These healthy 500 calorie meals are so easy to make! Create a low calorie meal plan with breakfast, lunch and dinner recipes.
500 Calorie Meals
Looking to cut down on your daily calorie intake? If you’re trying to lose weight or you’re on a reduced-calorie diet, it can be hard to find options that are tasty, healthy and filling. These 500 calorie meals will fill you up without going overboard on the calories! From filling breakfasts to light lunches and healthy meals, I rounded up some of the best 500 calorie breakfast, dinner and lunch ideas.
Looking for even more 500 calorie meals? My meal prep app Dinner Prep Pro has over 400+ healthy and delicious recipes and meal prep instructions, too! Don't forget to check out my healthy dinner recipes roundup either.
Frequently Asked Questions
Is 500 calories okay for one meal?
Yes! 500 calories is a good amount for one meal, as long as the meal is made up of healthy ingredients and contains some protein.
Will you still feel full?
All of these meals under 500 calories are healthy and filling. They're pretty much all packed with protein and healthy ingredients, so even though you're not consuming a ton of calories, you'll still feel full for longer.
How many calories should you eat in a day?
The average daily calorie intake depends on a variety of factors including your age, gender, weight and physical activity level. It's normally recommended that women consume about 2,000 calories a day and that men consume about 2,500 calories a day.
500 Calorie Breakfasts
Starting the day off with a healthy breakfast is essential! These low calorie breakfasts will help you tackle the day. Make everything from easy overnight oats and baked eggs to pancakes and breakfast sandwiches.
Meal Prep Baked Oatmeal Cups {5 Ways}
40 minutes
These Baked Oatmeal Cups are the perfect grab and go breakfast. Choose from 5 different variations, from mango coconut to apple cinnamon!
Make this recipe
Calories: 235kcal | Carbohydrates: 33g | Protein: 6g | Fat: 9g | Saturated Fat: 5g | Cholesterol: 55mg | Sodium: 231mg | Potassium: 270mg | Fiber: 4g | Sugar: 12g | Vitamin A: 2195IU | Vitamin C: 0.6mg | Calcium: 186mg | Iron: 1.7mg
Easy Overnight Oats 9 Ways {Recipes + Tips}
1 hour 15 minutes
These Easy Overnight Oats recipes are perfect for busy mornings – try nine different flavours including carrot cake and banana bread!
Make this recipe
Calories: 283kcal | Carbohydrates: 31g | Protein: 16g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 3g | Trans Fat: 0.003g | Cholesterol: 3mg | Sodium: 264mg | Potassium: 217mg | Fiber: 5g | Sugar: 2g | Vitamin A: 67IU | Calcium: 319mg | Iron: 3mg
5 Easy Baked Egg Recipes
30 minutes
Learn how to make Baked Eggs 5 Ways in the oven! Try different flavours like ham and asparagus, broccoli cheddar and mushroom spinach.
Make this recipe
Calories: 160kcal | Carbohydrates: 1g | Protein: 11g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 338mg | Sodium: 159mg | Potassium: 121mg | Sugar: 1g | Vitamin A: 595IU | Calcium: 49mg | Iron: 1.5mg
2-Ingredient Banana Egg Pancakes {Meal Prep}
25 minutes
These 2-Ingredient Banana Egg Pancakes are a delicious grab & go breakfast idea you can meal prep and store in the freezer for busy mornings!
Make this recipe
Calories: 342kcal | Carbohydrates: 40g | Protein: 18g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 550mg | Sodium: 184mg | Potassium: 779mg | Fiber: 4g | Sugar: 22g | Vitamin A: 700IU | Vitamin C: 20.6mg | Calcium: 70mg | Iron: 2.9mg
Healthy Fruit and Yogurt Parfaits {Meal Prep}
20 minutes
These Healthy Fruit and Yogurt Parfaits are a great make-ahead breakfast idea with creamy Greek yogurt, homemade granola and fresh fruit.
Make this recipe
Calories: 221kcal | Carbohydrates: 35g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 29mg | Potassium: 313mg | Fiber: 4g | Sugar: 17g | Vitamin A: 560IU | Vitamin C: 25mg | Calcium: 91mg | Iron: 2mg
Sweet Potato Hash {Whole 30}
40 minutes
This Sweet Potato Hash is a savoury breakfast option you can meal prep for busy weekdays – plus, it’s Whole 30 friendly!
