My Diet: 15 Weight Loss Meals Under 500 Calories That Keep Me Lean (Pictures Included)

My Diet: 15 Weight Loss Meals Under 500 Calories That Keep Me Lean (Pictures Included)

Most dieters will get at least one of these 3 problems when it comes to meals:

  1. Lack of inspiration (”This looks boring!”)
  2. Lack of taste (”This tastes disgusting!”)
  3. Lack of portion control (”I’m not sure if I ate too much or too little?”)

But none these things have to continue. If you’re struggling to lose weight because you can’t put together a decent meal, don’t worry, we can overcome this.

In today’s blog post I’m sharing 15 meals under 500 calories that keep me lean all year round 

As you’ll see, the foods I eat are simple to make – I’m no chef.

Along with pictures, I’ve provided guidelines and nutritional information should you want to try these meals for yourself.

If not, they should at least give you some food for thought when it comes to planning your next meal.


NOTE: You can stay updated with me and check out what I’m eating via Instagram – follow ME here

Breakfast Meals 1-5


1. All Bran (high fiber cereal), Banana Chips, Vanilla Whey Protein, Almond Milk

This is probably my most favored breakfast because it’s quick and easy. But instead of just using plain milk, I add vanilla whey to give me the extra taste and protein.

(NOTE:If your not already using protein in your diet, I recommend you give it try. A higher protein intake is key for any long-term weight loss plan – click here for my most recommended)

  • 80g of bran: 280 calories
  • 25g of whey: 100 calories
  • 500ml of almond milk: 60 calories
  • Total: 440 calories, 38g protein

2. Porridge Oats, Cinnamon Whey Protein, Almond Milk, Peanut Butter


Again, adding whey protein into the mix of things provides a lot of flavors. So you can turn a boring bowl of oats into something delicious. Not to mention, a heap of peanut butter mixed with the oats is a delicious compliment.

  • 60g of oats: 222 calories
  • 25g of whey (scoop): 100 calories
  • 500ml of almond milk: 60 calories
  • 20g of peanut butter: 130 calories
  • Total: 512 calories, 35g protein

3. Vanilla & Cinnamon Protein Oat Pancakes With Salted Butter


These delicious oat pancakes are simple to prepare. All you need to do is pour 60g of oats into a bowl, add a scoop of vanilla whey, a dash of cinnamon, one egg, 200ml-300ml of almond milk, a teaspoon of stevia or sugar for sweetness, mix all ingredients together and simply fry the mixture in a nonstick pan.

  • 25g (scoop) vanilla whey: 100 calories
  • 200ml almond milk: 25 calories
  • Stevia/sugar: 10-50 calories (your choice)
  • Salted Butter: 50 calories
  • 60g of oats: 222 calories
  • Total: 407 calories, 30g protein

4. Mozzarella Stuffed Omelette With Mixed Vegetables And Spices

thumb_IMG_6343_1024This omelet is another simple meal to prepare. I use two whole eggs and five eggs whites. Simply mix the eggs together and fry in a nonstick pan. When ready, add the mozzarella and vegetables (chilies, onions, spinach, mushrooms) fold the eggs and cook well. Use salt, pepper, garlic and olive oil for more flavor (your choice).

  • 2 whole eggs: 140 calories, 4 egg whites: 80 calories
  • 40g mozzarella: 100 calories
  • Teaspoon of olive oil: 50 calories
  • Mixed Veggies: 25-50 calories
  • Total: 420 calories, 37g protein

Lunch/Dinner 6-15

6. Diced Chicken/Quorn, Mediterranean Vegetables, Potato Mash, Diced Leafy Greens, And Garlic Cream Cheese


This dish takes a few minutes to prepare, and most of it comes from the freezer. You can find frozen bags of Mediterranean vegetables in your local supermarket. Simply grill the vegetables and chicken (or quorn if you are a vegetarian) and serve with diced spinach and low fat cream cheese.

  • 100g Quorn/1 Chicken breast: 100 – 150 calories
  • 2 tablespoons of low-fat cream cheese: 80 calories
  • Mediterranean vegetables: 50 calories
  • 100g Potato mash: 130 calories
  • Total: 410 calories, 32g protein

7. Spinach Pasta, Diced Chicken (or Quorn), Low Fat Cream Cheese Sauce And Diced Vegetables


Purchase spinach pasta from your local supermarket, boil and then drain. Stir in low-fat cream cheese and add your protein and vegetables – easily done! I like to add diced leafy greens and chilies as a side to save cooking time.

  • 150g Spinach pasta: 200 calories
  • 2 tablespoons of low-fat cream cheese: 80 calories
  • Diced chicken breast: 150 calories
  • Total: 430 calories, 30g protein

8.  Vegetable Bulgar Wheat, Diced Chicken, Olive Oil, Mixed Vegetables And Wholemeal Bread


Bulgar wheat is a delicious alternative rice. I like to add a vegetable stock and olive oil to give it flavor. You can also add a variety of mixed vegetables and a protein source to this dish. As a bread lover, I opt for a wholemeal option to compliment my meals.

