15 Delicious & Filling Meals under 500 Calories

by | Aug 28, 2020 | Trending

Dinner

Plus many of these meals are ready in 30 minutes or less!

1. Chicken and Asparagus Lemon Stir Fry

This recipe was found on Skinny TasteNutritious info: Servings: 4 • Size: 1 1/4 cups •  Calories: 268 • Fat: 7 g • Carb: 10 g • Fiber: 3 g • Protein: 41 g • Sugar: 0  g Sodium: 437 mg Ingredients-

  • 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes
  • Kosher salt, to taste
  • 1/2 cup reduced-sodium chicken broth
  • 2 tablespoons reduced-sodium shoyu or soy sauce
  • 2 teaspoons cornstarch
  • 2 tablespoons water
  • 1 tbsp canola or grapeseed oil, divided
  • 1 bunch asparagus, ends trimmed, cut into 2-inch pieces
  • 6 cloves garlic, chopped
  • 1 tbsp fresh ginger
  • 3 tablespoons fresh lemon juice
  • fresh black pepper, to taste

2. Skinny Chicken Pesto Bake

This recipe was found on Skinny TasteNutritious info: Servings: 4 • Size: 1 piece • Calories: 236 • Fat: 11.5 g • Carbs: 2.5 g • Fiber: 0.5 g • Protein: 28.5 g • Sugar: 0 g Sodium: 491 mg Ingredients:

  • 2 (16 oz total) boneless, skinless chicken breasts
  • salt and fresh pepper to taste
  • 4 tsp Skinny Basil Pesto
  • 1 medium tomatoes, sliced thin
  • 6 tbsp (1.5 oz) shredded reduced fat mozzarella cheese
  • 2 tsp grated parmesan cheese

3. Crock Pot Cauliflower Chicken Chili

This recipe was found on Cook Eat Paleo Nutritious info: 432 calories• 46.6 g protein• 18.3 g fat (4.5 g saturated) • 22.6 g carbohydrates (7.5 g fiber, 9.5 g sugar) • 575 mg sodium Chili–

  • ½ head of cauliflower, diced
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 1 poblano pepper, diced
  • 2 garlic cloves, minced
  • 1 28-ounce can organic tomato puree
  • ½ cup chicken stock
  • 2 tablespoons chili powder
  • ¼ – ½ teaspoon chipotle chile flakes, to taste
  • 1 teaspoon sea salt
  • ½ teaspoon freshly ground pepper
  • 6 boneless, skinless chicken thighs, cut in large chunks

Toppings–

  • 1 avocado
  • 1 lime
  • fresh cilantro

4. Lentil Pasta With Arugula Pesto

This recipe was found on A Nutritionist EatsNutrition info- Calories: 397• Fat: 20 grams • Carbohydrates: 38 grams • Sugar: 1 gram • Fiber: 3 grams • Protein: 19 gramsIngredients–

  • 3 cloves of garlic, peeled
  • 2 cups arugula
  • juice and zest from 1 lemon
  • ½ cup pine nuts
  • ¼ cup olive oil
  • ½ cup shredded parmesan
  • salt & pepper
  • 12 oz Uddo’s lentil pasta
  • shredded parmesan and red pepper flakes for serving

5. Sweet Potato Burger With Creamy Avocado

This recipe was found on Pop SugarNutrition info: 367 calories• 12.6 g protein• 13.9 g fat (2.1 g saturated) • 54.4 g carbohydrates (11.5 g fiber, 7 g sugar) • 574 mg sodium Ingredients–

  • For the burgers:
  • 1 medium sweet potato
  • 1/2 cup dry millet
  • 1/2 cup rolled oats
  • 2 tablespoons fresh cilantro
  • 1 1/2 teaspoons garlic powder
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 15-ounce can black beans, rinsed and drained
  • 1 cup corn
  • 2 tablespoons olive oil
  • 8 whole wheat hamburger buns

For the cream sauce-

  • 1 ripe avocado
  • 3 ounces nonfat plain Greek yogurt
  • 1 teaspoon fresh lime juice
  • 1/4 teaspoon salt
  • 1 Roma tomato, diced

