Low calorie meals: 150 family dinners under 500 calories

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150 meals under 500 calories

Our low calorie meals are all under 500 calories which makes them ideal if you're trying to eat a little healthier. It can be hard to find healthy meals that the whole family can enjoy, but these low calorie meals under 500 calorie meals are perfect for everyone.

We have 150 different meals that we guarantee your family will love, all for under 500 calories per serving. 

We’re not just talking diet meals and salads, we’re talking proper family meals such as lasagne and pizza – just made a little lighter.

The recommended daily calorie intake is 2,000 for a woman and 2,500 for a man so if you’re having a main meal that is under 500 calories it leaves you lots of lovely calories to consume throughout the day.

Plus, if you’re trying to lose weight, eating a lighter, low calorie meal in the evening can be beneficial. The best time to eat dinner if you want to lose weight is earlier rather than later as the later you leave it the worse it can be for your diet. So consuming a 500 calorie meal at 6.30pm would be better than eating a huge meal at 9pm.

Ramen soup

Being healthy and not hungry is the best way to have a happy, balanced diet – and these meals will help you on the way and making your meals from scratch means you can really monitor what you’re feeding your family – and yourself.

Our recipes under 500 calories show how easy it is to turn family favourites into healthy meals. All you need is a few clever swaps and techniques and you can easily reduce the fat content – without reducing the flavour.

Scroll down to see our healthy family meals that all come in under 500 calories…

Video of the Week

Vegetarian pie Click or tap to zoom into this image
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Vegetarian pie

327 calories/18g fat per portion

This meat-free veggie pie is the perfect low calorie meal to serve up mid-week. Made with ready-made filo pastry, protein-rich lentils and plenty of sweet roasted vegetables this is delicious just served up with a simple salad or steamed veggies, depending on what your little ones prefer.

Stuffed peppers with couscous, courgette and mozzarella Click or tap to zoom into this image
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Stuffed peppers with couscous, courgette and mozzarella

315 cals/18g fat per portion

Vegetarians in your family will love these mouth-watering stuffed peppers with couscous, courgette and mozzarella. They’re so simple to make and taste delicious too! These mouth-watering peppers will keep you fuller for longer and count towards your 5-a-day too.

One-pot sausage and squash roast Click or tap to zoom into this image
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One-pot sausage and squash roast

432 cals/26g fat per portion

Not only does this one-pot sausage and squash roast cut down on the washing up, it also cuts down on the calories too. This mouth-watering meal is easy to make and won’t break the bank either. Plenty of veggies to add towards your 5-a-day, this roast is a family favourite.

Sweet potato and courgette fish cakes Click or tap to zoom into this image
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Sweet potato and courgette fish cakes

321 cals/7g fat per portion

These filling sweet potato and courgette fish cakes are bursting with flavour thanks to the splash of lime juice and dusting of smoked paprika. Made with both sweet potato and baking potatoes, along with courgette these cod based fish cakes work out as 2 of your 5-a-day per portion.

Greek-style chicken and salad Click or tap to zoom into this image
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Greek-style chicken and salad

313 cals/12g fat per portion

It really doesn?t take much to make this delicious Greek-style stuffed chicken salad. And at only 313 calories per portion, this meal is a real winner. Each succulent chicken breast is stuffed with a spinach, shallot, mint and feta cheese mix which is bursting with flavour.

Mini roasted cauliflowers with tomato sauce Click or tap to zoom into this image
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Mini roasted cauliflowers with tomato sauce

407 cals/22g fat per portion

If you love cauliflower, you?ll want to try these delicious mini roasted cauliflowers with tomato sauce. Each cauliflower is topped with a thick, rich tomato sauce and topped with plenty of cheese too. The pancetta and hint of Worcestershire sauce add a real depth of flavour to this family bake.

Salmon fillets with minty pesto Click or tap to zoom into this image
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Salmon fillets with minty pesto

489 cals/35g fat per portion

Give your salmon fillets a new lease of life with this next recipe. Our salmon fillets with minty pesto is perfect for those warmer evenings. The tender cut of salmon is topped with a light, homemade pesto which is perfect served alongside new potatoes and spinach leaves.

New York kale and chicken Caesar salad Click or tap to zoom into this image
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New York kale and chicken Caesar salad

490 cals/27.0g

fat

This hearty, filling New York kale and chicken Caesar salad is a real treat on those warmer evenings. The kids are going to love the tender chicken pieces along with the simple yogurt dressing plus they can help to make it too! This delicious 5-a-day salad works out at only 490 calories per serving. Grab a fork!

150 meals under 500 calories Click or tap to zoom into this image
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Ainsley Harriott’s chicken pasta with peas

426 cals/5g fat per portion

Watch our video of Ainsley Harriott cooking this delicious chicken pasta with peas. The recipe uses low-fat crème fraiche which is a great way of keeping the calorie count down. This healthy dish only takes 20 minutes to prepare and cook – great for those summer days when you’d rather sit out and enjoy the sun than be in the kitchen!

