10 Healthy Dinner Ideas Under 500 Calories

Finding tasty dinner options that are both healthy and low in calories can be a challenge, but it doesn't have to be! Here are some satisfying meal ideas under 500 calories that are not only nutritious but also quick and easy to prepare. Enjoy delicious flavors without the guilt, making dinner a breeze!

Wholesome Chicken Stir-Fry With Veggies

This wholesome chicken stir-fry is a colorful and nutritious option for dinner. The vibrant mix of bell peppers, broccoli, and tender chicken pieces makes it not only appealing but also packed with flavor. Stir-fries are quick to prepare, making them perfect for busy weeknights.

The combination of fresh vegetables and lean protein keeps the meal light, ensuring it stays under 500 calories. Plus, you can customize it with your favorite veggies or sauces!

Ingredients

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste
• Cooked brown rice or quinoa (optional)

Instructions

1. Heat olive oil in a large skillet over medium-high heat. Add the chicken pieces and season with salt and pepper. Cook until browned and cooked through, about 5-7 minutes.
2. Add minced garlic and ginger to the skillet, stirring for about 1 minute until fragrant.
3. Incorporate the broccoli and bell peppers. Stir-fry for another 5-7 minutes until the vegetables are tender-crisp.
4. Pour in the soy sauce, mixing well to coat the chicken and veggies evenly. Cook for an additional 2 minutes.
5. Serve hot over cooked brown rice or quinoa if desired.

Savory Baked Lemon Herb Salmon

Looking for a healthy dinner option that’s both delicious and easy to prepare? This savory baked lemon herb salmon is a fantastic choice. The salmon is beautifully cooked, topped with fresh lemon slices and herbs, making it a feast for the eyes and the taste buds.

On the plate, you can see the vibrant salmon fillets, perfectly baked to a tender finish. The lemon slices add a bright pop of color and flavor, while the green asparagus and fluffy grain complement the dish perfectly. This meal is not just visually appealing; it’s also packed with nutrients and keeps you under 500 calories.

Pair this salmon with a side of whole grains or a fresh salad for a balanced meal. It’s a great way to enjoy a healthy dinner without sacrificing taste!

Ingredients

• 4 salmon fillets
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Lemon slices for garnish
• Fresh parsley chopped, for garnish

Instructions

1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Prepare the Marinade: In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, thyme, salt, and pepper.
3. Marinate the Salmon: Place the salmon fillets in a baking dish and pour the marinade over them, ensuring they are well coated. Let them marinate for about 10 minutes.
4. Bake the Salmon: Place the baking dish in the preheated oven and bake for 12-15 minutes, or until the salmon flakes easily with a fork.
5. Garnish and Serve: Remove from the oven, garnish with lemon slices and fresh parsley, and serve immediately.

Flavorful Turkey And Sweet Potato Skillet

This turkey and sweet potato skillet is a fantastic option for a healthy dinner under 500 calories. The combination of lean ground turkey, vibrant sweet potatoes, and fresh green beans makes for a colorful and nutritious meal. The skillet method keeps everything simple and allows the flavors to meld beautifully.

The sweet potatoes add a natural sweetness that pairs perfectly with the savory turkey. Green beans bring a satisfying crunch, making each bite enjoyable. Plus, this dish is quick to prepare, making it ideal for busy weeknights.

To make this dish, you’ll need ground turkey, sweet potatoes, green beans, and a few spices. It’s a one-pan meal that minimizes cleanup while maximizing flavor. Serve it warm, and enjoy a hearty dinner that fits into your healthy eating plan.

Ingredients

• 1 lb ground turkey
• 2 medium sweet potatoes, diced
• 2 cups green beans, trimmed
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add the ground turkey and cook until browned, about 5-7 minutes.
3. Stir in the diced sweet potatoes, garlic powder, onion powder, salt, and pepper. Cook for another 10 minutes, stirring occasionally.
4. Add the green beans and cook for an additional 5 minutes, or until they are tender.
5. Garnish with fresh cilantro if desired, and serve warm.

Refreshing Greek Salad With Feta

If you're looking for a light and tasty dinner option, a Greek salad is a fantastic choice. This dish is colorful and packed with fresh ingredients, making it not only visually appealing but also nutritious. The combination of juicy tomatoes, crisp cucumbers, and tangy feta cheese creates a delightful flavor profile that’s hard to resist.

The salad is topped with olives and red onions, adding a nice crunch and a hint of sharpness. A drizzle of olive oil and a sprinkle of oregano tie everything together, enhancing the Mediterranean vibe. This salad is perfect on its own or as a side dish to grilled chicken or fish.

