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High-Protein 500-Calorie Meals
Once you master the 500-calorie dinners, move on to finding healthy breakfast, lunch and snack recipes to fill out the rest of your 1,500-calorie day. Shoot for 250 to 300 calories atbreakfast, 300 to 350 calories atlunchand two 50- to 100-caloriesnacksin between meals or simply follow along with one of ourhealthy meal plans for weight lossthat maps everything out for you.
Give it a Try:28-Day 500-Calorie Dinner Challenge
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein, while a creamy sauce of roasted red peppers and spices adds a burst of flavor and color to this Mediterranean-inspired dinner. Pack up leftovers or plan to make extra to take for lunch later in the week.
Total:479 calories
Roasted Chicken & Winter Squash over Mixed Greens
415 calories
This hearty dinner salad with a whopping 31 grams of satisfying protein comes together easily, since the squash and chicken can roast together on the same sheet pan. A quick marinade flavors the chicken and squash for roasting and a simple dressing coats the greens to complete this flavorful dinner combo.
Serve with:
- 1 servingRosemary & Garlic Breadsticks(77 calories)
Total:492 calories
500-Calorie Dinners: Chicken
Slow-Cooker Vegetable Soup
175 calories
Make a big batch of low-calorie veggie-packed soup with ease in this load-and-go crock pot recipe. This weight-loss vegetable soup fills you up without a lot of calories (thanks to all those low-cal veggies and broth), plus it’s an easy way to eat more vegetables. Portion out leftovers into individual serving containers and store in the fridge or freezer for fast and healthy ready-to-eat meals.
Drizzle olive oil over bread and season with salt and pepper.
Total:495 calories
500-Calorie Dinners: Vegetarian
Shrimp Scampi Zoodles
286 calories
Classic garlicky shrimp scampi gets a makeover in this fresh and light dinner recipe. Zucchini noodles serve as a healthy low-calorie alternative to traditional pasta-they mimic the texture of pasta while taking on the flavor of whatever sauce you serve them with. Topped with shrimp, shredded Parmesan cheese and a squeeze of fresh lemon juice, this veg-heavy take on a classic pasta dish is sure to please.
- One 4-inch piece whole-wheat baguette, toasted(235 calories)
Total:521 calories
Taco-Stuffed Zucchini
367 calories
3 Tbsp. pico de gallo(15 calories)
1 serving whole-grain tortilla chips (about 7 chips;140 calories)
Total:522 calories
Spaghetti Squash & Chicken with Avocado Pesto
Give pesto pasta a healthy makeover with this easy recipe that combines low-calorie spaghetti squash with high-protein chicken breast. Top this powerhouse combo with homemade basil pesto that gets a creamy upgrade from ripe avocados to complete this mouthwatering chicken dinner.
Total:497 calories
Flat-Belly Salad
390 calories
This salad is a helpful tool for weight loss because it provides a good balance of fiber, protein and healthy fats from loads of veggies and beans, all tossed in a tangy apple-cider vinaigrette. A great idea for a refreshing dinner, this hearty salad will hit the spot.
2 Tbsp. hummus(52 calories)
6 seeded crackers(65 calories)
Total:507 calories
Crispy Oven-Fried Fish Tacos
296 calories
- 1 servingPineapple & Avocado Salad(186 calories)
Total:482 calories
White Turkey Chili
350 calories
One bowl of this mouthwatering white turkey chili with zucchini and you’ll be hooked. More than just the flavor, this satisfying dish will leave you feeling full throughout the evening. In addition to lean ground turkey, white beans do double time, adding both protein and fiber, and mixing in bulgur adds even more fiber while helping to thicken the chili.
2 cups mixed greens(18 calories)
2 Tbsp.Balsamic Vinaigrette(145 calories)
Total:514 calories
Sheet Pan Roasted Salmon with Vegetables
422 calories
In this Mediterranean-inspired dinner recipe, a herb-infused dressing coats fresh vegetables, which roast alongside salmon on a single sheet pan. This full-flavored dinner comes together easily, with cleanup being just as simple. Served over a bed of fluffy quinoa, this delicious dinner has everything you need in a balanced meal-filling protein, a high-fiber whole grain and nutrient-rich vegetables.
- 1 servingBasic Quinoa(104 calories)
Total:526 calories
How to Make Slow-Cooker Vegetable Soup
See More:
What Does a 1,500-Calorie Day Look Like?
1,500-Calorie Diet Meal Plan to Lose Weight
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