Make this recipe
Calories: 352kcal | Carbohydrates: 26g | Protein: 27g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 76mg | Sodium: 433mg | Potassium: 718mg | Fiber: 5g | Sugar: 9g | Vitamin A: 13900IU | Vitamin C: 267.3mg | Calcium: 50mg | Iron: 2.2mg
Easy Sausage Hashbrown Breakfast Casserole
1 hour
This Sausage Hashbrown Breakfast Casserole is made healthier thanks to the turkey sausage. It's a great freezer meal that you can prep ahead!
Make this recipe
Calories: 235kcal | Carbohydrates: 12g | Protein: 16g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 347mg | Sodium: 458mg | Potassium: 298mg | Sugar: 1g | Vitamin A: 590IU | Vitamin C: 5.4mg | Calcium: 114mg | Iron: 2.3mg
Easiest Healthy Acai Bowl Recipe
4 hours 10 minutes
This is the easiest Acai Bowl recipe! All you need is acai powder, frozen blueberries, banana, Greek yogurt for protein and honey!
Make this recipe
Calories: 346kcal | Carbohydrates: 43g | Protein: 9g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 4mg | Sodium: 58mg | Potassium: 409mg | Fiber: 14g | Sugar: 23g | Vitamin A: 84IU | Vitamin C: 12mg | Calcium: 92mg | Iron: 1mg
Starbucks Spinach Feta Wrap
35 minutes
This Starbucks Spinach Feta Wrap is a perfect copycat recipe made with egg whites, spinach and feta inside a toasted whole wheat wrap.
Make this recipe
Calories: 329kcal | Carbohydrates: 30g | Protein: 14g | Fat: 18g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 46mg | Sodium: 624mg | Potassium: 505mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1694IU | Vitamin C: 7mg | Calcium: 180mg | Iron: 2mg
5-Ingredient Egg White Frittata {Meal Prep}
40 minutes
This 5-Ingredient Egg White Frittata is the perfect high protein meal prep breakfast you can make ahead, with just 181 calories per serving!
Make this recipe
Calories: 181kcal | Carbohydrates: 5g | Protein: 23g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 365mg | Potassium: 466mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1150IU | Vitamin C: 10.7mg | Calcium: 40mg | Iron: 0.5mg
Freezer-Friendly Mini Breakfast Pizzas
40 minutes
These Freezer-Friendly Mini Breakfast Pizzas with turkey sausage and egg are the perfect grab and go option for those busy weekday mornings!
Make this recipe
Calories: 237kcal | Carbohydrates: 15g | Protein: 12g | Fat: 14g | Saturated Fat: 5g | Cholesterol: 76mg | Sodium: 554mg | Potassium: 247mg | Fiber: 1g | Sugar: 1g | Vitamin A: 424IU | Vitamin C: 18mg | Calcium: 76mg | Iron: 1mg
Meal Prep Sausage Egg McMuffin {Copycat}
40 minutes
This Meal Prep Sausage Egg McMuffin is a healthier copycat version of the McDonald's breakfast favourite with fewer calories!
Make this recipe
Calories: 406kcal | Carbohydrates: 26g | Protein: 31g | Fat: 19g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Cholesterol: 333mg | Sodium: 606mg | Potassium: 298mg | Fiber: 2g | Sugar: 3g | Vitamin A: 400IU | Vitamin C: 1.7mg | Calcium: 140mg | Iron: 4.5mg
500 Calorie Lunches
While I have a lot of 500 calorie lunch recipes on my site, here are my absolute favourite! They're healthier alternatives to takeout and they taste better, too.
Kale Chicken Caesar Wraps
35 minutes
These veggie-filled Kale Chicken Caesar Wraps are the perfect on-the-go lunch, with an avocado Caesar dressing that's lighter on calories.
