500 Calorie Meals Recipes

500 Calorie Meals Recipes

We are bringing you the healthiest meal recipes that provide only 500 calories or less. These 500 calorie meals are some of the most delicious and healthy recipes that you should cook at home if you are trying to manage your weight. Aside from being low in calorie, these healthy recipes are also high in nutritional value. You can achieve a much leaner body quickly if you have a healthy diet consisting of these 500 calorie meals. Also, don’t forget to follow a daily exercise routine and avoid sleeping late.

1Lentil Pasta with Arugula Pesto – 397 Calories

Ingredients:

  • 3 cloves of garlic, peeled
  • 12 oz lentil pasta
  • 2 cups arugula
  • Juice and zest of 1 lemon
  • ½ cup pine nuts
  • ¼ cup olive oil
  • ½ cup shredded parmesan
  • Salt & pepper
  • Shredded parmesan and red pepper flakes for serving

Directions:

  • Cook the pasta
  • While pasta is cooking, process garlic in the food processor until finely chopped
  • Add two handfuls of arugula, lemon zest and juice, pine nuts, olive oil, parmesan, and salt & pepper to taste in the food processor
  • Process again until desired consistency is achieved
  • Toss with pasta
  • Top with shredded parmesan and red pepper flakes

2Bruschetta Chicken – 316 calories

Ingredients:

  • ½ cup all-purpose flour
  • ½ cup egg substitute
  • 4 boneless chicken breast halves (4 ounces each)
  • ¼ cup dry bread crumbs
  • ¼ cup grated parmesan cheese
  • 1 tablespoon butter, melted
  • 2 large tomatoes, seeded and chopped
  • 3 tablespoons minced fresh basil
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon pepper

Directions:

  • Preheat oven to 375°
  • Place flour and egg substitute in separate shallow bowls. Dip chicken in flour, and then dip in egg substitute. Then place in a greased baking dish.
  • In a small bowl, mix cheese, bread crumbs, and butter. Sprinkle over chicken.
  • Loosely cover the baking dish with foil. Bake for 20 minutes.
  • Uncover and bake again 5 to 10 minutes longer, or until the thermometer reads 165°
  • In a small bowl, toss tomatoes with the remaining ingredients.
  • Spoon over chicken and bake 3-5 minutes

3Crockpot Cauliflower Chicken Chili – 432 calories

Ingredients:

  • ½ head of cauliflower, diced
  • 6 chicken thighs, boneless, skinless, cut in large chunks
  • 1 red bell pepper, diced
  • 1 onion, diced
  • 1 poblano pepper, diced
  • 2 garlic cloves, minced
  • 1 28-ounce can tomato puree
  • ½ cup chicken stock
  • 1 teaspoon sea salt
  • 2 tablespoons chili powder
  • ½ teaspoon chipotle chile flakes
  • ½ teaspoon freshly ground pepper
  • 1 avocado for topping, cubed
  • 1 lime for topping, cut into wedges
  • Fresh cilantro for topping, chopped

Directions:

  • Except for the avocado, lime, and cilantro, add all the ingredients to a crock pot and mix to combine.
  • Cook on low heat for 8 minutes. Taste and adjust seasoning.
  • Serve and top with avocado, a squeeze of lime juice, and cilantro to taste.

4Cheeseburger Pasta – 391 calories per serving

Ingredients:

  • 1 ½ cups uncooked whole wheat penne pasta
  • ¾ pound 90% lean ground beef
  • 2 tablespoons onion, chopped
  • 1 can tomato, no salt added
  • 2 tablespoons dill pickle relish
  • 2 tablespoons prepared mustard
  • 2 tablespoons catsup
  • 1 teaspoon steak seasoning
  • ¼ teaspoon seasoned salt
  • ¾ cup reduced-fat cheddar cheese, shredded
  • Green onions, chopped, optional

Directions:

  • Cook pasta. Meanwhile, in a large skillet, cook ground beef and onion over medium heat until meat is brown, and then drain excess oil.
  • Drain pasta and add to the ground beef
  • Stir in the tomatoes, mustard, pickle relish, catsup, steak seasoning, and seasoned salt.
  • Bring to a boil, and then reduce heat. Simmer uncovered for 5 minutes.
  • Sprinkle with cheese. Remove from the heat and let it stand until the cheese is melted.
  • Garnish with green onions if desired

5Breaded Pork Chops – 1 pork chop is 201 calories

Ingredients:

  • 6 bone-in pork loin chops (8 ounces each)
  • 1 cup seasoned breadcrumbs
  • 1/3 cup prepared ranch salad dressing
  • 2 tablespoons parmesan cheese, grated

Directions:

  • Preheat oven to 425°. Place salad dressing in a shallow bowl. In a separate shallow bowl, mix cheese and bread crumbs together.
  • Dip pork chop in the salad dressing, and then the crumb mixture. Pat the meat to help coating adhere.
  • Place the pork chop on an ungreased baking pan. Bake for 15 to 20 minutes or until thermometer reads 145°
  • Let it stand for 5 minutes before serving.

