Simple Weight Loss Recipes: These 10 meals are under 500 calories

Quick recipes that are low in calories, delicious and fun. We show you 10 dishes that meet these criteria. Have fun cooking!



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Quick recipes for losing weight are prepared in a maximum of half an hour. They usually give you something light and useful on the plate, which you can enjoy after your workout.

It is important that you make sure you prepare your selected dishes with fresh ingredients. A quick recipe does not mean that you take the frozen pizza out of the package and set it in the oven. You can also cook quickly with fresh vegetables, meat and fish.

If the ingredients mentioned in the recipe can not be purchased regionally because they are not in season, you are welcome to use frozen products and the canned versions as ingredients at this time.

Fresh food compared to frozen food

There is nothing wrong with frozen food as long as it is unprocessed. Herbs or vegetables are deep-frozen immediately after harvest. They are useful and rich in vitamins as long as they end up neatly in the package. The use is also convenient because you save yourself the clips.

Because vegetables and herbs are processed immediately after harvest, the vitamin content is often even higher than in fresh produce, as a study has shown. The vegetables in the vegetable counter must be stored and transported. So it must have a corresponding length of stay. This is not the case with frozen food.

Fresh vegetables are recommended for direct sale from farmers or at the weekly market. If you store it at home in the basement or refrigerator, it loses valuable vitamins after just a few days. So you should consume this vegetable as soon as possible. Here, too, frozen goods provide an advantage. Storage problems are eliminated.

It is important that when you buy frozen goods, you always make sure that the vegetables or herbs are packed clean. Vegetables in creamy sauce are delicious, but not as useful.

Tips for quick preparation

Canned food is often criticized. However, some are still suitable for fitness. For example, if you buy canned peas, tomatoes or corn, there is nothing wrong with it.

You can top up and do not have to shop all the time, as the fresh produce only lasts for a limited time. This makes cooking super fast. In addition, these products do not contain any unwanted additives. Garnish the contents of the jar with some fresh ingredients and get a quick dish in no time.

Such quick dishes are, for example, flash rice, capellini or instant couscous. You can cook all meals in just a few minutes.

You should always have some herbs in the freezer for the canned products. Cress has many uses. You can easily drag them on the windowsill and simply cut them off. There is always sheep cheese and mozzarella in the fridge.

With these tips, you always have some things in stock, you do not necessarily have to go shopping and you can still prepare something useful in a short time.

10 quick dishes to choose from

If you need some cooking inspiration, choose a quick meal from our shortlist. We offer you good suggestions for fish, meat or pasta. Salads and soup are also included. Let yourself be surprised and feel free to cook something. You will be amazed at how quickly you can start eating.

Red lentil pasta with spicy chorizo

Red lentil pasta with spicy chorizo
© luchezar / gettyimages

You need: 50 g pitted black olives (eg Kalamata), 2 cloves garlic, 1 red pepper, 5 dried tomatoes, 150 g chorizo ​​sausage, 300 g lentil paste, sea salt, coarse pepper, sugar, 2 tablespoons olive oil, 2 tablespoons balsamic vinegar, 150 ml tomato passata, 2 handfuls of arugula.

Preparation: Boil lentil noodles according to the instructions on the package. Cut the chorizo ​​into small pieces and fry. Fry diced garlic, chopped tomatoes and peppers for 2 to 3 minutes. Glaze with vinegar and tomato paste and season with salt, pepper and sugar. Slice the olives and stir. Bring everything to a boil and simmer for 5 minutes. Tear up the arugula. Pour off noodles. Serve with pepper chorizo ​​sauce and arugula.

Quick sushi bowl

Sushi bowl
© Space_Cat / gettyimages

You need: 1 tablespoon light sesame, 80 g pickled ginger, 2 ripe avocados, 2 teaspoons lime juice, salt, pepper, 4 tablespoons soy sauce, 1 tablespoon agave syrup, 2 bags of finished basmati rice, 1 tablespoon black sesame, 1 small cress.

Preparation: Boil rice according to the instructions on the package. Roast the sesame without fat until golden brown. Pour off the ginger. Dice the avocado flesh. Drizzle over lime juice and season with salt and pepper. Mix soy sauce, agave syrup with 1 tablespoon water. Divide rice into 4 bowls, top with ginger and avocado. Drizzle over soy sauce and sprinkle with roasted and black sesame seeds and watercress.

Sweet potatoes and tofu pan with crispy curry

Sweet potatoes and tofu pan with crispy curry
© Nelea Reazanteva / gettyimages

You need: 1 tablespoon spelled flour, curry, salt, pepper, 1 freezer bag, 100 g tofu, 3 tablespoons coconut oil, 1 sweet potato, 1 small zucchini, 1 onion, 4 cherry tomatoes, 1 handful of mushrooms, parsley and chives.