Making a Greek salad is quick and easy. Just chop your ingredients, toss them together, and enjoy! It’s a great way to incorporate more vegetables into your diet while keeping your meal under 500 calories.

Ingredients

• 2 cups cherry tomatoes, halved
• 1 cucumber, sliced
• 1/2 red onion, thinly sliced
• 1 cup Kalamata olives
• 1/2 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cherry tomatoes, cucumber, red onion, and Kalamata olives.
2. Add the crumbled feta cheese on top.
3. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Serve immediately or chill for 30 minutes to let the flavors meld.

Savory Cauliflower Fried Rice

Cauliflower fried rice is a fantastic way to enjoy a classic dish while keeping it light and healthy. This colorful meal is packed with veggies and flavor, making it a perfect dinner option under 500 calories. The image showcases a vibrant mix of cauliflower rice, peas, carrots, and green onions, all sautéed to perfection. It's not just a feast for the eyes; it’s also a nutritious choice that can satisfy your cravings without the guilt.

Making cauliflower fried rice is simple and quick. You can customize it with your favorite vegetables or proteins. It’s a great way to use up leftovers too! Just toss in whatever you have on hand, and you’ll have a delicious meal ready in no time.

Ingredients

• 1 medium head of cauliflower, grated or processed into rice
• 1 cup mixed vegetables (peas, carrots, bell peppers)
• 2 green onions, chopped
• 2 cloves garlic, minced
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions

1. Prepare the Cauliflower: Remove the leaves and stem from the cauliflower. Cut it into florets and pulse in a food processor until it resembles rice. Set aside.
2. Sauté the Vegetables: Heat olive oil in a large skillet over medium heat. Add garlic and sauté for about 30 seconds until fragrant. Then, add the mixed vegetables and cook for 3-4 minutes until tender.
3. Add Cauliflower Rice: Stir in the cauliflower rice and cook for another 5-7 minutes, stirring occasionally, until the cauliflower is tender.
4. Season: Pour in the soy sauce and sesame oil. Mix well and season with salt and pepper to taste. Cook for an additional minute.
5. Garnish and Serve: Remove from heat, garnish with chopped green onions and cilantro if desired. Serve warm and enjoy your healthy dinner!

Grilled Shrimp And Avocado Salad

This Grilled Shrimp and Avocado Salad is a fantastic choice for a healthy dinner under 500 calories. The vibrant colors and fresh ingredients make it not only appealing but also packed with nutrients. The grilled shrimp adds a nice protein boost, while the creamy avocado brings healthy fats to the mix.

The salad features a bed of mixed greens topped with juicy cherry tomatoes and perfectly grilled shrimp. The avocado slices are arranged beautifully, adding a creamy texture that complements the crunch of the greens. A drizzle of balsamic glaze ties everything together, enhancing the flavors without adding too many calories.

Making this salad is simple and quick, making it perfect for a weeknight dinner. You can easily customize it by adding your favorite veggies or swapping out the shrimp for another protein. Enjoy this refreshing dish that keeps you satisfied without weighing you down!

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 ripe avocado, sliced
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Balsamic glaze for drizzling

Instructions

1. Preheat your grill to medium-high heat.
2. In a bowl, toss the shrimp with olive oil, lemon juice, salt, and pepper.
3. Grill the shrimp for about 2-3 minutes on each side until they are pink and opaque.
4. On a plate, layer the mixed greens, cherry tomatoes, and grilled shrimp.
5. Top with avocado slices and drizzle with balsamic glaze before serving.

Tasty Zucchini Noodles With Pesto

Zucchini noodles, often called "zoodles," are a fantastic way to enjoy a light and healthy dinner. They are low in calories and packed with nutrients. In this dish, the zoodles are tossed with a vibrant pesto sauce, making for a colorful and flavorful meal. The fresh basil and garlic in the pesto add a delightful aroma, while the cherry tomatoes provide a juicy burst of flavor.

This dish is not only visually appealing but also easy to prepare. You can whip it up in no time, making it perfect for busy weeknights. Plus, it’s a great way to sneak in some veggies!

Ingredients

• 2 medium zucchinis
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic
• 1/4 cup olive oil
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved

Instructions

1. Spiralize the Zucchini: Use a spiralizer to turn the zucchinis into noodles. If you don’t have one, a vegetable peeler can also work.
2. Make the Pesto: In a food processor, combine basil, pine nuts, Parmesan, and garlic. Pulse until finely chopped. With the processor running, slowly add olive oil until the mixture is smooth. Season with salt and pepper.
3. Combine: In a large bowl, toss the zucchini noodles with the pesto until well coated.
4. Add Tomatoes: Gently mix in the halved cherry tomatoes.
5. Serve: Plate the zoodles and enjoy your healthy dinner!

