Healthy calorie-conscious eating doesn’t have to mean bland, boring food. Whether you’re counting calories for weight loss, building muscle, or just maintaining a balanced diet, keeping meals flavorful and nutritious is key to long-term success.
We’ve curated 30 meal ideas, each around 500 calories, that prove eating well can also taste incredible. From satisfying breakfast options to hearty lunches and dinners, you’ll find it easy to enjoy these low-calorie dishes without feeling deprived.
Why 500-Calorie Meals?
Meals that hover around the 500-calorie mark are often the perfect size for a balanced diet. Not too heavy and not too light, they provide just enough energy to keep you fueled without overindulging. Spreading your caloric intake into 3 main meals (around 500 calories each) and a couple of snacks makes it easier to maintain a calorie deficit or hit your fitness macros.
But it’s about more than just numbers. You can enjoy diverse and satisfying meals while staying mindful of health, using wholesome ingredients, and exploring vibrant options.
Here’s a breakdown of 30 fantastic 500-calorie meals to inspire your weekly menu planning.
Breakfast Ideas Under 500 Calories
Avocado Toast with a Poached Egg
Avocado toast with a poached egg is a nutritious and delicious breakfast option that keeps you full and energized. The creaminess of avocado pairs perfectly with the protein-rich poached egg, creating a satisfying start to your day. This meal is packed with healthy fats from the avocado, which supports heart health, while the egg provides high-quality protein to help with muscle repair and maintenance.
To make it, simply toast a slice of whole-grain bread, smash half an avocado onto the toast, and top it with a freshly poached egg. Sprinkle with salt, pepper, and a pinch of chili flakes for added flavor.
- Per Serving:
- Calories: ~280
- Fats: 18g
- Protein: 12g
- Carbs: 22g
- Fiber: 7g
- Sugar: 2g
This balanced meal offers essential nutrients while staying under 500 calories, making it both healthy and easy to prepare.
Greek Yogurt Bowl with Berries and Granola
A Greek Yogurt Bowl with Berries and Granola is a delightful and nutritious way to kick-start your day. Packed with protein, antioxidants, and fiber, this bowl fuels your body for hours.
To make it, choose a base of unsweetened Greek yogurt, add a handful of fresh mixed berries (such as blueberries, strawberries, or raspberries), and sprinkle a small portion of granola on top. For additional flavor, drizzle a teaspoon of honey or a dash of cinnamon. This easy-to-prepare breakfast provides the perfect balance of sweetness and crunch, while supporting gut health and sustained energy throughout the morning.
- Per Serving:
- Calories: ~250
- Fats: 5g
- Protein: 12g
- Carbs: 38g
- Fiber: 6g
- Sugar: 14g
Veggie-Packed Omelette with Whole Grain Toast
A veggie-packed omelette with whole grain toast is a nutritious and delicious choice for breakfast, ensuring you start your day with a variety of essential nutrients. To make this, whisk two eggs with a splash of milk, and cook with mixed vegetables like spinach, bell peppers, and mushrooms sautéed in a teaspoon of olive oil.
Serve your omelette alongside a slice of toasted whole grain bread for added fiber and complex carbohydrates. This meal is rich in protein to keep you feeling full, paired with wholesome carbs for steady energy. It’s an excellent option for a balanced, health-forward start to the day.
- Per Serving:
- Calories: ~320
- Fats: 12g
- Protein: 20g
- Carbs: 25g
- Fiber: 6g
- Sugar: 3g
Banana Almond Protein Smoothie
Blend a delicious Banana Almond Protein Smoothie for a quick and nutritious breakfast or post-workout refuel. This smoothie combines a ripe banana, a tablespoon of almond butter, a scoop of vanilla protein powder, a cup of unsweetened almond milk, and a handful of ice. The banana provides natural sweetness and potassium, while almond butter delivers healthy fats for sustained energy. Protein powder adds muscle-repairing protein, making this drink both satisfying and nourishing. Simply blend all ingredients until smooth, and enjoy a creamy, energy-boosting beverage. It’s a perfect balance of nutrients to kickstart your day or recover after exercise.
