Home Dinner 25 Healthy 500-Calorie Meals (+ Dinner Recipes)

25 Healthy 500-Calorie Meals (+ Dinner Recipes)

Looking for delicious recipes that won’t break the calorie bank? These 500-calorie meals are the perfect blend of hearty, delicious, and guilt-free. 

From satisfying vegan bowls to comforting stews and protein-packed stir-fries, there’s a dish for any day.

Salmon Poke Bowls with Vegetables
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Whether you’re watching your weight or simply aiming for a healthier lifestyle, these recipes are perfect.

Say goodbye to bland diets and hello to a menu filled with mouthwatering options. 

1. Chicken Tikka Masala with Vegetables (498 kcal)

 A vivid fusion of bold flavors will transport you to the heart of Delhi. The succulent chicken pieces are marinated in a mouthwatering blend of aromatic spices. They’re seared to lock in the goodness, resulting in a juicy bite with a smoky char.

Accompanying this protein-packed main are vibrant, crunchy vegetables bursting with natural sweetness. 

This chicken tikka masala will satisfy your appetite without tipping the calorie scale.

2. Ground Beef Stir Fry (477 kcal)

Celebrate the vibrant flavors of Asian cuisine with this tantalizing ground beef stir-fry. The tender beef is stir-fried to perfection with a symphony of colorful, crunchy veggies. Each bite delivers a hint of umami and sweetness with a touch of heat. 

This dish is a nutritious, low-calorie meal that sings with flavor and keeps you satisfied.

3. Pasta Puttanesca (490 kcal)

Dive into the heart of Italian cuisine with the sophisticated flavors of pasta puttanesca. 

Al dente strands of pasta are enveloped in a zesty tomato-based sauce. The dish is studded with punchy hits of garlic, capers, and olives. It’s finished off with a sprinkle of fresh herbs for a truly refreshing treat.

4. Pork Loin Roast (508 kcal)

Savor the comforting goodness of a perfect pork loin roast. This dish stars a juicy cut of pork loin, meticulously roasted to tender, mouthwatering perfection. 

A beautiful blend of herbs and spices forms a tantalizing crust on the outside as it roasts. It’s drizzled with honey garlic butter sauce for a finger-licking delicious bite.

This meal celebrates traditional roasting methods while staying within your caloric limits.

5. Japanese Chicken and Egg Rice Bowl (Oyakodon) (496 kcal)

Step into the tranquility of Japanese cuisine with the delightful oyakodon. This heartwarming bowl stars chicken pieces, fluffy eggs, and savory onions in umami-rich sauce. 

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It’s nestled atop a steaming, fragrant rice that absorbs all the flavors. Each mouthful is a comforting embrace, offering a balance of textures and flavors. 

6. Vegan Buddha Bowl (503 kcal)

Embark on a guilt-free culinary journey with this wholesome vegan Buddha bowl. This colorful palette of nutrition has a vibrant array of roasted chickpeas and sweet potatoes. It’s served over a bed of fluffy quinoa, packed with protein and nutty goodness. 

Dollops of creamy pesto sauce and slices of avocado add an indulgent twist. This bowl is a perfect harmony of flavors that’ll make you love plant-based eating.

7. Creamy Tuna Pasta Bake (497 kcal)

Revel in the comforting embrace of this creamy tuna pasta bake. Al dente pasta shells, flaky tuna crunchy peas, and corn are smothered in a creamy sauce. It’s topped with grated mozzarella that turns golden and bubbly as it bakes.

As the rich, cheesy aroma wafts from the oven, you can almost taste the warm, comforting flavors. This lovely classic is a calorie-conscious twist on a family favorite.

8. Instant Pot Loaded Baked Potatoes (501 kcal) 

Looking for an easy yet impressive side dish? Indulge in the goodness of these loaded baked potatoes. They’re packed with veggies, bacon, and cheese. A dollop of sour cream adds a tangy creaminess. It marries all the flavors together. 

And the best part is your Instant Pot does most of the work for this recipe!

9. Texas Chili (489 kcal)

Take a trip to the heart of Texan culinary tradition with the classic Texas chili. It features lean ground beef slowly simmered in a flavorful broth with warm spices. 

