Simple Fruit and Cheese Skewers

After a long day, the last thing you want to do is spend hours in the kitchen preparing dinner. That’s where one-pan meals come in handy. They are quick, require minimal cleanup, and can be nutritionally balanced—all while helping you stay on track with your calorie goals. Whether you’re looking to maintain or build muscle, lose fat, or just eat healthy, these 500-calorie dinners are perfect for any fitness goal.

Let’s dive into 10 one-pan dinners that are packed with flavor and nutrition, and clock in at just 500 calories per serving!

1. Chicken and Vegetable Stir-Fry

Calories: 500
Servings: 2

Ingredients:

• 2 skinless, boneless chicken breasts (about 6 oz each)
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 small carrot, julienned
• 1 tbsp olive oil
• 2 tbsp soy sauce (low sodium)
• 1 tsp honey
• 1 clove garlic, minced
• 1 cup cooked brown rice (split between 2 servings)

Instructions:

1. Heat olive oil in a large pan over medium heat.
2. Add chicken and cook for 5-7 minutes until browned.
3. Add garlic and vegetables, sauté for another 5-6 minutes until vegetables are tender.
4. Stir in soy sauce and honey, cook for 2 more minutes.
5. Serve over brown rice.

Why You’ll Love It: Packed with lean protein and veggies, this meal provides the perfect balance of macronutrients to fuel your body post-workout or for a busy evening.

2. One-Pan Salmon with Asparagus and Quinoa

Calories: 500
Servings: 2

Ingredients:

• 2 salmon fillets (4 oz each)
• 1 cup quinoa (cooked)
• 1 bunch of asparagus, trimmed
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Arrange salmon and asparagus on a lined baking sheet.
2. Drizzle olive oil, lemon juice, and garlic over salmon and asparagus.
3. Bake for 12-15 minutes or until the salmon is fully cooked.
4. Serve with cooked quinoa.

Why You’ll Love It: Omega-3 rich salmon and fiber-packed quinoa make this a heart-healthy and muscle-supporting meal, all in one pan.

3. Turkey and Sweet Potato Skillet

Calories: 500
Servings: 2

Ingredients:

• 8 oz lean ground turkey
• 1 large sweet potato, diced
• 1/2 red onion, chopped
• 1/2 cup black beans (canned, rinsed)
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat, add sweet potato and cook until tender (about 7-10 minutes).
2. Add onion, cook for 2-3 more minutes.
3. Stir in ground turkey, black beans, and spices. Cook until turkey is fully browned.
4. Serve hot, garnished with cilantro or avocado if desired (optional).

Why You’ll Love It: Sweet potatoes offer complex carbs, while lean turkey gives you high-quality protein, making this dish perfect for refueling your muscles.

4. One-Pan Shrimp and Zucchini Noodles

Calories: 500
Servings: 2

Ingredients:

• 10 large shrimp (peeled and deveined)
• 2 zucchinis (spiralized into noodles)
• 1 tbsp olive oil
• 1/4 cup cherry tomatoes, halved
• 1 clove garlic, minced
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add shrimp and garlic, cook for 2-3 minutes until shrimp are pink.
3. Add zucchini noodles and tomatoes, sauté for another 3-4 minutes.
4. Drizzle with lemon juice, season with salt and pepper, and serve immediately.

Why You’ll Love It: This low-carb, high-protein dish is light yet satisfying, perfect for those watching their carb intake while keeping protein intake high.

5. Chicken Sausage and Roasted Veggie Sheet Pan

Calories: 500
Servings: 2

Ingredients:

• 2 chicken sausages (about 4 oz each)
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 small red onion, chopped
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Arrange sausages and veggies on a baking sheet. Drizzle with olive oil and season with Italian seasoning, salt, and pepper.
3. Roast for 20-25 minutes, tossing veggies halfway through.
4. Serve hot.

Why You’ll Love It: Chicken sausage provides flavor without the excess fat, while roasted veggies add nutrients and fiber, making this a well-rounded and simple dinner.

