40 500 Calorie Meals That Are Healthy, Satisfying, & Delicious!

You’ll love these 500-calorie meals that are healthy, satisfying, and delicious. Choose from easy sheet pan meals (my personal favorite!), skillet and stir-fry meals, one-pot meals, vegetarian meals, and more! All of the recipes are gluten-free.

Overhead photos of a 500 calorie meal in a white bowl with brown rice, veggies, tofu, and avocado.

Hello, beautiful friends!
I’m EA – your friendly food-loving dietitian here to bring you a whole rainbow of meals that are delicious, satisfying, AND 500 calories or less. Think lean protein + colorful veggies + whole grain magic. Let’s dive into the goodness!

All these gluten-free recipes (you don’t need to follow a gluten-free diet to love these recipes!) are 500 calories or less, and most contain 20- 30+ grams of protein. They are perfect for lunch or easy dinners. Or breakfast if you prefer to start your day with a savory meal.

Depending on your health goals (sustainable weight loss vs. weight maintenance) and overall daily calorie intake, you may enjoy the recipes as is or round out your meal with veggies, a crisp side salad, whole gluten-free grains, or fresh fruit and still have room to satisfy your sweet tooth with a post-dinner healthy treat!

40 500 Calorie Meals

Explore all the 500-calorie meal recipe categories and descriptions below, including calorie count information. I’m sharing links to the individual recipes; alternatively, you can jump to the bottom of this post and download all the recipes in a cookbook.

If you’re using a calorie tracker like MyFitnessPal or Cronometer, all nutrition information is provided for each recipe in the ebook.

Sheet Pan & Casserole Meals

Chicken thighs, carrots, potatoes, and brussels sprouts on a sheet pan.

Sheet Pan Chicken, Green Beans, and Carrots, 440 Calories. A one-pan healthy meal featuring chicken thighs, veggies, and seasonings.
Yellow Bean, Potato, & Turkey Sausage Casserole, 362 Calories. This easy recipe features red onion, potatoes, yellow beans (feel free to substitute with green beans), turkey sausage, and fresh herbs, all layered into a casserole dish. Coconut milk adds dairy-free creaminess to this comforting casserole!
Sheet Pan Shrimp Fajitas, 300 Calories. Shrimp, bell peppers, and seasonings are baked on a sheet pan. Feel free to serve in 2 corn tortillas; you’re still under 500 calories for this perfect meal!
Sheet Pan Miso Maple Broiled Salmon Salad, 259 Calories. Packed with healthy omega-3 fatty acids, this Miso Maple Broiled Salmon is two meals in one! Enjoy the salmon as a sheet pan dinner on the first night, then use the leftovers in a salad the next day.
Sheet Pan Greek Chicken & Veggies, 347 Calories. I love super simple meals like this healthy Greek chicken and veggies. Add a generous drizzle of high-polyphenol olive oil, such as Amphora Nueva, for added health benefits.
One Pan Chicken, Brussels Sprouts, and Butternut Squash, 255 Calories. Buy pre-cut butternut squash; you only need 5 minutes of prep time before popping this super-nourishing sheet pan meal in the oven.
Sheet Pan Pork Chops with Apples and Green Beans, 323 Calories. This is a family favorite meal, and it’s so easy to make. Pork chops, apple slices, and green beans are drizzled with a maple Dijon sauce, then baked in the oven for 25 minutes. Add fresh sage, and dinner is served!
Sheet Pan Pesto Chicken, Potatoes, & Veggies, 483 Calories. This is a flavorful yet simple 500-calorie meal. Use store-bought pesto in the recipe or make your own homemade pesto. This 5-Minute Easy Pesto Recipe is my go-to!

Skillet & Stir Fry Meals

Close up photos of a stir fry with lots of vegetables.

