12 Foods & Recipes Under 500 Calories
1. Grilled Chicken Salad
Approx. 350 calories
- 100g grilled chicken breast
- 2 cups mixed greens
- 5 cherry tomatoes, halved
- 1/4 cucumber, sliced
- 1 tbsp balsamic vinaigrette
Instructions: Grill chicken, slice, and toss with greens, tomatoes, cucumber, and vinaigrette.
2. Veggie Omelette
Approx. 250 calories
- 2 eggs
- 1/4 cup diced bell pepper
- 1/4 cup spinach
- 1 tbsp chopped onion
- Salt & pepper
Instructions: Whisk eggs, add veggies, cook in nonstick pan until set.
3. Greek Yogurt Parfait
Approx. 200 calories
- 1/2 cup nonfat Greek yogurt
- 1/4 cup mixed berries
- 1 tbsp granola
Instructions: Layer yogurt, berries, and granola in a glass.
4. Quinoa & Roasted Veggie Bowl
Approx. 400 calories
- 1/2 cup cooked quinoa
- 1/2 cup roasted broccoli
- 1/2 cup roasted carrots
- 1 tbsp olive oil
- Salt & pepper
Instructions: Toss veggies in oil, roast at 200°C for 20 min, serve over quinoa.
5. Turkey Lettuce Wraps
Approx. 300 calories
- 100g lean ground turkey
- 2 large lettuce leaves
- 1/4 cup diced tomato
- 1 tbsp salsa
Instructions: Cook turkey, fill lettuce leaves, top with tomato and salsa.
6. Shrimp Stir-Fry
Approx. 350 calories
- 100g shrimp, peeled
- 1 cup mixed stir-fry vegetables
- 1 tsp soy sauce
- 1 tsp sesame oil
Instructions: Sauté shrimp and veggies in oil, add soy sauce, cook until done.
7. Chickpea Salad
Approx. 300 calories
- 1/2 cup canned chickpeas, rinsed
- 1/4 cup diced cucumber
- 1/4 cup diced tomato
- 1 tbsp lemon juice
- Salt & pepper
Instructions: Mix all ingredients in a bowl and serve chilled.
8. Baked Salmon & Asparagus
Approx. 400 calories
- 100g salmon fillet
- 6 asparagus spears
- 1 tsp olive oil
- Lemon wedge
Instructions: Place salmon and asparagus on baking tray, drizzle oil, bake at 200°C for 15 min, serve with lemon.
9. Zucchini Noodles with Marinara
Approx. 200 calories
- 1 medium zucchini, spiralized
- 1/2 cup marinara sauce
- 1 tbsp grated parmesan
Instructions: Sauté noodles 2 min, add sauce, heat through, top with parmesan.
10. Tuna Salad Stuffed Tomato
Approx. 250 calories
- 1 large tomato, hollowed
- 1/2 can tuna in water, drained
- 1 tbsp light mayo
- 1 tsp chopped celery
Instructions: Mix tuna, mayo, celery, fill tomato.
11. Egg & Avocado Toast
Approx. 300 calories
- 1 slice whole grain bread
- 1/2 avocado, mashed
- 1 poached egg
- Salt & pepper
Instructions: Toast bread, spread avocado, top with egg, season.
12. Lentil Soup
Approx. 180 calories (per cup)
- 1/2 cup cooked lentils
- 1 cup vegetable broth
- 1/4 cup diced carrots
- 1/4 cup diced celery
- 1/4 cup diced onion
Instructions: Simmer all ingredients 20 min, season to taste.