Low Calorie Recipes for Dinner | Healthy Meals Under 500 Calories

Low Calorie Recipes for Dinner: 7 Healthy Options Under 500 Calories

If you’re looking for low calorie recipes for dinner, you’re in the right place. These dishes are easy to prepare, nutrient-dense, and satisfying without weighing you down. Each recipe comes in under 500 calories per serving, with instructions and metric measurements so you can cook them at home tonight.

Easy low calorie recipes for dinner

1. Grilled Lemon Herb Chicken with Steamed Broccoli

Calories per serve: ~380

Ingredients (serves 2):

• 2 × 150 g chicken breasts

• 1 tbsp olive oil

• Juice of 1 lemon

• 2 garlic cloves, crushed

• 1 tsp dried oregano

• 300 g broccoli florets

• Salt and pepper to taste

Instructions:

1. Mix olive oil, lemon juice, garlic, oregano, salt, and pepper in a bowl.

2. Coat chicken breasts and marinate for 20 minutes.

3. Grill chicken over medium heat for 5–6 minutes per side until cooked through.

4. Steam broccoli for 4–5 minutes until tender but still crisp.

5. Serve chicken with broccoli on the side.

2. Zucchini Noodles with Turkey Bolognese

Calories per serve: ~420

Ingredients (serves 2):

• 2 medium zucchinis (spiralised into noodles)

• 250 g lean turkey mince

• 1 tbsp olive oil

• 1 small onion, finely chopped

• 1 carrot, diced

• 2 garlic cloves, minced

• 400 g can chopped tomatoes

• 1 tsp dried basil

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan, add onion, carrot, and garlic, and cook for 5 minutes.

2. Add turkey mince, cook until browned.

3. Stir in chopped tomatoes, basil, salt, and pepper. Simmer for 15 minutes.

4. Lightly sauté zucchini noodles in a separate pan for 2 minutes.

5. Serve bolognese sauce over zucchini noodles.

3. Baked Salmon with Asparagus

Calories per serve: ~450

Ingredients (serves 2):

• 2 × 150 g salmon fillets

• 1 tbsp olive oil

• Juice of ½ lemon

• 300 g asparagus spears, trimmed

• 1 garlic clove, minced

• Salt and pepper to taste

Instructions:

1. Preheat oven to 200°C.

2. Place salmon on baking tray, drizzle with half the olive oil and lemon juice. Season with salt and pepper.

3. Toss asparagus with remaining oil and garlic, place alongside salmon.

4. Bake for 15–18 minutes until salmon is cooked through.

4. Cauliflower Fried Rice

Calories per serve: ~370

Ingredients (serves 2):

• 300 g cauliflower, grated into “rice”

• 2 eggs, lightly beaten

• 1 tbsp sesame oil

• 1 small onion, diced

• 1 carrot, diced

• 100 g frozen peas

• 2 tbsp low-sodium soy sauce

• 2 spring onions, sliced

Instructions:

1. Heat sesame oil in a pan. Add onion and carrot, cook for 3–4 minutes.

2. Add cauliflower rice and peas, stir-fry for 5 minutes.

3. Push mixture to one side, scramble eggs in the same pan, then mix through.

4. Add soy sauce and spring onions. Serve hot.

5. Greek Chicken Salad

Calories per serve: ~400

Ingredients (serves 2):

• 2 × 120 g grilled chicken breasts, sliced

• 100 g cucumber, diced

• 150 g cherry tomatoes, halved

• 50 g red onion, thinly sliced

• 50 g feta cheese, crumbled

• 30 g kalamata olives

• 2 tbsp extra virgin olive oil

• 1 tbsp red wine vinegar

• 1 tsp dried oregano

Instructions:

1. Arrange cucumber, tomatoes, onion, feta, and olives in a bowl.

2. Add sliced grilled chicken on top.

3. Whisk olive oil, vinegar, and oregano, drizzle over salad.

6. Stuffed Capsicums with Quinoa and Vegetables

Calories per serve: ~410

Ingredients (serves 2):

• 2 large capsicums (bell peppers), halved and deseeded

• 100 g quinoa, rinsed

• 250 ml vegetable stock

• 1 zucchini, diced

• 1 carrot, diced

• 1 small onion, diced

• 1 tbsp olive oil

• 50 g grated reduced-fat cheese

Instructions:

1. Preheat oven to 190°C.

2. Cook quinoa in vegetable stock for 15 minutes until fluffy.

3. Heat oil in a pan, sauté onion, carrot, and zucchini for 5 minutes.

4. Mix cooked vegetables with quinoa.

5. Stuff mixture into capsicums, top with cheese.

6. Bake for 20 minutes until capsicums are tender.

7. Shrimp and Veggie Skewers

Calories per serve: ~360

Ingredients (serves 2):

• 200 g raw shrimp, peeled and deveined

• 1 red capsicum, cut into chunks

• 1 zucchini, sliced into rounds

• 1 small red onion, cut into wedges

• 1 tbsp olive oil

• Juice of ½ lemon

• 1 garlic clove, minced

• Salt and pepper to taste

Instructions:

1. Preheat grill or BBQ.

2. In a bowl, mix olive oil, lemon juice, garlic, salt, and pepper. Add shrimp and veggies, toss to coat.

3. Thread shrimp and vegetables onto skewers.

4. Grill skewers for 2–3 minutes per side until shrimp are pink and cooked through.

Final Thoughts on Low Calorie Recipes for Dinner

Eating healthy doesn’t have to be boring or restrictive. These low calorie recipes for dinner are full of flavour, easy to make, and perfect for weight management. Each comes in under 500 calories per serving, making them ideal if you’re trying to shed kilos or just eat lighter at night.

At dietpills.com.au, we believe smart eating combined with the right support helps you reach your goals faster. Pair these recipes with daily activity and the right supplements, and you’ll see real progress.

Discover more ways to support your health and weight goals at dietpills.com.au. Explore our expert resources and products to complement your healthy lifestyle today.