Maple Miso Chicken Skillet, 217 Calories. If you’re extra hungry, you can double the servings in this easy skillet meal featuring chicken breasts, yellow and red bell peppers, and miso paste —a gut-healthy fermented food rich in probiotics.
Ginger Peanut Pork with Carrots & Radishes, 349 Calories. Peanut butter, ginger, lime juice, and gluten-free soy sauce or coconut aminos are whisked together to create a delicious sauce that’s tossed over lean ground pork, daikon radish, and carrots.
Orange Beef Stir Fry, 437 Calories. Get your cruciferous veggies in with this easy beef and broccoli stir-fry, served over brown rice.
Beef & Cauliflower Skillet, 301 Calories. Looking for a high-protein, low-carb meal? Make this easy skillet meal with ground beef, zucchini, cauliflower rice, lemon juice, and Italian seasoning. Add a side salad, and dinner is served!
Pork & Coleslaw Skillet, 360 Calories. Easy and delicious-like an egg roll in a bowl! Make this with ground chicken or turkey if you don’t eat pork.
Ginger Beef Stir Fry, 417 Calories. Make this easy stir-fry with grass-fed beef, snap peas, and shiitake mushrooms (or other mushrooms) for a delicious Asian-inspired meal!
Lemon Turkey Quinoa Skillet, 355 Calories. This comforting one-skillet meal features ground turkey, quinoa, olives, and spinach, infused with garlic and lemon sauce. So easy!
Chicken, Broccoli, & Cashew Stir Fry, 399 Calories. Any meal with cashew nuts gets my vote! This recipe requires a few cooking methods, but the final product is well worth it!

One Pot Meals-Bowls, Pasta, and More

Rustic looking bowl filled with turkey vegetable soup.

One Pot Taco Pasta, 369 Calories. Calling all pasta lovers! This one-pot meal, featuring lean beef, creamy black beans, corn, and red peppers, will satisfy all your pasta cravings! (You may also like: 30 Gluten-Free Pasta Recipes That Are Actually Good For You!)
One Pot White Fish and Rice, 401 Calories. This Mediterranean-diet-inspired meal is so easy to make! Pair cod (or your favorite white fish) with sweet cherry tomatoes, olives, basil, and seasonings, and dinner is served!
One Pot Creamy Chicken & Artichoke Stew, 263 Calories. This one-pot stew, featuring chicken, veggies, and coconut milk, is the ultimate comfort food for a cozy weeknight dinner.
Shepherd’s Pie Bowls, 339 Calories. Mashed potatoes and cauliflower are paired with ground turkey, veggies, and seasonings for a tasty meal prep recipe to enjoy throughout the week!
Chicken Salad with Lemon Garlic Tahini Dressing, 354 Calories. This crispy, crunchy salad provides 36 g of protein. Dress it with spicy tahini dressing for a light yet satisfying meal. Serve with high-fiber, gluten-free crackers, such as Mary’s Gone Crackers, for an extra fiber and crunch boost!
Citrus Spiced Turkey Bowls, 311 Calories. Get your daily dose of vitamin C in this zesty citrus turkey bowl. Bean greens add a satisfying crunch to this flavorful meal!
Deconstructed Sushi Bowl, 492 Calories. This sushi bowl is packed with protein and heart-healthy omega-3 fatty acids and is incredibly easy to make. Top it off with spicy mayo for a delicious 500-calorie meal.
One Pot Shrimp & Brown Rice, 266 Calories. Smoked paprika does its magic in this super-easy one-pot meal with shrimp, brown rice, peas, and bell peppers.

Salad, Soup, & Wraps

Black and white bowl filled with arugula, chicken, strawberries, and pine nuts.

Strawberry Arugula Salad with Chicken & Strawberry Lemon Vinaigrette, 509 Calories. Technically, this salad is just over 500 calories, but I had to include it because it’s a family favorite and jam-packed with nutrition. Want to cut back on calories? Omit the goat cheese, and you’re good to go!
Turkey & Vegetable Soup, 142 Calories. What’s more comforting than a hot, piping bowl of turkey soup on a cold winter’s night? Feel free to add some rice, pasta, or other gluten-free grains for a light yet satisfying meal.
Roast Beef Lettuce Wraps, 257 Calories. Make these easy Roast Beef Lettuce Wraps with apple slices and horseradish mayo when you’re craving a yummy low-carb meal.
Turkey Taco Lettuce Wraps, 433 Calories. Make a large batch of turkey filling and eat these yummy protein-packed wraps on repeat all week long!

500 Calorie Vegetarian Meals

Overhead photo of shakshuka with eggs and oregano in a cast iron skillet with a wood background.