6. Beef and Broccoli Stir-Fry

Calories: 500
Servings: 2

Ingredients:

• 8 oz lean beef strips
• 2 cups broccoli florets
• 1/2 red bell pepper, sliced
• 1 tbsp soy sauce (low sodium)
• 1 tsp sesame oil
• 1 clove garlic, minced
• 1/2 cup cooked jasmine rice (split between servings)

Instructions:

1. Heat sesame oil in a large pan over medium-high heat.
2. Add beef strips and cook until browned (3-4 minutes).
3. Add garlic, broccoli, and bell pepper. Sauté until tender.
4. Stir in soy sauce, cook for another 2 minutes.
5. Serve over jasmine rice.

Why You’ll Love It: This protein-packed stir-fry provides the right mix of protein and complex carbs, plus it's ready in under 20 minutes.

7. Baked Chicken Thighs with Brussels Sprouts and Butternut Squash

Calories: 500
Servings: 2

Ingredients:

• 2 chicken thighs (bone-in, skinless)
• 1 cup Brussels sprouts, halved
• 1 cup diced butternut squash
• 1 tbsp olive oil
• 1 tsp paprika
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Arrange chicken thighs, Brussels sprouts, and butternut squash on a baking sheet. Drizzle with olive oil, season with paprika, salt, and pepper.
3. Roast for 25-30 minutes, or until chicken reaches an internal temperature of 165°F.
4. Serve hot.

Why You’ll Love It: The combination of tender chicken thighs and roasted vegetables offers a filling and satisfying meal with a variety of textures and flavors.

8. Veggie-Loaded Frittata

Calories: 500
Servings: 2

Ingredients:

• 4 large eggs
• 1 cup spinach
• 1/2 cup mushrooms, sliced
• 1/4 cup cherry tomatoes, halved
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Heat olive oil in an oven-safe skillet over medium heat. Add spinach, mushrooms, and cherry tomatoes, sauté for 3-4 minutes.
3. Whisk eggs and pour over the vegetables. Cook for 2 minutes, then transfer to the oven.
4. Bake for 10-12 minutes or until eggs are fully set.

Why You’ll Love It: Frittatas are incredibly versatile and packed with protein. This veggie-loaded version provides vitamins and minerals while keeping the calorie count low.

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9. One-Pan Pork Tenderloin with Apples and Green Beans

Calories: 500
Servings: 2

Ingredients:

• 8 oz pork tenderloin
• 1 green apple, sliced
• 1 cup green beans, trimmed
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp rosemary
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Place pork tenderloin, apples, and green beans on a baking sheet. Drizzle with olive oil, balsamic vinegar, and rosemary.
3. Roast for 20-25 minutes, or until pork reaches an internal temperature of 145°F.
4. Let pork rest for 5 minutes, then slice and serve.

Why You’ll Love It: The natural sweetness of the apples pairs perfectly with the savory pork, while green beans provide a crisp, fresh element to the dish.

10. One-Pan Chicken Fajitas

Calories: 500
Servings: 2

Ingredients:

• 2 skinless, boneless chicken breasts (4 oz each), sliced into strips
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 small red onion, sliced
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp paprika
• Salt and pepper to taste
• 4 small whole wheat tortillas (2 per serving)

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss chicken, peppers, and onions with olive oil and spices.
3. Spread evenly on the sheet and bake for 20-25 minutes, stirring halfway through, until chicken is fully cooked and vegetables are tender.
4. Serve in whole wheat tortillas, with optional toppings like avocado or salsa.

Why You’ll Love It: These easy chicken fajitas are bursting with flavor while keeping calories in check. They’re versatile, allowing you to add healthy toppings like guacamole or Greek yogurt without going over your calorie goal.

Conclusion: Healthy, Easy, and Tasty One-Pan Dinners

These 10 one-pan 500-calorie dinners are not only quick and easy but also packed with lean proteins, healthy fats, and fiber-rich veggies. Whether you’re aiming to build muscle, lose fat, or simply maintain a healthy lifestyle, these meals make it easy to stay on track without sacrificing flavor. Plus, with minimal cleanup required, they’re perfect for busy weeknights. Get creative and enjoy healthy eating the simple way!