretty indulgent, which means loads of calories.
That’s where this one-pan chicken dish comes in handy. It’s elegant, festive, and decadent- you’ll think you’re cheating on your diet.
The tartness of the cranberries offers a nice contrast to the maple syrup. And the fresh rosemary adds a nice finishing touch to the juicy chicken thighs.
What’s even better? This is a one-pan dish.
So once your dinner guests are gone, you can just kick back and relax. Now that’s my kind of dish.
Per Serving:
- Calories: 532
- Fats: 39g
- Protein: 31g
- Carbs: 10g
- Fiber: 0g
- Sugar: 6g
5. Vibrant Curry Cashew Chickpea Quinoa Salad (492 kcal)
Credit: ambitiouskitchen.com
A lot of us are turning to a plant-based diet. And for a good reason- it has many health benefits.
It is good for your immune system and reduces inflammation. And it may even help you lose weight.
This curry cashew chickpea quinoa salad is colorful and tasty. Aromatic spices like curry and turmeric add warmth.
And the carrots, red bell pepper, red onion, and cherries add natural sweetness. But the icing on top of the cake, ahem, salad, are the maple glazed cashews.
They not only add crunchiness but a pleasant heat and sweetness too. You’ll want to make more of them for snacking on-they’re so yummy.
Besides being tasty, cashews are good for you too. They’re a good source of plant-based protein.
And they’re also rich in heart-healthy fats. They also contain several bone-building minerals such as magnesium, manganese, and phosphorus. If you’d like to pick some up, you can get some here.
Per Serving:
- Calories: 492
- Fats: 17.8g
- Protein: 16g
- Carbs: 68.5g
- Fiber: 12.2g
- Sugar: 15.5g
6. Peanut Tofu Buddha Bowl (510 kcal)
Credit: delishknowledge.com
Tofu is another excellent source of plant-based protein. And unlike most other plant-based protein sources, it is a complete protein.
That means that it contains all the essential amino acids that your body needs.
But when tofu is not seasoned correctly, it can make you gag. That’s because, on its own, tofu is pretty bland.
This Peanut Tofu Buddha Bowl is anything but bland. Nicely seared tofu is tossed in a tasty peanut sauce that makes it spicy, sweet, savory, and umami.
Besides being yummy, this dish is a powerhouse of nutrition. One serving provides close to 40% of your daily fiber needs.
And it is rich in iron, which keeps your energy levels up.
Per Serving:
- Calories: 510
- Fats: 21.7g
- Protein: 24.4g
- Carbs: 59.3g
- Fiber: 10.5g
- Sugar: 17g
7. Teriyaki Salmon with Broccoli & Rice (539 kcal)
Credit: eatingbirdfood.com
At the end of a long day, you want to plop on the couch and relax…and order takeout.
But let’s face it: takeout is often loaded with calories. And extra calories mean kissing your skinny jeans goodbye.
This Teriyaki Salmon dish tastes just like takeout. Flaky, tender salmon is coated in a sweet and savory teriyaki sauce and topped with crunchy sesame seeds.
The salmon is surrounded by a medley of colorful veggies: broccoli, carrots, red cabbage, and avocado. Healthy eating doesn’t taste much better than this.
Besides being tasty, eating salmon may help you lose weight. That’s because it reduces your appetite, increases your metabolism, and even decreases belly fat. So, eat up that salmon.
What’s even better? This dish takes only 30 minutes to make.
So, it’s even faster than takeout.
Per Serving:
- Calories: 539
- Fats: 23g
- Protein: 35g
- Carbs: 56g
- Fiber: 10g
- Sugar: 12g
8. Tempeh Buddha Bowl (523 kcal)
Credit: runningonrealfood.com
Need some vegan eats? Tuck into this Tempeh Buddha Bowl.
It’s brimming with color and flavor. The sweetness of the carrots balances out the bitterness of the kale.
And the edamame and crispy tempeh make it pretty filling. The Tamari Tahini dressing is so yummy that you’ll want to lick your plate…so, go right ahead and do it.
Besides being yummy, this dish is perfect for weight loss. That’s because tempeh is rich in soy protein, which helps you feel full and reduces your hunger.
It also contains calcium, which is essential for strong bones. As an added bonus, it contains prebiotics which promotes good gut health and may even reduce inflammation.
Besides being nutritious, this dish is perfect for meal prep. Just be sure to store your food in good-quality food storage containers to keep it lasting longer.
These containers are an excellent choice as they’re good for the environment and don’t contain dangerous chemicals. If you prefer lighter containers, these ones are a great alternative.
