30 Delicious Low-Fat Dinner Recipes Under 500 Calories

1. Lemon Herb Grilled Chicken

Calories: 300

Ingredients:

• • 4 oz Chicken breast

• • 2 tbsp lemon juice

• • 1 tsp dried oregano

• • 1 tsp garlic powder

• • Salt and pepper to taste

Instructions: Marinade chicken in lemon juice and herbs for 30 minutes. Grill until cooked through. Serve with a side of steamed vegetables.

2. Cauliflower Rice Stir-Fry

Calories: 200

Ingredients:

• • 2 cups cauliflower rice

• • 1 cup mixed vegetables (carrots, peas, bell peppers)

• • 2 tsp soy sauce

• • 1 tsp sesame oil

• • Green onions for garnishing

Instructions: Sauté mixed vegetables in sesame oil, add cauliflower rice, and stir-fry for 5-7 minutes. Drizzle with soy sauce and garnish with green onions.

3. Zucchini Noodles with Marinara Sauce

Calories: 150

Ingredients:

• • 2 large zucchinis, spiralized

• • 1 cup marinara sauce

• • 1 tbsp olive oil

• • Salt and pepper to taste

Instructions: Heat olive oil in a pan, sauté zucchini noodles until tender, add marinara sauce, and mix well. Serve hot.

4. Quinoa and Black Bean Salad

Calories: 350

Ingredients:

• • 1 cup cooked quinoa

• • 1 can black beans, drained and rinsed

• • 1 cup corn

• • 1/2 cup diced tomatoes

• • 1 tbsp lime juice

Instructions: Mix all ingredients in a bowl and serve chilled.

5. Shrimp and Broccoli Stir-Fry

Calories: 400

Ingredients:

• • 8 oz shrimp, peeled and deveined

• • 2 cups broccoli florets

• • 2 tsp soy sauce

• • 1 tbsp ginger, minced

• • 1 tbsp garlic, minced

Instructions: Sauté garlic and ginger in a pan, add shrimp and broccoli, and stir-fry until shrimp is pink and cooked through. Add soy sauce and serve.

6. Stuffed Bell Peppers

Calories: 350

Ingredients:

• • 4 bell peppers

• • 1 cup cooked brown rice

• • 1 cup diced tomatoes

• • 1 tsp cumin

• • Salt and pepper to taste

Instructions: Preheat oven to 375°F. Mix rice, tomatoes, and seasoning. Stuff bell peppers and bake for 25 minutes.

7. Baked Salmon with Asparagus

Calories: 450

Ingredients:

• • 4 oz salmon fillet

• • 1 cup asparagus spears

• • 2 tsp olive oil

• • 1 lemon wedge

• • Salt and pepper to taste

Instructions: Preheat oven to 400°F. Place salmon and asparagus on a baking sheet, drizzle with olive oil, season, and bake for 15-20 minutes.

8. Turkey and Spinach Lettuce Wraps

Calories: 200

Ingredients:

• • 8 oz ground turkey

• • 2 cups spinach

• • 1 tsp garlic powder

• • Lettuce leaves for wrapping

• • Salt and pepper to taste

Instructions: Cook ground turkey with garlic powder and seasoning. Add spinach until wilted, then serve in lettuce leaves.

9. Greek Yogurt Chicken Salad

Calories: 300

Ingredients:

• • 1 cup cooked chicken, shredded

• • 1/2 cup Greek yogurt

• • 1/2 cup diced celery

• • 1/4 cup grapes, halved

• • Salt and pepper to taste

Instructions: Mix all ingredients in a bowl and serve on a bed of lettuce or whole-grain wrap.

10. Spaghetti Squash with Pesto

Calories: 250

Ingredients:

• • 1 medium spaghetti squash

• • 1/4 cup pesto

• • 1 tbsp olive oil

• • Salt and pepper to taste

Instructions: Preheat oven to 400°F, cut squash in half and roast for 30-40 minutes. Scrape out flesh and mix with pesto before serving.

11. Chickpea Curry

Calories: 350

Ingredients:

• • 1 can chickpeas, drained

• • 1 can diced tomatoes

• • 1 onion, diced

• • 2 tbsp curry powder

• • Salt and pepper to taste

Instructions: Sauté onion, add tomatoes, chickpeas, and spices, and simmer for 20 minutes. Serve with brown rice if desired.

12. Eggplant Parmesan

Calories: 400

Ingredients:

• • 1 medium eggplant, sliced

• • 1 cup marinara sauce

• • 1/2 cup mozzarella cheese

• • 1/4 cup Parmesan cheese

• • Salt and pepper to taste

Instructions: Preheat oven to 375°F. Layer eggplant with marinara and cheeses in a baking dish. Bake for 30 minutes.

13. Vietnamese Spring Rolls

Calories: 180

Ingredients:

• • 8 rice paper wrappers

• • 1 cup shrimp, cooked and halved

• • 1 cup vegetables (carrots, cucumbers, lettuce)

• • Mint and cilantro for garnish

• • Peanut sauce for dipping

Instructions: Soak rice wrappers in warm water, place shrimp and veggies inside, roll, and serve with dipping sauce.

14. Lemon Garlic Tilapia

Calories: 250

Ingredients:

• • 4 oz tilapia fillet

• • 2 tbsp lemon juice

• • 1 clove garlic, minced

• • Salt and pepper to taste

Instructions: Marinate fillet in lemon juice and garlic, then bake in a preheated oven at 375°F for 15-20 minutes.

15. Curried Lentil Soup

Calories: 250

Ingredients:

• • 1 cup lentils

• • 1 onion, chopped

• • 1 tbsp curry powder

• • 4 cups vegetable broth

• • Salt and pepper to taste

Instructions: Sauté onion, add lentils, curry, and broth. Simmer for 30-40 minutes until lentils are tender.

