8 Quick and Easy Meals under 500 Calories ...


8 Quick and Easy Meals under 500 Calories ...
8 Quick and Easy Meals under 500 Calories ...

Quick and easy meals come in all packages, even low calorie! If eating healthy turns into being a hassle, then it is less likely that you will stick to your healthy regime and more likely that you will crack and find yourself sobbing into a white chocolate cheesecake whilst kissing your smoking hot body goodbye. Here are 9 quick and easy meals all under 500 calories that won’t take forever to cook nor spoil all of your hard work.

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Bakes Beans on Toast: 359 Calories

Do you know how much energy you get from baked beans? Stack loads. Rated as a super food, baked beans are a nutritional powerhouse packed full of protein, fibre, iron and calcium. When you're looking for quick and easy meals that are under 500 calories, Baked Beans on Toast is most definitely a winner. Quick, easy and tasty - what more could you want?

What you need:
1 snap pot of baked beans (200g)
2 x wholemeal bread

What to do:
Heat the beans in a pot and toast the bread, add beans to toast and eat. Simple!


Quorn Medley: 462 Calories

Ever since I first found Quorn, I have not looked back. This tasty meat substitute is far tastier than chicken itself and is low in fat. For a quick, and easy meal under 500 calories that will not only see you through the day but leave you wanting more, you have to try a Quorn, Rice and Soy Sauce Medley.

What you need:
3 tsp of soy sauce


5 Grams of Whole Grain Brown Rice

½ a pack of Quorn Chicken Style Pieces

What to do:
Simply boil the rice and leave to simmer for 25-30 minutes
Add the Quorn to a pre heated pan
Add soy sauce a few minutes after and cook until lightly brown


Avocado Toast: 462 Calories

Did you know that avocados provide nearly 20 essential nutrients, including fibre, potassium, vitamin E, B vitamins and folic acid? These delicious wonders contain the highest amount of protein out of any fruit. Avocado Toast is one of the quick and easy meals under 500 calories on my list today, and a personal favourite!

What you need:
1 ripe avocado (I would suggest buying an avocado a few days prior to when you want to eat it to give it time to ripen)
2 pieces of wholemeal toast
2 on-the-vine tomatoes

What to do:
Toast the bread
Cut the avocado in half and scoop out its contents, spread it over the toast with a fork
Slice the tomatoes and lay them on top of your avocado
Sprinkle with some rock salt to taste


Tuna + Spinach Wrap: 500 Calories

Tuna and Spinach Wraps is a meal that is under 500 calories and ridiculously easy to make yet insanely tasty. You can also play around with the ingredients to get them just how you like. Rammed with antioxidants, essential oils and oodles of nutrients, this meal is an excellent way to keep you on track to achieving your health goals.

What you need:
1 can of tuna in spring water 130g
2 x low fat tortilla wraps
2 handfuls of fresh, rinsed spinach
Any low fat dressing of your choice (under 75 calories) I personally love Brianna’s home style Dijon mustard

What to do:
Lay a handful of spinach down the middle of each wrap
Drain and then do the same with the tuna
Drizzle your dressing over top and roll the wraps closed


Chicken Salad: 469 Calories

Although this meal under 500 calories may take a little longer to prepare than baked beans on toast, it will be worth it. This is one of my favourite recipes for when I want to eat super healthy yet feel like something yummy. Be prepared to be impressed by this Chicken, Beetroot, Carrot and Hummus Salad.

What you need:
2 raw beetroot washed and grated
2 raw carrots washed and grated
2 tbs of sultanas
1 chicken breast (no skin)
3 tbs of low fat hummus
1 tbs of balsamic vinegar

What to do:
Grill the chicken for 20-25 minutes, until white throughout and then slice into strips

Mix the carrot, beetroot and sultanas together and combine with the chicken strips
Add the hummus and balsamic vinegar to taste at the end
*feel free to use Quorn as a substitute, or any other ‘fake’ meat


Pesto Pizza: 500 Calories

If you hadn't heard it from me, you would be certain that this delicious Home-made Pesto and Mozzarella Pizza was most definitely not a meal under 500 calories. The great thing is you can now buy low calorie pizza bases that allow you to fill up on the exquisite toppings and skip the bloating bases.

What you need:
A low calorie base (under 160) or alternatively go for a square/thick wrap instead
2 and half tbs of pesto sauce
Half a cup of reduced fat mozzarella cheese

What to do:
Spread the pesto over the pizza base and then sprinkle the mozzarella on top
Bake in the oven for around 15 minutes or until the cheese has melted


Feta + Greens Salad: 347 Calories

It is easy to presume that there are a number of salads that are under 500 calories, but you may be hard pressed to find one as tasty as this. This Feta, Green Bean and Croutons Salad is a light, easy, and super-healthy meal under 500 calories that I hope you will enjoy.

What you need:
50 grams of reduced fat feta cheese crumbled
3 cups of rinsed, fresh spinach
1 cup of green beans
35 grams of garlic and herb croutons
Half a raw, red onion finely diced
7 mushrooms sliced

What to do:
Rinse the green beans and quickly heat them in a pan with the mushrooms for around 2-3 minutes
Toss the spinach, feta, croutons and red onion until well mixed
Add the green beans and mushrooms to the rest of the salad mix
Add rock salt to taste
If you want to add some dressing, feel free. You have 153 calories to play with so go wild!


Cod + Veggies Stir-Fry: 299 Calories

Weighing in at under 299 calories, this meal is your ticket to eating fast but fancy. Freshly Baked Cod with Stir Fry Vegetables is your final meal under 500 calories and it’s packed with enough goodness you’ll be glowing by the morning!

What you need:
1 fillet of cod
1 red pepper diced into chunks
1 crushed clove of garlic
Half a courgette sliced into strips
1 tbs of extra virgin olive oil
Half a cup of broccoli florets
1 carrot cut into chunks
Sheet of tinfoil

What to do:
Pre heat the oven 180 degrees
Place the cod in the tinfoil and spread garlic and olive oil over it. Wrap the cod completely in the tinfoil and put in the oven to bake for 10-15 minutes

5 minutes before the fish is ready heat a pan and add the carrots, quickly turning as each side heats up, (you should hear them sizzle as they hit the pan)
After a few minutes add the pepper, courgette and broccoli
Remove the fish from the oven and serve on a plate alongside your stir fry vegetables

It can be very tempting to reach for a calorific meal in a moment of temptation or sheer laziness, but hopefully these 8 quick and easy meals all under 500 calories will help keep you on track. What’s your fail safe recipe that tides you over but is healthy and tasty at the same time?

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Where Thoughts and Opinions Converge

I've been eating beans on toast since I was a babe!!! You can also fry an egg, put it on the toast, an cover the whole mess with your baked beans.... Mmmm protein overload!!

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