Discover Delicious Healthy Restaurant Meals Under 500 Calories That Will Transform Your Diet!

Maintaining a healthy lifestyle doesn't mean you have to avoid eating out. With a little planning and smart choices, you can enjoy delicious restaurant meals without exceeding your calorie goals. This article provides ideas for healthy restaurant meals under 500 calories, along with strategies for navigating menus and making mindful choices.

The Challenge of Dining Out

Many restaurants offer dishes with excessive amounts of fat, sugar, and sodium. A single entree can sometimes contain enough calories for two meals. However, with the increasing demand for healthier options, many restaurants now offer a variety of low-calorie meals.

Low-Calorie Restaurant Meal Ideas

Here are some low-calorie options from popular chain restaurants. Remember that portion sizes and preparation methods can vary, so it's always best to check the restaurant's nutrition information online when available.

American Cuisine

Applebee’s: Look for options like the 6 oz. Top Sirloin (550 calories) or Blackened Tilapia (under 600 calories).
Cracker Barrel: This restaurant offers a variety of low-calorie options for breakfast, lunch, and dinner.
Red Robin: Opt for grilled chicken-based options like the Ensenada Platter or the Grilled Chicken Salad. You could also try a bunless burger like the Wedgie Burger, which is wrapped in lettuce.
TGI Friday’s: You can find a few low-calorie restaurant meals at this chain, like a 6-ounce sirloin steak or salmon and vegetables.

Mexican Cuisine

Chipotle: This is one of the easiest places to customize your meal and keep it low-calorie.
Taco Bell: Foodbeast named Taco Bell one of America's healthiest fast-food chains. Depending on what tacos you get, you can generally fill up for under 500 calories. Two baja shrimp tacos, which come with pico de gallo and a spicy aioli, are only 460 calories.

Italian Cuisine

Olive Garden: While known for pasta and breadsticks, you can find lower-calorie options. Consider limiting yourself to one breadstick with your meal.
The Cheesecake Factory: Choose dishes without heavy sauces or gravies and consider sharing a dish to control portion sizes. The SkinnyLicious Chicken Soft Tacos are made with corn tortillas filled with spicy chicken, avocado, onions, cilantro, and crema, and served with an escabeche vegetable salad.

Seafood

Bonefish Grill: This restaurant has one of the largest low-calorie meal selections. Avoid fried seafood options, choose grilled or broiled dishes, and opt for lighter sides like vegetables or a house salad with a light dressing.
Red Lobster: To lower your calories and still enjoy a night out, opt for one of their grilled or broiled dishes.

Steak Houses

Longhorn Steakhouse: Enjoy a sirloin or filet mignon for under 500 calories, like the Renegade Sirloin or the salmon and rice.
Outback Steakhouse: Avoid fried appetizers, choose grilled entrees, and request dressings and sauces on the side.
Texas Roadhouse: It’s harder to find low-calorie meal options at Texas Roadhouse because they’re most famous for items like their Fall-Off-The-Bone Ribs (900 calories), their Sirloin & Ribs Combo (890 calories), and their giant Smokehouse Burger (1,440 calories).

Asian Cuisine

P.F. Chang’s: To keep your meal low-calorie, choose steamed or grilled dishes, avoid fried items, and opt for vegetable-based dishes. The Buddha's Feast at P.F.
Panda Express: The "Wok Smart" logo has been guiding calorie counters at Panda Express for years.

Burgers and Sandwiches

Carl's Jr.: The "trim" version of the Carl's Jr. If you want to be even more health conscious, you can get the lettuce-wrapped version of the burger.
McDonald's: You may be surprised to see a McDonald's hamburger on this list, but it's one of the lower-calorie fast-food choices.
Steak 'n Shake: The cheese single steakburger is your best bet if you've got a burger craving. Another great thing about Steak 'n Shake is that they offer shooters, which are smaller versions of their regular burgers. The burger comes with all the traditional fixings: a seasoned beef patty, lettuce, tomato, pickle, mayo, and onions.
Subway: Subway offers lots of options under 500 calories.
Whataburger: The Whataburger Jr.

Other Options

California Pizza Kitchen: This can be a delicious option when you and the family are in the mood for pizza. Another good thing about this pizza chain is that it offers a variety of other menu options in addition to pizza.
Panera: Panera has a ton of high-quality, healthy choices on its menu.
Shake Shack: The "Shack-cago" is made with a Vienna Beef hot dog that's been split down the middle and stuffed with onions, cucumber, relish, tomatoes, celery salt, mustard, and a pickle.