Make this recipe
Calories: 400kcal | Carbohydrates: 13g | Protein: 35g | Fat: 23g | Saturated Fat: 6g | Cholesterol: 104mg | Sodium: 1461mg | Potassium: 741mg | Fiber: 1g | Sugar: 4g | Vitamin A: 3517IU | Vitamin C: 47mg | Calcium: 218mg | Iron: 2mg
Meal Prep Buffalo Chicken Wraps
35 minutes
These Meal Prep Buffalo Chicken Wraps are a delicious and easy lunch idea – pack them bento box style for your work week or school lunches!
Make this recipe
Calories: 437kcal | Carbohydrates: 50g | Protein: 26g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 55mg | Sodium: 2185mg | Potassium: 452mg | Fiber: 4g | Sugar: 6g | Vitamin A: 10200IU | Vitamin C: 8.3mg | Calcium: 210mg | Iron: 3.6mg
The Best DIY Instant Noodles
35 minutes
These healthy homemade instant noodles are an easy and delicious vegetarian lunch idea! Prep them in mason jars then just add water!
Make this recipe
Calories: 354kcal | Carbohydrates: 46g | Protein: 18g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Sodium: 2868mg | Potassium: 670mg | Fiber: 8g | Sugar: 7g | Vitamin A: 3807IU | Vitamin C: 58mg | Calcium: 96mg | Iron: 5mg
Sheet Pan Greek Chicken Meal Prep Bowls
35 minutes
These Sheet Pan Greek Chicken Meal Prep Bowls are a low carb lunch idea with a lemon-oregano marinade, and they're ready in 30 minutes!
Make this recipe
Calories: 309kcal | Carbohydrates: 9g | Protein: 30g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 83mg | Sodium: 471mg | Potassium: 470mg | Fiber: 2g | Sugar: 3g | Vitamin A: 950IU | Vitamin C: 153.5mg | Calcium: 70mg | Iron: 1.4mg
Mediterranean Chickpea Salad {Meal Prep}
15 minutes
These Mediterranean Chickpea Salad Jars with artichokes and sun-dried tomatoes are the perfect plant-based lunch and are great for meal prep!
Make this recipe
Calories: 224kcal | Carbohydrates: 32g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 453mg | Potassium: 168mg | Fiber: 11g | Sugar: 7g | Vitamin A: 200IU | Vitamin C: 9.1mg | Calcium: 70mg | Iron: 5.2mg
Peanut Chicken Meal Prep Bowls {Low-Carb}
30 minutes
These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.
Make this recipe
Calories: 386kcal | Carbohydrates: 17g | Protein: 30g | Fat: 24g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 11g | Cholesterol: 62mg | Sodium: 422mg | Potassium: 589mg | Fiber: 5g | Sugar: 8g | Vitamin A: 6800IU | Vitamin C: 100.7mg | Calcium: 50mg | Iron: 2mg
Meal Prep Low Carb Big Mac Salad Jars
30 minutes
These Meal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!
Make this recipe
Calories: 426kcal | Carbohydrates: 15g | Protein: 29g | Fat: 28g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 92mg | Sodium: 1041mg | Potassium: 422mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1050IU | Vitamin C: 19mg | Calcium: 40mg | Iron: 3.1mg
Dynamite Shrimp Sushi Jars {Meal Prep Lunch}
30 minutes
These Dynamite Shrimp Sushi Jars are the perfect grab and go lunch, filled with all the delicious flavours of your favourite sushi roll!
Make this recipe
Calories: 335kcal | Carbohydrates: 37g | Protein: 30g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 224mg | Sodium: 1085mg | Potassium: 368mg | Fiber: 3g | Sugar: 10g | Vitamin A: 600IU | Vitamin C: 29.7mg | Calcium: 170mg | Iron: 5.4mg
Baked BBQ Chicken {Meal Prep}
40 minutes
This Baked BBQ Chicken is so easy and packed with flavour. Serve it with baby potatoes and kale salad for the best meal prep lunch!
Make this recipe
Calories: 384kcal | Carbohydrates: 46g | Protein: 28g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 986mg | Potassium: 1220mg | Fiber: 5g | Sugar: 16g | Vitamin A: 364IU | Vitamin C: 33mg | Calcium: 48mg | Iron: 2mg
Spiralized Zucchini Pad Thai Bowls {Low-Carb}
35 minutes
These Spiralized Zucchini Pad Thai Bowls are a low-carb meal prep option made with chicken, fresh veggies and Pad Thai sauce.
