20 Meals Under 500 Calories
I may have gone a little overboard — guilty as charged. I’m not a fan of strict diets, but I do care about eating well and keeping meals balanced and satisfying. These recipes are all low in calories yet packed with flavor. Below you’ll find 20 tasty, healthy dinners (and lunches) that come in under 500 calories per portion.
All are real food — no fads — just simple, delicious, and mostly easy to prepare. There’s a fair amount of chicken because it’s versatile and reliable, but you’ll also find vegetarian options, fish, beef and comforting classics.
Note: calories listed are approximate and may not include side servings such as extra rice, pasta or potatoes. Be sure to count anything you add.
20 Easy Meals Under 500 Calories
No 1
Tandoori Chicken
A simple tandoori-style chicken using mini fillets (tenders) marinated in low-fat yogurt and spices, then baked until tender. Serve with rice and salad for a complete plate.
Recipe -> Tandoori Chicken
Calories -> Approx. 289 calories (plus rice/salad)
No 2
Slow Cooker Beef Bourguignon
A rich, elegant beef stew that’s fuss-free — toss the ingredients into the slow cooker and let it do the work. It’s warming and filling; serve with vegetables or mash (potatoes counted separately).
Recipe -> Slow Cooker Beef Bourguignon
Calories -> Approx. 457 calories per portion (potatoes extra)
No 3
Spicy Fish with Courgettes
A one-pot fish bake of flaky white fish with courgettes, lemon and chilli. Light, flavorful and quick to prepare.
Recipe -> Spicy Fish with Courgette
Calories -> Approx. 423 calories per portion
No 4
Chicken & Chorizo Paella
A one-pan paella with smoky chorizo and tender chicken — full of flavor and quick to make.
Recipe -> Chicken & Chorizo Paella
Calories -> Approx. 404 calories per portion
No 5
Crustless Quiche
A quick, versatile crustless quiche that’s great hot or cold. Serve with a large salad, new potatoes or beans for a satisfying meal.
Recipe -> Crustless Quiche
Calories -> Approx. 162 calories per quarter
No 6
Roasted Vegetable Pasta
A meat-free pasta loaded with roasted vegetables — comforting, colorful and packed with flavor.
Recipe -> Roasted Vegetable Pasta
Calories -> Approx. 435 calories per serving
No 7
Jacket Potato Cottage Pies – Slimming Style
Individual jacket potato cottage pies are charming and satisfying. They’re ideal for batch-cooking and freezing, then simply bake when needed.
Recipe -> Jacket Potato Cottage Pies
Calories -> Approx. 470 calories per portion (two halves) — serve with vegetables.
No 8
Kedgeree Slimming Style
A smoky, spiced fish and rice dish with boiled eggs — comforting and filling, great for lunch or dinner.
Recipe -> Kedgeree Slimming Style
Calories -> Approx. 450 calories per portion
No 9
Chicken Rogan Josh, Healthy Style
A tomato-based chicken curry rich in spices and vegetables. Flavorful and lighter than traditional versions.
Recipe -> Chicken Rogan Josh
Calories -> Approx. 223 calories (rice extra)
No 10
Easy Sunday Dinner (Tray Bake)
This tray bake gives you all the comfort of a roast with minimal effort — everything cooks together on one tray. Serve with greens and gravy if you like.
Recipe -> Easy Sunday Dinner, Slimming Style
Calories -> Approx. 349 calories per serving
No 11
Easy Meatballs with Tomato Sauce
Beef meatballs in a simple tomato sauce. Calories shown are for the meatballs and sauce — add pasta or sides separately. I often serve mine with a big portion of broccoli.
Recipe -> Easy Meatballs with Tomato Sauce
Calories -> Approx. 454 calories per serving
No 12
Mac ’n’ Cheese (Slimming Style)
A lighter mac ’n’ cheese that still delivers creaminess. With mushrooms and bacon for extra flavor, this version keeps the indulgence without the heavy calories.
Recipe -> Mac n Cheese Slimming Style
Calories -> Approx. 428 calories per serving
No 13
Healthy Stuffed Jacket Potatoes
Twice-baked stuffed jackets that are great for batch cooking and freezing. Versatile and tasty — serve with beans or a salad.
Recipe -> Healthy Stuffed Jacket Potatoes
Calories -> Approx. 310 calories for two halves
No 14
Easy Lighter Chilli
A freshened-up, lighter take on classic chilli with plenty of vegetables. Serve with rice (count rice separately) or keep it low by serving with extra vegetables.
Recipe -> Easy Lighter Chilli
Calories -> Approx. 449 calories per serving
No 15
Chicken & Mushroom Pasta
A creamy, comforting pasta with chicken and mushrooms. Serve with a crisp salad or enjoy on its own.
Recipe -> Chicken & Mushroom Pasta
Calories -> Approx. 401 calories per portion
No 16
Peri Peri Chicken
A personal favorite — quick, spicy piri-piri chicken strips pan-fried and served over egg-fried rice or greens. Always a crowd pleaser.
Recipe -> Peri Peri Chicken
Calories -> Approx. 499 calories per portion
No 17
Chickpea & Spinach Curry
A mild, filling vegetarian curry featuring chickpeas and spinach. Perfect for meat-free days and delicious with rice or a jacket potato.
Recipe -> Chickpea & Spinach Curry
Calories -> Approx. 465 calories per portion (rice extra)
No 18
Dirty Rice
A great way to use leftovers — vegetables and leftover roast meat make a quick, satisfying fried rice-style dish. Fast, flexible and filling.
Recipe -> Dirty Rice
Calories -> Approx. 354 calories per portion
No 19
Leftover Lamb Biryani
A spiced, fragrant biryani that’s perfect for repurposing leftover roast lamb. Equally delicious with chicken or turkey.
Recipe -> Leftover Lamb Biryani
Calories -> Approx. 381 calories per portion
No 20
Easy Peasy Chicken Curry (Slimming Style)
One of my absolute favorites — a simple, reliably tasty chicken curry that’s light but full of flavor. Add rice separately and count portions as needed.
Recipe -> Easy Peasy Chicken Curry
Calories -> Approx. 312 calories per portion (rice extra)
Bonus: Easy Peasy Sticky Chicken
Sticky chicken with honey, soy, balsamic, garlic and ginger — sweet, savory and slightly warming from the ginger. I usually serve it with a small portion of rice and lots of broccoli.
Recipe -> Easy Peasy Sticky Chicken
Calories -> Approx. 260 calories per portion (rice extra)
There you have it — 20 meals under 500 calories! I hope you enjoy trying these recipes. They’re balanced, flavorful and practical for everyday cooking. Let me know which ones become your favorites.
Big love, Clare
The Slimming Group
I run a Facebook group called Easy Peasy Slimming Style Recipes where people share tips, encouragement and recipe ideas. It’s a friendly, honest community for anyone who enjoys real home-cooked, tasty, easy food.
Want Snacking Ideas?
If you’re interested in healthy snacking ideas, I’ve put together some suggestions to keep you satisfied between meals.