Per Serving:
- Calories: 523
- Fats: 21.3g
- Protein: 25.7g
- Carbs: 64.9g
- Fiber: 14.7g
- Sugar: 15g
9. Lemon-Chili Shrimp Quinoa Bowls (484 kcal)
Credit: skinnytaste.com
When it’s lunchtime, all you want to do is skip the lineup for the microwave. After all, the clock is ticking, right?
That’s where these Shrimp Quinoa Bowls come in handy. You can eat them hot or cold- perfect for a weekday lunch.
And they look and taste so amazing. They will leave your coworkers drooling.
The shrimp are savory and have just a hint of heat from the crushed red chili flakes. And the lemon juice really brightens up the dish.
Meanwhile, the quinoa adds a nice nuttiness and added texture.
Quinoa is really good for you too. It’s rich in protein which makes it filling.
And since it contains manganese, magnesium, and phosphorus, it’s good for your bones. It also contains flavonoid antioxidants which have health benefits.
As an added bonus, it’s gluten-free. So, it’s the perfect grain if you have gluten allergies or sensitivities.
If you’d like to stock up on some, you can get some here.
Per Serving:
- Calories: 484
- Fats: 17.5g
- Protein: 37g
- Carbs: 44.5g
- Fiber: 9g
- Sugar: 8.5g
10. Taco Stuffed Sweet Potatoes (493 kcal)
Credit: belleofthekitchen.com
Are you the only one in your family on a diet? That can be challenging.
More often than not, you end up cooking two meals, one for you and one for your family.
And that can get lame pretty quick.
These taco-stuffed sweet potatoes are a dish your whole family will love, particularly your kids.
That’s because of the sweetness of the sweet potatoes. But there’s plenty of savory flavors too for the adults.
And since they only take 20 minutes to make, they’re quite convenient. You will definitely want them on your weekly meal rotation.
Now, this dish contains ground beef which has a high carbon footprint. So you may want to eat this dish less often, or you ground turkey instead.
Per Serving:
- Calories: 493
- Fats: 6g
- Protein: 31g
- Carbs: 80g
- Fiber: 13g
- Sugar: 19g
11. Vegan Sweet Potato & Black Bean Burrito Bowl (503 kcal)
Credit: eatwithclarity.com
I have a sweet tooth, as I’m sure many of you do too. But when you’re trying to watch your calories, you definitely want to curb your sweet tooth.
That’s because sweets like candy bars, cookies, and cake are a minefield of calories.
With this Burrito Bowl, you can have your cake and eat it too.
It has a ton of delicious flavors. You’ve got the sweetness of the sweet potatoes, caramelized red bell peppers, and corn.
This is balanced by the savory of the black beans and creamy avocado. Meanwhile, the cilantro lime rice adds a nice tang that is balanced by the spicy tahini dressing…your taste buds will be happy.
Per Serving:
- Calories: 503
- Fats: 17.5g
- Protein: 14.5g
- Carbs: 64g
- Fiber: 13.6g
- Sugar: 5g
12. Spicy Ranch Chopped Chicken Cabbage Salad (492 kcal)
Credit: ambitiouskitchen.com
Most of us, I included, could do with getting in more greens. And salads are an awesome way to add more greens to your diet.
But often, your typical salad tastes like rabbit food. And as healthy as it is, you just want to skip the salad.
This is a salad you won’t want to miss. The crunchiness of the cabbage goes well with the tender juiciness of the chicken.
This is complemented by the sweetness of the carrots and red bell pepper. And the jalapeno peppers in the creamy dressing adds a nice kick- you’ll want this dressing on everything.
And the chicken breasts are really flavorful. That’s because you’re marinating them first in a ton of spices.
Once you’re done marinating your chicken breasts, simply place them on your grill. Then cook them for about 8 minutes on each side.
Don’t have a grill? You can use a grill pan like this instead.
Per Serving:
- Calories: 492
- Fats: 20.9g
- Protein: 37.8g
- Carbs: 45.2g
- Fiber: 7.6g
- Sugar: 14.1g
13. Beef & Veggie Bowls (556 kcal)
Credit: thewholecook.com
And talking about getting more veggies into your diet, this dish is another great choice.
You have a medley of fresh veggies- broccoli, brussels sprouts, and red bell peppers that are well caramelized.
So, instead of tasting bitter, they are nice and sweet. The veggies are tossed with nicely seasoned ground beef and a “Comeback” sauce that will keep you coming back for more; it’s that addictive.
And that’s a good thing. That’s because this dish is rich in potassium which is vital for healthy blood pressure.
It’s also a great source of immune-boosting minerals like Vitamins A and C. Now that’s a win-win combination!