Make this recipe
Calories: 382kcal | Carbohydrates: 26g | Protein: 30g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 62mg | Sodium: 532mg | Potassium: 751mg | Fiber: 6g | Sugar: 14g | Vitamin A: 1050IU | Vitamin C: 66.8mg | Calcium: 80mg | Iron: 2.3mg
Chickpea Quinoa Power Salad {Gluten Free}
45 minutes
This Chickpea Quinoa Power Salad with Jalapeno Dressing is a delicious rainbow slaw with diced mango and chili lime chickpeas!
Make this recipe
Calories: 270kcal | Carbohydrates: 33g | Protein: 8g | Fat: 14g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 15mg | Sodium: 708mg | Potassium: 773mg | Fiber: 9g | Sugar: 14g | Vitamin A: 8009IU | Vitamin C: 112mg | Calcium: 143mg | Iron: 3mg
Taco Bell Power Bowl {Copycat Recipe}
40 minutes
This Taco Bell Power Bowl is the perfect meal prep idea and is a healthier copycat recipe you can easily make at home in just 30 minutes!
Make this recipe
Calories: 451kcal | Carbohydrates: 62g | Protein: 24g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 45mg | Sodium: 852mg | Potassium: 736mg | Fiber: 9g | Sugar: 6g | Vitamin A: 2070IU | Vitamin C: 10mg | Calcium: 80mg | Iron: 3mg
Wanna Learn How To Meal Prep?
My meal planning service, Dinner Prep Pro, removes the guesswork and helps you get dinner on the table in 15-20 minutes each night. My meal prep checklists only take 1 hour each week!
500 Calorie Dinners
Dinners don't have to be laden with calories to keep you feeling full and satisfied! These healthy 500 calorie dinner ideas are amazing. They're packed with flavour so your entire family will love them.
Easy Sausage, Peppers and Onions {Skillet Meal}
30 minutes
This Sausage, Peppers and Onions Skillet is an easy one-pan weeknight dinner made with turkey sausage, bell peppers, onions and pasta sauce.
Make this recipe
Calories: 312kcal | Carbohydrates: 14g | Protein: 25g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 98mg | Sodium: 709mg | Potassium: 537mg | Fiber: 4g | Sugar: 7g | Vitamin A: 3950IU | Vitamin C: 328.4mg | Calcium: 60mg | Iron: 3.6mg
Hasselback Baked Caprese Chicken
30 minutes
This Hasselback Baked Caprese Chicken is like summer on a plate, made with mozzarella cheese, sliced plum tomatoes and fresh basil.
Make this recipe
Calories: 401kcal | Carbohydrates: 14g | Protein: 34g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 98mg | Sodium: 345mg | Potassium: 293mg | Fiber: 0.4g | Sugar: 8g | Vitamin A: 250IU | Vitamin C: 7.4mg | Calcium: 230mg | Iron: 0.9mg
Sheet Pan Bruschetta Chicken {Low Carb}
40 minutes
This Sheet Pan Bruschetta Chicken is a healthy low-carb dinner idea made with fresh veggies – plus, the entire recipe only uses one pan!
Make this recipe
Calories: 274kcal | Carbohydrates: 6g | Protein: 31g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 83mg | Sodium: 425mg | Potassium: 243mg | Fiber: 2g | Sugar: 4g | Vitamin A: 900IU | Vitamin C: 35.5mg | Calcium: 60mg | Iron: 1.6mg
30-Minute Sheet Pan Rosemary Chicken
35 minutes
This Sheet Pan Rosemary Chicken is a healthy low-carb meal that's ready in just 30 minutes – plus, it's great for meal prep!
Make this recipe
Calories: 295kcal | Carbohydrates: 14g | Protein: 29g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 72mg | Sodium: 385mg | Potassium: 735mg | Fiber: 5g | Sugar: 6g | Vitamin A: 1350IU | Vitamin C: 173.3mg | Calcium: 50mg | Iron: 1.8mg
Whole Wheat Summer Pesto Pasta {One-Pot Meal}
45 minutes
This Whole Wheat Summer Pesto Pasta is the perfect one-pot meal that’s great for meal prep and batch cooking during a busy workweek!