150 meals under 500 calories Click or tap to zoom into this image
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Rosemary Conley’s chicken Kiev and chips

339 cals/3.7g fat per portion

If you love chicken kiev and chips you’ll be happy to know that we have the healthy option! With skinless chicken breasts, granary breadcrumbs and low-fat spread, this dish is the perfect healthy family meal which no one can complain about because it comes with homemade chips!

150 meals under 500 calories Click or tap to zoom into this image
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Weight Watchers cottage pie

475 cals per portion

Everyone loves a cottage pie especially with a low-calorie count. A healthy choice for all the family, this hearty meal uses classic cottage pie ingredients like minced beef, mushrooms and tomato puree. Low-fat soft cheese and skimmed milk are used in the mash to avoid any unwanted calories but it’s still bursting with creamy cheesy flavour that the kids will love.

150 meals under 500 calories Click or tap to zoom into this image
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Turkey cottage pie with carrot and potato topping

307 cals/2.5g fat per portion

Swapping beef mince for turkey is a quick and easy way to reduce the calorie and fat count in your meal. The extra veg in the mash topping is a good way to get the family eating their veggies.

Get the recipe: Turkey cottage pie with carrot and potato topping

150 meals under 500 calories Click or tap to zoom into this image
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Crispy cod nuggets with sweet potato wedges

480 cals per portion

If you love fish and chips you’ll be happy to know that we have a low-calorie version that has all the taste and is much healthier than a takeaway from your local chippie. This recipe for crispy cod nuggets with sweet potato wedges uses plain flour, egg and wholemeal breadcrumbs. It’s easy to make and can be done in 30 mins!

150 meals under 500 calories Click or tap to zoom into this image
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Chorizo and bean salad

75 cals/3.1g fat per portion

A quick and easy chorizo and bean salad to make when you’re in a hurry, but still want to eat healthily. This salad boasts Mediterranean flavours like chorizo, sweet peppers and sun-blush tomatoes. Add a dash of white wine as a treat and your very low-calorie dish is complete!

150 meals under 500 calories Click or tap to zoom into this image
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Pesto, asparagus and potato salad

311 cals/18g fat per portion

This delicious pesto, asparagus and potato salad is not only full of flavour, but has a low calorie count. The salad includes fresh asparagus, new potatoes and crushed garlic, perfect for the summer sun. Instead of using a jar of pesto this recipe allows you to create your own which is much healthier and less fatty.

150 meals under 500 calories Click or tap to zoom into this image
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Mellow-spiced chicken and chickpeas

309 cals per portion

Fancy making chicken for dinner but have no idea what to have it with? You should try this mouth-watering mellow-spiced chicken and chickpeas recipe. With only 309 cals, this chicken dish is a great choice if you’re calorie counting as it’s served with healthy chickpeas as an alternative to rice or pasta

150 meals under 500 calories Click or tap to zoom into this image
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Asparagus ricotta pizza

322 cals/16.8g fat per portion

Thought you’d have to avoid eating pizza if you’re on a diet? You thought wrong! This scrumptious recipe for asparagus ricotta pizza by Valentine Warner is ideal. With juicy asparagus bundles and fresh ricotta cheese, this meal is tasty, healthy and can feed all the family.

Image credit: pam lloyd
150 meals under 500 calories Click or tap to zoom into this image
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Filo fish pie

463 cals/25g fat per portion

You wouldn’t believe that this mouth-watering filo fish pie uses no low-fat ingredients but is still under the 500 calorie mark – what a great result! The recipe includes fresh fish and gives you the option of choosing your own like salmon, cod, haddock, scallops and raw prawns. The creamy white wine sauce gives the pie a delicious flavour and the filo pastry gives it a crunchy topping. The perfect combination.

Image credit: Photo by Martin Poole
150 meals under 500 calories Click or tap to zoom into this image
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Linguine with crab and mint

484 cals/16g fat per portion

Fed up of the same old pasta dish? Well this lovely and light linguine with crab and mint is the perfect way to enjoy pasta. Bursting with minty flavour this delicious recipe brings together dried linguine, white breadcrumbs, dried chilli flakes and white crabmeat to make a very healthy and low-cal dish.

Image credit: photo by Sian Irvine
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Chilli con carne meatballs

371 cals per portion

Our chilli con carne meatballs is a one-pot wonder. Full of spice and chunky meatballs, this dish is a much healthier recipe for chilli con carne as it uses extra lean beef mine and you can make your own sauce, which contains less salt than using a jar. The sauce is made up of sweet chopped tomatoes, tomato puree and chilli con carne spice mix. A hearty meal to enjoy with the family.

150 meals under 500 calories Click or tap to zoom into this image
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Thai curried noodles

307 cals/14g fat per portion

Are you hosting a dinner this month? If so this Thai curried noodles recipe is an ideal choice, especially for those trying to watch those calories. Packed full of Oriental flavour, this delicious dish is sweet and spicy in one. You can add as many vegetables as you like – the more the better! This recipe includes veg like butternut squash, soya beans and pak choi.