Per Serving:
- Calories: 556
- Fats: 38g
- Protein: 33g
- Carbs: 24g
- Fiber: 8g
- Sugar: 7g
14. BBQ Ranch Chicken Quinoa Bowls (551 kcal)
Credit: ambitiouskitchen.com
Hot summer days are great for lazing on the deck- and having some burgers and hot dogs.
But those aren’t very healthy choices. And they may prevent you from enjoying swimsuit season.
This dish is a nice alternative. On the menu is smoky, tangy, sweet barbecue chicken and creamy black beans.
This is balanced by crispy, crunchy red cabbage. Jalapeno peppers ramp up the heat, which is countered by the coolness of the avocado.
The textures and flavors are so delightful. You definitely won’t miss the burgers and hot dogs.
To get the chicken juicy and tender, you’ll be slow-cooking your chicken. If you don’t have a slow cooker, you can get a high-quality one at an affordable price here. It’s programmable, so you can just set your timer and go.
Per Serving:
- Calories: 551
- Fats: 11.7g
- Protein: 37.5g
- Carbs: 77.2g
- Fiber: 14.2g
- Sugar: 16.5g
15. Grilled Chicken with Avocado Salsa (472 kcal)
Credit: chelseasmessyapron.com
When it’s hot outside, the last thing you want to do is turn on the heat in your kitchen. This dish is great for times like those.
This chicken is tender on the inside and nicely grilled on the outside. But the star of the dish is truly the grilled corn and avocado salsa.
It’s sweet, spicy, and savory. And the fresh herbs add a nice finishing touch.
And to prevent your chicken breasts from getting too dry, just cook them until they reach an internal temperature of 160 degrees Fahrenheit. This meat thermometer is great not only for meat but beverages and candy too.
Per Serving:
- Calories: 472
- Fats: 26.5g
- Protein: 31.2g
- Carbs: 33.3g
- Fiber: 7.3g
- Sugar: 10.5g
16. Coconut Lime Chicken (502 kcal)
Credit: realsimplegood.com
On the other hand, when it’s chilly outside, you want to cozy up the fireplace. And you want to eat some comfort food.
But by the very definition, comfort food tends to be fattening. And nothing is comforting about that.
This Coconut Lime Chicken is exactly what the doctor ordered. It’s creamy, luscious, and oh so comforting.
And the delicious Thai flavors are sure to transport you to Thailand- exactly where you want to be.
Per Serving:
- Calories: 502
- Fats: 31g
- Protein: 50g
- Carbs: 6g
- Fiber: 0g
- Sugar: 0g
17. Ground Turkey Sweet Potato Skillet (473 kcal)
Credit: andianne.com
When you’re trying to watch your calories, ground turkey is a great choice. It’s lower in fat than ground beef.
So, it naturally has fewer calories. And it contains choline which you need to make DNA.
However, ground turkey can taste pretty flavorless. That’s because it doesn’t contain much fat.
But there’s nothing flavorless about this Ground Turkey Sweet Potato Skillet. It’s perfectly seasoned with paprika, chili powder, salt, and pepper.
And the melted mozzarella cheese adds ooey-gooey goodness.
With a dish like this, you’ll be saying: “More, please!”
Per Serving:
- Calories: 473
- Fats: 30g
- Protein: 33g
- Carbs: 18g
- Fiber: 3g
- Sugar: 6g
18. Crockpot Chicken & Rice (508 kcal)
Credit: sweetandsavorymeals.com
Do you have children? Then you likely dread the question: “What’s for dinner?”
That’s because kids can be quite picky. And it’s so discouraging when you spend hours in the kitchen, only to have your kids pick at their food.
This Crockpot Chicken & Rice dish is so tasty. Your kids will definitely want seconds.
And since it’s packed with protein, it’s excellent for you and your kids.
Now your slow cooker will be doing most of the work. However, make sure you brown your chicken in a skillet for best results before adding it to your slow cooker.
This gives your chicken a nice crust and locks in the flavors: winner, winner, chicken dinner.
Per Serving:
- Calories: 508
- Fats: 18g
- Protein: 42g
- Carbs: 59g
- Fiber: 3g
- Sugar: 2g
19. Healthy Chicken Alfredo with Spaghetti Squash (489 kcal)
Credit: 40aprons.com
Craving some Italian food? Try this Chicken Alfredo.
It’s indulgent, creamy, and stick-to-your-ribs good. You definitely won’t need dessert after eating it.
The reason it’s so rich yet so light is that you’re replacing the noodles with spaghetti squash.
Spaghetti squash is low in calories yet rich in fiber. So, you feel full after eating it.
And it is also rich in beta-carotene and Vitamin C. These antioxidants fight free radicals, substances that damage your cells.