A sprinkle of sharp cheddar and a dollop of light sour cream finish this bowl of goodness. This dish delivers a satisfying meal without the calorie guilt.

10. Sweet and Spicy Salmon Bowls (507 kcal) 

Savor the vibrant flavors of this sweet and spicy salmon bowl. Each bowl features a beautifully cooked salmon fillet with luscious sweet and spicy sauce. They’re served with mango salsa to contrast the rich sauce.

Serve this over a bed of fluffy rice for a well-balanced meal.

11. Butternut Squash Risotto with Sausage and Crispy Sage (479 kcal)

Looking for a dish that’ll warm your soul and fill your belly? Indulge in the comforting flavors of butternut squash risotto!

This creamy, dreamy dish combines arborio rice with nutty, earthy butternut squash. It combines smoky sausage and crispy sage for a hearty flavor contrast.

With just 479 calories, this delightful combination of autumnal ingredients will leave you craving more.

12. Beef Stroganoff (527 kcal)

Prepare for a feast fit for a king with this meaty, creamy beef stroganoff! The tender beef slices swim in a luscious sauce. It coats every morsel in a blanket of decadence. 

It has earthy tones of sautéed mushrooms and the slight tang of yogurt that ties everything together. Best of all, there are delicate strands of egg noodles for the perfect balance of textures. 

13. Bang Bang Shrimp Tacos (492 kcal)

Experience a fiesta of flavors with a big bite of these bang-bang shrimp tacos. Each soft, warm tortilla cradles a generous serving of crispy shrimp fried to a golden-brown perfection. A drizzle of bang bang sauce adds a delightful punch.

Plus, a crunch of fresh cabbage slaw introduces an element of surprise. 

14. Chicken and Wild Rice Soup (529 kcal) 

Warm your soul with this chicken and wild rice soup! This bowl of goodness combines tender, juicy chicken with hearty wild rice in a nourishing bowl. It’s simmered in a creamy, buttery broth infused with aromatic herbs and spices.

With just 529 calories, this soul-soothing soup will keep you satisfied and cozy.

15. Lasagna (493 kcal)

Nothing beats classic lasagna when you’re looking for comfort food. And with this recipe, you can enjoy it within your dietary limitations!

Thin pasta sheets are layered with a rich, meaty tomato sauce. Velvety ricotta and melted mozzarella cheese intertwine with the sauce, creating a gooey, cheesy heaven.

Plus, it’s loaded with beef and sausage for a truly filling meal.

16. Breakfast Burritos (534 kcal)

Kickstart your day with these nutritious and vibrant breakfast burritos. Each one is a feast of fluffy scrambled eggs, smoky pork sausage, creamy avocados, and crispy potatoes. Everything is tucked into a perfectly charred tortilla. 

This breakfast favorite is a satisfying meal to fuel your morning.

17. Meatball Minestrone Soup (498 kcal)

Dive into the comforting depths of this meatball minestrone. This hearty dish features seasoned meatballs simmered to tender perfection in a tomato-rich broth. It’s brimming with vibrant vegetables and delicate pasta. 

The robust flavor of the meatballs beautifully complements the light, nourishing broth. Each spoonful promises delightful textures and flavors. 

18. Vegan Pad Thai (520 kcal)

Savor this vegan pad Thai recipe’s sweet, sour, and spicy symphony. Tender rice noodles form the heart of this dish. They’re tossed with a medley of colorful, crunchy vegetables. 

A rich, tangy tamarind sauce coats every strand, delivering an authentic Thai flavor. Crunchy roasted peanuts and fresh cilantro add the finishing touches. 

This vegan, low-calorie rendition of the classic Thai favorite will surely delight your palate.

19. Bulgur Salad (485 kcal)

Are you on the hunt for something light and refreshing? Treat yourself to a bowl of bulgur salad. It’s loaded with bright flavors for tomatoes, bell peppers, cucumbers, lemon juice, and fresh parsley. The ingredients coat the nutty bulgur with a boost of hearty flavors. 

This salad celebrates simple, clean flavors under a friendly calorie count.

20. Mexican Quinoa Bowls (517 kcal)

Fluffy, protein-rich quinoa forms the base of these hearty bowls. They have tomato corn salsa, vegan crema, beans, and avocados, bringing a fantastic contrast of flavors and textures.

