7 Healthy 500 Calorie Lunch Ideas

Looking for tasty and healthy low-calorie lunches? Look no further.

In this article, we review and recommend delicious and healthy recipes so you will no longer have to worry about what to have for lunch while on your diet.

500 Calorie Lunch Ideas

If you exercise, you must nourish your body and muscles. If you are counting calories, you can choose a healthy 500 calorie meal for your lunch.

The below recipes are perfect. You can prepare them quickly and they satisfy your protein and calorie needs.

1. Chicken Meatballs – Salad – Yogurt

500 calorie lunch ideas

500 calorie lunch ideas – Chicken meatball recipe

For meatballs:

Half chicken breast
50 grams of breadcrumbs
1 onion
1 pinch of parsley
Black pepper
Chili pepper

For Salad:

4 small lettuce leaves
1 tomato
1 piece of red cabbage
2 tablespoons of corn
1 cup of yogurt


For the meatballs, blend the chicken breast. Grate the onions and chop the parsley.

Mix all the ingredients and roll for meatballs. You can cook it in a toaster or non-stick pan with very little oil.

2. Potato Chicken Cutlets – Salad – Soup

Potato chicken cutlets menu

Potato chicken cutlets menu


2 chicken cutlets
1 small potato
Green salad (with 1 teaspoon olive oil)
Lentil soup


Preheat the oven for the chicken cutlets and potatoes.

Peel the potato and chop it into slices.

Put the greaseproof paper on a baking tray and arrange the chicken cutlets and potato on it.

Mix it with your favorite spices and very little oil and bake them together.

3. Boiled Chickpeas – Rice – Yogurt

Chickpeas menu

500 Calorie Chickpeas menu


4 tablespoons of boiled chickpeas
3 tablespoons of rice (cooked)
4 tablespoons of yogurt

4. Spinach – Yogurt Soup with Rice

Spinach menu


8 tablespoons spinach meal
2 scoops of yogurt soup with rice
2 slices of whole wheat bread

5. Okra – Cracked Wheat – Tzatziki

500 calorie lunch ideas

Okra menu


8 tablespoons of okra (cooked with meat)
4 tablespoons of cooked cracked wheat
A large bowl of tzatziki

6. Turkey Breast – Rice

500 calorie lunch ideas


1 cup of rice
250 grams of turkey breast
1 tablespoon of butter
1 tablespoon of olive oil
Salt and spices


  1. After the rice is washed thoroughly and, if possible, it is kept in water for a few hours, fry it for 3-4 minutes in a pot with butter.
  2. Boiling water is added to the pot, 1.5 units of water for 1 measure of rice.
  3. After the salt is added and mixed, close the pot and leave it to cook for 15 minutes on low heat.
  4. Meanwhile, the turkeys are washed and cut into sizes suitable for cooking in a pan.
  5. Add olive oil, salt and spices and mix well.
  6. The bottom of the pan is opened and the turkeys are added and cooked after they are well warmed up.

This recipe for two people contains 500 calories, 37 grams of protein, 70 grams of carbohydrates and 23 grams of fat per serving.

6. Spicy Chickpea Wrap

Baked chickpeas menu

Baked chickpeas menu

The spicy chickpea wrap is one of the most delicious 500 calorie lunch ideas. Here’s how to make it.

Set the oven to 200 degrees.

Wash 800 grams of boiled chickpeas, strain and place in a large bowl.

Then add 2 tablespoons of olive oil, 2 teaspoons of cumin, 2 teaspoons of ground red pepper and as much black pepper as you like.

Mix all the ingredients well and place them on the baking tray which you have covered with greaseproof paper.

Cook the chickpeas for 20-25 minutes until they are crispy.

For the chickpea wrap, add half an avocado, the juice of half a lemon, as much lettuce as you like, and 1 tablespoon of strained yogurt on tortilla bread.

After dividing the chickpeas you take out of the oven into four portions, place one portion on the tortilla bread you have prepared.

The tortilla you rolled into a roll is now ready for you.

1 serving of this recipe for 4 people contains 489 calories.

7. Tuna Pasta With Parsley Pesto

500 calorie lunch ideas

500 calorie lunch ideas – Tuna pasta with parsley pesto recipe

Boil 2 liters of water in a large saucepan.

When the water boils, add 2 teaspoons of salt and 400 grams of pasta.

Add 200 grams of cherry tomatoes cut in the middle and 140 grams of green beans into the water 3 minutes before the pasta is cooked.

When the pasta is cooked, drain all the ingredients.

In a food processor, add parsley, 1 handful of arugula, 3 tablespoons of canned tuna oil and the juice of half a lemon.

After adding as much salt and pepper as you want, mix all the ingredients well.

Take the pasta you strained back into the pot where you added 2 tablespoons of olive oil and add the parsley pesto.

Add 185 grams of canned tuna, mix all the ingredients and they’re ready to eat.

See Also:

3000 Calorie Meal Plan

High Protein Lunches to Take to Work

Mediterranean Diet Lunch Ideas

Diabetic Diet Food List

Low Carb Lunch Ideas