Easy Shakshuka with Chickpeas, 331 Calories. Chickpeas simmered in a spicy tomato sauce and topped with eggs make for the most delicious healthy comfort food! Savor the sauce with a small piece of gluten-free bread. SO good!!!
Slow Cooker Lentil Chili, 307 Calories. Lentils and beans are a healthy option for low-calorie meals, as they’re rich in fiber to support satiety and gut health. Top this plant-based chili with creamy avocado and cilantro for a satisfying meal!
Sticky Sheet Pan Tofu Stir Fry, 182 Calories. Trying to eat more tofu? You’ll love this easy plant-based dinner with simple yet delicious flavors. Add a gluten-free whole grain, such as forbidden rice, quinoa, fonio, sorghum, or buckwheat, to round out your meal!
Easy Chickpea Stir Fry, 345 Calories. This simple recipe is high in fiber and rich in plant-based (non-heme) iron to boot!
Tofu & Broccoli Salad with Peanut Sauce, 330 Calories. Need a good reason to eat peanut sauce? This tofu broccoli stir-fry is the ultimate way to enjoy it, and it’s incredibly easy to make!
Easy Vegetable Frittata, 144 Calories. This Frittata recipe is a great way to use up leftover veggies, cheese, and herbs. Pair a couple of slices with fresh fruit or a salad for a satisfying and delicious breakfast, lunch, or dinner!
Chickpea Omelet with Asparagus, 452 Calories. Love omelets, but not eggs? Whip up this yummy chickpea omelet topped with pan-crisp asparagus and creamy avocado. So good!
Healthy Mediterranean Grain Bowl, 354 Calories. Whole grain, gluten-free sorghum serves as the base for this grain bowl. Add your favorite Mediterranean-inspired toppings, and drizzle the yummiest Avocado Tzatziki on top for a quick and easy meal everyone will love!
Sweet Potato & Black Bean Salad, 315 Calories. Tantalize your taste buds with this yummy MIND diet-friendly salad featuring sweet potatoes, black beans, and a creamy tahini dressing.
Veggie Ramen, 413 Calories. This gluten-free veggie ramen, topped with hard-boiled eggs and loaded with veggies, makes healthy eating easy and delicious!
Breakfast Protein Bowl, 483 Calories. This “breakfast for dinner” meal (lunch or breakfast-lol!) is just under 500 calories. Scrambled eggs are paired with quinoa, veggies, and creamy avocado. Top it off with hot sauce if you like things spicy, as I do!
Hummus Pasta, 340 Calories. This plant-based pasta has over 20 grams of protein and 12 grams of fiber. Serve it with fresh fruit for a quick and healthy meal.

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500 Calorie Meal FAQ

Yes-for most people. While everyone’s calorie needs are different, for someone consuming a calorie range of 1500-2000 calories/day, a 500 calorie meal will help promote weight loss (if desired).

In addition, a well-balanced 500 calorie meal should also provide optimal protein to prevent loss of muscle mass, enough calories to help fill you up, and a wide variety of micronutrients for optimal health benefits.

No. While 500 calories are suitable for a meal, it’s considered a very-low-calorie diet, and I do not recommend cutting calories below 1200-1500/day for most people. While you may lose weight quickly, it’s hard to sustain a diet of fewer than 1200 calories per day (hello, hangry!)

It’s also hard to consume enough protein and macronutrients at this level. And, without adequate protein, you’ll lose lean body mass, which can slow your metabolism. Read: How to Boost Your Metabolism.

Absolutely! If you are trying time-restricted eating or intermittent fasting (i.e. 16:8 fasting) and eat 3 meals/day, 500 calories/meal is a good goal to aim for to support weight loss-again, if that is your goal. If you eat more than 1500 calories per day, research suggests eating more calories earlier in the day may be better for weight loss and metabolic health, and may help with appetite reduction. (1, 2, 3)

In addition, if you have heartburn, eating a smaller meal at dinner, and at least 2-3 hours before bedtime can help with reflux.

But, I wouldn’t stress out about it too much. If you’re eating half (or more) of your daily calories at dinner, I suggest adding more calories to breakfast and lunch, gradually cutting back on dinner calories, and assessing your health parameters and how your feel.

Let’s Chat! Which of these 500-calorie meals will you make first??? If you enjoyed this post, please pin it or share it on social media, or share it with your family and friends. And be sure to sign up for my newsletter, Delicious News, to get new recipes, integrative nutrition news, free meal plans, and more delivered straight to your inbox. Thanks so much for your support!