Image credit: Woman's Weekly
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Sweet potato nut roast

321 cals/31g fat per portion!

This dish would make a great option for Sunday lunch if you fancy a lighter change to meat. Wrapped in crispy filo pastry and made with a flavoursome ras el hanout mix, this nut roast will feel like the star of the show rather than a diet alternative.

Get the recipe: Sweet potato nut roast

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Woman’s Weekly Spanish stir-fry chicken

370 cals/20g fat per portion

Woman’s Weekly Spanish stir-fry chicken is a simple dish packed full of flavour. It only takes 15 mins to prepare and cook giving you plenty of time to sit down and enjoy. This low-cal meal uses succulent chicken thighs, spicy chorizo sausage and a romano red pepper.

Image credit: Woman's Weekly
Moroccan root tagine with couscous Click or tap to zoom into this image
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Moroccan root tagine with couscous

238 cals/2g fat per portion!
Leeks, courgette and carrots, this tagine takes 3 hearty root veg and gives them a lovely exotic flavour by combining them with warm Moroccan flavours. Couscous is a low-cal side alternative.

Get the recipe: Moroccan root tagine with couscous

Image credit: Woman's Weekly
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Tandoori fish bites

333 cals/12g fat per portion

If you fancy a change from your regular curry then these spicy tandoori fish bites are ideal. With only 333 cals per portion this dish is great if you’re trying to be healthy but don’t want to miss out on your favourites. You can use fresh haddock loin or monkfish tail as your fish bites.

150 meals under 500 calories Click or tap to zoom into this image
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Moroccan chicken salad

377 cals/20g fat per portion

This salad is so full of flavour that you really won’t mind having it for dinner. The chicken will give you enough protein to stay full and the spicy Moroccan flavours will go down a treat with all ages.

Get the recipe: Moroccan chicken salad

Image credit: Photo by Chris Alack
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Winter root vegetable tagine

353 cals/6.5g fat per portion

This hearty vegetable tagine has a healthy dose of vegetables and protein – thanks to the chickpeas – which will keep you fuller for longer. The slightly spiced Moroccan tomato sauce gives your vegetables plenty of flavour – without raising the calorie count about 500 calories.

Image credit: Womans' Weekly
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French bread pizzas

371 cals/14.8g fat per portion

Don’t you just love the fact that you can have pizza when you’re on a diet? These French bread pizzas are no exception. The crunchy French bread base gives the pizza a brand new feel. This recipe is ideal for vegetarians with cherry vine tomatoes, buffalo mozzarella and fresh peas.

150 meals under 500 calories Click or tap to zoom into this image
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James Martin’s cottage pie

496 cals/27g fat per portion

Feed the whole family with James Martin’s cottage pie. A great way for you and the kids to get 3 of your 5-a-day! This hearty meal is packed with meaty beef, topped with a crispy cheese layer. The perfect comfort food for those rainy days.

Image credit: James Martin canned food
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Italian-style chicken with olives

353 cals/12g fat per portion

This one-pot Italian-style chicken with olives is infused with summer flavours. The sweetness of the olives, tomatoes and white wine make this dish irresistible. Your friends and family will be very satisfied with this healthy flavoursome dish.

Image credit: essentials
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Tana Ramsay?s stuffed chicken breast

462 cals/5g fat per portion

Fancy a chicken dinner with a twist? Tana Ramsay’s stuffed chicken breast is exactly that. The inside of the chicken is stuffed with a mixture of sweet tomato, mozzarella and basil. The outside of the chicken is covered in crushed shredded wheat, breadcrumbs and egg. The soft and sweet stuffing and the crunchy skin is a delicious alternative way to enjoy chicken.

150 meals under 500 calories Click or tap to zoom into this image
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Tomato and sweetcorn flan

385 cals/20g fat per portion

This low-cal tomato and sweetcorn flan is a great healthy supper. The recipe includes succulent shredded ham and juicy medium-sized tomatoes. If you’re cooking for veggies you can take out the ham and replace with a vegetable such as red pepper or onion and serve with a side salad!

150 meals under 500 calories Click or tap to zoom into this image
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Roast chicken and pepper salad

434 cals/21.2g fat per portion

This chunky roast chicken and pepper salad is light and delicious and is the perfect dish to enjoy in the summer sunshine. With sweet peppers, Italian dressing, green beans and baby spinach this salad is a great dinner to make for your calorie-counting friends.

Image credit: newmansown
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Chilli beef noodles

412 cals/22g fat per portion

Chilli beef noodles are quick and easy to make. All you need is rump steak, a mixed bag of stir-fried vegetables, fresh chillies and a collection of herbs and spices from your spice-rack. Cook in a wok and it’ll be ready to eat in 20 mins!

Image credit: Essentials magazine, photographer Brett Stevens
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Easy chicken tikka masala

350 cals/17g fat per portion

Spice up your week with this easy chicken tikka masala. This recipe surprisingly contains no low-fat ingredients, however is still under 500 cals – result! With the creamy masala sauce and tender chicken breast, this dish lets you enjoy a healthier version of your favourite takeaway.