Balsamic Glazed Grilled Chicken

Balsamic glazed grilled chicken is a delicious and healthy dinner option that fits perfectly into a meal plan under 500 calories. The chicken is marinated in a rich balsamic vinegar mixture, giving it a sweet and tangy flavor that pairs wonderfully with grilled vegetables.

The image showcases a beautifully grilled chicken breast, drizzled with balsamic glaze, sitting alongside a colorful array of grilled vegetables. The vibrant colors of the veggies not only make the dish visually appealing but also add essential nutrients to your meal.

This dish is not just tasty; it’s also quick to prepare, making it ideal for busy weeknights. You can serve it with a side of quinoa or brown rice for a complete meal.

Ingredients

• 4 boneless, skinless chicken breasts
• 1/2 cup balsamic vinegar
• 2 tablespoons honey
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 cups mixed vegetables (bell peppers, zucchini, carrots, etc.)
• 1 tablespoon olive oil

Instructions

1. Marinate the Chicken: In a bowl, whisk together balsamic vinegar, honey, garlic, oregano, salt, and pepper. Add the chicken breasts and let them marinate for at least 30 minutes.
2. Prepare the Grill: Preheat your grill to medium-high heat. While the grill is heating, toss the mixed vegetables with olive oil, salt, and pepper.
3. Grill the Chicken: Remove the chicken from the marinade and grill for about 6-7 minutes on each side, or until fully cooked. Brush with extra balsamic glaze during the last few minutes of grilling for added flavor.
4. Grill the Vegetables: Place the mixed vegetables on the grill and cook for about 5-7 minutes, turning occasionally until they are tender and slightly charred.
5. Serve: Plate the grilled chicken with the vegetables on the side. Drizzle any remaining balsamic glaze over the top for an extra burst of flavor.

Delicious Roasted Eggplant With Tahini

Roasted eggplant is a fantastic dish that brings out the vegetable's natural sweetness. When you grill or roast eggplant, it becomes tender and creamy, making it a delightful addition to any meal. This dish is not only tasty but also healthy, fitting perfectly into a dinner under 500 calories.

The eggplant is topped with a rich tahini sauce, which adds a nutty flavor that complements the soft texture of the roasted vegetable. The vibrant pomegranate seeds scattered on top provide a burst of color and a hint of sweetness, making the dish visually appealing as well.

This roasted eggplant can be served as a main dish or a side. Pair it with a fresh salad or some whole grains for a complete meal. It’s a great option for those looking to enjoy a healthy dinner without sacrificing flavor.

Ingredients

• 2 medium eggplants
• 3 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1-2 tablespoons water (to thin the tahini)
• Pomegranate seeds for garnish
• Fresh parsley for garnish

Instructions

1. Preheat the oven to 400°F (200°C).
2. Slice the eggplants in half lengthwise. Score the flesh in a crisscross pattern and brush with olive oil. Sprinkle with salt and pepper.
3. Place the eggplants cut side down on a baking sheet and roast for about 25-30 minutes, until they are tender and golden.
4. While the eggplants are roasting, prepare the tahini sauce. In a bowl, mix tahini, lemon juice, and water until smooth. Adjust the consistency with more water if needed.
5. Once the eggplants are done, remove them from the oven and drizzle with the tahini sauce. Top with pomegranate seeds and chopped parsley before serving.

Satisfying Chicken Tacos With Salsa

These chicken tacos are a fantastic choice for a healthy dinner. They are packed with flavor and stay under 500 calories, making them a guilt-free option. The image shows two soft tortillas filled with perfectly grilled chicken, fresh avocado slices, and a vibrant salsa. The bright colors of the ingredients make these tacos not only delicious but also visually appealing.

The combination of tender chicken and fresh toppings creates a satisfying meal. The lime wedges add a zesty kick, while the salsa brings a burst of freshness. This dish is perfect for a casual dinner or a fun taco night with friends.

Ingredients

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 4 small corn tortillas
• 1 avocado, sliced
• 1 cup fresh salsa
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions

1. Season the chicken breasts with olive oil, chili powder, cumin, salt, and pepper.
2. Heat a grill or skillet over medium-high heat. Cook the chicken for about 6-7 minutes on each side, or until fully cooked.
3. Remove the chicken from the heat and let it rest for a few minutes before slicing it into strips.
4. Warm the corn tortillas in a dry skillet for about 30 seconds on each side.
5. Assemble the tacos by placing sliced chicken, avocado, and salsa in each tortilla.
6. Garnish with fresh cilantro and serve with lime wedges on the side.