- Per Serving:
- Calories: ~280
- Fats: 10g
- Protein: 20g
- Carbs: 28g
- Fiber: 5g
- Sugar: 14g
Overnight Oats with Peanut Butter and Banana
Overnight oats with peanut butter and banana is a simple, no-cook breakfast that’s as healthy as it is convenient. Packed with nutrients, this meal provides your body with sustained energy and essential vitamins to start the day right.
The combination of rolled oats, a natural source of fiber, peanut butter’s healthy fats, and banana’s potassium and natural sugars creates a balanced, satisfying dish. To make it, combine ½ cup rolled oats, ½ cup milk or a dairy-free alternative, 1 tablespoon of peanut butter, and sliced banana in a jar. Refrigerate overnight, stir in the morning, and enjoy!
- Per Serving:
- Calories: ~310
- Fats: 12g
- Protein: 8g
- Carbs: 44g
- Fiber: 6g
- Sugar: 15g
Lunch Options That Satisfy
Grilled Chicken Salad with Avocado
A grilled chicken salad with avocado is a perfect choice for a light yet satisfying lunch. This meal is packed with lean protein from the chicken, healthy fats from the avocado, and an abundance of vitamins and minerals from fresh veggies like lettuce, tomatoes, and cucumbers.
To make it, start by grilling a seasoned chicken breast. Slice it and layer it over a bed of mixed greens. Add half of an avocado, cherry tomatoes, cucumber slices, and a sprinkle of shredded carrots. Top with a light vinaigrette or lemon juice for a refreshing finish. Not only is this dish easy to make, but it’s also highly nutritious, keeping you full and energized throughout the afternoon.
- Per Serving:
- Calories: ~350
- Fats: 20g
- Protein: 30g
- Carbs: 15g
- Fiber: 8g
- Sugar: 5g
Baked Salmon with Quinoa and Green Beans
Baked salmon with quinoa and green beans is a well-rounded dish that combines lean protein, wholesome grains, and nutrient-packed vegetables. Salmon is rich in omega-3 fatty acids, which promote heart and brain health, while quinoa provides a complete protein source along with essential amino acids.
Green beans add a dose of vitamins and fiber for digestion. To prepare, season the salmon with olive oil, garlic, lemon juice, and herbs, then bake it at 375°F (190°C) for about 15 minutes. Cook quinoa as per package instructions, and steam green beans until tender. Combine everything for a simple, delicious, and healthy meal.
- Per Serving:
- Calories: ~450
- Fats: 18g
- Protein: 35g
- Carbs: 32g
- Fiber: 7g
- Sugar: 3g
Taco Stuffed Sweet Potatoes
Taco Stuffed Sweet Potatoes are a satisfying and healthy twist on classic tacos. Sweet potatoes serve as a nutritious base, packed with fiber, vitamins, and natural sweetness, making them an excellent alternative to taco shells.
The filling typically includes seasoned ground turkey or beef, black beans, fresh salsa, and a sprinkle of cheese. To make this dish, bake sweet potatoes at 400°F (200°C) for 45-50 minutes until tender. Cook the meat with taco seasoning, then spoon the mixture into the baked sweet potatoes. Top with salsa, avocado, or Greek yogurt for added flavor. This dish is delicious, hearty, and well-balanced.
- Per Serving:
- Calories: ~400
- Fats: 12g
- Protein: 28g
- Carbs: 40g
- Fiber: 8g
- Sugar: 7g
Chicken Burrito Bowl
A Chicken Burrito Bowl is a versatile, nutritious, and satisfying dish that you can easily customize to suit your taste. This one-dish meal combines tender chicken, brown rice, black beans, fresh salsa, and vibrant toppings like avocado, cilantro, and a squeeze of lime. To prepare, cook diced chicken breast with taco seasoning, then layer it over cooked rice and beans.
Add your favorite toppings for bursts of flavor and nutrients. This meal is packed with lean protein, healthy fats, and complex carbohydrates, making it ideal for a balanced diet. It’s quick to prepare and perfect for meal prep.
- Per Serving:
- Calories: ~450
- Fats: 14g
- Protein: 38g
- Carbs: 42g
- Fiber: 8g
- Sugar: 5g
Caprese Salad with Balsamic Drizzle
A Caprese Salad with Balsamic Drizzle is a simple yet flavorful dish that combines fresh ingredients into a nutrient-packed meal or side. Made with ripe tomatoes, creamy mozzarella, fragrant basil leaves, and a light drizzle of balsamic glaze, it’s the perfect choice for those seeking a wholesome, low-effort recipe. To prepare, layer slices of tomato and mozzarella on a plate, tucking in basil leaves between them.
