20 Meals Under 500 Cals
Looking for easy meals under 500 calories that still taste like proper home-cooked food? This collection is full of simple, satisfying dinners and lunches that are lighter, balanced and packed with flavour. There are no fad diet ideas here, just real meals made with everyday ingredients.
These healthy dinner ideas are ideal when you want to eat well without feeling restricted. You will find comforting pasta dishes, curries, tray bakes, fish recipes, vegetarian meals and plenty of chicken, because it is quick, versatile and easy to cook in so many different ways.
Please remember that the calorie counts are approximate and usually apply to the main recipe portion. If you add extras such as rice, pasta, potatoes, bread, sauces or dressings, you will need to count those separately.
20 Easy Dinners and Lunches Under 500 Calories
No 1
Tandoori Chicken
This easy tandoori chicken is made with chicken mini fillets marinated in low-fat yoghurt and spices, then baked in the oven until tender and full of flavour. Serve it with salad and a measured portion of rice for a fresh, colourful meal.
Recipe -> Tandoori Chicken
Cals -> Approximately 289 calories, plus rice and salad.
No 2
Slow Cooker Beef Bourguignon
This slow cooker beef bourguignon is a rich, warming beef stew that feels special but is very easy to prepare. Add the ingredients to the slow cooker and let it do the work for a hearty, comforting dinner.
Recipe -> Slow Cooker Beef Bourguignon
Cals -> Approximately 457 calories per portion. Count potatoes or mash separately, or serve with vegetables.
No 3
Spicy Fish with Courgettes
This spicy fish with courgettes is a simple one-pot dish with soft, flaky fish, lemon, chilli and tender vegetables. It is light, fresh and full of flavour, making it a great option for a healthy dinner.
Recipe -> Spicy Fish with Courgette
Cals -> Approximately 423 calories per portion.
No 4
Chicken & Chorizo Paella
This chicken and chorizo paella is a quick one-pan meal with a smoky, savoury flavour. It is simple to make, satisfying to eat and ideal for a midweek dinner when you want something easy but still delicious.
Recipe -> Chicken & Chorizo Paella
Cals -> Approximately 404 calories per portion.
No 5
Crustless Quiche
This crustless quiche is quick, tasty and perfect with a big salad, new potatoes or baked beans. It is also lovely served cold, so it works well for lunch boxes and easy meal prep.
Recipe -> Crustless Quiche
Cals -> Approximately 162 calories for a quarter.
No 6
Roasted Vegetable Pasta
This roasted vegetable pasta is a brilliant meat-free dinner packed with tasty vegetables. It is comforting, colourful and easy to make, with plenty of flavour from the roasted ingredients.
Recipe -> Roasted Vegetable Pasta
Cals -> Approximately 435 calories per serving.
No 7
Jacket Potato Cottage Pies
These individual jacket potato cottage pies are cute, filling and full of classic comfort-food flavour. They are also great for batch cooking, as you can freeze them and reheat when you need an easy dinner.
Recipe -> Jacket Potato Cottage Pies
Cals -> Approximately 470 calories per portion, based on two halves. Serve with vegetables.
No 8
Kedgeree Slimming Style
This kedgeree is a smoky, lightly spiced fish and rice dish finished with boiled eggs. It is filling, warming and a lovely option when you want something different from the usual weeknight meals.
Recipe -> Kedgeree Slimming Style
Cals -> Approximately 450 calories per portion.
No 9
Chicken Rogan Josh
This chicken rogan josh is a tomato-based curry packed with vegetables and warming spices. It is light, tasty and satisfying, especially when served with rice or extra vegetables.
Recipe -> Chicken Rogan Josh
Cals -> Approximately 223 calories, plus rice if served.
No 10
Easy Sunday Dinner
This easy Sunday dinner tray bake gives you the comfort of a roast-style meal with far less fuss. Everything cooks together on one tray, so it is simple, practical and perfect for any day of the week.
Serve with greens and count any gravy or extra sides separately.
Recipe -> Easy Sunday Dinner
Cals -> Approximately 349 calories per serving.
No 11
Easy Meatballs with Tomato Sauce
These beef meatballs in tomato sauce are rich, meaty and full of flavour. The calories are for the meatballs and sauce, so remember to add pasta separately if you serve it on the side.