6. Sweet Potato Pizza

This recipe was found on PopSugarNutrition info– Serving- Half a pizza • Calories 351 •  Fat 16 g •  Protien 13.9 g •  Sodium 1122 Mg •  Carbs 40.04 g Ingredients–

  • 2-3 medium sweet potatoes (enough to yield 1 cup of mashed sweet potatoes)
  • 1 cup almond flour
  • 1 teaspoon baking soda
  • 1 tablespoon Italian seasoning
  • 1 teaspoon salt
  • 1/2 cup pizza sauce
  • 1/2 cup mozzarella cheese
  • Toppings of your choice (grape tomatoes and basil, pictured)

7. Protein-Rich Mexican Chicken

This recipe was found on PopSugarNutrition info– Calories 381 • Fat 16.3 g • Sodium 409 mg • Carbs 5.8 g • Protien 50.2 gIngredients-

  • 1/4 cup raw pumpkin seeds
  • 2 teaspoons cumin seeds
  • 1 tablespoon extra-virgin olive oil
  • 2 red onions, thinly sliced
  • 4 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 teaspoon cracked black peppercorns
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon cinnamon
  • 2 cups chopped cilantro leaves and some stems, plus finely chopped cilantro, for garnish
  • 1 tablespoon grated lemon zest, plus grated lemon zest, for garnish
  • 2 tablespoons freshly squeezed lemon juice
  • 1 cup chicken stock
  • 3 pounds skinless bone-in chicken thighs, about 12 thighs
  • 1 to 2 jalapeño peppers, minced
  • Finely chopped green onion, for garnish
  • Salsa, optional

8. Healthy Baked Chicken Nuggets

This recipe was found on Skinny TasteNutrition info- Servings: 4 • Serving Size: 1/4th of nuggets • Calories: 164.9 • Fat: 4.6 g • Protein: 22.1 g • Carb: 7.7 g • Fiber: 0.9 g • Sugar: 0.1 g Ingredients- 

  • 16 oz (2 large) skinless boneless chicken breasts, cut into even bit sized pieces
  • salt and pepper to taste
  • 2 tsp olive oil
  • 6 tbsp whole wheat Italian seasoned breadcrumbs
  • 2 tbsp panko
  • 2 tbsp grated parmesan cheese
  • olive oil spray

9. Chicken Enchilada Stuffed Zucchini Boats

This recipe was found on Skinny TasteNutrition info- Servings: 8 • Size: 1 zucchini boat •  Calories: 116 • Fat: 3.5 g • Protein: 12 g • Carb: 11 g • Fiber: 3 g • Sugar: 4.5 g • Sodium: 410 mg For the enchilada sauce:

  • olive oil spray  (I used my Misto )
  • 2 garlic cloves, minced
  • 1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy
  • 1-1/2 cups tomato sauce
  • 1/2 tsp chipotle chili powder
  • 1/2 tsp ground cumin
  • 2/3 cup fat-free low-sodium chicken broth
  • kosher salt and fresh pepper to taste

For the zucchini boats:

  • 4 (about 32 oz total) medium zucchini
  • 1 tsp oil
  • 1/2 cup green onions, chopped
  • 3 cloves garlic, crushed
  • 1/2 cup diced green bell pepper
  • 1/4 cup chopped cilantro
  • 8 oz cooked shredded chicken breast
  • 1 tsp cumin
  • 1/2 tsp dried oregano
  • 1/2 tsp chipotle chili powder
  • 3 tbsp water or fat free chicken broth
  • 1 tbsp tomato paste
  • salt and pepper to taste

For the Topping:

  • 3/4 cup reduced fat shredded sharp cheddar
  • chopped scallions and cilantro for garnish

10. Pan-Seared Smoky Steak and Eggs

This recipe was found on Colorful EatsNutrition info- 404 calories •26.7 g fat (12.7 g saturated) • 38.2 g protein • 1.4 g carbohydrates • 1,265 mg sodium Ingredients–

  • 2 filet mignon steaks
  • 1/2 tsp sea salt
  • 1/2 tsp smoked sea salt flakes, + additional for garnish
  • 1/4 tsp fresh cracked black pepper
  • 2 tbsp butter
  • 1 shallot, thinly sliced
  • 2 eggs, poached