Finish with a swirl of balsamic glaze and a pinch of salt and pepper. This salad is rich in calcium, healthy fats, and antioxidants, making it both delicious and nourishing.
- Per Serving:
- Calories: ~250
- Fats: 18g
- Protein: 12g
- Carbs: 12g
- Fiber: 2g
- Sugar: 6g
Mediterranean Tuna Wraps
Mediterranean Tuna Wraps are a quick and healthy meal option, perfect for busy days or light lunches. Packed with protein and healthy fats, they help keep you full and energized throughout the day. To prepare, spread a whole-grain tortilla with hummus, then layer with tuna, mixed greens, sliced cucumbers, cherry tomatoes, and a sprinkle of feta cheese. Roll it up tightly and slice in half for easy handling. This wrap is rich in omega-3s, fiber, and essential nutrients, making it a balanced choice for anyone looking to maintain a healthy diet while still enjoying delicious flavors.
- Per Serving:
- Calories: ~300
- Fats: 12g
- Protein: 25g
- Carbs: 26g
- Fiber: 4g
- Sugar: 3g
Vegan Buddha Bowl
A Vegan Buddha Bowl is a vibrant, nutrient-packed meal that’s both satisfying and incredibly versatile. To make it, start with a base of cooked quinoa or brown rice, then layer on roasted sweet potatoes, steamed broccoli, shredded carrots, chickpeas, and fresh spinach.
Drizzle with tahini or lemon-tahini dressing for added flavor. This dish is not only visually appealing but also rich in plant-based protein, fiber, and vitamins. It’s an excellent option for those seeking a healthy lifestyle, as it provides sustained energy and essential nutrients to fuel your day.
- Per Serving:
- Calories: ~350
- Fats: 14g
- Protein: 15g
- Carbs: 45g
- Fiber: 10g
- Sugar: 5g
Zucchini Noodles with Pesto and Chicken
Zucchini Noodles with Pesto and Chicken is a flavorful yet light dish perfect for those looking to enjoy a low-carb meal loaded with nutrients. The zucchini noodles serve as an excellent gluten-free alternative to traditional pasta, while the pesto adds a burst of herby goodness and healthy fats. Adding grilled chicken elevates the protein content, making it a balanced and satisfying option. To make it, spiralize fresh zucchini, toss it with homemade or store-bought pesto, and top it with grilled chicken slices. This dish is refreshing, quick to prepare, and ideal for a healthy lifestyle.
- Per Serving:
- Calories: ~320
- Fats: 18g
- Protein: 28g
- Carbs: 12g
- Fiber: 3g
- Sugar: 4g
Asian Shrimp Stir-Fry
This Asian Shrimp Stir-Fry is a flavorful and nutrient-packed dish that’s perfect for busy weeknights. Loaded with tender shrimp, colorful vegetables, and a savory soy-based sauce, it delivers a satisfying balance of protein and fiber while being low in carbs. Shrimp is an excellent source of lean protein and important nutrients like selenium and vitamin B12, making it a healthy main ingredient.
To prepare, simply sauté shrimp with a mix of bell peppers, snap peas, carrots, and onions, then toss it all in a light, homemade stir-fry sauce made with soy sauce, ginger, garlic, and sesame oil. Serve it on its own or over a small portion of brown rice or cauliflower rice for added texture without heavy calories.
- Per Serving:
- Calories: ~250
- Fats: 7g
- Protein: 24g
- Carbs: 16g
- Fiber: 4g
- Sugar: 5g
Vegetarian Quesadilla with Beans and Sweet Potato
A vegetarian quesadilla with beans and sweet potato is a delicious, nutritious meal that’s satisfying and easy to prepare. The creamy sweetness of mashed sweet potato pairs perfectly with the protein-rich beans and gooey melted cheese. To make this, spread mashed roasted sweet potato on a whole-grain tortilla, layer it with black beans, diced bell peppers, and a sprinkle of shredded cheese. Fold the tortilla in half and cook in a skillet until golden brown and crisp. This dish is packed with fiber and nutrients, making it both healthy and wholesome for any time of the day.
