Breakfast Ideas Under 500 calories: 

1. Scrambled Eggs With Bell Pepper And Feta (458 calories) 

Ingredients

• 1 tbsp of olive oil

• 2 medium green bell peppers

• 4 whole eggs

• 28 grams of feta cheese

• Salt and pepper

• Whole grain toast

Method

• Heat the olive oil over a skillet on medium heat, add in the bell peppers and cook until tender.

• Add the beaten eggs into the skillet, and stir slowly over medium-low heat.

• Add in salt, pepper, and feta cheese, stir to combine, and soften the cheese.

Image Credit: Eat This Munch 

2. Oatmeal Porridge (290 calories) 

Ingredients

• 3 large tbsps of white oats 

• 200ml water 

• 100ml milk (Optional) 

• Fruit of choices (Bananas, Apples, Blueberries, or Strawberries) 

• Almonds and Walnuts (Optional) 

Method

• Put 3 large tablespoons of white oats in a bowl, and add water and milk.

• Put the mixture in a microwave or on a stove for about 2 minutes until the oats are cooked.  

• Top up with some fruits like bananas, apples, blueberries or strawberries, or some almonds and walnuts for extra crunch. 

Image Credit: The Spruce Eats 

3. Portable Protein-Packed Breakfast Sandwich (415 calories) 

Ingredients

• 2 slices of sprouted grain bread (such as Ezekiel)

• 1 egg 

• 2 slices of warm Canadian bacon

• 1 slice of Cheddar cheese 

• 1 slice of tomato  

• 1 cup of baby spinach 

Method

• Toast 2 slices of sprouted grain bread. 

• Top with 1 cooked egg, 2 Canadian bacon slices, and the remaining ingredients. 

Image Credit: McCormick 

4. Breakfast Bento Box (454 calories) 

Ingredients

• 1 hard-boiled egg 

• 1/4 cup almonds 

• 1/2 cup low-fat cottage cheese  

• 1/2 cup berries 

• 4 whole-grain crackers 

Method

• Place one large hard-boiled egg, almonds, and low-fat cottage cheese topped with berries.

• Add in 4 more whole-grain crackers in a bento box or other re-sealable container. 

Image Credit: A Southern Fairytale 

5. Quinoa Crepes (320 calories) 

Ingredients

• Quinoa crepe batter 

• Honey 

• Walnuts or almonds 

• Cheese, eggs, or cold meats (Savory ver.) 

• Strawberries, blueberries, bananas (Sweet ver.) 

Method

• Pour a large dollop of the quinoa crepe batter on a non-stick pan and spread it. 

• Cook evenly on both sides or until it’s crispy. 

• Add toppings like honey, walnuts, or almonds for added flavor. 

• For a savory breakfast: Paring the Quinoa Crepes with cheese, eggs, or cold meats.

• For a sweet breakfast: Paring the Quinoa Crepes with strawberries, blueberries, or bananas. 

Image Credit: Hazel & Cacao 

Lunch Ideas Under 500 calories: 

1. Spicy Chicken With Couscous (284 calories) 

Ingredients

• 1 tbsp curry paste

• 1 tbsp mango chutney

• ½ tsp turmeric

• Salt to taste

• 50ml olive oil

• 4 chicken breast

• 300g couscous

• 350ml vegetable stock

Method

• Cut each chicken breast in half.

• Marinade chicken with a mixture of curry paste, chutney, turmeric, salt, and olive oil, stirring until well covered, and then leave aside for at least 20 minutes or overnight in the fridge. 

• Heat a grill pan over medium heat and grill the chicken for 5-6 minutes on each side, or until golden and slightly charred.

• Place the couscous in a big bowl and carefully pour in the boiling vegetable stock. 

• Cover the bowl with a lid and leave to soak for around 5 minutes, then fluff with a fork.

• Divide into 4 containers, top with two pieces of marinated chicken and coriander.

Image Credit: Tesco Real Food 

2. Tofu and Mixed Rice Grain Salad (301 calories) 

Ingredients

• 1/4 cup extra virgin olive oil 

• 1 tsp Tamari soy sauce

• 4 tsp apple cider vinegar

• 4 tbsp orange juice

• 1 tsp honey

• 1/2 tsp ginger juice

• 3 tbsp sesame seeds

• 2 medium raw carrots

• 2 medium celery stalks 

• 12 piece tofu

• 3/4 cup cooked brown rice

• 1/4 cup black rice

Method

• Mix the orange juice, honey, oil, tamari, vinegar, and ginger to make a dressing and set aside.

