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5 No-Cook Meals Under 500 Calories

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by MyFitnessPal's Recipes
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3.18/5 (34)
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.



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


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




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


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




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


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



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


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



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


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

About the Author

MyFitnessPal's Recipes
MyFitnessPal's Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb, high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium


30 responses to “5 No-Cook Meals Under 500 Calories”

  1. Avatar Suzette says:

    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.

    • Avatar Aurora Dawn says:

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

    • Avatar Jennifer Rysdam says:

      Look into the Ketogenic diet. It worked great for me. My parents then tried it and have lost a bunch of weight too and they are in their 60’s. You can track it right on your myfitnesspal app or the website.

    • Avatar Charlene Evers Maguire says:

      Join MFP and start getting back on track. It’s so much easier when you’re doing it with other people that are in the same boat as you. 😉

  2. Avatar Stef says:

    Dearest MyFitnessPal recipe writers, it would be INCREDIBLY helpful for us readers outside of the US if you could convert your cups of solid, non-liquid ingredients to grams or milligrams (weight) instead of milliliters (liquid volume). Measuring 115ml of diced chicken makes no sense, unless I puree it first. Which, no.

    • Avatar Claire Louise says:

      Nobody in the uk measures chicken in ml either. Unless it’s soup!

    • Avatar Claire Rose says:

      Yes MFP I second Stefs suggestion. Many home cooks here in the U.S. are also using grams for dry measures. It is so much easier and more accurate than cups, etc.

    • Avatar disqus_IMneqR7DTe says:

      Good point – I’m in US and I use a food scale to measure everything in grams. It’s more precise than volume measuring (by cups), and if you’re counting calories you want that.

  3. Avatar Shaye Salazar says:

    This was kind of misleading. Should have titled it 5 Salads Under 500 Calories. I was hoping for some variety in this one.

  4. Avatar Cassie Sammons says:

    would love it if I could print the recipes without the pics……

  5. Avatar Sarah Hamzeh says:

    Something is severely wrong with your calorie calculations, FYI. This is a single serving salad. Rotisserie chicken has the most calories at 200 calories per 4 oz.

  6. Avatar Claritta Stinson says:

    The BLACK BEAN & CORN TACO SALAD is delicious and filling. I add avocado to it sometimes even have tortilla chips with it.

    • Avatar Melissa McLendon says:

      With avocado and grilled chicken 🙂

    • Avatar Charlene Evers Maguire says:

      Just made this for lunch, and I totally agree! I did add a nice heavy sprinkle of cumin to mine, simply because you can’t use the word taco if there isn’t cumin in it, at least for me. Excellent recipe, excellent meal, very filling, loaded with protein, and I’m very happy with this one. I’ll be trying the others soon, as well!

  7. Avatar Kara Jacobsen says:

    agree to 2 other’s thoughts: how many servings per recipe and it should have been labeled 5 SALADS under 500 calories. It is misleading.

  8. Avatar Mark Byram says:

    I am always surprised how MFP finds a way to incorporate animal flesh and bodily fluids in every meal. When you realize that “meat” is actually “murder” and that “milk” and “cheese” are actually “rape” and “kidnapping” you will come up with meals that are more compassionate. Until then comments like this one will just seem like a joke to laugh at or rantings from crazy people. Ag-Gag laws will keep the suffering far from your perceptual awareness.

    • Avatar John Caban says:

      MMMMMM, murder, delicious MURDER….gggguuurrrgggllleee.

    • Avatar Jimmy Soup says:

      You use the word murder as if you know what it means, but I think you might me confused, so here’s the actual definition
      1 : the crime of unlawfully killing a person especially with malice aforethought was convicted of murder
      2 a : something very difficult or dangerous “carrying the luggage was murder on my back”
      b : something outrageous or blameworthy “getting away with murder”
      3 : a flock of crows
      As for your nonsense of taking a life in order to eat, those broccoli florets and bean curds you prefer to masticate were at one point part of a living organism (believe it or not) so I say to you “welcome to the circle of life, you too shall be eaten by bugs one day…”

      • Avatar Louise Stewart says:

        No one needs to demand the death of an animal so they can eat. I’ve been vegetarian — and vegan much of that time — for over 30 years and I’m doing quite well. I’m much healthier than others my age and it’s great to live my life knowing I haven’t caused the death of any innocent and helpless animal. And those who start equating broccoli to an animal who would run away from the butcher’s knife if it weren’t restrained are reaching for straws. We all have to eat and eating as low as we can on the food chain is certainly the most humane.

        • Avatar Jimmy Soup says:

          I’m not reaching for straw, except when it’s time to feed my food… I would debate the merits of eating a healthy balanced diet from all of the food groups, but I’m not interested in waiting for your termite programmed brain to finish chewing on the table…

        • Avatar Karen Taylor says:

          If you don’t like it, don’t use it! your choice!~

        • Avatar disqus_IMneqR7DTe says:

          congrats on your superiority . . . now don’t you have better things to do with your time than troll omnivores on myfitnesspal?

    • Avatar Karen Taylor says:

      whine whiine whine! boring!

    • Avatar Beverly Larson says:

      Please don’t put your personal beliefs on others. You do nothing more than belittle yourself.

  9. Avatar Jimmy Soup says:

    Am I the only one who noticed that the very first recipe in this list of “no cook” recipes required cooked rice? Did I miss a memo on a magical new product called self cooking rice?

  10. Avatar Karen Taylor says:

    I have never seen so many people complain about a recipe! Good Lord, if you don’t like it, don’t use it. If you want different measurements, get a scale that does multiple measurements. This is not rocket science. Stop complaining! It is an effort for one person to share their ideas with another!

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