500-Calorie Dinners: 30-Minute Dinners

Get a healthy, delicious dinner on the table in 30 minutes or less.

If you’re trying to lose weight putting in extra time at the gym is important, but it also makes sense to watch what you eat. This collection of quick and healthy 500-calorie dinner recipes will keep you satisfied on fewer calories. Browse through these 30-minute 500-calorie dinner menus to choose your main course recipe, then mix and match from the suggested side dishes, desserts or drinks to round out your 500-calorie meal. Download a FREE 500-Calorie Dinner Recipes Cookbook!

Buy the book now, EatingWell 500-Calorie Dinners.


Smoky Corn & Black Bean Pizza

316 calories
The secret to a grilled pizza is having all your ingredients ready to go before you head out to the grill. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Baja Butternut Squash Soup
60 calories
Creamy Chopped Cauliflower Salad
48 calories

Choose one dessert:
• Low-fat plain yogurt (½ cup) with ½ cup blueberries
118 calories
Papaya-Lime Sorbet
110 calories


Skillet Gnocchi with Chard & White Beans

325 calories
In this one-skillet supper, we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey mozzarella. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Golden Summer Squash & Corn Soup
111 calories
• Mixed greens (1½ cups) with 2 Tbsp. Goat Cheese & Tomato Dressing
102 calories

Choose one dessert:
Chunky Peach Popsicles
33 calories
• Sliced strawberries (½ cup)
27 calories


Five-Spice Turkey & Lettuce Wraps

285 calories
Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Hot & Sour Slaw
64 calories
Japanese Cucumber Salad
46 calories

Choose one side:
Hot Fudge Pudding Cake
142 calories
• Red wine (5-ounce glass)
120 calories


500 Calorie Dinners: 30-Minute Dinners

Pictured Recipe: Beef & Bean Chile Verde

Beef & Bean Chile Verde

307 calories
Chile Verde, usually a slow-cooked stew of pork, jalapeños and tomatillos, becomes an easy weeknight meal with quick-cooking ground beef and store-bought green salsa. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Quinoa with a squeeze of lime (½ cup)
111 calories
• Avacado (¼) with 1 Tbsp. reduced-fat sour cream
100 calories

Choose one dessert:
Banana Pudding Pops
82 calories
Chewy Chocolate Cookies
68 calories


500 Calorie Dinners: 30-Minute Dinners

Pictured Recipe: Southwestern Tofu Scramble

Southwestern Tofu Scramble

202 calories
Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Southwestern Calico Corn
98 calories
• Warm corn tortilla (6-inch)
70 calories

Choose one side:
• Black beans (½ cup) with 1 Tbsp. reduced-fat sour cream
134 calories
• Mixed greens (1½ cups) with 2 Tbsp. Spicy Mediterranean Vinaigrette
124 calories

Choose one dessert:
Chewy Chocolate Cookies
68 calories
• Low-fat plain yogurt (¼ cup) with ½ cup sliced strawberries
66 calories


Chopped Greek Salad with Chicken

343 calories
Chicken turns this Greek-inspired salad into a substantial main course. To round out your 500-calorie meal, serve with one from each group:

Serve with:
• Toasted pita breads (two 4-inch)
148 calories
Hot Fudge Pudding Cake
142 calories


500 Calorie Dinners: 30-Minute Dinners

Pictured Recipe: Borscht

Borscht

172 calories
Borscht is a simple beet soup typically made with beef broth and garnished with sour cream. We give it a kick with horseradish. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Bistro Flank Steak Sandwich
294 calories
Turkey & Tomato Panini
285 calories

Choose one side:
• Fresh blueberries (½ cup)
42 calories
• Carrot sticks (½ cup)
26 calories


500 Calorie Dinners: 30-Minute Dinners

Pictured Recipe: Fragrant Fish Soup

Fragrant Fish Soup

239 calories
Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor. To round out your 500-calorie meal, serve with one from each group:

