10 LOW & QUICK CALORIE MEALS : Under 500 Calories.

Being on a health journey doesn’t mean you have to feel hungry and eat flavorless foods all the time. There are actually a number of foods that are packed with everything your body needs : tasty, low calorie, low in budget and full of nutrients.

What’s better than eating a low calorie meal at dinner which is easier for your body to digest? It’s less likely to make you bloat or cause discomfort duting your night. These meals are packed full of nutrient-rich vegetables, which also aid in weight loss.

BUTTERNUT SQUASH RISOTTO WITH CRISPY SAGE AND PANCETTA

Calories: 337 Fat: 10.9g Carbs: 57.1g Protein: 10.3g

Cooking Time: 25 minutes

If you are looking for a risotto with a difference this butternut squash risotto with crispy sage and pancetta is perfect. It’s a great low calorie option and the veggie is loaded with antioxidants.

  • Ingredients: 2 serving 100g butternut squash pieces 100g risotto rice 50ml white wine 1/2 onion and 1/2 olive oil 1/2 lire hot chicken stock 4 crispy pancetta slices Small handful sage leaves

SAGE PORK CHOP WITH VEGETABLE PASTA

Calories: 464 Fat: 31.5g Carbs: 22.8g Protein: 22.1g

Cooking Time: 35 mins

Carbs like pasta and rice tend to have a high calorie count. Not only is this low calorie meal healthy but only takes 10 minutes to prepare.

  • Ingredients: 2 serving 2 outdoor-reared pork chop 3 large sage leaves 1/2 red onion and 1/2 carrot 1/2 stick celery 1/2 yellow pepper 1 tsp sundried tomato paste 2 tsp black olives and 100g small pasta shapes

GREEK-STYLE CHICKEN AND SALAD

Calories: 342 Fat: 12.9g Carbs: 7.2g Protein: 48.2g

Cooking Time: 30 mins

Opting for chicken breast instead of thigh or wing cuts the calorie count down as chicken breast is much lower in calories and fat than other cuts.

  • Ingredients: 2 serving 2 block frozen spinach 1 tsp frozen shallot 50g feta cheese 2 skinless chicken breast
  • For The Salad: 1/4 cucumber 200g tomatoes 1 tsp dried oregano 1 tsp sherry vinegar and of virgin olive oil

LEEK, ASPARAGUS, AND PEA PASTA

Calories: 287 Fat: 13.7g Carbs: 29.4g Protein: 11.7g

Cooking Time: 15 mins

Other than being one of our top low calorie meals, this dish is also bursting with nutrients. Leaks are a great source of magnesium, asparagus is high in fiber, and peas are plant-based protein. This dish is a five star.

  • Ingredients: 2 serving 1 small leek 6 asparagus 150g of your favorite pasta A handful of frozen peas 2 tsp fresh basil pesto Fresh grated parmesan

You can get the recipe here: ASPARAGUS, LEAK AND PEA PASTA

CHORIZO AND BEAN SALAD

Calories: 352 Fat: 17.6g Carbs: 21g Protein: 16.6g

Cooking Time: 15 mins

All the fresh vegetables in this meal keep the calories low. Chorizo alongside cannellini beans are both a great source of protein and will keep you fuller for a longer time.

  • Ingredients: 4 serving 2 tsp olive oil 125g piece chorizo ring 2 shallots of red onions 2 stick celery 150ml white wine 410 can cannellini beans 150g tomatoes Crusty bread

You can get the recipe here: LOW CALORIE CHORIZO AND BEAN SALAD

HOMEMADE BEANS ON TOAST

Calories: 360 Fat: 13.1g Carbs: 44.9g Protein: 14.8g

Cooking Time: 15 mins

Beans are packed full of protein. Protein is important for building and repairing muscles and bodily tissues. This mixed beans makes this brunch option extra filling.

  • Ingredients: 2serving 1/2 tsp olive oil 1/2 small onion and garlic clove 30g baby cherry tomatoes 200g tin butter beans 200g tin Heinz Five Beanz in tomato sauce Handfull parsley and 2 slices buttered toast

CORNFLAKE CHICKEN DIPPERS

Calories: 61 Fat: 2.4g Carbs: 6.3g Protein: 3.5g

Cooking Time: 15 mins

If you are serving this food for a family of 4, you could have Six pieces of chicken each. That works out at just 366 calories for six leaving you plenty of calories for sides.

  • Ingredients: 4 serving 250g chicken mini fillets 2 tsp splain flour 1 tsp sweet paprika 150g cornflakes 2 tsp sunflower or olive oil

FISH WRAPS

Calories: 415 Fat: 13.8g Carbs: 43.1g Protein: 29.4g

Cooking Time; 15 mins

These fish wraps swap a meaty, high-fat beef pattie for a lghly battered piece of fish. Wrapped a fresh tortilla, you’ve got one of our best low calorie meals.

  • Ingredients; 2 serving 2 frozen white fish of your choice 1 tsp plain flour 1 medium egg 45g fresh breadcrumbs 1 tsp sunflower oil 2 flour tortillas 4 tsp tartare sauce 2 dill pickles 1/2 little gem lettuce

You can get the recipr here: 10 MINUTES FISH WRAPS

SPANISH STIR-FRY CHICKEN

Calories: 354 Fat: 25.9g Carbs: 3.3g Protein: 25.8g

Cooking Time: 10 mins

It’s reccommended to use chicken thighs in this meal but if you want to reduce the calories further choose skinless chicken thighs or even swap for breast instead.

  • Ingredients; 2 serving 4 chicken thigh or 2 chicken breast 2 tsp olive oil 2 garlic cloves 60g chorizo piece skinned About 8 sage leaves Zest and juice of 1/2 lemon 1/2 tsp dried thyme

WHOLEWHEAT SPAGHETTI WITH ROASTED VEG

Calories: 379 Fat: 11.7g Carbs: 60.2g Protein: 12.4g

Cooking Time: 15 minutes

Everything in this meal is low-calorie. Make sure to include aubergines for high-fiber. This food is rich in nutrients and comes with many positive health benefits such as a decrease in risk of heart disease, controling blood sugar levels and weight loss.

  • Ingredients: Serving 2 4 baby aubergines 2 courgettes 4 tablespoon olive oil 500g wholewheat spaghetti Zest and juice 2 lemons 1/2 x 30g packet basil and mint

FOOD AND HEALTH

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