Strategies for Eating Out and Staying on Track

Here are some strategies to help you navigate restaurant meals while staying within your calorie goals:

Check the menu online: Most restaurants have nutrition information available on their websites. This allows you to plan your meal in advance and make informed choices.
Have a small protein snack before you go: Taking the edge off your hunger helps you make more rational choices when you arrive at the restaurant.
Set your intention: Decide in advance how you’ll handle bread baskets, alcohol, and dessert. Having a plan will make it easier to resist temptation.
Stay hydrated: Sometimes thirst masquerades as hunger. Have a full glass of water before you leave and continue to drink water throughout the meal.
Communicate with restaurant staff: Don't hesitate to ask questions about how dishes are prepared. Knowing the ingredients and cooking methods can help you make healthier choices.
The Half-Now-Half-Later Approach: Before you start eating, portion half of your meal into a to-go container. This helps control portion sizes and prevents overeating.
The Mindful Pacing Technique: Put your fork down between bites, chew thoroughly, and pause halfway through your meal to assess your hunger.
The Weekly Planning Method: Plan for 1-2 restaurant meals per week. This allows you to enjoy eating out without derailing your overall healthy eating plan.
The Special Occasion Flexibility: For truly special celebrations (anniversaries, birthdays), allow yourself more flexibility - perhaps sharing a dessert or enjoying a glass of wine. The focus is on consistency over time, not perfection at every meal.
Be aware of hidden calories: Dishes labeled “light,” “fit,” or “fresh” aren’t automatically low-calorie.
Watch your beverage choices: Many of us focus so intently on food choices that we forget about beverage calories. Stick to water, unsweetened tea, or other low-calorie options.
Listen to your body: Decide before you start eating that you’ll stop when satisfied, not when the plate is empty.
Don't be pressured by others: One of the biggest challenges of restaurant eating is the social pressure to indulge. Remember that it's okay to make healthy choices, even if others aren't.

Additional Tips

Focus on protein and fiber: These nutrients help you feel full and satisfied, making it easier to stick to your calorie goals.
Choose lean proteins: Opt for grilled or baked chicken, fish, or lean cuts of meat.
Load up on vegetables: Vegetables are low in calories and high in nutrients, so don't be afraid to ask for extra veggies with your meal.
Be mindful of sauces and dressings: These can add a significant number of calories to your meal. Ask for them on the side so you can control how much you use.
Don't be afraid to customize your order: Ask for substitutions or modifications to make your meal healthier.

Healthy Recipes Under 500 Calories

In addition to making smart choices at restaurants, you can also enjoy delicious and healthy meals at home. Here are some recipe ideas under 500 calories:

Breakfast

Baked Oatmeal Cups: These are a great way to meal prep healthy weekday breakfasts.
Overnight Oats: Learn how to meal prep delicious overnight oats with these 9 easy recipes.
Sausage Hashbrown Breakfast Casserole: This is an easy crowd-pleaser for a quick and healthy breakfast option.
Acai Bowl: This is the easiest Acai Bowl recipe!
High Protein Smoothie Bowls: These are a delicious breakfast idea!

Lunch

Healthy Homemade Instant Noodles: This is an easy and delicious vegetarian lunch idea!
Mediterranean Chickpea Salad with artichokes and sun-dried tomatoes: This salad is perfect for meal prep!
Dynamite Shrimp Sushi Jars: These are great for meal prep.

