5 No-Cook Meals Under 500 Calories

by MyFitnessPal's Recipes
Share it:
5/5 (4)

5 No-Cook Meals Under 500 Calories

Sometimes you just don’t feel like turning on the oven — and for those times, these meals are perfect. Loaded with vegetables and full of protein, these no-fuss meals are ideal if you’re watching your carb intake.

1. EASY SALMON SALAD

Ingredients

4 ounces (115 ml) canned salmon, drained
2 tablespoons (30 ml) red onion, chopped
1/4 cup (57.5 ml) tomatoes, chopped
1/2 cup (115 ml) brown rice, cooked
2 cups (460 ml) mixed greens
1 tablespoon (15 ml) olive oil
1 tablespoon (15 ml) lemon juice

Directions

Place salmon, red onion, tomatoes, brown rice and mixed greens in a large bowl. Drizzle olive oil and lemon juice over top and toss to coat.

Nutrition (per serving): Calories: 406; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 10g; Cholesterol: 45mg; Sodium: 316mg; Carbohydrate: 42g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g

 

2. MEDITERRANEAN CHOPPED TUNA SALAD

Ingredients

4 ounces (115 ml) canned tuna, drained
1/2 cup (115 ml) cucumber, chopped
1/4 cup (57.5 ml) tomato, chopped
2 tablespoons (30 ml) red onion, chopped
1 ounce (28.75 ml) crumbled feta
2 cups (460 ml) mixed greens
1 tablespoon (15 ml) olive oil
1 tablespoon (15 ml) balsamic vinegar

Directions

Place tuna, cucumber, tomato, red onion, feta and greens in a large bowl. Drizzle olive oil and balsamic vinegar over the top and toss to coat.

Nutrition (per serving): Calories: 366; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 65mg; Sodium: 622mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 7g; Protein: 33g

 

3. BLACK BEAN & CORN TACO SALAD

Ingredients

1/2 cup (115 ml) canned black beans, drained and rinsed
1/2 cup (115 ml) corn kernels (fresh, canned or frozen)
1/2 cup (115 ml) tomatoes, diced
1 cup (230 ml) romaine lettuce, grated
2 tablespoons (30 ml) salsa
1 teaspoon (5 ml) fresh lime juice
1 ounce (28.75 ml) cheddar cheese, grated

Directions

Toss all ingredients in a large bowl and serve.

Nutrition (per serving): Calories: 278; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 332mg; Carbohydrate: 45g; Dietary Fiber: 14g; Sugar: 18g; Protein: 12g

4. ROAST BEEF SALAD WITH GOAT CHEESE & BALSAMIC VINAIGRETTE

Ingredients

2 cups (460 ml) mixed greens
3 ounces (86.25 ml) roast beef, sliced
1/2 medium apple, diced
1 ounce (28.75 ml) goat cheese, crumbled
1 tablespoon (15 ml) olive oil
1 teaspoon (5 ml) Dijon mustard
1 tablespoon (15 ml) balsamic vinegar

Directions

Place mixed greens in a large bowl and top with roast beef, apple and goat cheese. Whisk together olive oil, Dijon and balsamic vinegar in a small bowl. Drizzle over salad and toss to coat.

Nutrition (per serving): Calories: 420; Total Fat: 23g; Saturated Fat: 6g; Monounsaturated Fat: 11g; Cholesterol: 13mg; Sodium: 221mg; Carbohydrate: 30g; Dietary Fiber: 11g; Sugar: 15g; Protein: 30g

5. AUTUMN CHICKEN SALAD

Ingredients

4 ounces (115 ml) rotisserie chicken, diced
1/2 medium apple, diced
1 tablespoon (15 ml) walnuts, chopped
2 tablespoons (30 ml) Greek yogurt
1 teaspoon (5 ml) Dijon mustard
1/4 cup (57.5 ml) celery, diced
2 cups (460 ml) mixed greens

Directions

Mix chicken, apple, walnuts, yogurt, mustard and celery in a bowl. Serve over a bed of mixed greens.

Nutrition (per serving): Calories: 331; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 51mg; Sodium: 254mg; Carbohydrate: 29g; Dietary Fiber: 11g; Sugar: 14g; Protein: 23g

Related

  • Suzette

    It’s very hard I am 52 yrs old my body has changed so much. Use to be a dancer most of life.Now I am in my 50’s it’s hard I do dance for exercise but I am still over weight I try to eat healthy and am still over weight it’s frustrating. People look at me you use to be a dancer.I need help big time.

    • Aurora Dawn

      Hang in there, we’re all in the same boat and trying 🙂