500 calorie dinners

This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It's also vegan if you leave out the egg. 

Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. 

With a GI of 45 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

Chickpea, spinach and egg curry

eggs

olive oil

tsp cumin seeds

tsp black mustard seeds

tbsp medium curry powder,

garlic

ginger

tin chopped tomatoes

tin chickpeas,

lemon juice

milliliters/3½fl water

baby leaf spinach

salt and black pepper

tbsp chopped fresh coriander, to garnish

A crowd-pleasing easy chicken curry, packed with Chinese flavours. Serve over rice.

Each serving provides 487 kcal, 37g protein, 66g carbohydrates (of which 10.5g sugars), 7g fat (of which 1.5g saturates), 4.5g fibre and 2g salt. 

Chinese chicken curry

250 grams/9 ounces long grain or basmati rice

500 grams/1lb 2 ounces skinless, boneless chicken thighs, cut into bite-sized pieces

tbsp dark soy sauce

tbsp cornflour

tsp Chinese five-spice powder

vegetable oil

brown onions, thickly sliced

tbsp ginger

tbsp garlic

tbsp mild curry powder

600 milliliters/20fl oz chicken stock

pineapple

water chestnuts

peppers,

A simple, vegetarian, spiced bean stew makes a quick and filling midweek dinner.

With a GI of 52 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 492 kcal per portion.

Mexican bean stew

low-calorie cooking spray

onion, thinly sliced

garlic cloves, crushed

yellow pepper, deseeded and cut into 3cm/1in chunks

½ tsp hot chilli powder

tsp cumin

tsp coriander

tomato purée

tin mixed beans, drained and rinsed

grams/4½oz wholegrain long-grain rice, to serve

lime,

tomato, roughly chopped

tbsp freshly coriander

spring onions, thinly sliced

This comforting beef casserole is a perfect winter warmer and, although it seems rich, it is actually suitable for a low-calorie diet of 1200–1500 calories a day. 

Each serving provides 429 kcal, 43g protein, 18g carbohydrates (of which 11g sugars), 16g fat (of which 5g saturates), 6g fibre and 1g salt. 

Beef casserole

tbsp olive or sunflower oil

onions, thinly sliced

tbsp plain flour

herbs

150 milliliters/5fl oz red wine

450 milliliters/16fl oz beef stock,

bay leaf

carrots (about 300 grams/10½oz),

300 grams/10½oz closed cup mushrooms, sliced

sea salt and black pepper

parsley,

butter

tbsp semi-skimmed milk

grams/3½oz kale, trimmed, hard stalks removed, roughly chopped

Tender, sweet and salty miso aubergines sit on top a simple bowl of noodles and steamed veg for a perfect vegetarian Japanese-inspired dinner. This eats really well the next day in a lunchbox!

Each serving provides 491 kcal, 18.5g protein, 67g carbohydrates (of which 12.5g sugars), 13g fat (of which 2g saturates), 13g fibre and 2.7g salt. 

Miso aubergine with noodles

150 grams/5½oz rice noodles

150 grams/5½oz mangetout

spring onions, roughly chopped

tbsp sesame oil

sesame seeds

lime, juice only

tbsp coriander

aubergine, halved lengthways, flesh scored

tbsp white miso

fresh root ginger,

soy sauce

This is such an easy chicken taco recipe, and it's also a healthy meal choice for anyone on a low-calorie diet.

Each serving provides 496 kcal, 33g protein, 56g carbohydrates (of which 11g sugars), 14g fat (of which 3g saturates), 5.5g fibre and 2.2g salt.

Easy chicken tacos

orange,

limes,

tbsp Mexican hot chilli sauce

oregano

tsp flaked sea salt

tsp black pepper

boneless, skinless chicken thigh fillets, fat trimmed

corn tortillas, warmed, to serve

Little Gem lettuces, leaves

avocado

soured cream

red onion,

tbsp white or red wine vinegar

tbsp caster sugar

This simple, hearty, vegetarian shepherd’s pie is packed full of healthy vegetables and lentils. Omit the Worcestershire sauce and Parmesan to make it a hearty vegetarian dinner.

This meal provides 416 kcal, 17g protein, 68g carbohydrate (of which 19g sugars), 6g fat (of which 2.5g saturates), 15g fibre and 1.5g salt per portion.


Veggie shepherd’s pie

tbsp oil

leek, trimmed, finely chopped

carrots,

150 grams/5½oz chestnut mushrooms, roughly chopped

garlic clove, finely chopped

sage leaves, roughly chopped

thyme sprigs, leaves only, finely chopped

tin green or Puy lentils, drained

200 milliliters/7fl oz vegetable stock

200 milliliters/7fl oz red wine

Worcestershire sauce (optional)

tsp chilli flakes (optional)

tsp caster sugar (optional)

potatoes

cauliflower, leaves and root removed, separated into florets

unsalted butter

tbsp finely grated Parmesan (optional)

This high-protein chicken dhansak curry with lentils is the perfect weekday supper to warm you up. 

With a GI of 50, this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 457 kcal per portion.

Chicken dhansak

onions, finely chopped

chicken

ginger,

tsp garam masala

600 milliliters/20floz chicken stock, chicken stock cube

100 grams/3½oz dried red split lentils, rinsed and drained

bay leaves (optional)

200 grams/7 ounces wholegrain long grain rice

150 grams/5½oz fat-free natural yoghurt

coriander leaves

This rich and satisfying lamb and lentil curry uses a great-value cut of meat for a tasty dinner on a budget. This dish is great for making ahead, check the tips section for freezing instructions. 