- Per Serving:
- Calories: ~300
- Fats: 9g
- Protein: 12g
- Carbs: 45g
- Fiber: 8g
- Sugar: 7g
Decadent Dinners Under 500 Calories
Sheet Pan Chicken with Sweet Potatoes
This dish is perfect for busy weeknights when you want a wholesome, filling meal without the hassle. To make sheet pan chicken with sweet potatoes, combine chicken breast pieces, cubed sweet potatoes, and your favorite vegetables like broccoli or zucchini on a baking sheet. Drizzle with olive oil, sprinkle with garlic, paprika, salt, and pepper, and roast in the oven until the chicken is cooked through and the vegetables are tender. This recipe is rich in protein, fiber, and vitamins, making it both healthy and satisfying. Plus, the balanced mix of carbs and fats keeps your energy steady throughout the evening.
- Per Serving:
- Calories: ~400
- Fats: 12g
- Protein: 35g
- Carbs: 30g
- Fiber: 6g
- Sugar: 5g
Honey Garlic Shrimp with Vegetables
This quick and flavorful Honey Garlic Shrimp with Vegetables is an excellent option for a healthy and satisfying meal. The combination of protein-packed shrimp and colorful vegetables provides a balanced source of essential nutrients. The honey garlic glaze adds a delightful sweetness that complements the savory elements while keeping it light. To make, sauté shrimp with garlic and a touch of soy sauce, mix in honey for sweetness, then toss with steamed or stir-fried vegetables like broccoli, bell peppers, and snap peas. Serve over brown rice or quinoa for added fiber. It’s an easy, low-calorie dish that’s perfect for weeknight dinners.
- Per Serving:
- Calories: ~320
- Fats: 8g
- Protein: 28g
- Carbs: 35g
- Fiber: 5g
- Sugar: 10g
Keto Zucchini Lasagna Skillet
This Keto Zucchini Lasagna Skillet is the ideal low-carb comfort food that doesn’t sacrifice flavor. By replacing traditional pasta sheets with thinly sliced zucchini, this dish drastically reduces carb content while maintaining the satisfying, hearty texture of lasagna. Layered with a rich tomato-based meat sauce, ricotta, and melty mozzarella cheese, it’s packed with savory flavors. To make, sauté ground beef with onions and garlic, stir in marinara sauce, and layer with zucchini slices and cheeses. Simmer until bubbly and golden. It’s a wholesome, keto-friendly recipe perfect for dinner that is both nutritious and delicious.
- Per Serving:
- Calories: ~450
- Fats: 32g
- Protein: 28g
- Carbs: 10g
- Fiber: 2g
- Sugar: 4g
Korean BBQ Beef Bowl
Bursting with bold flavors and a perfect balance of sweet and savory, the Korean BBQ Beef Bowl is a delightful dish that’s simple to prepare and satisfying to enjoy. It features juicy, marinated beef cooked to perfection, paired with steamed rice and topped with crunchy vegetables like carrots and cucumbers for added texture. The soy sauce-based marinade combined with sesame oil and a touch of honey enhances the beef’s rich taste, making it irresistibly flavorful. This meal is not only quick to assemble but also offers a good mix of proteins and carbohydrates, making it nutritious and fueling your day.
- Per Serving:
- Calories: ~520
- Fats: 18g
- Protein: 34g
- Carbs: 48g
- Fiber: 3g
- Sugar: 8g
Roasted Veggie Grain Bowl
The Roasted Veggie Grain Bowl is a powerhouse of nutrition and flavor, making it a perfect addition to any meal plan. Packed with roasted seasonal vegetables like sweet potatoes, zucchini, and bell peppers, this dish is laid on a bed of hearty quinoa or farro, adding a nutty and filling grain base. A drizzle of lemon-tahini dressing ties everything together with a creamy and tangy kick. Rich in fiber and plant-based nutrients, this bowl provides sustained energy and supports digestive health. Its balance of flavors and textures makes it both delicious and satisfying, while being easy to prepare in under 30 minutes.