• Cook black rice and brown rice according to instructions.

• Place the sesame seeds in a small frypan and toast them over medium heat, stirring continuously, until they begin turning brown and fragrant then set aside.

• Mix the cabbage, carrots, celery, and rice in another large bowl. 

• Mix in the sesame seeds and dressing.

Image Credit: Taste 

3. Grilled Sweet-n-Spice Salmon With Rice (467 calories) 

Ingredients

• 6 oz salmon

• 1 tsp extra-virgin olive oil

• 1 tsp honey

• 1/4 tsp Ground Coriander

• 1/4 tsp ground cumin

• 1 pinch of sea salt

• 1 pinch of ground black pepper

• 1 cup cooked brown rice

• 1/4 cup fresh cilantro

Method:

• Preheat a grill or grill pan. Lightly brush both sides of the salmon filets with the oil.

• Brush the flesh side with the honey and sprinkle with the coriander, cumin, salt, and pepper.

• Grill the salmon, flesh side down, until charred, about 4 to 5 minutes. 

• Flip the salmon and grill until medium doneness, about 4 to 5 minutes more.

• Serve alongside or on top of rice and cilantro.

Image Credit: Irena Macri 

4. Tortilla Wrap Pizzas (286 calories) 

Ingredients:

• 1 Gluten-Free Beetroot Wrap 

• 50g Tomato Sauce 

• 30g Reduced Fat Grated Cheese

• 1 Slice of Honey Roast Ham – torn up 

• 1 sliced Red Pepper 

• 100g Sweetcorn 

Method:

• Preheat your grill to medium heat.

• Add the tomato sauce to your beetroot wrap and put under the grill for several mins. 

• Remove the wrap from under the grill, add the reduced-fat cheese and arrange other toppings.

• Put back under the grill until the cheese is completely melted.

• Cut up into slices and enjoy!

Image Credit: BBC 

5. Naked Chicken Burrito Bowl (378 calories) 

Ingredients

• 1 tbsp olive oil

• 1 onion (diced)

• 2 garlic cloves (crushed)

• 2 chicken breasts (cubed)

• 1 pinch salt

• 1 pinch pepper

• 1 tsp paprika

• 2 cans of black beans (drained)

• 1 Jar salsa

• 200 g brown rice (50g per serving)

Method

• Heat the olive oil in a large non-stick pan and then add the onion. Fry for a few minutes to soften and then add the crushed garlic.  

• Add the cubed chicken to the pan, season with salt, pepper, and paprika, then stir well. 

• Cook for 5-10 minutes until the chicken is completely cooked through and turned from pink to white.  

• Tip in the drained black beans and the salsa, mixing well to combine in the pan. 

• Leave to cook through for a few minutes and then portion up with the cooked rice in your meal prep containers. 

Image Credit: Archana's Kitchen 

Dinner Ideas Under 500 Calories: 

1. Butternut Squash and Coconut Soup With Shrimp (275 calories) 

Ingredients

• 2 teaspoons canola oil

• 1 small yellow onion, chopped

• 1 clove of garlic, finely chopped

• 2 teaspoons finely chopped fresh ginger

• 1 teaspoon red curry paste

• 2 teaspoons light brown sugar

• 1/2 teaspoon salt

• 1 medium butternut squash (peeled and cut into 1-inch pieces)

• 2 cups low-sodium gluten-free chicken broth

• 1 14-ounce can of coconut milk

• 1 pound medium shrimp(peeled and deveined)

• 1/4 cup chopped fresh cilantro

• 1/4 cup toasted, shredded coconut (optional)

• Lime wedges

Method

• Heat oil in a large soup pot over medium-high heat. Add onion, garlic, and ginger. Cook, stirring frequently, until fragrant and onion is translucent, about 5 minutes. 

• Stir in curry paste, sugar, and salt and cook 1 minute longer. Stir in squash, broth, and coconut milk and bring to a boil. Reduce heat and simmer until squash is tender which is around 20 to 25 minutes.

• Stir in shrimp and simmer just until cooked through for about 2 minutes. 

• Stir in cilantro, sprinkle with coconut and serve with lime wedges on the side.