11. Meatloaf Cupcakes with Mashed Potato Frosting

This recipe was found on Skinny Taste. Nutrition info: Serving Size: 2 cupcakes • Calories: 240.7 • Fat: 8.5 g • Protein: 18.1 g • Carb: 24.5 g • Fiber: 2.5 g • Sugar: 4.2 g • Sodium: 560.1 mg For the Meatloaf Cupcakes:

  • 1.3 lb 93% lean ground turkey
  • 1 cup grated zucchini, all moisture squeezed dry with paper towel
  • 2 tbsp onion, minced
  • 1/2 cup seasoned breadcrumbs
  • 1/4 cup ketchup
  • 1 egg
  • 1 tsp kosher salt

For the Skinny Mashed Potato “Frosting”:

  • 1 lb (about 2 medium) Yukon gold potatoes, peeled and cubed
  • 2 large garlic cloves, peeled and halved
  • 2 tbsp fat free sour cream
  • 2 tbsp fat free chicken broth
  • 1 tbsp skim milk
  • 1/2 tbsp light butter
  • kosher salt to taste
  • dash of fresh ground pepper
  • 2 tbsp fresh thyme

12. Chicken and Mushrooms in a Garlic White Wine Sauce

This recipe was found on Skinny Taste. Nutrition info: Servings: 4 • Serving Size: divide between 4 • Calories: 169 • Fat: 5.5 g • Protein: 22.8 g • Carb: 4.9 g • Fiber: 1.2 g • Sugar: 1.7 g Ingredients-

  • 8 chicken tenderloins, 16 oz total
  • 2 tsp butter
  • 2 tsp olive oil
  • 1/4 cup all purpose flour
  • 3-4 cloves garlic, minced
  • 12 oz sliced mushrooms
  • 1/4 cup white wine
  • 1/3 cup fat free chicken broth
  • salt and fresh pepper to taste
  • 1/4 cup chopped fresh parsley

13. Baked Broccoli Macaroni and Cheese

This recipe was found on Skinny Taste. Nutrition info: Servings: 8 • Serving Size: 1 cup • Calories: 314.9 • Fat: 9.8 g • Protein: 17.7 g • Carb: 44.3 g • Fiber: 6.3 g • Sugar: 4 g • Sodium: 215.7 Ingredients-

  • 12 oz high fiber elbows like Ronzoni Smart Taste
  • 1 1/2 tbsp butter
  • 1/4 cup minced onion
  • 1/4 cup flour
  • 2 cups skim milk
  • 1 cup fat free chicken broth (vegetarians use vegetable broth)
  • 8 oz (2 cups) reduced-fat sharp cheddar (Cabot 50%)
  • salt and fresh pepper to taste
  • 12 oz fresh broccoli florets
  • 2 tbsp grated parmesan
  • 1/4 cup seasoned bread crumbs
  • cooking spray

14. Garlic Lemon Shrimp and Cauliflower Grits

This recipe was found on PopSugar.Nutrition info-Calories- 269 Fat 12.0 g Carbs 8.09 g Sodium 770 mg Protien 29.8 g Sugars 3.7 g Ingredients–

  • 1 small head cauliflower, cut into florets
  • 1 tablespoon ghee
  • 1/2 large onion, diced
  • 1 1/2 cups chicken broth
  • 1/2 cup full-fat coconut milk
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 pound shrimp, peeled and deveined
  • Zest of 2 lemons
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon black pepper
  • 2 teaspoon ghee
  • 1 tablespoon lemon juice
  • Chopped parsley, to garnish

15. Baked Chicken Parmesan

This recipe was found on Skinny Taste.Nutrition info: Servings: 8 • Serving Size: 1 piece • Calories: 251 • Fat: 9.5 g • Protein: 31.5 g • Carb: 14 g • Fiber: 1.5 g • Sugar: 0 • Cholestr: 14 mg Ingredients:

  • 4 (about 8 oz each) chicken breast, fat trimmed, sliced in half to make 8
  • 3/4 cup seasoned breadcrumbs (I used whole wheat)
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp butter, melted (or olive oil)
  • 3/4 cup reduced fat mozzarella cheese (I used Polly-o)
  • 1 cup marinara or Filetto di Pomodoro
  • cooking spray
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