28 Healthy 500-Calorie Dinners You Can Make in 20 Minutes ...Saudi Arabia

You may have heard about this study or, more generally, that consuming mostly homemade meals is a best practice. However, in reality, practicing this idea is challenging, especially if you're busy, exhausted and spend most of your life outside the house. Coming home from dinner, firing up the stove (or any appliance) and spending an hour meal prepping may seem less appealing than a root canal.

However, meal-making doesn't have to be an hours-long slog. It's possible to whip up low-calorie meals with balanced nutrition in 20 minutes or less.

Related: 14 Blue Zone Diet Recipes To Help You Live Longer and Healthier, According to Registered Dietitians

Under-500 Calorie Meals That Have Dinner Ready In 20 Minutes or Less

1. Simple white bean salad

Jessica Smith

"This recipe combines Mediterranean-style ingredients, making [it a] easy, quick and tasty meal," says Marjorie Nolan Cohn, MS, RD, LDN, CEDS-S, the clinical director of Berry Street. "Consider adding protein from chicken, turkey or beef crumbles and a grain such as whole grain crostini on the side or even lentil pasta to create a complete meal that's a one-stop shop."

Get the simple white bean salad recipe.

2. Oven-steamed salmon

Photo by Eric Wolfinger

"This simply prepared salmon is versatile and can be combined with just about any grain and veggies to make a complete meal," Cohn says, noting that it's also the gift that keeps on giving for busy types. "This salmon recipe is also great for leftovers: Add them to an omelet, over avocado toast, or create a simple salmon spread for your brunch bagels.

Get the oven-roasted salmon recipe.

3. TikTok's salmon bowl

iStock

"This recipe is a fantastic example of how easy you can create a versatile meal that doesn't have to be the same twice," Cohn says. "This recipe is a fun, easy way to mix things up using 'meal assembly.' I share this concept with clients who find cooking overwhelming."

Get TikTok's salmon bowl recipe.

4. Sam Sifton's spicy and buttery Yucátan shrimp

This spicy, buttery shrimp, from the new cookbook See You on Sunday by New York Times food editor Sam Sifton, is on the table in less than 20 minutes.

Cohn suggests serving the shrimp over brown rice or quinoa for more fiber and protein (instant brown rice works) and pairing it with roasted veggies for a wholesome—and whole—meal.

Get Sam Sifton's spicy and buttery Yucátan shrimp recipe.

5. TikTok's chili oil eggs

Parade

"Aim for 20 to 30 grams per meal," Cohn says. "Since two large eggs offer about 12 grams, consider adding cheese or a third egg to boost protein, support fullness and maintain stable blood sugar."

Get TikTok's chili oil egg recipe.

6. Italian meatball soup

This is the ultimate feel-good weeknight meal. Filled with hearty meatballs, orzo, chopped carrots, and fresh spinach, this soup requires minimal prep and is ready in just 30 minutes.

"This soup is nicely balanced as is, but one serving is not a meal," Cohn says. "I’d recommend one serving with a sandwich side, or a two-portion serving of this soup." Consider the dill chicken sandwich or caprese avocado toast below.

Get the Italian meatball soup recipe.

7. Chickpea tabbouleh with grilled chicken and artichokes

Bobbi Burleson

"This Mediterranean-inspired recipe hits all the marks in my book," Cohn says. "Rich in protein, complex carb source, healthy fats, veggies and fresh herbs and spices that are rich with antioxidants." If you are hungry or have higher caloric needs, Cohn suggests adding whole grain or red lentil pasta, which will net you more protein and fiber. Cohn also loves the idea of pumping up the flavor with a feta cheese topping.

Get the chickpea tabbouleh with grilled chicken and artichokes recipe.

8. Instant pot chicken and potatoes with green beans

Instant Pot Chicken and Potatoes with Green Beans is a complete meal ready in minutes. It is loaded with flavor, comforting, and delicious. Try it for your next meal!

Simply LaKita

Get the instant pot chicken and potatoes with green beans recipe.

9. 8-minute pea soup with dill

Jim Franco

Get the 8-minute pea soup with dill recipe.

10. Slow-cooker black bean soup

Sarah Waldman

Get the slow-cooker black bean soup recipe.

11. 20-minute sun-dried tomato broccoli pesto pasta

Full of flavor, 20-Minute Stovetop Sun Dried Tomato Broccoli Pesto Pasta is an easy stovetop recipe that’s ready in less than 20 minutes making a fantastic weeknight meal. get the recipe

However, a few extra steps are well worth the muscle. "To make it a more balanced meal and include protein, cut the pasta to one cup in the recipe and add 8 ounces of chopped, cooked chicken breast," Puttuck says. "This will lower the calories to 400 and greatly increase protein content."

Get the recipe for 20-minute sun-dried tomato broccoli pesto pasta.

12. 20-minute one-pot pasta carbonara

20 Minute One Pot Pasta Carbonara is the quickest and easiest weeknight dinner recipe. get the reicpe

"In most recipes, heavy cream is not really necessary, especially when using cheese as well," Puttuck says. "Switch out the cream for 2% milk, use a 12-ounce container of linguini and add one pound of shrimp to this recipe. Now, it is a balanced meal, high-protein and 462 calories."

Get the 20-minute one-pot pasta carbonara recipe.

13. 20-minute one-pot pork chops with rice

20 Minute Pork Chop Rice One Pot Recipe is an economical and healthy meal; tasty pork chops and rice are bathed in a rich sauce your family will love. get the recipe

Add a heaping helping of veggies on the side: broccoli or roasted Brussels sprouts are two of Puttuck's favorites. She also suggests dressing them with a tablespoon of olive oil. "The meal will now have 315 calories per serving, which is more in line with a meal portion," Puttuck says.

Get the 20-minute one-pot pork chops with rice recipe.

14. Easy weeknight chicken casserole

Nisa Burns

The catch: "It is made with heavy cream, which may upset your stomach or contribute to acid reflux," Cohn says. "I would consider using half and half or heavy whipping cream and chicken broth together to reduce the overall fat intake from this meal. Consider adding broccoli and carrots to fuel with additional vegetables, too."

Get the recipe for an easy weeknight chicken casserole.

15. Dill chicken salad sandwiches

Get the recipe: Dill Chicken Salad Sandwiches

"This recipe offers a protein-rich meal with chicken as the main ingredient," Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews. "To make it healthier, use Greek yogurt instead of mayonnaise for added protein and probiotics." Dr. Mohr says whole-grain bread will up the fiber content and cucumbers and nuts will add nutrients and a craveable crunch. Flavoring the sandwich with herbs rather than salt can also make it a heart-friendly dinner.

Get the recipe for dill chicken salad sandwiches.

16. Turkey, Swiss and vegetable sandwich

Get the recipe: Turkey, Swiss, and Vegetable Sandwich

Get the recipe for the turkey, swiss and vegetable sandwich.

17. Hearty vegetable bean soup

Parade

Get the hearty vegetable bean soup recipe.

"To make it more substantial, add some grilled chicken, sardines or another canned fish or chickpeas for protein," Dr. Mohr says. "Include a small portion of whole grain like quinoa or bulgur. Finish it off with some extra virgin olive oil and lemon juice for healthy fats and to enhance flavor without excess calories."
Get the chopped Mediterranean salad recipe (See: Number 2).

19. Easy split pea salad

fcafotodigital&sol;Getty Images

Get the easy split pea salad recipe. (See: Number 7.)

20. Caprese avocado toast

ClarkandCompany&sol;Getty Images

Get the recipe for Caprese avocado toast (See: number 10).

21. V8 minestrone soup

Parade

Get the V8 minestrone soup recipe.

22. Instant pot creamy red lentil soup

Barbara Schieving

Get the instant pot creamy red lentil soup recipe.

23. Alex Guarnaschelli's sheet pan pork chops

Alex Guarnaschelli

Get Alex Guarnaschelli's sheet pan pork chops recipe.

24. Sheet-pan shrimp bake

Cajun seasoning and chicken sausage—as well as a few frozen veggies—make this spectacular one-pan Shrimp Bake come together in just minutes. You'll have dinner on the table in no time!

Jennifer Davick

While it already calls for spinach, he recommends adding some more produce, like bell peppers and zucchini. Whole-grain pasta or brown rice will balance the meal. Bonus: "Consider adding some lemon zest for extra flavor without additional calories," Dr. Mohr says.

Get the sheet-pan shrimp bake recipe.

25. Store-bought hummus sheet-pan dinner

Spread store-bought hummus on cod and roast with broccoli, olives and cherry tomatoes for an easy, flavorful (and fast) sheet pan dinner.

Mark Boughton

Get the store-bought hummus sheet-pan dinner recipe.

26. Baked feta pasta

Feel Good Foodie

"To make this trendy dish healthier, use whole grain pasta and reduce the amount of feta cheese," Dr. Mohr says. "Increase the variety and amount of vegetables. Add some lean protein, like fish, tofu or beans. Use less olive oil in cooking, and add fresh herbs for flavor. Consider serving with a side salad to increase vegetable intake."

Get the baked feta pasta recipe.

27. Go fish

4kodiak&sol;Getty Images

Dr. Mohr notes that the salmon provides lean protein but suggests grilling or baking it instead of frying. Swapping white rice for whole grains like quinoa or brown rice and adding lemon juice and herbs for flavoring will punch this one up a bit.

Get the go fish recipe.

28. Grilled salmon with mustard BBQ sauce

Bobby Flay

"Salmon contains omega-3 fatty acids," Dr. Mohr says. "To make this dish healthier, reduce the amount of sugar in the BBQ sauce or use a sugar-free alternative." Dr. Mohr loves the idea of balancing the meal with a heaping serving of grilled or roasted veggies, a side of leafy greens and a small portion of grains like farro or wild rice.

Up Next:

Related: Here's Your 30-Day Dietitian-Approved Mediterranean Diet Meal Plan

Souces:

Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. International Journal of Behavioral Nutrition and Physical Activity. Marjorie Nolan Cohn, MS, RD, LDN, CEDS-S, the clinical director of Berry StreetLacy Puttuck, MS, RDN, CISSN, CSCS, a registered dietitian with Top Nutrition CoachingDr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews

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