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5 Healthy Dinner Recipes Under 500 Calories

Are you attempting to shed pounds? Whatever diet you're on, you must keep track of your calories. These 500-calorie recipes will make it easy for you to keep track of your calories.

However, keeping track of your calories does not have to be that complicated. After all, don't we all have hectic lives?

That's why we’ve put together this list of healthy 500-calorie dinner recipes with macros. All you need to do now is cook and consume.

Lemon Chicken And Asparagus Stir-Fry

  • Prep Time: 10 mins
  • Cooking Time: 10 mins
  • Servings: 2
  • Serving Size: 90 grams

This healthy and tasty Lemon Chicken and Asparagus Stir Fry is bursting with flavour. It's simple and quick to do! Chicken is a high-protein and nutrient-dense meat. Including chicken in your diet can help you lose weight, gain muscle, and maintain good bone health.

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  • Calories: 343 kcals
  • Protein: 45.5 g
  • Fat: 14.5 g
  • Carbs: 7.1 g


  • ½ tablespoon olive oil
  • 2 chicken breasts, sliced
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 1 tablespoon garlic, minced
  • 4 oz asparagus
  • ½ lemon, zested
  • ½ lemon, juiced
  • 3 tablespoons coconut aminos
  • lemon, zested, to garnish
  • rice, to serve


  1. Season the chicken with salt and pepper before frying it in olive oil. Add the garlic after a few minutes.
  2. Fry the chicken for a few minutes longer with the garlic, then add the asparagus, lemon zest, and lemon juice.
  3. Stir once more before adding the soy sauce.
  4. Serve over rice with a sprinkling of lemon zest.
  5. Enjoy!

Easy Salmon Cakes

  • Prep Time: 5 mins
  • Cooking Time: 25 mins
  • Servings: 4
  • Serving Size: 250 grams

Making easy salmon fishcakes only takes 30 minutes.They're easy to make and excellent for a hectic weeknight because they don't require breadcrumbs or dirty egg bowls. Salmon is a popular choice since it is high in vital omega-3 fatty acids, which are good for your heart, bones and eyes. This heart-healthy fish also has a plethora of other minerals.


  • Calories: 448 kcals
  • Protein: 26.5 g
  • Fat: 23.3 g
  • Carbs: 43.2 g


  • 2.2 lbs white potatoes chopped into small cubes
  • 400 g salmon cut into 3 fillets (or other fish)
  • 4 tablespoons olive oil
  • 2 tablespoons fresh parsley chopped finely
  • Juice of half a lemon optional
  • Salt and pepper
  • 50 g almond flour
  • Lemon wedges and a green salad to serve


  1. Fill a big pot halfway with boiling water and add the potatoes. Return to a boil and simmer for another 10-15 minutes, or until the potatoes are tender. Drain and mash the potatoes.
  2. Preheat your grill to medium-high heat in the meantime. Drizzle a little olive oil over your fish and rub it in to ensure that it is uniformly coated. Grill the fish skin-side up for 3 minutes, then the other way up for 6 minutes on a grill rack. Place the fish on a plate after removing it from the grill. Remove the skins and discard them, then flake the fish and combine it with the mashed potatoes.
  3. Mix in the parsley, lemon juice if using, and a pinch of salt and pepper to taste, being careful not to break up the fish too much.
  4. Make 12 balls out of the fishcake mix. Place the almond flour on a dish and roll the balls in it until they are equally coated, then flatten into fish cake shapes. While you finish the rest of the fishcakes, place them on a dish.
  5. Preheat the oven to 250 degrees Fahrenheit.
  6. In a large nonstick frying pan, heat 3 tablespoons of oil for 1 minute before adding 3 or 4 fishcakes. Cook for 2-3 minutes, or until the bottoms of the fishcakes have grown a golden brown crust.

Grilled Flank Steak with Tomato Salad

  • Prep Time: 10 mins
  • Cooking Time: 10 mins
  • Servings: 4
  • Serving Size: 150 grams

Flank steak is a good choice for salads since it has a lot of taste but needs to be tenderised by slicing it thinly against the grain, which makes it easy to toss with other ingredients. To add visual flair, look for cherry tomatoes in a variety of sizes and hues. Flank steak contains a significant amount of niacin as well as adequate amounts of vitamins B6 and B12. Together, these important nutrients aid in the creation of red blood cells, the conversion of food to energy, and the maintenance of a healthy neurological and digestive system.


