30 Meals Under 500 Calories Using Fridge Staples

30 Meals Under 500 Calories Using Fridge Staples

February 18, 2025

Transform your fridge staples into delicious, low-calorie meals! These recipes are perfect for busy days when you need something quick and healthy. Let's explore 30 satisfying meals that clock in under 500 calories.

Quick and Easy Breakfast Options

1. Greek Yogurt Parfait (280 cal)

  • 1 cup plain Greek yogurt (130 cal)
  • 1/4 cup granola (120 cal)
  • 1/2 cup mixed berries (30 cal)

Prep: Layer ingredients in a glass jar.

2. Veggie Egg White Wrap (320 cal)

  • 3 egg whites (50 cal)
  • 1 whole wheat tortilla (120 cal)
  • 1 cup spinach (10 cal)
  • 1/4 avocado (80 cal)

Prep: Scramble egg whites, wrap with veggies.

3. Overnight Oats (350 cal)

  • 1/2 cup oats (150 cal)
  • 1 cup almond milk (30 cal)
  • 1 tbsp chia seeds (60 cal)
  • 1 tbsp honey (60 cal)

Prep: Mix ingredients, refrigerate overnight.

Satisfying Lunch Ideas

4. Turkey Lettuce Wraps (380 cal)

  • 4 oz turkey breast (120 cal)
  • 4 large lettuce leaves (10 cal)
  • 1/4 cup carrots (25 cal)
  • 2 tbsp hummus (70 cal)

Prep: Wrap turkey and veggies in lettuce.

5. Tuna Salad Bowl (420 cal)

  • 1 can tuna (180 cal)
  • 1 cup mixed greens (20 cal)
  • 1/4 avocado (80 cal)
  • 1 tbsp olive oil (120 cal)

Prep: Mix ingredients in a bowl.

6. Chicken Stir-Fry (450 cal)

  • 4 oz chicken breast (165 cal)
  • 2 cups mixed vegetables (100 cal)
  • 1 tbsp soy sauce (10 cal)
  • 1/2 cup brown rice (175 cal)

Prep: Stir-fry chicken and veggies, serve with rice.

Healthy Dinner Options

7. Salmon with Roasted Veggies (480 cal)

  • 4 oz salmon (240 cal)
  • 2 cups mixed vegetables (100 cal)
  • 1 tbsp olive oil (120 cal)
  • 1/2 lemon (20 cal)

Prep: Roast salmon and veggies together.

8. Vegetarian Buddha Bowl (460 cal)

  • 1 cup quinoa (220 cal)
  • 1 cup chickpeas (130 cal)
  • 2 cups mixed greens (40 cal)
  • 2 tbsp tahini dressing (70 cal)

Prep: Layer ingredients in a bowl.

9. Shrimp Scampi (420 cal)

  • 6 oz shrimp (180 cal)
  • 2 cups zucchini noodles (60 cal)
  • 2 tbsp olive oil (240 cal)
  • 2 cloves garlic (10 cal)

Prep: Sauté shrimp with garlic, toss with zoodles.

Quick Snacks Under 200 Calories

10. Protein Smoothie Bowl (180 cal)

  • 1 scoop protein powder (120 cal)
  • 1 banana (30 cal)
  • 1 cup almond milk (30 cal)

Prep: Blend ingredients, top with fruit.

11. Veggie Sticks with Hummus (150 cal)

  • 2 cups mixed vegetables (50 cal)
  • 1/4 cup hummus (100 cal)

Prep: Cut veggies, serve with hummus.

12. Greek Yogurt with Berries (160 cal)

  • 1 cup Greek yogurt (130 cal)
  • 1/2 cup mixed berries (30 cal)

Prep: Top yogurt with berries.

Tips for Success

  • Keep your fridge stocked with these staples
  • Prep ingredients in advance
  • Use portion control
  • Stay hydrated
  • Listen to your hunger cues

Conclusion

These meals prove that eating under 500 calories can be delicious and satisfying. Try incorporating these recipes into your weekly meal plan!

Use our Recipe Calorie Calculator to analyze your meals and ensure they stay within your calorie goals.

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