15 Delicious & Filling Meals under 500 Calories

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

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

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

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

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

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)

This recipe was found on PopSugar

Nutrition info– Calories 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

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

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

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

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

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

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

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

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