6Shrimp and Arugula Salad – 328 calories

Ingredients:

  • 8 cups baby arugula
  • 1 pound large cooked shrimp
  • 1 avocado, diced
  • 4 tablespoons good quality extra virgin olive oil
  • 2 lemons, 1 juiced and 1 cut into wedges
  • coarse sea salt and fresh cracked pepper

Directions:

  • Add arugula, shrimp, and avocado to a large bowl.
  • Drizzle with half olive oil, juice of one lemon, salt, and pepper to taste.
  • Toss lightly, then add more olive oil if needed to coat the arugula.
  • Serve with lemon wedges on the side.
  • Makes 4 servings

7Vietnamese Prawn Curry – 215 calories per serving

Ingredients:

  • Light sunflower oil spray
  • 1 onion, thinly sliced
  • 2 lemongrass sticks, trimmed and chopped
  • ½ green chili and ½ red chili, sliced
  • 1-2tbsp medium curry powder
  • 200ml semi-skimmed milk
  • 2 tablespoon fish sauce
  • 300g raw peeled prawns
  • 150g pak choi leaves separated

Directions:

  • Spray oil in the frying pan and add onion, lemongrass, and half of the chilies. Cook for 5 minutes to soften, then add a little water if it gets too dry.
  • Stir in the curry powder and cook for 1 minute
  • Add milk, fish sauce, and prawns and simmer for 3 to 4 minutes. Add the pak choi and simmer for 1 to 2 minutes more. Scatter a few chilies on top and serve.
  • Makes for 2 servings

8Fish & Courgette Chips – 480 calories per serving

Ingredients:

  • 800g chunky white fish fillets such as cod
  • 4 tablespoon rice flour
  • 2 eggs, separated
  • 1 tablespoon milk
  • 100g fine breadcrumbs
  • 4 tablespoon polenta
  • 2 teaspoon paprika
  • 500g courgettes, cut into chip-sized sticks
  • 4 tablespoon sunflower oil
  • Ketchup, to serve

Directions:

  • Heat the oven to 200 degrees Celsius. Meanwhile, cut the fish into equal-sized fingers. Place the rice flour on a plate, beat the egg yolks in a shallow bowl with the milk and mix the breadcrumbs, polenta, and paprika on a separate plate.
  • Dip each fish in the rice flour, then the egg and milk mixture, and finally in the breadcrumb mixture. Set aside.
  • Whisk the egg whites until it is frothy. Dip each courgette in the egg white then place in a single layer on a baking paper lined a baking tray.
  • Bake in the oven for 10 to 15 minutes until tender and golden.
  • At the same time, heat the oil in a large frying pan, then add the fish fingers and cook for 3 minutes on each side. Drain on kitchen paper and serve with courgette chips and ketchup.

9Chicken Balti – 231 calories per serving

Ingredients:

  • 1 tbsp sunflower oil
  • 1 onion, sliced
  • 400g skinless chicken breast fillets, cut into chunks
  • 4 tbsp balti paste
  • 250g new potatoes, halved or quartered if large
  • 100g baby spinach

Directions:

  • Heat the oil in a large pan. Then add the onion and cook for a few minutes.
  • Add the chicken and cook for 5 minutes.
  • Stir in the balti paste and cook for 1 minute, then add the potatoes and 200 ml water. Bring to boil, reduce heat, cover and simmer for 15 minutes until chicken is cooked.
  • Stir in the spinach until cooked.

10Gnocchi with White Beans – 307 calories per serving

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 package (16 ounces) potato gnocchi
  • 1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
  • 1 can (14-1/2 ounces) Italian diced tomatoes, undrained
  • 1 package (6 ounces) fresh baby spinach
  • 1/4 teaspoon pepper
  • 1/2 cup shredded part-skim mozzarella cheese
  • 3 tablespoons grated Parmesan cheese

Directions:

  • Heat oil over medium-high heat in a large skillet. Add onion and cook until tender. Add garlic and cook 1 minute more.
  • Add gnocchi, cook and stir up to 5 minutes or until golden brown.
  • Stir in the beans, tomatoes, spinach, and pepper.
  • Sprinkle with cheese, cover and remove from heat.
  • Makes 6 servings

11Roasted Chicken and Chorizo with Sweet Potato – 444 calories per serving

Ingredients:

