Food Health

Lose Weight With These Meals Under 500 Calories You’ll Actually Want To Eat


July 11th, 2017   |   Updated on March 8th, 2024

Although eating the right type of carbohydrates is healthy, you don’t want to have your heaviest meal at night. It can useful to have other alternatives to your typical pizza or pasta, especially if you’re trying to eat a nutritious meal.

No matter when you eat your biggest meal of the day, your calories should still work for you. These meals are jam-packed with nutrients from energy-sustaining protein to disease fighting antioxidants while still ensuring you keep calorie counts low. Each of these comforting and filling meals are well under 500 calories, meaning you’ll be full and satisfied afterward without sacrificing weight loss goals.

1. Chicken Parmesan Zucchini Boats


Zucchini stuffed with chicken Parmesan, guys. Calories: 500 (includes three zucchini boats) Protein: 57.3g

Stuffed zucchini boats filled with the flavors of chicken parmesan. This low carbohydrate, high protein meal will leave you feeling satisfied!


2. Zoodles With Chicken and Spicy Almond Butter Sauce


You’ll want to douse everything in this spicy almond butter sauce. Trust. Calories: 370 Protein: 39.3g

This recipe for Zoodles with Chicken and Spicy Almond Butter Sauce is low-carb, high in protein and makes veggies flavorful and fun to eat!


3. Skinny Mini Meat Loaves With Sweet Potato Coins


Make one medium sweet potato worth of coins per person to get the nutritional information below. Calories: 516 (for five mini meat loaves) Protein: 46.7g

I’ve made Skinny Mini Meat Loaves more times than I can count. It’s one of those go-to easy dinner recipes the whole family enjoys. These mini meat loaves also pair well with a variety of sides, so you can use up whatever you have on-hand or satisfy a mac & cheese craving!


4. Garlic Teriyaki Shrimp


Probably better for you than takeout, and it only talks 30 minutes to whip it up. Calories: 272 Protein: 43.95g With a cup of brown rice: Add 216 calories and 5 grams of protein.

We had glanced at the menu before we arrived, but when we got there Jordan changed his mind and ended up getting one of the specials – Garlic Teriyaki Shrimp.


5. Asian Shredded Chicken Salad


This tangy, chicken-loaded salad will hit the spot. Yum. Calories: 512 Protein: 40.2g

This mainly happens with produce (tomatoes, potatoes, lettuce, etc) and lately cabbage! One driver had cabbage rejected 2 weeks in a row! I think one week he had 500 pounds and one week 1000 pounds rejected.


6. Sesame Kale Glow Bowl

Sesame Kale Glow Bowl

Make this vegan recipe in only 20 minutes and easily pack any leftovers for tomorrow’s lunch. Calories: 428 Protein: 20.9g

It’s about time for another Glow Bowl recipe! Glow Bowls are always my go-to when I want to throw something together that’s quick, nourishing and super delish.


7. Chipotle Sweet Potato Turkey Burgers


Use this recipe to whip up four chipotle burgers. Then throw them on some wheat buns and treat yo’ self. Calories: 337 Protein: 33.7g With a whole wheat bun: Add 130 calories and 7 grams of protein.

As an adult with reasonable influence over most events throughout my day, I feel responsible to feed myself with some measure of prudence and respect. The most recent savior of my culinary dignity: Chipotle Sweet Potato Turkey Burgers.


8. Salmon Quinoa Bowl


Use 3 ounces of salmon, 2 ounces Greek yogurt, and 2 ounces of feta cheese to get the nutritional info below. Calories: 524 Protein: 39.7g

This Salmon Quinoa Bowl is packed full of protein and fresh flavors that will leave you filling both full and healthy.


9. Marinara and Kale Stuffed Spaghetti Squash Bowls


Halve a spaghetti squash, toss in the kale, cheese, and marinara, and you’ve got a stringy, gooey comfort food dinner. Calories: 513 Protein: 23.8g

Roasted spaghetti squash stuffed with marinara and kale make for a healthy and comforting meal that you can eat straight out of the bowl!


10. Pizza Frittata


Pizza is good. So is breakfast. And with this dish, you can have it all. Calories: 450 Protein: 29.2g

When i saw the recipe for this Pizza frittata at Amuse your bouche, I almost jumped out of my chair. What a brilliant idea and why didn’t I ever think about it!?


11. Baked Salmon With Lentils and Lemon Herb Sauce


Only takes five ingredients and one pan. Heck yes. Calories: 516 Protein: 24.6g

Guys! It’s perfect baked salmon! with black lentils because they’re adorably little and richly colored and delicious, and then lemon herb sauce because it’s spring and I can’t stop with the lemon herb everything. gahhhh I love this meal!


12. Parmesan Crusted Cod


Switch up your dinner routine with this baked cheesy cod recipe. Calories: 230 Protein: 21.4g With a cup of brown rice: Add 216 calories and 5 grams of protein.

This Parmesan Crusted Cod recipe is one of the easiest fish meals to prepare for a quick, tasty weeknight dinner. You’ll have a super healthy meal ready to serve in less than 30 minutes, so grab the recipe and enjoy!


13. Quinoa & Swiss Chard Patties With Avocado Tahini Dip


Eat four of these vegetarian quinoa patties to get the nutritional info below. Calories: 500 Protein: 20g

This is going to be a short post. My grandmother is here right now (watching a German movie a few metres away) and, despite knowing that we’re moving in a few weeks just to see her more, I feel like I need to spend every moment of this visit with her. I guess old habits die hard and I’m used to seeing her for a couple weeks at a time every year or two.


14. Ranch Pork Chops With Grilled Jalapeño Corn Salsa


Add a little kick to your dinner with this spicy dish. Calories: 284 Protein: 24g With a cup of brown rice: Add 216 calories and 5 grams of protein.

Ranch Pork Chops with Grilled Jalapeno Corn Salsa is the perfect summer dinner! Fresh crisp corn is charred to perfection, mixed with jalapenos for a spicy salsa then served with juicy, grilled ranch pork chops!


15. Dustin’s Stir Fry


Serve up four delicious servings of this stir-fry in just 20 minutes. Calories: 158 Protein: 21.7g With a cup of brown rice: Add 216 calories and 5 grams of protein.

Dustin is my husband, for those who don’t know. It should be noted that he is a very, very good cook. Like, excellent. Anyway, he doesn’t do the cooking that often – what with working and going to school full time – but every once in a while, we get a treat and he makes this stir fry.