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500 Calorie Meals

For people who like big, satisfying meals and want to know exactly what 500 calories of real food looks like on a plate.

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500 Calorie Meals

A 500 calorie meal sounds small until you see it: a full burrito bowl, a plate of salmon with rice and broccoli, a big bowl of chili, a loaded salad with chicken. This page shows you what 500 calories of real, filling food actually looks like, with a full week arranged so lunch and dinner both land near 500 calories.

The week runs about 1,500 calories a day: a lighter breakfast near 300, two 500-calorie main meals, and roughly 100 calories of snacks. It is a great option if you prefer fewer, larger meals rather than constant grazing, and it teaches portion awareness you can reuse for any calorie target.

Portion guide

Meals here are built at roughly 500 calories for lunch and dinner. To raise the day to 1,800, increase protein by 1 oz (28 g) and grains by 1/4 cup (45 g) at both main meals. To lower it toward 1,300, trim grains by 1/4 cup (45 g) per meal and drop the snacks.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Monday

1455 kcal

Breakfast

Greek yogurt with granola and berries300

3/4 cup (170 g) Greek yogurt, 1/4 cup (30 g) granola, 1/2 cup (75 g) berries

P 22 g · C 38 g · F 6 g

Lunch

Chicken burrito bowl (500 calorie version)500

4 oz (113 g) chicken, 3/4 cup (135 g) brown rice, 1/2 cup (90 g) black beans, salsa, lettuce, 1/4 avocado (35 g)

P 38 g · C 54 g · F 14 g

Dinner

Baked salmon with rice and broccoli (500 calorie version)500

5 oz (142 g) salmon, 3/4 cup (135 g) brown rice, 2 cups (200 g) broccoli, 1 tsp olive oil

P 38 g · C 44 g · F 18 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Tuesday

1475 kcal

Breakfast

Overnight oats with banana300

1/2 cup (40 g) oats, 3/4 cup (180 ml) milk, 1/2 banana (60 g), 1 tsp chia

P 14 g · C 46 g · F 7 g

Lunch

Turkey hummus wrap (500 calorie version)500

1 large tortilla (70 g), 4 oz (113 g) turkey, 3 tbsp (45 g) hummus, spinach, tomato, cucumber

P 36 g · C 50 g · F 18 g

Dinner

Turkey chili with rice (500 calorie version)500

2 cups (480 g) turkey chili over 1/2 cup (90 g) brown rice

P 40 g · C 54 g · F 12 g

Snacks

Carrots with hummus105

1 cup (110 g) carrots, 2 tbsp (30 g) hummus

P 3 g · C 12 g · F 5 g

Greek yogurt70

1/2 cup (120 g) yogurt

P 11 g · C 4 g · F 0 g

Wednesday

1460 kcal

Breakfast

Veggie egg scramble with toast300

2 eggs, spinach, tomato, 1 slice (28 g) toast, 1 tsp olive oil

P 17 g · C 24 g · F 16 g

Lunch

Chicken quinoa bowl (500 calorie version)500

4 oz (113 g) chicken, 3/4 cup (130 g) quinoa, 1 cup (150 g) roasted vegetables, 1 tbsp (15 g) feta, 1 tbsp (15 ml) vinaigrette

P 38 g · C 42 g · F 18 g

Dinner

Tofu vegetable curry with rice (500 calorie version)500

2 cups (480 g) tofu curry, 3/4 cup (135 g) brown rice

P 26 g · C 58 g · F 18 g

Snacks

Popcorn90

3 cups (24 g) popcorn

P 3 g · C 18 g · F 1 g

Hard-boiled egg70

1 large egg (50 g)

P 6 g · C 1 g · F 5 g

Thursday

1465 kcal

Breakfast

Banana protein smoothie300

1 scoop (30 g) whey, 1 banana (118 g), 1 cup (240 ml) almond milk

P 27 g · C 38 g · F 4 g

Lunch

Lentil soup with pita and salad (500 calorie version)500

2 cups (480 g) lentil soup, 1 whole-wheat pita (60 g), side salad with 1 tsp olive oil

P 26 g · C 72 g · F 11 g

Dinner

Beef tacos with beans (500 calorie version)500

3 corn tortillas (75 g), 4 oz (113 g) lean beef, 1/2 cup (90 g) black beans, lettuce, salsa, 3 tbsp (45 g) yogurt

P 38 g · C 46 g · F 17 g

Snacks

Cucumber with hummus90

1 cup (120 g) cucumber, 2 tbsp (30 g) hummus

P 3 g · C 9 g · F 5 g

Grapes75

3/4 cup (110 g) grapes

P 1 g · C 19 g · F 0 g

Friday

1445 kcal

Breakfast

Cottage cheese with peaches300

1 cup (226 g) cottage cheese, 1/2 cup (80 g) peaches, 6 almonds (8 g)

P 28 g · C 18 g · F 12 g

Lunch

Quinoa chickpea bowl (500 calorie version)500

1 1/4 cups (213 g) quinoa, 3/4 cup (130 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini dressing