Make this recipe
Calories: 474kcal | Carbohydrates: 64g | Protein: 29g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 50mg | Sodium: 299mg | Potassium: 800mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1852IU | Vitamin C: 22mg | Calcium: 81mg | Iron: 2mg
Super Easy Mini Vegetable Lasagna Cups
35 minutes
These Super Easy Mini Vegetable Lasagna Cups are such a cute individual serving-sized version of everyone’s favourite comfort food.
Make this recipe
Calories: 405kcal | Carbohydrates: 50g | Protein: 19g | Fat: 15g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 35mg | Sodium: 201mg | Potassium: 243mg | Fiber: 4g | Sugar: 4g | Vitamin A: 850IU | Vitamin C: 38mg | Calcium: 300mg | Iron: 2.5mg
Easy Cashew Chicken {30-Minute Meal}
30 minutes
This Easy Cashew Chicken Stir Fry is better than takeout and great for meal prep. Plus, the sauce is made using mostly pantry staples!
Make this recipe
Calories: 333kcal | Carbohydrates: 24g | Protein: 29g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 73mg | Sodium: 549mg | Potassium: 828mg | Fiber: 3g | Sugar: 14g | Vitamin A: 3623IU | Vitamin C: 67mg | Calcium: 26mg | Iron: 2mg
Kung Pao Shrimp {30-Minute Meal}
30 minutes
Kung Pao Shrimp is a quick and easy stir fry with a slightly spicy sauce, crisp veggies and peanuts served overtop of jasmine rice.
Make this recipe
Calories: 449kcal | Carbohydrates: 46g | Protein: 32g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 288mg | Sodium: 1798mg | Potassium: 532mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1180IU | Vitamin C: 57.5mg | Calcium: 213mg | Iron: 4.1mg
PF Chang’s Chicken Lettuce Wraps {Perfect Copycat}
30 minutes
These copycat PF Chang's Chicken Lettuce Wraps are made with ground chicken, mushrooms and water chestnuts – they're healthy and low carb!
Make this recipe
Calories: 366kcal | Carbohydrates: 15g | Protein: 31g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 8g | Cholesterol: 87mg | Sodium: 704mg | Potassium: 674mg | Fiber: 3g | Sugar: 6g | Vitamin A: 2500IU | Vitamin C: 14.9mg | Calcium: 50mg | Iron: 2.3mg
Instant Pot Chicken Tinga Tacos
30 minutes
These Instant Pot Chicken Tinga Tacos are made with fire-roasted tomatoes and chipotle – they're gluten-free and ready in 30 minutes!
Make this recipe
Calories: 388kcal | Carbohydrates: 27g | Protein: 24g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 57mg | Sodium: 742mg | Potassium: 249mg | Fiber: 7g | Sugar: 5g | Vitamin A: 4600IU | Vitamin C: 15.7mg | Calcium: 200mg | Iron: 2.2mg
Crockpot Chicken Noodle Soup {So Easy!}
8 hours 15 minutes
This easy Crockpot Chicken Noodle Soup is a simple way to make your fave comfort food from scratch. The chicken is so juicy and tender!
Make this recipe
Calories: 234kcal | Carbohydrates: 25g | Protein: 21g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 48mg | Sodium: 975mg | Potassium: 708mg | Fiber: 3g | Sugar: 3g | Vitamin A: 3588IU | Vitamin C: 27mg | Calcium: 41mg | Iron: 1mg
Instant Pot Stuffed Pepper Soup
35 minutes
This Instant Pot Stuffed Pepper Soup is easier than making stuffed peppers themselves, with marinara sauce, ground chicken, rice and peppers.
Make this recipe
Calories: 331kcal | Carbohydrates: 32g | Protein: 25g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Cholesterol: 54mg | Sodium: 1215mg | Potassium: 634mg | Fiber: 2g | Sugar: 9g | Vitamin A: 2250IU | Vitamin C: 65.2mg | Calcium: 50mg | Iron: 2.7mg
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