35+ Meals Under 500 Calories {Easy Recipes} - The Girl on Bloor (2024)

Table of Contents

Free Dinner Prep Challenge What's in this Post 500 Calorie Meals Frequently Asked Questions 500 Calorie Breakfasts Baked Oatmeal Cups {5 Ways} How to Meal Prep Overnight Oats {9 Easy Recipes} 5 Easy Baked Egg Recipes 2-Ingredient Banana Egg Pancakes {Meal Prep} Healthy Fruit and Yogurt Parfaits {Meal Prep} Easy Sweet Potato Hash Recipe Easy Sausage Hashbrown Breakfast Casserole Easiest Healthy Acai Bowl Recipe Starbucks Spinach Feta Wrap 5-Ingredient Egg White Frittata {Meal Prep} Freezer-Friendly Mini Breakfast Pizzas Meal Prep Sausage Egg McMuffin {Copycat} 500 Calorie Lunches Kale Chicken Caesar Wraps Meal Prep Buffalo Chicken Wraps The Best DIY Instant Noodles Sheet Pan Greek Chicken {Meal Prep} Mediterranean Chickpea Salad {Meal Prep} Peanut Chicken Meal Prep Bowls {Low-Carb} Meal Prep Low Carb Big Mac Salad Jars Dynamite Shrimp Sushi Jars {Meal Prep} Baked BBQ Chicken {Meal Prep} Spiralized Zucchini Pad Thai Bowls {Low-Carb} Chickpea Quinoa Power Salad {Gluten Free} Taco Bell Power Bowl {Copycat Recipe} Make healthy eating easy! Join our Dinner Prep Pro app. 500 Calorie Dinners Easy Sausage, Peppers and Onions {Skillet Meal} Hasselback Baked Caprese Chicken Sheet Pan Bruschetta Chicken {Low Carb} 30-Minute Sheet Pan Rosemary Chicken Whole Wheat Summer Pesto Pasta {One-Pot Meal} Super Easy Mini Vegetable Lasagna Cups Easy Cashew Chicken {30-Minute Meal} Kung Pao Shrimp {30-Minute Meal} PF Chang’s Chicken Lettuce Wraps {Copycat Recipe} Instant Pot Chicken Tinga Tacos Crockpot Chicken Noodle Soup {So Easy!} Instant Pot Stuffed Pepper Soup Reader Interactions Leave A Reply! FAQs References

Home » Recipes » Main Dishes » 35+ Meals Under 500 Calories {Easy Recipes}

By Taylor Stinson | Rate Recipe | Posted: 11/20/23 | Updated: 11/23/23

This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

These healthy 500 calorie meals are so easy to make! Create a low calorie meal plan with breakfast, lunch and dinner recipes.

35+ Meals Under 500 Calories {Easy Recipes} - The Girl on Bloor (1)

Free Dinner Prep Challenge

Escape a cycle of burnout and decision fatigue with my fool-proof ingredient prep system. I'll send you a free meal plan and grocery list too!

What's in this Post

500 Calorie Meals
Frequently Asked Questions
500 Calorie Breakfasts
500 Calorie Lunches
500 Calorie Dinners

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.

Baked Oatmeal Cups {5 Ways}

40 minutes minutes

These Baked Oatmeal Cups are the perfect grab and go breakfast. Choose from 5 different variations, from mango coconut to apple cinnamon!

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How to Meal Prep Overnight Oats {9 Easy Recipes}

1 hour hour 15 minutes minutes

These Easy Overnight Oats recipes are perfect for busy mornings – try nine different flavours including carrot cake and banana bread!

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5 Easy Baked Egg Recipes

30 minutes minutes

Learn how to make Baked Eggs 5 Ways in the oven! Try different flavours like ham and asparagus, broccoli cheddar and mushroom spinach.

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2-Ingredient Banana Egg Pancakes {Meal Prep}

25 minutes 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!

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Healthy Fruit and Yogurt Parfaits {Meal Prep}

20 minutes minutes

These Healthy Fruit and Yogurt Parfaits are a great make-ahead breakfast idea with creamy Greek yogurt, homemade granola and fresh fruit.

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Easy Sweet Potato Hash Recipe

40 minutes minutes

This Sweet Potato Hash is a savoury breakfast option you can meal prep for busy weekdays – plus, it’s Whole 30 friendly!

