5 Healthy Recipes Under 500 Calories (That Actually Taste Good)

ByEdita

Looking for healthy meals under 500 calories that are easy, quick, and satisfying? These low-calorie recipes are ideal for weight loss, clean eating, or simply maintaining your energy without the crash. Each meal is packed with nutrients, flavour, and none of the guilt.

✅ High protein
✅ Meal prep–friendly
✅ Easy ingredients
✅ Under 500 calories each

1. Grilled Chicken with Quinoa and Vegetables

Calories: ~480

This simple combo of grilled chicken, quinoa, and veggies is a go-to for a balanced, low-calorie dinner.

Ingredients:

  • 4 oz grilled chicken breast
  • 1/2 cup cooked quinoa
  • 1 cup steamed broccoli
  • 1/2 cup bell peppers
  • 1 tsp olive oil
  • Lemon juice, garlic, salt, pepper

Directions:
Grill the chicken with garlic and pepper. Sauté bell peppers in olive oil. Serve with quinoa and steamed broccoli. Top with lemon juice for a fresh finish.

2. Spicy Shrimp Lettuce Wraps

Calories: ~330

These protein-packed lettuce wraps are spicy, light, and perfect for a low-calorie lunch or dinner.

Ingredients:

  • 6 oz shrimp
  • 3 large lettuce leaves
  • 1/4 avocado
  • 1 tbsp plain Greek yogurt
  • 1 tsp sriracha
  • 1/2 cup cabbage slaw
  • Lime juice, garlic, chili flakes

Directions:
Cook shrimp with garlic and chili. Mix yogurt and sriracha for a light spicy sauce. Assemble everything in crisp lettuce leaves.

3. Healthy Tofu Stir-Fry with Veggies

Calories: ~450

A colorful plant-based stir-fry that delivers flavor, fiber, and protein — all under 500 calories.

Ingredients:

  • 3 oz tofu
  • 1 cup broccoli
  • 1/2 cup carrots
  • 1/2 cup bell peppers
  • 3/4 cup brown rice
  • 1 tsp sesame oil
  • 1 tbsp low-sodium soy sauce
  • Garlic, ginger

Directions:
Stir-fry tofu until golden. Add veggies, garlic, and ginger. Pour in soy sauce. Serve over brown rice for a filling meatless meal.

4. Breakfast Bowl with Eggs, Sweet Potato & Avocado

Calories: ~400

Fuel your morning with this clean and filling breakfast bowl — high in protein and healthy fats.

Ingredients:

  • 2 eggs
  • 1/2 cup roasted sweet potato
  • 1/2 avocado
  • 1 cup spinach
  • 1 tsp olive oil
  • Chili flakes, salt, pepper

Directions:
Roast the sweet potato, sauté spinach in olive oil, cook the eggs to your liking. Combine all ingredients in a bowl and top with chili flakes.

5. Chickpea and Feta Salad

Calories: ~460

This quick vegetarian salad is protein-packed, fiber-rich, and seriously satisfying.

Ingredients:

  • 3/4 cup chickpeas
  • 1/4 cup diced cucumber
  • 1/4 cup chopped tomatoes
  • 2 tbsp crumbled feta cheese
  • 1/4 avocado
  • 1 tsp olive oil
  • 1 tsp balsamic vinegar
  • Salt, pepper, parsley

Directions:
Toss everything together in a bowl. Serve chilled. Great for lunch or a light dinner.

Final Thoughts

Eating healthy doesn’t mean starving or settling for bland meals. These healthy recipes under 500 calories prove you can eat smart and still enjoy every bite.

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