These bowls are a nutritious, low-calorie tribute to the robust taste of Mexican cuisine.

21. Spicy Miso Ramen (492 kcal)

Bring some heat to your dinner table with spicy miso ramen.

This bowl features a steaming, flavor-infused broth laced with umami-rich miso and a kick of chili oil. It cradles tender ramen noodles, slices of chicken, and a colorful array of vegetables. The delicate soft-boiled egg adds a layer of indulgence with its rich, runny yolk. 

Each spoonful is a delightful dance of flavors and textures, making this low-calorie dish a sensory delight.

22. Guinness Beef Stew (528 kcal)

Discover the hearty, comforting warmth of Guinness beef stew. The tender beef chunks are slowly simmered in a rich, robust sauce laced with Guinness. 

The stew is studded with chunks of carrot and potato, offering a pleasant bite. Fresh herbs add a subtle aroma, and a dollop of mashed potato on top adds a creamy finish. 

This low-calorie version of a traditional Irish favorite is as comforting as it is nutritious.

23. Chicken Fried Rice (473 kcal)

Enjoy a Chinese takeout classic with this recipe for chicken fried rice. This dish features fragrant jasmine rice stir-fried with tender morsels of chicken and a rainbow of vegetables. 

A sprinkle of green onions adds a fresh finish, making this dish a surefire hit. It’s a wholesome, well-rounded meal in a bowl that’s low in calories yet high in protein.

24. Philly Cheesesteak Sandwich (532 kcal)

Take a big bite of this Philly cheesesteak sandwich’s cheesy, meaty goodness. 

The strips of lean steak are seared to perfection and sautéed with onions and bell peppers. A generous layer of melted provolone cheese adds a creamy, indulgent twist.

Everything is tucked in a perfectly toasted hoagie roll. It’s crisp on the outside but fluffy on the inside.

25. Ground Pork Stir-Fry (509 kcal)

Skip the takeouts and whip up this ground pork stir-fry for an Asian-inspired meal!

The savory ground pork is stir-fried to perfection with a colorful array of crunchy, fresh vegetables. It’s tossed in a tangy soy-based sauce with hints of garlic and ginger. 

This dish is a protein-packed, low-calorie option that doesn’t compromise flavor.

25 Healthy 500-Calorie Meals (+ Dinner Recipes)

Try these 500-calorie meals for dishes you can feel good about. From pasta to potatoes to chili, you’ll want to try them all.

Ingredients

  • Chicken Tikka Masala with Vegetables (498 kcal)

  • Ground Beef Stir-Fry (477 kcal)

  • Pasta Puttanesca (490 kcal)

  • Pork Loin Roast (508 kcal)

  • Japanese Chicken and Egg Rice Bowl (Oyakodon) (496 kcal)

  • Vegan Buddha Bowl (503 kcal)

  • Creamy Tuna Pasta Bake (497 kcal)

  • Instant Pot Loaded Baked Potatoes (501 kcal)

  • Texas Chili (489 kcal)

  • Sweet and Spicy Salmon Bowls (507 kcal)

  • Butternut Squash Risotto with Sausage and Crispy Sage (479 kcal)

  • Beef Stroganoff (527 kcal)

  • Bang Bang Shrimp Tacos (492 kcal)

  • Chicken and Wild Rice Soup (529 kcal)

  • Lasagna (493 kcal)

  • Breakfast Burritos (534 kcal)

  • Meatball Minestrone Soup (498 kcal)

  • Vegan Pad Thai (520 kcal)

  • Bulgur Salad (485 kcal)

  • Mexican Quinoa Bowls (517 kcal)

  • Spicy Miso Ramen (492 kcal)

  • Guinness Beef Stew (528 kcal)

  • Chicken Fried Rice (473 kcal)

  • Philly Cheesesteak Sandwich (532 kcal)

  • Ground Pork Stir-Fry (509 kcal)

Instructions

  • Select your favorite recipe.
  • Organize all the required ingredients.
  • Prep a low-calorie dish in 30 minutes or less!
500-Calorie Meals

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INSANELYGOOD

Hey there! I'm Kim. I love running, cooking, and curling up with a good book! I share recipes for people who LOVE good food, but want to keep things simple :)

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