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Easy Sausage Hashbrown Breakfast Casserole

1 hour hour

Easiest Healthy Acai Bowl Recipe

4 hours hours 10 minutes minutes

This is the easiest Acai Bowl recipe! All you need is acai powder, frozen blueberries, banana, Greek yogurt for protein and honey!

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Starbucks Spinach Feta Wrap

35 minutes minutes

This Starbucks Spinach Feta Wrap is a perfect copycat recipe made with egg whites, spinach and feta inside a toasted whole wheat wrap.

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5-Ingredient Egg White Frittata {Meal Prep}

40 minutes 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!

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Freezer-Friendly Mini Breakfast Pizzas

40 minutes minutes

These Freezer-Friendly Mini Breakfast Pizzas with turkey sausage and egg are the perfect grab and go option for those busy weekday mornings!

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Meal Prep Sausage Egg McMuffin {Copycat}

40 minutes minutes

This Meal Prep Sausage Egg McMuffin is a healthier copycat version of the McDonald's breakfast favourite with fewer calories!

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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 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.

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Meal Prep Buffalo Chicken Wraps

35 minutes 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!

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The Best DIY Instant Noodles

35 minutes minutes

These healthy homemade instant noodles are an easy and delicious vegetarian lunch idea! Prep them in mason jars then just add water!

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Sheet Pan Greek Chicken {Meal Prep}

35 minutes 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!

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Mediterranean Chickpea Salad {Meal Prep}

15 minutes minutes

These Mediterranean Chickpea Salad Jars with artichokes and sun-dried tomatoes are the perfect plant-based lunch and are great for meal prep!

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Peanut Chicken Meal Prep Bowls {Low-Carb}

30 minutes minutes

These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.

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Meal Prep Low Carb Big Mac Salad Jars

30 minutes minutes

TheseMeal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!

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Dynamite Shrimp Sushi Jars {Meal Prep}

30 minutes minutes

These Dynamite Shrimp Sushi Jars are the perfect grab and go lunch, filled with all the delicious flavours of your favourite sushi roll!

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Baked BBQ Chicken {Meal Prep}

40 minutes 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!

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Spiralized Zucchini Pad Thai Bowls {Low-Carb}

35 minutes minutes

These Spiralized Zucchini Pad Thai Bowls are a low-carb meal prep option made with chicken, fresh veggies and Pad Thai sauce.

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Chickpea Quinoa Power Salad {Gluten Free}

45 minutes minutes

This Chickpea Quinoa Power Salad with Jalapeno Dressingis a delicious rainbow slaw with diced mango and chili lime chickpeas!

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Taco Bell Power Bowl {Copycat Recipe}

40 minutes 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!

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35+ Meals Under 500 Calories {Easy Recipes} - The Girl on Bloor (27)

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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 minutes

This Sausage, Peppers and Onions Skillet is an easy one-pan weeknight dinner made with turkey sausage, bell peppers, onions and pasta sauce.

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Hasselback Baked Caprese Chicken

30 minutes minutes

ThisHasselback Baked Caprese Chicken is like summer on a plate, made with mozzarella cheese, sliced plum tomatoes and fresh basil.

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Sheet Pan Bruschetta Chicken {Low Carb}

40 minutes 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!

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30-Minute Sheet Pan Rosemary Chicken

35 minutes 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!

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Whole Wheat Summer Pesto Pasta {One-Pot Meal}

45 minutes 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!

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Super Easy Mini Vegetable Lasagna Cups

35 minutes minutes

These Super Easy Mini Vegetable Lasagna Cups are such a cute individual serving-sized version of everyone’s favourite comfort food.

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Easy Cashew Chicken {30-Minute Meal}

30 minutes 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!

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Kung Pao Shrimp {30-Minute Meal}

30 minutes 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.

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PF Chang’s Chicken Lettuce Wraps {Copycat Recipe}

30 minutes minutes

These copycat PF Chang's Chicken Lettuce Wraps are made with ground chicken, mushrooms and water chestnuts – they're healthy and low carb!

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Instant Pot Chicken Tinga Tacos

30 minutes minutes

These Instant Pot Chicken Tinga Tacos are made with fire-roasted tomatoes and chipotle – they're gluten-free and ready in 30 minutes!