  • 5og of Bulgar wheat: 150 calories
  • Diced Chicken breast: 150 calories
  • 2 slices of Wholemeal bread: 120 calories
  • Olive oil: 50 calories
  • Total: 470 calories, 30g protein

9. Homemade Mixed Bean Chilli, Bulgar Wheat And Mixed Vegetables


A simple homemade chili with mixed beans vegetables. Add tinned tomatoes to a pan and boil, add a tin of mixed beans and your favorite chili spices. Serve with bulgar wheat and mixed vegetables.

  • 50g of bulgar wheat: 150 calories
  • Tinned tomatoes: 100 calories
  • Mixed beans: 200 calories
  • Total: 450 calories, 22g protein

10. Basmati Rice, Diced Chicken, Mangetout, Shitake Mushroom, Avocado, And Hoisin Sauce

IMG_6102A delicious Japanese-inspired dish. Simply use microwave basmati rice, add your favorite protein and vegetable, warm the hoisin sauce and serve.

  • 50g of basmati rice: 150 calories
  • 2 Tablespoons of hoisin sauce: 70 calories
  • Diced chicken breast: 150 calories
  • Half of avocado: 100 calories
  • Total: 470 calories, 30g protein

10. Rice noodles, Mixed Vegetables, Diced Steak And Soy Sauce


Another delicious Asian style dish. Simply cook the diced steak on a non-stick pan, add some olive oil,  add the rice noodles and stir in your favorite veggies until done.

  • 100g rice noodles: 200 calories
  • Diced sirloin steak: 200 calories
  • Soy Sauce: 50 calories
  • Total: 450 calories, 30g protein

11. Mixed Vegetable Pizza Topped With Chicken Pieces And Extra Garnish


Surprisingly, a small cheese Pizza from your local supermarket contains less than 300 calories. I like to add extra toppings back at home. In this case, I added chicken pieces, chilies, spinach, and tomatoes with plenty of garnish on the side.

  • Small cheese pizza: 300 calories
  • Chicken pieces: 200 calories
  • Total: 500 calories, 30g protein

12. Grilled Chicken Breast And Peppers With Sweet Potato Fries, And A Side Of Low Fat Sour Cream Sauce


This is one my favorite meals to cook at home or to order when I go out for lunch. You can purchase a bag of frozen sweet potato fries at your local supermarket and pick up fresh red peppers. A small serving of potato fries is an excellent choice if you can oven cook them and avoid the fryer.

  • 60g Sweet potato fries: 250 calories
  • Chicken breast: 150 calories
  • Low-fat sour cream sauce: 50 calories
  • Total: 450 calories, 30g protein

13. High Protein Bread, Cottage Cheese, Pumpkin Seeds, Olives, Chillies And Spinach


This is a simple meal to make and hits the spot. Sometimes when I finish my workouts, I head straight home, toast some high protein bread and eat an entire pot of cottage cheese. All with less than 500 calories.

  • 300g Cottage cheese: 300 calories
  • High protein bread roll: 150 calories
  • Tablespoon of pumpkin seeds: 50 calories
  • Total: 400 calories, 25g protein

14. Egg And Sweet Potato Baskets With Cheddar CheeseFullSizeRender

These sweet potato baskets are so damn tasty, and they don’t take very long to prep. Simply grate a large sweet potato into a bowl along with 40g of cheddar cheese. Crack one egg into the mixture, stir, and then place the mix into a cupcake tray. Crack a whole egg for each basket and cook in the over for 30 minutes.

  • Per serving: 100 calories, 9g protein

15. Poached Eggs On A Bed Of Mixed Beans, Rice And Spinach, Topped With Homemade Chilli And Tomato Sauce


Okay, so I know you can’t see the rice and beans under the poached egg, but believe this dish tastes amazing. Again, use tinned beans and mix with a microwave bag of rice. Porched your eggs and serve. I added a homemade sauce which is tomato puree, chilies, and light mayo mixed.

  • 3 whole eggs: 210 calories
  • 100g of rice: 150 calories
  • Mixed beans: 100 calories
  • Homemade sauce: 30 calories
  • Total: 490 calories, 30g protein

Final Note

Hopefully, my diet has given you some ideas to help your own. Like I said earlier, I’m no chef, so you should have no issue being able to create these meals for yourself – or make them better!

What’s great, is that all these meals are under 500 calories. So for the average dieter, you could adopt at least 3-4 of these meals every day.

If you enjoyed this post, please leave me a comment below and tell me what you thought. If you have fun or creative meals you’d like to share, please do.

NOTE: (Be sure to follow me on Instagram and stay updated with my diet and lifestyle trends – Follow me here )

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