15 Delicious & Filling Meals under 500 Calories

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 Taste

Nutritious 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 Taste

Nutritious 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 Eats

Nutrition info- Calories: 397 • Fat: 20 grams • Carbohydrates: 38 grams • Sugar: 1 gram • Fiber: 3 grams • Protein: 19 grams

Ingredients

  • 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 Sugar

Nutrition 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 PopSugar

Nutrition 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 PopSugar

Nutrition infoCalories 381 • Fat 16.3 g • Sodium 409 mg • Carbs 5.8 g • Protien 50.2 g

Ingredients-

  • 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 Taste

Nutrition 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 Taste

Nutrition 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 Eats

Nutrition 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