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Crockpot Chicken Noodle Soup {So Easy!}

8 hours hours 15 minutes 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!

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Instant Pot Stuffed Pepper Soup

35 minutes minutes

ThisInstant Pot Stuffed Pepper Soup is easier than making stuffed peppers themselves, with marinara sauce, ground chicken, rice and peppers.

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Created by Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

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FAQs

What should I eat to only eat 500 calories a day? ›

Here is a list of low-calorie foods that pack a lot of nutrients to help you feel satisfied:

Clear soups, such as vegetable or miso.
Nonfat or low-fat plain yogurt.
Nonfat or low-fat cottage cheese.
Cauliflower rice.
Steamed or raw vegetables.
Fish.
Lean meats like chicken or turkey breast.
Tofu.

More items...

Know More ›

How to get 500 calories in one meal? ›

And with everything from loaded noodle salads to cheesy chicken dishes, there's no deprivation here!

1One-pan Caprese chicken. ...
2Healthy Spanish chicken and beans. ...
3Healthy quiche. ...
4Maple and tamari tofu with broccolini noodles. ...
5Healthier chicken and carrot-noodle pad thai.

More items...

Get More Info ›

What is a 500 calorie food? ›

25 Deliciously Simple 500 Calorie Meals

Vegan Tofu Stir Fry. ...
Sesame Ginger Tempeh. ...
Tofu and Cabbage Stir Fry. ...
Tomato and Mozzarella Salad. ...
Air Fryer Chicken Kabobs. ...
Strawberry Spinach Salad. ...
Spinach, Orange, Strawberry, and Chicken Salad. ...
Mediterranean Roasted Vegetables and Pearl Pasta Salad.

More items...

Aug 2, 2023

Starting Weight	Calorie Reduction per Day	How much weight can you lose in two weeks?
200 pounds	500-1000 calories	4-8 pounds
150 pounds	500-1000 calories	2-4 pounds

What fast food can I eat with 500 calories? ›

McDonald's

Or at 500 calories even, you could have just a McRib. If a burger isn't your thing, try a Chipotle BBQ Grilled Chicken Snack Wrap (250), Fruit 'N Yogurt Parfait (150) and an assortment of Cuties (40), apple slices (15) and a side salad (15 with no dressing). You'll even have 30 calories to spare.

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What happens if you eat 500 calories a day for a month? ›

The greatest dangers associated with a 500-calorie diet relate to vitamin and mineral deficiencies. Vitamin and mineral deficiencies can lead to many health problems. In fact, most people cannot meet their vitamin and mineral requirements if they eat less than 1200 calories per day.

Learn More Now ›

How can I lose tummy fat fast? ›

8 Ways to Lose Belly Fat and Live a Healthier Life

Try curbing carbs instead of fats. ...
Think eating plan, not diet. ...
Keep moving. ...
Lift weights. ...
Become a label reader. ...
Move away from processed foods. ...
Focus on the way your clothes fit more than reading a scale. ...
Hang out with health-focused friends.

Get More Info ›

What can I eat to lose weight in 7 days? ›

Easy To Follow 7 Day GM Diet Plan & Menu To Transform Your Body: The Indian Version

Day 1: Fruits.
‍Day 2: Vegetables.
Day 3: Fruits and Vegetables.
Day 4: Bananas and Milk.
Day 5: Meat.
Day 6: Meat & Vegetables.
Day 7: Rice, Fruit and Vegetable Juice.

Mar 26, 2024

How much weight will I use eating 500 calories a day? ›

One pound of weight is like 3,500 calories. If you eat 500 calories less than your body uses every day, you might lose about a pound in a week.

Find Out More ›

What is the minimum calories per day to survive? ›

Consuming at least 1,200 calories per day has often been touted as the minimum for basic bodily functions and to stay out of starvation mode, but the amount is actually too low. A healthy amount of calories for adult women ranges from 1,800 to 2,400 calories per day and for men it's 2,000 to 3,200 calories per day.

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How to spend 500 calories a day? ›

Punching bag for 70 minutes would also help you burn 500 calories. This de-stress practice can effectively help you lose extra calories. Walking at speed of 4 MPH for 90 minutes will help you burn 500 calories. At work too, you should walk after lunch but it should not be a brisk walk.

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