  • Calories: 439 kcals
  • Protein: 40.4 g
  • Fat: 28.8 g
  • Carbs: 4.4 g


  • 1 pint grape tomatoes, halved
  • ½ cup chopped fresh cilantro
  • ⅓ cup extra-virgin olive oil
  • 1 small jalapeño pepper, seeded and sliced
  • 2 teaspoons finely chopped garlic
  • ½ teaspoon salt, divided
  • 1.25 -pound flank steak
  • ½ teaspoon ground pepper


  1. Preheat the grill to medium-high
  2. In a medium bowl, combine tomatoes, cilantro, oil, jalapeno, garlic, and 1/4 teaspoon salt; put aside.
  3. Add the remaining 1/4 teaspoon salt and pepper to the meat. Grill 3 to 5 minutes per side, or until an instant-read thermometer inserted in the centre reads 125 degrees F for medium-rare.
  4. Thinly slice the steak across the grain on a clean cutting board, preferably one with grooves for gathering juices. Using 4 plates, divide the slices. Drizzle any juices from the cutting board over the steak and serve with the tomato salad on the side.

Here’s a workout you should try:

Sweet & Sour Chicken with sesame seed

  • Prep Time: 10 mins
  • Cooking Time: 10 mins
  • Servings: 4
  • Serving Size: 115 grams

On these sweet and sour chicken breasts, you'll notice the typical Chinese flavour combination of sesame, soy, and white pepper. White pepper has a milder, earthier flavour than black pepper, but both will work in this recipe**.**


  • Calories: 431 kcals
  • Protein: 47.4 g
  • Fat: 20.3 g
  • Carbs: 14.4 g


  • 1 pound thin, boneless chicken breast, trimmed
  • ¼ teaspoon salt
  • ¼ teaspoon ground white pepper
  • ½ cup sesame seeds
  • 2 tablespoons peanut oil
  • 3 tablespoons apricot jam
  • 2 tablespoons coconut aminos
  • Sliced scallions for garnish


  1. Chicken should be seasoned with salt and white pepper. In a shallow plate, dredge the chicken in sesame seeds, pressing to help them cling.
  2. In a large skillet, heat the oil over medium-high heat. Cook for 6 to 8 minutes total, flipping once, until the chicken is browned.
  3. In a small saucepan, combine jam and coconut aminos. Bring to a simmer over medium-high heat and cook for 2 to 3 minutes, or until darker and slightly thickened. Serve the chicken with the sauce and scallions on the side, if preferred.

Lemon-Basil Grilled Shrimp & Quinoa

  • Prep Time: 10 mins
  • Cooking Time: 10 mins
  • Servings: 4
  • Serving Size: 250 grams

Shrimp has a low calorie count but a high protein and nutritional content. It is always recommended to eat nutrient-dense, high-protein foods in order to lose weight and maintain a healthy, lean body mass. Quinoa's fibre can lower cholesterol and blood sugar levels, reducing your risk of diabetes and heart disease. Quinoa is high in antioxidants, which can protect your heart and other vital organs from harm. A high-antioxidant diet has been related to a lower risk of heart disease.


  • Calories: 384 kcals
  • Protein: 46.3 g
  • Fat: 14.4 g
  • Carbs: 19.6 g


  • 1/2 cups uncooked quinoa
  • 1/3 cup lemon juice
  • 1/4 cup olive oil
  • 2 tablespoons Dijon mustard
  • 3 garlic cloves, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup minced fresh basil, divided
  • 2 pounds uncooked large shrimp, peeled and deveined
  • 2 teaspoons grated lemon zest


  1. Remove quinoa from heat after cooking according to package guidelines. Meanwhile, combine the lemon juice, oil, mustard, garlic, salt, and pepper in a large mixing bowl; stir in 1/4 cup basil. 1/4 cup dressing is stirred into cooked quinoa; the remaining dressing is set aside.
  2. Using metal or moistened wooden skewers, thread shrimp onto them. Cover and grill shrimp on an oiled rack over medium-high heat until pink, about 2-3 minutes per side.
  3. Remove the shrimp from the skewers and stir with the remaining dressing. Serve alongside quinoa. Lemon zest and the leftover basil are sprinkled on top.
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