12 Low Calorie Meal Ideas That Don’t Skimp on Flavour

Want to eat healthy? Tired of being hungry after yet another salad? Let’s add something new to your weekly menu. These low calorie meal ideas are all about feeling light in the stomach without sacrificing taste or satisfaction.

You don’t have to spend hours in the kitchen to create a healthy, low calorie meal that’s still tasty at the end of the day. In this guide, we’re covering everything from fast-and-(not) dirty one pot meals to high protein and vegetarian options. Healthy doesn’t have to mean boring, either.

Fun fact: every recipe in Gousto’s Healthy Choices range is specifically 600 calories or under, so you can enjoy over 100 meal options and find your favourites or enjoy something new every week — your choice!

3 Quick and easy 500 calorie meal ideas

If you’re looking for healthy recipes, these are our favourites for a combination of quick cooking, zesty flavours, and filling plates that won’t leave you hungry for more – all in under 500 calories!

1. Oven Baked Three Bean Chilli With Jacket Potatoes

• Calorie count: 454 kcal per serving
• Prep time: 50 minutes
• Best for: A fast, filling meal

This Mexican-inspired dish is a feast for the senses, whether you’re planning a family fiesta or just need something healthy, smoky, and delicious to tide you over.

2. Spicy Chicken Madras With Cooling Raita

• Calorie count:  482 kcal per serving
• Prep time:  30 minutes
• Best for:  Packing plenty of flavour on one forkful

Fancy a takeaway without the decision overload of looking at the menu and picking up the phone? This chicken madras packs a spicy punch, balanced with cooling mint and cucumber raita.

3. Saag Aloo With Peas And Pitta

• Calorie count:  487 kcal per serving
• Prep time:  10 minutes
• Best for:  A fast dinner, lunch, or side dish

This quick take on Saag Aloo proves that vegetables don’t have to be boring — and the toasted pita bread on the side brings a craveable crunch to the meal, too.

3 Low calorie one-pot meals

These healthy low calorie meals come with an added bonus: they can be made in one pot! Say goodbye to hours of washing up and say hello to fresh flavour combos.

4. One-Pot Gumbo-Style Spicy Haddock

• Calorie count:  401 kcal per serving
• Prep time:  25 minutes
• Best for:  Warming up on cooler days

Move over crayfish, it’s time to try something new. Haddock pairs perfectly with crunchy green pepper and smoky paprika to make this dish a refreshing take on a Louisiana classic.

5. Easy One Pot Plant-Based Vegetable Biryani

• Calorie count:  452 kcal per serving
• Prep time:  25 minutes
• Best for:  A plant-based one pot meal

Cauliflower and green onions might make up the bulk of this dish, but unsung heroes like red onion and cultured coconut take this dish to the next level.

6. One Pot Smoked Basa, Leek & Sweetcorn Chowder

• Calorie count:  375 kcal per serving
• Prep time:  30 minutes
• Best for:  A taste of the seaside

Warm up on cooler days with a bowl of this hearty, creamy, and surprisingly sweet fish stew. Smoked basa adds a little kick to this dish, while fresh leeks keep things fresh.

3 High-protein, low-calorie meals

We’ve rounded up protein-packed meals that are big on flavour, low in calories, and ideal for fuelling busy days without slowing you down.

7. Satay-Style Chicken Rice Salad With Peanut Dressing

• Calorie count:  516 kcal per serving
• Prep time:  20 minutes
• Best for:  Switching up your favourite salad

Tired of the same old chicken caesar salad every week? Put some pep on your plate with this Indonesian-inspired dish, featuring crunchy cucumbers and a creamy peanut dressing.

8. Baked Cod With Soy Honey Butter And Pak Choi

• Calorie count:  415 kcal per serving
• Prep time:  30 minutes
• Best for:  Striking a salty-sweet balance

Soy sauce, honey and ginger are a trifecta of flavour in this dish. Baked cod and cashews come in with the protein, offering 28 grams per serving, while pak choi packs a nutritious punch.

9. Saucy Lamb Keema-Style Meatballs With Turmeric Rice

• Calorie count:  619 kcal
• Prep time:  20 mins
• Best for:  A fast, protein-packed plate

When you’re craving a heavier (but healthy) meal to fill you up, these spicy, aromatic meatballs will do the trick without making you feel bloated. Skip the expensive takeaway tonight and give these a go!

3 Healthy vegetarian meal ideas

We delved into Gousto’s cookbook to find low calorie vegetarian options, but there are plenty of dairy-free and vegan options available if you prefer lighter meals.

10. Crispy Mushroom Dal With Coriander Chutney

• Calorie count:  498 kcal per serving
• Prep time:  25 minutes
• Best for:  Warming up in winter

Try a taste of India’s favourite comfort food, topped with crispy mushrooms and coriander chutney for a plant-based plate full of spice, zing, and heart.

11. Teriyaki Aubergine Donburi

• Calorie count:  412 minutes
• Prep time:  20 minutes
• Best for:  Crispy, crunchy goodness

A crunchy, plant-based twist on a Japanese classic, this Aubergine bowl has all the umami flavour of soy sauce, with sweetness from mirin (Japanese rice wine), sugar, and that all-time crowd-pleaser: garlic.

12. Simple One-Pot Puttanesca

• Calorie count:  518 kcal per serving
• Prep time:  20 minutes
• Best for:  A taste of Italy

Speaking of garlic, it’s a leading player in this dish too, along with Italian staples like olives, tomato sauce, and capers, with a fiery kick from some fresh chilli.

Low calorie meals FAQs

What food can you eat for 500 calories?

Gousto offers a tasty selection of meals you can enjoy for 500 calories or less, including the ones listed above. As a bonus, you can stay healthy and also enjoy:

• Crispy Horseradish Fish, Crushed Squash & Greens (274 kcal per serving)
• Goats’ Cheese Salad (487 kcal per serving)
• Harissa Roast Veg, Bulgur & Lemon Yoghurt (314 kcal per serving)

Remember, healthy food doesn’t have to mean an endless parade of salads. Explore our low calorie recipes to rejig your meal plan with exciting options!

What food fills you up but has low calories?

Leafy greens are the go-to your grandmother probably warned you about (and told you to eat!) — broccoli, carrots, and salad greens can all be quite filling. Proteins can also help you feel full of energy while on a low-calorie diet, like lentils, beans, fish, and egg whites.

What are some good low-calorie meals?

Chicken, fish, and rice are the backbone of most low-calorie meals, along with low or non-starch vegetables like zucchini and peppers, but they aren’t the be-all, end-all. All recipes from Gousto’s Health range are specifically under 600 calories, so you can focus less on cooking and counting calories and more on enjoying varied meals like Cheesy Baked Veggie Enchiladas and Veg-Packed Tomato Spaghetti with Crispy Bacon.

Healthy Doesn’t Mean Hungry With A Gousto Recipe Box

With recipes starting from £3.09 per portion*, Gousto is here to help you stick to your health goals without getting bored of the same old soggy salads every week. Choose from our menu of over 150 recipes every week, with low calorie, plant-based, and gluten-free options available. The best part? Your box comes with just the right amount of food, pre-portioned, with easy-to-follow recipe cards so you can focus on cooking vs prepping. Sign-up for your first box today!

*Not including delivery or any new customer introductory discount.