16. Grilled Vegetable Skewers

Calories: 150

Ingredients:

• • 1 bell pepper, cubed

• • 1 zucchini, sliced

• • 1 onion, cubed

• • 1 cup cherry tomatoes

• • 2 tbsp balsamic vinegar

Instructions: Toss vegetables with balsamic and skewer. Grill for 10-15 minutes, turning frequently.

17. Asian Chicken Salad

Calories: 350

Ingredients:

• • 1 cup grilled chicken, sliced

• • 2 cups mixed greens

• • 1/2 cup shredded carrots

• • 2 tbsp sesame dressing

• • Sesame seeds for garnish

Instructions: Toss all ingredients together in a bowl and serve chilled.

18. Tomato Basil Pasta

Calories: 400

Ingredients:

• • 1 cup whole grain pasta

• • 1 cup cherry tomatoes, halved

• • 1/4 cup basil, chopped

• • 1 tbsp olive oil

• • Salt and pepper to taste

Instructions: Cook pasta according to instructions, toss with remaining ingredients, and serve warm.

19. Turkey Vegetable Chili

Calories: 400

Ingredients:

• • 1 lb ground turkey

• • 1 can kidney beans

• • 1 can diced tomatoes

• • 1 bell pepper, chopped

• • Chili seasoning to taste

Instructions: Brown turkey, add remaining ingredients, and simmer for 30 minutes.

20. Spinach and Feta Stuffed Chicken

Calories: 450

Ingredients:

• • 4 oz chicken breast

• • 1/2 cup spinach, sautéed

• • 1/4 cup feta cheese

• • 1 tsp olive oil

• • Salt and pepper to taste

Instructions: Preheat oven to 375°F. Stuff chicken with spinach and feta, secure with toothpick, drizzle with olive oil, and bake for 25-30 minutes.

21. Mediterranean Quinoa Bowl

Calories: 300

Ingredients:

• • 1 cup cooked quinoa

• • 1/2 cup chickpeas

• • 1/2 cup diced cucumber

• • 1/4 cup feta cheese

• • 2 tbsp olive oil

Instructions: Combine all ingredients in a bowl and serve with a drizzle of olive oil.

22. Sweet Potato and Black Bean Tacos

Calories: 400

Ingredients:

• • 2 small sweet potatoes, peeled and diced

• • 1 can black beans, drained

• • 1 tsp cumin

• • Taco shells

• • Avocado and cilantro for garnish

Instructions: Roast sweet potatoes at 400°F until tender. Mix with black beans and cumin, serve in taco shells, and garnish.

23. Peanut Butter Banana Overnight Oats

Calories: 280

Ingredients:

• • 1/2 cup oats

• • 1 tbsp peanut butter

• • 1/2 banana, sliced

• • 1 cup almond milk

• • Honey for sweetness (optional)

Instructions: Combine all ingredients in a jar, refrigerate overnight, and enjoy in the morning.

24. Thai Mango Salad

Calories: 200

Ingredients:

• • 1 ripe mango, julienned

• • 1 carrot, julienned

• • 2 cups mixed greens

• • 1 tbsp lime juice

• • Fresh mint leaves for garnish

Instructions: Toss all ingredients together in a bowl and serve chilled.

25. Cilantro Lime Rice Bowl

Calories: 230

Ingredients:

• • 1 cup brown rice

• • Juice of 1 lime

• • 1/4 cup cilantro, chopped

• • Salt to taste

Instructions: Cook rice according to package instructions. Mix with lime juice, cilantro, and salt. Serve as a side dish or base for proteins.

26. Coconut Curry Chicken Soup

Calories: 350

Ingredients:

• • 2 cups chicken broth

• • 1 cup coconut milk

• • 1 cup cooked chicken, shredded

• • 2 tbsp red curry paste

• • Vegetables of choice (like bell peppers and spinach)

Instructions: In a pot, combine broth, coconut milk, curry paste, and vegetables. Simmer until tender. Add chicken and heat through before serving.

27. Garlic Roasted Brussels Sprouts

Calories: 180

Ingredients:

• • 2 cups Brussels sprouts, halved

• • 2 tbsp olive oil

• • 3 cloves garlic, minced

• • Salt and pepper to taste

Instructions: Preheat oven to 400°F. Toss Brussels sprouts with olive oil, garlic, and seasoning. Roast for 20-25 minutes, until crispy.

28. Balsamic Glazed Chicken

Calories: 400

Ingredients:

• • 4 oz chicken breast

• • 1/4 cup balsamic vinegar

• • 1 tbsp honey

• • Salt and pepper to taste

Instructions: Marinate chicken in balsamic vinegar and honey for 30 minutes. Grill or bake until cooked through.

29. Lemon Garlic Shrimp and Quinoa

Calories: 450

Ingredients:

• • 8 oz shrimp, peeled

• • 1 cup cooked quinoa

• • 2 tbsp lemon juice

• • 1 clove garlic, minced

• • 1 tsp olive oil

Instructions: Sauté garlic in olive oil, add shrimp and lemon juice, and cook until shrimp turn pink. Serve over quinoa.

30. Vegetable Soba Noodle Bowl

Calories: 350

Ingredients:

• • 1 cup soba noodles

• • 1 cup mixed vegetables (broccoli, carrots, bell pepper)

• • 2 tsp soy sauce

• • 1 tbsp sesame oil

• • Sesame seeds for garnish

Instructions: Cook soba noodles as per the instructions. Sauté vegetables, add cooked noodles, soy sauce, and sesame oil, and mix well before serving.