5 Delicious and Easy Meals Under 500 Calories for Busy People

Chef Brainy

5 Delicious and Easy Meals Under 500 Calories for Busy People


Hey busy foodies, listen up! You spend your day crunching code, it’s time to give your brain the fuel it deserves. Don’t settle for junk food when you can easily whip up something healthy and tasty. Here’s your guide to five delicious meals under 500 calories. Let’s dive in.

Quick and Nutritious Breakfast: Avocado Toast with Egg

When your mornings are as hectic as mine, you need something quick, easy, and good for you.


  • 1 slice whole grain bread
  • 1/2 ripe avocado
  • 1 large egg
  • Salt and pepper to taste


  1. Toast the slice of whole grain bread.
  2. While the bread is toasting, mash the avocado in a bowl.
  3. Fry the egg to your liking.
  4. Spread the mashed avocado on the toasted bread.
  5. Top with the fried egg and season with salt and pepper.

Easy Lunch: Chicken and Quinoa Salad

Who says you can’t have a hearty meal without feeling like a bloated whale afterward?


  • 1/2 cup cooked quinoa
  • 100g grilled chicken breast
  • 1 cup mixed greens
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cucumber, sliced
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste


  1. Assemble mixed greens, cherry tomatoes, and cucumber in a bowl.
  2. Slice grilled chicken breast and place it on the salad.
  3. Add cooked quinoa.
  4. Drizzle with olive oil and balsamic vinegar.
  5. Toss everything together and season with salt and pepper.

Energizing Afternoon Snack: Greek Yogurt and Berries

An afternoon snack that keeps you buzzing and doesn't have you reaching for another cup of coffee.


  • 1 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1 tsp honey


  1. Scoop Greek yogurt into a bowl.
  2. Top with mixed berries.
  3. Drizzle with honey.

Wholesome Dinner: Baked Salmon with Vegetables

End your day with something light but satisfying that won't keep you up all night.


  • 150g salmon fillet
  • 1 cup broccoli florets
  • 1/2 cup carrot slices
  • 1 tbsp olive oil
  • 1/2 lemon
  • Salt and pepper to taste


  1. Preheat oven to 400°F (200°C).
  2. Place salmon fillet on a lined baking sheet.
  3. Toss broccoli and carrots in olive oil, and spread them around the salmon.
  4. Squeeze lemon juice over the salmon and vegetables.
  5. Season with salt and pepper.
  6. Bake for 15-20 minutes, until salmon flakes easily with a fork.

Healthy Dessert: Chocolate Banana Ice Cream

Believe it or not, dessert doesn’t have to be your diet’s kryptonite.


  • 2 ripe bananas, sliced and frozen
  • 1 tbsp cocoa powder
  • 1 tsp vanilla extract


  1. Blend the frozen banana slices in a food processor until smooth.
  2. Add cocoa powder and vanilla extract, blending until fully combined.
  3. Serve immediately for a soft-serve texture or freeze for an hour if you prefer a firmer consistency.


There you have it, mates! Five easy, utterly scrumptious recipes to keep you in tip-top shape without crashing from a food coma. Fit these into your breaks and say goodbye to that 3 PM slump. Keep busy, keep cooking, and keep thriving!

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