For a lighter option, serve with a generous portion of broccoli or mixed vegetables.
Recipe -> Easy Meatballs with Tomato Sauce
Cals -> Approximately 454 calories per serving.
No 12
Mac ‘n’ Cheese
Macaroni cheese is usually rich and calorie-heavy, but this lighter version keeps the creamy comfort without feeling too heavy. Mushrooms and bacon add extra flavour, making it a satisfying dish for pasta lovers.
Recipe -> Mac n Cheese Slimming Style
Cals -> Approximately 428 calories per serving.
No 13
Healthy Stuffed Jacket Potatoes
These twice-baked stuffed jacket potatoes are tasty, filling and ideal for batch cooking. Prepare them ahead, freeze before the final bake and cook when you need a quick, easy meal.
They are lovely served with baked beans, salad or vegetables.
Recipe -> Healthy Stuffed Jacket Potatoes
Cals -> Approximately 310 calories for two halves.
No 14
Easy Lighter Chilli
This lighter chilli is a fresh take on a classic, with plenty of vegetables and bold flavour. Serve it with a measured portion of rice, or keep it lighter by adding extra vegetables instead.
Recipe -> Easy Lighter Chilli
Cals -> Approximately 449 calories per serving.
No 15
Chicken & Mushroom Pasta
This chicken and mushroom pasta is creamy, comforting and easy to enjoy as a filling meal. Serve it with a big salad, or enjoy it on its own when you want a simple pasta dinner under 500 calories.
Recipe -> Chicken & Mushroom Pasta
Cals -> Approximately 401 calories per portion.
No 16
Peri Peri Chicken
This peri peri chicken is quick, easy and full of spicy flavour. The chicken is cooked with peri peri spices and served on egg fried rice for a filling, tasty meal that comes in just under 500 calories.
Recipe -> Peri Peri Chicken
Cals -> Approximately 499 calories per portion.
No 17
Chickpea & Spinach Curry
This chickpea and spinach curry is a hearty vegetarian meal with mild curry flavour and plenty of texture. It is a great meat-free dinner and works well with rice or served over a jacket potato.
Recipe -> Chickpea & Spinach Curry
Cals -> Approximately 465 calories per portion. Add rice separately if serving.
No 18
Dirty Rice
Dirty rice is a great way to use leftover vegetables and meat from a roast dinner. It is quick, filling and perfect for a Monday night meal when you want something easy and practical.
Recipe -> Dirty Rice
Cals -> Approximately 354 calories per portion.
No 19
Leftover Lamb Biryani
This leftover lamb biryani is a spicy, satisfying one-pot meal and a delicious way to use cooked lamb. It is full of flavour and ideal when you want a simple curry-style dinner without too much effort.
Recipe -> Leftover Lamb Biryani
Cals -> Approximately 381 calories per portion.
No 20
Easy Peasy Chicken Curry
This easy chicken curry is a favourite for good reason. It is simple, warming and full of classic curry flavour, making it a brilliant choice for a healthy family dinner.
Recipe -> Easy Peasy Chicken Curry
Cals -> Approximately 312 calories per portion. Add and count rice separately.
Bonus Meal Under 500 Calories
Easy Peasy Sticky Chicken
This sticky chicken is made with honey, soy sauce, balsamic vinegar, garlic and ginger. It is sweet, savoury and beautifully sticky, with gentle warmth from the ginger and plenty of flavour from the garlic.
Serve it with a small portion of rice and lots of broccoli for a balanced meal. Remember to count the rice separately.
Recipe -> Easy Peasy Sticky Chicken
Cals -> Approximately 260 calories per portion, plus rice.
There you have it: 20 meals under 500 calories, plus one bonus recipe that is too good to leave out. These easy low-calorie meals are healthy, filling and made with proper ingredients, so you can enjoy tasty dinners without overcomplicating things.
Choose your favourites, plan a few meals ahead and remember to count any extra sides or toppings you add to your plate.
The Slimming Group
There is also a friendly recipe community for easy slimming-style meal ideas, home-cooked dinners, practical tips and support. It is a place for sharing simple food inspiration, encouragement and everyday cooking ideas.
And If You’d Like Some Snacking Ideas
If you are looking for lighter snack inspiration as well as healthy dinners, there are more ideas here: Healthy Snacking