Dinner

Sheet Pan Greek Chicken: This is an easy dinner that doubles as meal prep!
Baked BBQ Chicken: This is so easy and packed with flavor.
Chicken Parm Meatballs: These easy meatballs are made in a skillet and topped with marinara sauce and mozzarella cheese.
Easy Cashew Chicken Stir Fry: This is better than takeout and great for meal prep.
Crockpot Chicken Noodle Soup: This is a simple way to make your fave comfort food from scratch.
Vegetarian Tacos: These tacos are stuffed with a blend of sauteed cabbage, peppers and black beans so filling, you won't miss the meat. (2 tacos: 430 calories)
Chicken Stir-Fry: This dish will definitely satisfy. 1-1/3 cups: 358 calories.
From-Scratch Pizza: This pizza has a whole wheat crust flavored with beer. Top it with spinach, artichoke hearts and tomatoes, then add chicken or ham and fresh basil if you want to include meat. 1 piece: 290 calories.
Chicken Wrap: This is a lighter version of a restaurant favorite. 1 wrap: 250 calories.
Stuffed Zucchini Boats: Getting back to the basics means enjoying old-fashioned comfort foods like these stuffed zucchini boats. 1 stuffed zucchini half: 312 calories.
Barbecued Pork Salad: With smoky barbecued pork and a variety of fresh herbs and vegetables, this is a comforting and tasty home-cooked meal. 1 serving: 315 calories.
Turkey Soup: This soup will warm you up and takes just 25 minutes of prep time, making it a perfect weeknight meal. 1 cup: 202 calories.
Oven-Baked Fish Fillets: These oven-baked, moist fish fillets have a fuss-free coating that's healthy but just as crunchy and golden as the deep-fried kind. 1 serving: 376 calories.
Corn and Chicken Chowder: This chowder is packed with flavor. 1-1/4 cups (calculated without bacon): 225 calories.
Stuffed Peppers: This stuffed peppers dish was born as a nutritious twist on Southwest-inspired cuisine. 1 stuffed pepper: 223 calories.
Vegetarian Salad: This salad combines some of our favorite ingredients in one dish-and with the hard-boiled eggs and kidney beans, it also delivers enough protein to satisfy those who are skeptical of vegetarian fare. 1 serving: 329 calories.
Corn and Shrimp Fritters: Add a dash of cayenne pepper if you like a little heat. 1-1/4 cups: 347 calories.
Black Bean Enchiladas: This meatless meal is quick, easy, filled with fresh flavor and definitely satisfying! 1 enchilada: 246 calories.
Southwestern Lasagna: This lasagna is not as dense or heavy as traditional layered dishes made with pasta. 1 serving: 356 calories.
Pork with Sweet Potato: With sweet potatoes, dried cranberries and apple slices, this colorful pork dish is especially popular during fall and winter. 3 slices pork with 1 cup potato mixture: 315 calories.
Turkey Casserole: This creamy, comforting casserole makes a fantastic way to use up that leftover Thanksgiving turkey. 1 cup: 357 calories.
Pork Chop Supper: This is a wonderful dish that's always enjoyed. 1 serving: 357 calories.
Pasta with Garden Vegetables: This recipe combines delicious whole wheat pasta with fresh garden produce. 1-1/2 cups: 371 calories.
White Bean Chicken Chili: This is a slimmer version of a classic recipe. 1 cup: 229 calories.
Slow-Cooker Stuffed Peppers: This is a good-for-you dish. 1 stuffed pepper: 317 calories.
Sheet-Pan Chicken and Veggies: The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. 1 chicken thigh with 1 cup vegetables: 357 calories.
Stuffed Shells: This is a kid-friendly dish so flavorful and fun, nobody is likely to guess that it's also lower in fat. 3 stuffed shells: 384 calories.
Linguine with Bacon: This quick weeknight meal reminds me of a BLT, with its chunks of bacon and tomato. 1-1/2 cups: 314 calories.
Turkey Meatballs: Served over squash and a chunky, mushroom-tomato sauce, these tender meatballs are tops when it comes to great flavor. 1 serving: 272 calories.
Pork Tacos: This is a copycat version of the most excellent Mexican food we ever had. 2 tacos: 320 calories.
Shrimp Scampi: Garlic and a splash of lemon add to the fresh taste and heart-healthy benefits of shrimp. 1 cup: 406 calories.
Tex-Mex Casserole: This homestyle casserole is all it takes to gather the whole family around the dinner table. 1 piece: 413 calories.
Apple Chicken: The dish fills my whole house with the most delicious smell. 1 chicken thigh with 1/2 cup apple mixture: 333 calories.
Thai Peanut Chicken Stir-Fry: This stir-fry has just a touch of heat from crushed red pepper. 1-1/3 cups: 384 calories.
Chicken Fajitas: The marinated chicken in these popular wraps is mouthwatering. 1 fajita: 369 calories.
French Cassoulet: This version of the rustic dish offers the same homey taste in less time. 1 serving: 394 calories.
Fish and Chips: This pub classic turns crown jewel when you add horseradish, panko and Worcestershire. 1 fillet with 3/4 cup fries: 416 calories.
Squash Chowder: Mashed squash helps make this chowder creamy but not heavy. 1-1/4 cups: 298 calories.
Turkey Stir-Fry: Lean turkey, asparagus and mushrooms make it super nutritious, too. 1 cup with 3/4 cup rice: 343 calories.
Beef Burgundy: The tender beef, mushrooms and flavorful sauce are delicious over noodles. 1-1/2 cups: 376 calories.
Stuffed Squash: This squash is one we love, and it works with pork or chicken sausage, too. 1 stuffed squash half: 302 calories.
Burrito Bowl: This burrito-inspired dish is ready for the table in almost no time! 1-1/3 cups: 403 calories.
Vegan Quinoa: Some vegan quinoa recipes are boring, but this one definitely isn't. 1-1/4 cups: 375 calories.
Chicken with Dried Fruit: Herbs and spices really work their magic on plain chicken in this dish, and the dried fruit adds an exotic touch. 1 serving: 435 calories.
Bean Burritos: No one will miss the meat when you dish up these satisfying burritos bursting with a fresh-tasting filling. 1 burrito with 1 tablespoon salsa: 326 calories.
Summer Salad: The heat, seasonings and appearance of this colorful main-dish salad are perfect for summer-or any time of year that you want to summon memories of sunshine. 2 cups: 340 calories.
Deconstructed Egg Roll: Simplify everything with this deconstructed egg roll made on the stovetop and served in a bowl. 1-1/2 cups: 302 calories.
Turkey Tetrazzini: The creamy Parmesan-topped tetrazzini is so satisfying, no one will suspect it's lower in fat! 1-1/4 cups: 331 calories.
Roast Chicken: This terrific roast chicken is a happy discovery. 1 serving: 363 calories.
Chicken Tacos: These chicken tacos work for all of us. 2 tacos: 354 calories.

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