- Per Serving:
- Calories: ~450
- Fats: 15g
- Protein: 12g
- Carbs: 60g
- Fiber: 8g
- Sugar: 7g
Grilled Tilapia Tacos
These Grilled Tilapia Tacos are a flavorful and healthy twist on classic tacos, making them perfect for lunch or dinner. Tilapia is a lean and protein-rich fish that cooks quickly and pairs wonderfully with fresh toppings. To make this dish, season tilapia fillets with a mix of chili powder, cumin, garlic, and lime juice, then grill them until tender. Serve on warm corn tortillas with shredded cabbage, pico de gallo, a drizzle of lime crema, and fresh cilantro. These tacos are light, satisfying, and packed with nutrients, providing a balanced meal that’s easy to prepare in under 30 minutes.
- Per Serving:
- Calories: ~300
- Fats: 10g
- Protein: 25g
- Carbs: 25g
- Fiber: 4g
- Sugar: 3g
Spicy Lemon Chicken Skewers
Spicy Lemon Chicken Skewers are a perfect choice for a quick, flavorful, and healthy meal. They combine tender chunks of chicken marinated in a zesty blend of lemon juice, olive oil, garlic, paprika, and chili flakes, then grilled to juicy perfection. These skewers are packed with protein, making them an excellent option for muscle repair and overall energy. Serve alongside a fresh salad or grilled vegetables for a complete balanced dish. With minimal prep and a short cook time, they are ideal for busy weeknights or summer gatherings.
- Per Serving:
- Calories: ~220
- Fats: 8g
- Protein: 30g
- Carbs: 3g
- Fiber: 0g
- Sugar: 1g
Vegan Sweet Potato and Black Bean Chili
Hearty, comforting, and packed with nutrients, Vegan Sweet Potato and Black Bean Chili is a delicious plant-based dish that’s perfect for any occasion. Sweet potatoes provide a natural sweetness and are a great source of vitamins A and C, while black beans are loaded with fiber and protein, making this chili both filling and nourishing. To make it, sauté onions, garlic, and bell peppers, then add diced sweet potatoes, black beans, crushed tomatoes, vegetable broth, and your favorite chili spices. Simmer until the sweet potatoes are tender and the flavors meld together. Garnish with fresh cilantro or avocado for a tasty finish.
- Per Serving:
- Calories: ~280
- Fats: 5g
- Protein: 10g
- Carbs: 52g
- Fiber: 13g
- Sugar: 10g
Also Read:
21 High-Protein Breakfast Ideas for Weight Loss
20 Healthy Breakfast Ideas for Weight Loss
Salmon Power Bowl
The Salmon Power Bowl is a delightful and nutrient-packed meal that combines vibrant flavors with a host of health benefits. This dish typically features flaky grilled salmon on a bed of quinoa or brown rice, along with fresh vegetables like spinach, avocado, cherry tomatoes, and cucumber. A drizzle of lemon-tahini dressing brings everything together, adding a boost of flavor and healthy fats. Rich in omega-3 fatty acids, protein, and essential vitamins, this power bowl supports heart health, improves brain function, and keeps you feeling satisfied longer. It’s easy to prepare and perfect for a quick, balanced meal.
To make it: Cook quinoa or brown rice as a base. Grill or pan-sear the salmon with a touch of olive oil, salt, and pepper. Assemble the bowl with the grains, cooked salmon, fresh veggies, and drizzle with your favorite dressing.
- Per Serving:
- Calories: ~450
- Fats: 20g
- Protein: 35g
- Carbs: 30g
- Fiber: 6g
- Sugar: 3g
Turkey Meatballs with Marinara
Turkey meatballs with marinara are a delicious and nutritious option for a satisfying meal. Made with lean ground turkey, these meatballs are high in protein while being lower in fat compared to traditional beef or pork versions. The marinara sauce not only enhances the flavor but also provides a dose of antioxidants from tomatoes. This dish is ideal for those looking to enjoy a hearty, health-conscious dinner.
To make it: Combine lean ground turkey with breadcrumbs, an egg, minced garlic, and Italian seasoning. Roll into small balls and bake or pan-sear until golden. Simmer the meatballs in marinara sauce and serve with spaghetti or zucchini noodles.