This meal provides 490 kcal, 36g protein, 28g carbohydrate (of which 7g sugars), 26g fat (of which 9g saturates), 5g fibre and 2.3g salt per portion. 




Lamb and lentil curry

sunflower oil

lamb

onions, roughly chopped

garlic cloves, roughly chopped

tbsp medium curry paste

tomatoes

150 grams/5½oz dried split red lentils, rinsed and drained

grams/2½oz curly kale spinach

black pepper

rice

Try this smoky chipotle bean stew for a satisfying veggie dinner. Dr Rupy's recipe is great served with tortilla chips and his quick pickles, and only costs around 50p per portion to make. 

Each serving provides 404 kcal, 18g protein, 51g carbohydrate (of which 12g sugars), 13g fat (of which 5.5g saturates), 4g fibre and 1.1g salt. 

Chipotle pinto bean stew

250 grams/9 ounces dried pinto beans

olive oil,

celery sticks, finely chopped

cinnamon

tbsp chipotle paste (approx. 20 grams/¾oz)

grams/1 tomato purée

vegetable stock cube

200 grams/7 ounces frozen sweetcorn (or tinned sweetcorn, drained)

grams/1¾oz pickled jalapeño chillies, drained (optional)

150 milliliters/5fl oz soured cream

paprika

wholemeal flour tortilla wraps,

Try this smoky chipotle bean stew for a satisfying veggie dinner.

This lentil stew is so comforting – the warm spices are given a delicious lift by the mouth-watering, sweet caramelised onions.

This meal provides 471 kcal, 25g protein, 51g carbohydrate (of which 13.5g sugars), 19g fat (of which 10.5g saturates), 14g fibre and 1.5g salt per portion.

Lentil stew with sweet onions

handful, chopped unsmoked bacon or pancetta

onions

carrots

½ tsp mild paprika

lentils

stock

parsley

100 grams/4 ounces crème fraîche

Use up leftover root vegetables in this spiced, creamy soup. Dr Rupy’s mulligatawny recipe can be served chunky or smooth.

Each serving provides 466 kcal, 14g protein, 43g carbohydrate (of which 22g sugars), 24g fat (of which 16g saturates), 12g fibre and 1.3g salt. 

Veggie mulligatawny soup

onions, chopped

red pepper, deseeded and finely chopped

tbsp curry powder,

tin coconut milk

½ swede, peeled and finely chopped

parsnips,

grams/3½oz red lentils

vegetable stock cube,

200 milliliters/7fl oz natural yoghurt

Use up leftover root vegetables in this spiced, creamy soup.

A speedy, vegan stir-fry with aromatic spice and plenty of veg. Dr Rupy and the BOSH! team make a flavour-packed dinner that costs under £1 per portion.

Each serving provides 489 kcal, 14g protein, 81.5g carbohydrate (of which 13g sugars), 9g fat (of which 1.5g saturates), 11g fibre and 1.1g salt. 


Vegan Singapore noodles

grams/5½oz rice vermicelli noodles

½ red pepper, deseeded and thinly sliced

parsnip,

½ savoy cabbage, finely shredded

curry powder

chilli flakes

50 grams/1¾oz spring onions, thinly sliced

tbsp light soy sauce

tsp sesame oil

A speedy, vegan stir-fry with aromatic spice and plenty of veg.

Shakshuka is an incredibly easy baked egg recipe that works just as well for brunch as it does for dinner. Smoky, sweet peppers combine with rich, creamy eggs and tangy yoghurt and salty feta for a completely moreish dish.

Each serving provides 462 kcal, 26g protein, 28g carbohydrates (of which 25g sugars), 25g fat (of which 8g saturates), 8.5g fibre and 1.4g salt.

Shakshuka

onions,

colours,

garlic cloves, finely chopped

cumin seeds

caraway seeds

cayenne pepper

tomato pepper purée

coriander,

free-range eggs

feta, crumbled

tbsp thick natural yoghurt

Hairy Bikers Shakshouka

This is a really easy chilli con carne recipe. It has loads of flavour even though it uses mostly store cupboard ingredients.You can experiment with how hot it is by leaving the seeds in the fresh chillies or adding a pinch of dried chilli flakes. 

Each serving provides  420 kcal, 43g protein, 22g carbohydrates (of which 9.5g sugars), 12g fat (of which 4g saturates), 9.5g fibre and 1g salt.

Easy chilli con carne

Top 16 500 calorie dinners recipes from across the web

The most viewed 500 calorie dinners recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Chickpea, spinach and egg curry

Chinese chicken curry

Mexican bean stew

Beef casserole

Miso aubergine with noodles

Easy chicken tacos

Veggie shepherd’s pie

Chicken dhansak

Lamb and lentil curry

Chipotle pinto bean stew

Lentil stew with sweet onions

Veggie mulligatawny soup

Vegan Singapore noodles

Shakshuka

Easy chilli con carne

Hoisin salmon noodles

Top 16 500 calorie dinners recipes from across the web

The most viewed 500 calorie dinners recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Chickpea, spinach and egg curry

Chinese chicken curry

Mexican bean stew

Beef casserole

Miso aubergine with noodles

Easy chicken tacos

Veggie shepherd’s pie

Chicken dhansak

Lamb and lentil curry

Chipotle pinto bean stew

Lentil stew with sweet onions

Veggie mulligatawny soup

Vegan Singapore noodles

Shakshuka

Easy chilli con carne

Hoisin salmon noodles

The most viewed 500 calorie dinners recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine