Dinners under
500 calories.
6 dinners with fewer than 500 calories per serving and 15 to 45 g of protein each. Every ingredient is counted, including the cooking oil.
Compare them
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| Lentil and tomato soupDinner | 244 | 15 g | 39 g | 4 g | 6.1 g | 40 min | 4 |
|---|---|---|---|---|---|---|---|
| Spiced lentils with rice and broccoliDinner | 423 | 23 g | 68 g | 8 g | 5.3 g | 35 min | 2 |
| Salmon with sweet potato and spinachDinner | 436 | 31 g | 33 g | 20 g | 7.2 g | 60 min | 2 |
| Beef and black bean chiliDinner | 453 | 36 g | 31 g | 21 g | 8 g | 60 min | 4 |
| Honey soy chicken stir-fryDinner | 488 | 45 g | 50 g | 12 g | 9.1 g | 30 min | 2 |
| Spaghetti bologneseDinner | 491 | 34 g | 47 g | 18 g | 6.8 g | 55 min | 4 |
Per serving. Calories and macros are added up from USDA FoodData Central values for each recipe’s listed amounts. Times are approximate.
DINNER · 40 MINLentil and tomato soup244 cal per serving · serves 4Protein 15 g · Carbs 39 g · Fat 4 g
DINNER · 35 MINSpiced lentils with rice and broccoli423 cal per serving · serves 2Protein 23 g · Carbs 68 g · Fat 8 g
DINNER · 60 MINSalmon with sweet potato and spinach436 cal per serving · serves 2Protein 31 g · Carbs 33 g · Fat 20 g
DINNER · 60 MINBeef and black bean chili453 cal per serving · serves 4Protein 36 g · Carbs 31 g · Fat 21 g
DINNER · 30 MINHoney soy chicken stir-fry488 cal per serving · serves 2Protein 45 g · Carbs 50 g · Fat 12 g
DINNER · 55 MINSpaghetti bolognese491 cal per serving · serves 4Protein 34 g · Carbs 47 g · Fat 18 gGood to know
- The lightest: lentil and tomato soup, 244 calories per serving. The most protein: honey soy chicken stir-fry, 45 g.
- Cooking oil is counted in every recipe that uses it, and it adds 20 to 60 calories per serving. Oil is one of the easiest ingredients to leave out of a food diary.
- Sides change the total: a slice of whole-wheat bread adds about 81 calories, and a cup of cooked white rice about 205.
More recipes
High-protein breakfasts · Meal-prep lunches · All recipes. To change a recipe and see the new numbers, open it in the recipe calorie calculator.
Recipes by the Calorify team. Nutrition is an estimate from USDA FoodData Central (SR Legacy) values, not a lab analysis, and your ingredients and portions may differ. General information, not individualized nutrition advice. Read our editorial approach.
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