- Per Serving:
- Calories: ~320
- Fats: 12g
- Protein: 28g
- Carbs: 25g
- Fiber: 4g
- Sugar: 6g
Lentil & Spinach Curry
This hearty Lentil & Spinach Curry is a plant-based dish packed with flavor and nutrition. Lentils are an excellent source of plant-based protein and fiber, which help promote satiety and support digestive health. Spinach adds a boost of vitamins A and C, along with iron and antioxidants, making this a nutrient-dense choice. To make it, sauté onions, garlic, and ginger in a little olive oil. Add curry powder, cumin, and turmeric for bold flavor. Stir in red lentils, diced tomatoes, and coconut milk, and simmer until the lentils are tender. Toss in fresh spinach at the end and cook until wilted. Serve with brown rice or quinoa for a balanced meal.
- Per Serving:
- Calories: ~280
- Fats: 10g
- Protein: 12g
- Carbs: 32g
- Fiber: 10g
- Sugar: 5g
Stuffed Bell Peppers
Stuffed bell peppers are a versatile and nutritious meal that can be customized in countless ways. Hollowed bell peppers are filled with a mixture of protein, grains, and vegetables, then baked to perfection. To make a classic version, sauté onions, garlic, and ground turkey or lentils in a pan. Add cooked brown rice, diced tomatoes, Italian seasoning, and shredded cheese. Stuff the mixture into halved bell peppers, top with additional cheese, and bake until tender. Packed with protein, fiber, and vitamins, stuffed bell peppers are ideal for a balanced and satisfying meal.
- Per Serving:
- Calories: ~250
- Fats: 8g
- Protein: 18g
- Carbs: 20g
- Fiber: 6g
- Sugar: 5g
Blackened Chicken Cobb Salad
Blackened Chicken Cobb Salad is a flavorful and hearty dish perfect for those looking for a nutritious and satisfying meal. The smoky and spicy flavor of the blackened chicken pairs beautifully with crisp greens, creamy avocado, tangy blue cheese, hard-boiled eggs, and juicy cherry tomatoes. To make this dish, season chicken breasts with a blend of paprika, garlic powder, cayenne, and other spices, then sear them until perfectly charred. Assemble the salad by layering fresh ingredients and topping with your favorite dressing. Packed with protein, healthy fats, and fiber, it supports muscle repair and keeps you feeling full longer.
- Per Serving:
- Calories: ~350
- Fats: 15g
- Protein: 30g
- Carbs: 10g
- Fiber: 4g
- Sugar: 3g
Eggplant Parmesan Bake
Eggplant Parmesan Bake is a delicious and healthier twist on the classic Italian dish. Made by layering breaded and baked slices of eggplant with rich marinara sauce, fresh basil, and a mix of mozzarella and Parmesan cheeses, this recipe eliminates the need for frying while still delivering bold flavors. Eggplants are low in calories and rich in antioxidants, while the combination of tomatoes and cheese adds a wholesome dose of nutrients. This meal is satisfying yet balanced, making it perfect for weekday dinners or meal prep.
- Per Serving:
- Calories: ~320
- Fats: 12g
- Protein: 14g
- Carbs: 35g
- Fiber: 8g
- Sugar: 9g
Teriyaki Salmon Bowl
This Teriyaki Salmon Bowl is a fusion of bold flavors and balanced nutrition, making it a go-to meal for those seeking both health and taste. The dish features perfectly seared salmon glazed with a sweet and savory teriyaki sauce, paired with steamed rice and fresh sautéed vegetables like broccoli, carrots, and snap peas. Salmon is rich in omega-3 fatty acids, improving heart health, while the vegetables add a vibrant mix of vitamins and fiber. This wholesome bowl is satisfying yet light, perfect for lunch or dinner. Quick and simple to prepare, it’s an ideal choice for busy weekdays.
- Per Serving:
- Calories: ~450
- Fats: 18g
- Protein: 35g
- Carbs: 38g
- Fiber: 6g
- Sugar: 12g
Start Your Healthy and Delicious Journey Today
Eating healthy doesn’t need to feel like a chore or compromise on taste. With these 30 meal ideas, you can stay on track with your fitness goals while savoring every bite. Start with one or two recipes this week and watch how easy and enjoyable calorie-conscious living can be.
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