Image Credit: Reluctant Entertainer 

2. Easy Baked Eggplant Parmigiano (438 calories) 

Ingredients

• 1 large eggplant (sliced lengthwise into 1/2-inch-thick pieces) 

• 2 eggs (beaten)

• 1 1/2 cup panko breadcrumbs

• 2 tablespoons extra-virgin olive oil

• 1 25-ounce jar pasta sauce

• 1 cup shredded mozzarella

• 1/2 cup shredded Parmesan

Method

• Preheat the oven with a baking sheet inside to 375 degrees.

• Coat the eggplant slices with the egg, then bread with panko crumbs. Spread the oil on the hot baking sheet and place the eggplant slices on it in a single layer. Bake for 15 minutes, flip, and bake for 10 more minutes.

• Increase the oven temperature to 475 degrees.

• In an 8-by-10-inch ovenproof dish, layer the pasta sauce, then the eggplant, and top with the cheeses. Repeat, finishing with the cheese. 

• Bake until the cheese melts and turns golden in spots, about 15 minutes.

Image Credit: Delish 

3. Chicken Enchiladas (419 calories) 

Ingredients

• For the salsa verde/sour cream mixture:

• 1 jar salsa verde

• 1/2 cup sour cream

For the filling:

• 3 chopped (or shredded) grilled chicken breasts

• 1 diced onion

• 1 diced bell pepper

• 1 can of green chiles

• 1 cup salsa verde/sour cream mixture (divided)

• 8-10 soft tortillas

• 8 ounces grated Monterey Jack cheese

Method

For the salsa verde/sour cream mixture:

• Mix together in a bowl and set aside.

For the filling:

• Mix together the chicken, onion, bell pepper, and can of green chiles. Add 1/2 cup of the sour cream/salsa mixture. Mix well to incorporate all ingredients. Spoon about 1/4 cup into tortilla shells.

• Roll up tortillas and place them in a sprayed baking dish. Sprinkle the top of the enchiladas with grated Monterey jack cheese. Pour the rest of the sour cream/salsa mixture over top. Bake at 350 degrees for 30-45 minutes or until the cheese is melted, bubbly, and slightly golden. Serve right away.

Image Credit: Inspired Tastes 

4. One-Pan Halloumi & Harissa Bake (409 calories) 

Ingredients

• 2 tbsp. olive oil

• 1 aubergine (sliced)

• 2 garlic cloves (crushed)

• 1 can of chopped tomatoes

• 1 tbsp. harissa paste

• 225 g block halloumi (sliced)

Method:

• Preheat the oven to 180°C. 

• Heat 1 tablespoon of oil in a large oven-proof skillet pan. Fry the aubergine slices for a few minutes on each side until nicely browned and then remove from the pan and set aside.  

• Add the remaining olive oil to the same pan and then add the crushed garlic. Fry for 2 minutes over medium heat, then add the chopped tomatoes and let simmer for 5-10 minutes until thickened.  

• Stir the harissa paste through the tomato mixture and then carefully remove from heat. Build spiraled layers of alternating aubergine and halloumi slices on top of the tomato base until completely covered. 

• Bake in the oven for 10 minutes until the edges of the halloumi begin to brown. 

• Serve immediately or portion up into your meal prep containers. 

Image Credit: My Protein Ireland 

5. Butter Bean & Chorizo Stew with Tomatoes (392 calories) 

Ingredients

• 25g skinned, finely diced chorizo

• 1 finely diced onion

• 2 finely diced garlic cloves 

• 400g butter beans 

• 400g chopped tomatoes 

• Smoked paprika

• Salt and pepper 

Method

• Put chorizo into a large saucepan and under small heat until the oil begins to run. 

• Add the onions and garlic, place a lid on the pan and sauté under small heat, stirring every now and then until the onions and garlic are soft.

• Add the drained butter beans and tinned tomatoes and stir well. 

• Add some smoked paprika to taste, stir and replace the lid, continue to simmer under small heat for about 10 minutes.

• Adjust seasoning to taste with salt and pepper and serve in warmed soup bowls.

Image Credit: Co-op 

Credit: 

Zindzy Gracia and Medical Review By K.Fleming (Better Me World) 

Sanjana Palecanda (Be Beautiful) 

Lauren Dawes (My Protein) 

My Fitness Pal 

Sally Ann Turner (Body Line Clinic) 

Little Spice Jar  

Jaime Osnato (LiveStrong) 

The Daily Meal 

Karen Burns-Booth (Lavender and Lovage)