You’ll need raw cashews, unsweetened almond milk, garlic cloves, salt, and dried basil to make the sauce. You’ll also be adding nutritional yeast to give a cheesy taste.
Next, place your ingredients in a high-speed blender and blend until smooth. This one here is great for smoothies, sauces, and dips.
Per Serving:
- Calories: 489
- Fats: 28g
- Protein: 35g
- Carbs: 27g
- Fiber: 4g
- Sugar: 6g
20. Baked Italian Chicken & Vegetables (548 kcal)
Credit: juliasalbum.com
Here is another Italian-inspired dish. After all, you can never have enough Italian food, right?
This dish offers a nice spin on your traditional chicken dinner. It’s bursting with delicious Italian flavors, from the salty artichoke hearts, sweet cherry tomatoes, creamy mozzarella cheese, Italian herbs, and zucchini.
And the melted cheese makes the chicken breasts juicy and tender. Buon appetito!
Per Serving:
- Calories: 548
- Fats: 29g
- Protein: 59g
- Carbs: 6g
- Fiber: 1g
- Sugar: 2g
21. Chicken Burrito Bowls (517 kcal)
Credit: cleananddelicious.com
Craving Mexican takeout? Have these Chicken Burrito bowls instead.
They’re colorful and delightful. The tanginess of the cilantro lime cauliflower rice complements the sweetness of the corn and cherry tomatoes.
And the Greek yogurt sauce tames some of the heat of the Chipotle sauce. However, if you don’t like the heat, you can definitely skip the sauce- it will still taste amazing.
Per Serving:
- Calories: 517
- Fats: 17g
- Protein: 42g
- Carbs: 57g
- Fiber: 15g
- Sugar: 8g
22. Skillet Beef & Broccoli (490 kcal)
Credit: tablespoon.com
Want Chinese food takeout instead? This dish is for you.
On the menu is tender, juicy, melt-in-your-mouth sirloin steak strips and crunchy broccoli tossed in a sweet and savory sauce.
Not only is it yummy, but it’s also nutritious too. In fact, one serving provides 60% of your daily Vitamin C needs.
And it is rich in iron which keeps your energy levels up. Yay!
Per Serving:
- Calories: 490
- Fats: 21g
- Protein: 30g
- Carbs: 44g
- Fiber: 3g
- Sugar: 11g
23. Lentil & Mushroom Stew Over Potato-Parsnip Mash (470 kcal)
Credit: dishingouthealth.com
Is it chilly outside? Enjoy some of this stew!
It’s delicious, hearty, and comforting. And it also happens to be vegetarian.
The cremini and shiitake mushrooms add a meaty texture. And the lentils add loads of protein, so it is super satisfying.
And the parsnips add sweetness and earthiness too. This stew will definitely chase away your winter blues.
Per Serving:
- Calories: 470
- Fats: 16g
- Protein: 15g
- Carbs: 66g
- Fiber: 15g
- Sugar: 11g
23 Extra Easy 500 Calorie Meals
Counting your calories? These 500 calorie meals are super easy to make, nutritious, and extra yummy.
Ingredients
- 1. One-Pot Shrimp in Coconut Sauce
- 2. Shrimp Tacos
- 3. Vegetarian Stuffed Peppers Mexican Style
- 4. Cranberry Rosemary One Pan Chicken
- 5. Vibrant Curry Cashew Chickpea Quinoa Salad
- 6. Peanut Tofu Buddha Bowl
- 7. Teriyaki Salmon with Broccoli & Rice
- 8. Tempeh Buddha Bowl
- 9. Lemon-Chili Shrimp Quinoa Bowls
- 10. Taco Stuffed Sweet Potatoes
- 11. Vegan Sweet Potato & Black Bean Burrito Bowl
- 12. Spicy Ranch Chopped Chicken Cabbage Salad
- 13. Beef & Veggie Bowls
- 14. BBQ Ranch Chicken Quinoa Bowls
- 15. Grilled Chicken with Avocado Salsa
- 16. Coconut Lime Chicken
- 17. Ground Turkey Sweet Potato Skillet
- 18. Crockpot Chicken & Rice
- 19. Healthy Chicken Alfredo with Spaghetti Squash
- 20. Baked Italian Chicken & Vegetables
- 21. Chicken Burrito Bowls
- 22. Skillet Beef & Broccoli
- 23. Lentil & Mushroom Stew Over Potato-Parsnip Mash
Instructions
- Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
- Get your shopping list going and make sure you've got all the ingredients.
- Get cooking and make your next 500 Calorie Meal!
Notes
Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!
Precious
Sunday 30th of April 2023
Very nice one I wish I have money to made it