  • 6 boneless chicken thighs
  • 1-2 tsp smoked paprika
  • 3 red onions, cut into wedges
  • 3 cloves garlic, 3 sliced sprigs of rosemary, leaves removed
  • 300g chorizo, cut into chunks
  • 3 sweet potatoes, cut into chunks
  • 2 tbsp olive oil
  • 250g cherry tomatoes on the vine
  • 1 red pepper, cut into chunks
  • 250g baby spinach leaves

Directions:

  • Heat oven to 200°C. Put chicken into roasting tin. Season with salt, ground black pepper, and smoked paprika.
  • Scatter over onion, rosemary, garlic, and chorizo. Add the sweet potato, drizzle with oil, and season.
  • Roast for 25 to 30 minutes.
  • Add tomatoes and peppers, and drizzle over cooking juices. Roast for 10 minutes.
  • Stir in spinach and cook for 5 minutes.

12Chinese-Style Chicken – 413 calories per serving

Ingredients:

  • 1tbsp vegetable oil
  • 4 chicken thighs, skin and bone removed, chicken cut into strips
  • 250g medium egg noodles
  • 3tbsp soy sauce
  • 2 garlic cloves, crushed
  • ½ each red, green and yellow pepper, deseeded, in strips
  • 250g carrots, trimmed, peeled and cut into ribbons
  • 1 bunch spring onions, trimmed and sliced diagonally

Directions:

  • Heat the oil in a wok, add the chicken and fry for 5 minutes until brown.
  • Meanwhile, pour boiling water into a pan, return to the boil, add the noodles and cook for 4 minutes.
  • Add 2 tbsp soy sauce, garlic, and peppers to the chicken, and cook for 2 minutes. Stir in the carrot ribbons and cook for another 2 minutes.
  • Drain the noodles, add to the pan and toss together with the remaining soy sauce and spring onions.
  • Makes 4 servings.

13Slow-Cooked Lemon Chicken – 336 calories per serving

Ingredients:

  • 6 bone-in chicken breast halves (12 ounces each), skin removed
  • 1 teaspoon dried oregano
  • 1/2 teaspoon seasoned salt
  • 1/4 teaspoon pepper
  • 2 tablespoons butter
  • 1/4 cup water
  • 3 tablespoons lemon juice
  • 2 garlic cloves, minced
  • 1 teaspoon chicken bouillon granules
  • 2 teaspoons minced fresh parsley
  • Hot cooked rice

Directions:

  • Pat chicken dry with paper towels. Combine the oregano, seasoned salt, and pepper and rub over chicken.
  • In a skillet over medium heat, brown the chicken in butter; transfer to a 5-qt. slow cooker. Add water, lemon juice, garlic and bouillon to the skillet and bring to a boil, stirring to loosen browned bits. Pour over chicken.
  • Cover and cook on low for 5-6 hours. Baste chicken with cooking juices. Add parsley. Cover and cook 15-30 minutes longer or until meat juices run clear.
  • Serve with rice. (If desired, cooking juices may be thickened before serving.)
  • Makes 6 servings.

14Cauliflower Pizza – 227 calories per serving

Ingredients:

  • 650g cauliflower
  • 1 egg, lightly beaten
  • 40g finely grated Parmesan
  • 1tbsp thickening granules
  • 227g can chopped tomatoes
  • 1 garlic clove, crushed
  • 100g light mozzarella, drained
  • A few basil leaves

Directions:

  • Preheat the oven to 230, Gas 8. Cut the cauliflower into florets. Blitz in a processor until it looks like crumbs.
  • Tip into a bowl. Add a little salt, egg, parmesan and thickening granules. Stir together to thoroughly combine.
  • Line a baking sheet with baking parchment. Spread the cauliflower mixture onto the tray using a palette knife.
  • Bake for 10 mins until golden and firm.
  • Meanwhile, drain the tomatoes. Spread them with 1 tbsp of the juice over the ‘pizza’ base. Sprinkle with garlic.
  • Chop the mozzarella into small cubes and scatter over the pizza base, along with the basil.
  • Bake for 10 mins, until the cheese, is melted. Cut into wedges to serve.
  • Makes for 3 servings.

15Red Pepper & Parmesan Tilapia – 179 calories per serving

Ingredients:

  • 1/4 cup egg substitute
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • 1/2 to 1 teaspoon crushed red pepper flakes
  • 1/2 teaspoon pepper
  • 4 tilapia fillets (6 ounces each)

Directions:

  • Place egg substitute in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes, and pepper. Dip fillets in egg substitute, then in the cheese mixture.
  • Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork.
  • Makes 4 servings.

FOR MORE HEALTHY RECIPES 
VISIT OUR PINTEREST PAGE
CLICK HERE
Recipes