Serve with:
• Toasted whole-grain baguette (2 inches)
132 calories
Garlic & Herb Pita Chips
117 calories

Choose one side:
Orange Crisps with Citrus Fruit Salad
128 calories
• White wine (5-ounce glass)
116 calories


500 Calorie Dinners: 30-Minute Dinners

Pictured Recipe: Moo Shu Vegetables

Moo Shu Vegetables

171 calories
This vegetarian version of the classic Chinese stir-fry, Moo Shu, uses already-shredded vegetables to cut down on the prep time. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Glazed Mini Carrots
74 calories
• Steamed snap peas with a drizzle (1 tsp.) of olive oil (½ cup)
77 calories

Choose one side dish:
• Warm whole-wheat tortilla (8-inch)
140 calories
Brown rice (½ cup)
109 calories

Choose one side dish:
• Low-fat vanilla ice cream (½ cup)
104 calories
• White wine (5-ounce glass)
116 calories


Seared Steaks with Caramelized Onions & Gorgonzola

306 calories
In our humble opinion, steak is best topped with sweet caramelized onions and salty Gorgonzola cheese. To round out your 500-calorie meal, serve with one from each group:

Serve with:
• Polenta (½ cup)
74 calories
Crushed Red Potatoes with Buttermilk
85 calories

Choose one vegetable:
• Asparagus drizzled with 1 tsp. olive oil (1 cup)
80 calories
• Sautéed chard with 1 tsp. olive oil and a squeeze of lemon (1 cup)
76 calories


Artichoke-Scrambled Eggs Benedict

275 calories
Roasted artichoke bottoms stand in for English muffins in this quick yet elegant supper. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Roasted asparagus
77 calories
Chilled Snap Peas with Creamy Tarragon Dressing
61 calories

Choose one side dish:
• Toasted whole-wheat English muffin
134 calories
Whole-Grain Rice Pilaf
97 calories


Shrimp Veracruzana

192 calories
Veracruzana is a dish full of onions, jalapeños and tomatoes from the Mexican state of Veracruz. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Brown rice (½ cup)
109 calories
• Warm corn tortilla (6-inch)
70 calories

Choose one vegetable:
• Avocado (¼)
80 calories
Basic Sautéed Kale
102 calories


Seared Chicken with Apricot Sauce

252 calories
Fresh apricots, white wine, apricot preserves and tarragon combine in a quick sauce that's delicious on chicken. To round out your 500-calorie meal, serve with one from each group:

Serve with:
• Steamed broccoli with a squeeze of lemon (½ cup)
22 calories
• Steamed spinach with a squeeze of lemon (½ cup)
21 calories

Choose one side dish:
Cheesy Broccoli-Potato Mash
80 calories
Quinoa tossed with chopped fresh herbs (½ cup)
111 calories

Choose one dessert:
Fast Strawberry Frozen Yogurt
100 calories
Banana Pudding Pops
82 calories


Salmon with Pepita-Lime Butter

185 calories
Lime juice, chili powder and pepitas give this salmon Mexican flair. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Brown rice with lime juice and chopped fresh cilantro (½ cup)
109 calories
Maple-Roasted Sweet Potatoes
96 calories

Choose one vegetable:
Southwestern Calico Corn
98 calories
Simple Sautéed Spinach
68 calories

Choose one side dish:
Pineapple-Raspberry Parfaits
112 calories
• White wine (5-ounce glass)
116 calories


500 Calorie Dinners: 30-Minute Dinners

Pictured Recipe: Indian-Spiced Chicken Pitas

Indian-Spiced Chicken Pitas

333 calories
Make a perfect summer supper: grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Crushed Red Potatoes with Buttermilk
85 calories
Roasted Eggplant & Feta Dip
75 calories

Choose one vegetable:
Glazed Mini Carrots
74 calories
• Mixed greens (1½ cups) with 2 Tbsp. Parmesan-Pepper Dressing
38 calories



20 minute dinner recipes