P 20 g · C 66 g · F 16 g

Dinner

Chicken stir-fry with rice (500 calorie version)500

5 oz (142 g) chicken, 2 1/2 cups (250 g) vegetables, 3/4 cup (135 g) brown rice, 1 tbsp (15 ml) teriyaki

P 44 g · C 50 g · F 11 g

Snacks

Apple75

1 apple (150 g)

P 0 g · C 20 g · F 0 g

Greek yogurt70

1/2 cup (120 g) yogurt

P 11 g · C 4 g · F 0 g

Saturday

1450 kcal

Breakfast

Veggie omelette with toast300

1 egg plus 2 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) toast

P 24 g · C 22 g · F 14 g

Lunch

Chicken Caesar salad with pita (500 calorie version)500

5 oz (142 g) chicken, romaine, 2 tbsp (30 ml) light Caesar, 2 tbsp (15 g) parmesan, 1/2 pita (30 g)

P 46 g · C 30 g · F 20 g

Dinner

Baked cod with potatoes and green beans (500 calorie version)500

6 oz (170 g) cod, 1 1/4 cups (190 g) potatoes, 2 cups (200 g) green beans, 1 tsp olive oil

P 42 g · C 48 g · F 12 g

Snacks

Strawberries70

1 1/2 cups (225 g) strawberries

P 1 g · C 18 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Sunday

1430 kcal

Breakfast

Peanut butter banana toast with yogurt300

1 slice (28 g) toast, 1 tbsp (16 g) peanut butter, 1/2 banana (60 g), 1/2 cup (120 g) yogurt

P 20 g · C 34 g · F 13 g

Lunch

Greek chicken pita with tabbouleh (500 calorie version)500

5 oz (142 g) chicken, 1 pita (60 g), 2 tbsp (30 g) tzatziki, 1/2 cup (90 g) tabbouleh

P 44 g · C 54 g · F 14 g

Dinner

Turkey meatballs with spaghetti squash (500 calorie version)500

6 oz (170 g) turkey meatballs, 3 cups (450 g) spaghetti squash, 3/4 cup (180 g) marinara, 1 tbsp (5 g) parmesan

P 46 g · C 38 g · F 17 g

Snacks

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Almonds70

10 almonds (12 g)

P 3 g · C 3 g · F 6 g

What to buy this week

  • •Chicken breast, 2 lb (907 g); salmon and cod fillets, 3 portions
  • •Lean ground beef and ground turkey, 1 lb (454 g) each
  • •Eggs and egg whites; Greek yogurt, 2 tubs; cottage cheese, 16 oz (454 g)
  • •Canned tuna is optional; lentils, chickpeas, black beans
  • •Oats, quinoa, brown rice, whole-grain bread, large tortillas, pitas
  • •Vegetables: mixed greens, romaine, spinach, tomatoes, cucumbers, carrots, broccoli, green beans, mushrooms, potatoes, sweet potatoes, spaghetti squash
  • •Fruit: apples, bananas, grapes, berries, peaches
  • •Pantry: hummus, tahini, peanut butter, olive oil, salsa, marinara, tzatziki, teriyaki, granola, feta, parmesan, almonds, chia seeds

Food swaps

Instead ofTryWhy
4 oz (113 g) chicken4 oz (113 g) turkey or 1 cup (198 g) lentilsKeeps the meal at 500 calories.
3/4 cup (135 g) brown rice3/4 cup (130 g) quinoa or 1 1/4 cups (190 g) potatoesSwap grains 1:1.
1/4 avocado (35 g)1 1/2 tbsp (24 g) hummusSaves about 25 calories.
3 tbsp (45 g) hummus1/4 cup (60 g) salsa mixed with Greek yogurtHigher volume, fewer calories.

Frequently asked questions

What does 500 calories actually look like?

It is more food than most people expect: for example, 4 oz of chicken with 3/4 cup of rice, beans, salsa and avocado; or 5 oz of salmon with rice and a pile of broccoli. The trick is protein plus vegetables plus a measured grain portion — not tiny plates of nothing.

Can I lose weight eating 500 calorie meals?

Yes, as long as your total for the day stays in a deficit. This week adds a lighter breakfast and small snacks for roughly 1,500 calories a day. Eat three 500-calorie meals plus snacks only if the total still fits your target.

Will I be hungry eating this way?

Most people find two 500-calorie main meals more satisfying than several small ones, because protein and volume foods — vegetables, beans, broth-based soups — take up real space in the stomach. If hunger spikes, add extra vegetables first; they cost very few calories.

Related plans & recipes

A Week of 500 Calorie Meals→1500 Calorie Meal Plan→1200 Calorie Meal Plan→Low Calorie Dinners→Under 400 Calorie Recipes→7 Day Diet Plan for Weight Loss→

Compare calorie tiers

1200 Calorie Meal Plan1400 Calorie Meal Plan1500 Calorie Meal Plan1600 Calorie Meal Plan1800 Calorie Meal Plan2000 Calorie Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.