Preparation: Pour the spelled flour with the spices into a freezer bag. Dice the tofu and add it. Blast the freezer bag and shake vigorously. Heat 2 tablespoons oil in the pan, fry the tofu. Then set aside. Dice the sweet potatoes. Cut the zucchini in half. Cut the onion into wedges. Halve the tomatoes and mushrooms. Fry the vegetables in the remaining oil for 5 to 10 minutes. Finely chop herbs. Add the tofu and the vegetables, season with spices.

Lollo Rosso with sprouts and smoked fish

Lollo Rosso with sprouts and smoked fish
© Elena_Danileiko / gettyimages

You need: 1 head Lollo Rosso or oak leaves, 0.5 bunch radishes, 1 small organic cucumber, 1 tablespoon tahini, 2 tablespoons olive oil, 0.5 lemons, 1 small clove of garlic, sea salt, black pepper, 2 slices pumpernickel, 2 smoked char fillets, 1 fist purple radish sprouts.

preparation: Cut the radishes into thin slices. For the dressing, wash and dice half a cucumber. Mix evenly in a blender with sesame paste, lemon juice, 1 tablespoon olive oil, garlic, salt and pepper. Slice the remaining cucumber. Dice the pumpkin nickel and fry until crispy. Cut the char into reasonably large pieces. Distribute the salad ingredients between 2 bowls. Pour the dressing over. Garnish with char fillets and pumpernickel croutons. Serve radish sprouts as a topping.

Curry soup with chicken

Curry soup with chicken
© golfloi17 / gettyimages

You need: 1 spring onion, small carrot, 1 tablespoon rapeseed oil, 150 g chicken breast fillet, 200 ml coconut milk, 400 ml vegetable stock, 100 g frozen sugar peas, 1.5 tablespoons mild curry paste, salt, pepper, sugar, 0.5 lemon.

preparation: Cut the spring onion into rings and the carrot into slices. Fry vegetables in oil. Glaze the vegetables with coconut milk and broth, then bring to a boil. Add snow peas. Let the soup simmer for 5 minutes. Stir in curry paste. Taste with salt, pepper, sugar and lemon juice. Cut the chicken fillet into strips and add. Cook everything for 3 minutes.

Zucchini pasta with lime sauce

Zucchini pasta with lime sauce
© Angela Kotsell / gettyimages

You need: 1 zucchini, 1 organic lime, 1 handful of parsley, 1 handful of coriander, 1 clove of garlic, 2 tablespoons pumpkin seeds, 2 tablespoons olive oil, sea salt, pepper, 1 slice of wholemeal toast, 20 g Pecorino.

preparation: Process zucchini into noodles using the spiralizer, place in a bowl and refrigerate. Peel a squash, grate it and squeeze the juice. chop herbs. Roast pumpkin seeds briefly. Mix lime peel and juice, herbs, garlic and 1 tablespoon olive oil in a blender. Season with salt and pepper and refrigerate. Fry wholemeal toast on both sides in the remaining oil and crumble when it has cooled. Grate Pecorino and mix with the wholemeal bread crumbs. Boil 1 liter of water. Pour this over the zucchini paste and let stand for three minutes. Pour off the water and mix the pasta with the pesto. Sprinkle pecorino breadcrumbs on top.

Broccoli salad with fillet strips and honey mustard dressing

Broccoli salad with fillet strips and honey mustard dressing:
© LauriPatterson / gettyimages

You need: 300 g broccoli, salt, pepper, 1 shallot, 40 g cashews, 100 g organic Chinese cabbage, 1 organic lemon, 1 tablespoon honey, 1 tablespoon mustard, 3 tablespoons olive oil, 150 g beef fillet.

preparation: Divide the broccoli into bouquets, cut the stem into small pieces. Boil in salted water for 5 minutes until al dente and allow to drain. Dice the shallots finely. Roughly chop the cashews. Cut Chinese cabbage into strips. Mix lemon juice with 2 tablespoons olive oil, honey, mustard, 2 tablespoons water, salt and pepper. Cut the beef fillet into strips and fry vigorously with shallots and cashews for 2 minutes. Finally season with salt and pepper, stir and remove. Add the broccoli and Chinese cabbage to the frying fat and fry for 2 minutes. Place the vegetables on plates, pour the fillet mixture over them. Drizzle dressing over.

Frog egg salad sandwich

Frog egg salad sandwich
© Zoran Kompar / gettyimages

You need: 4 eggs, 1 red onion, 2 teaspoons lemon juice, 1 teaspoon olive oil, 1 ripe avocado, 2 tablespoons herb quark, sea salt, black pepper, 1 box daikon cress, 8 slices, wholemeal bread with flax seeds, 1 tablespoon butter, 1 handful of red sprouts.

preparation: Boil the eggs soft. Cut the onion into fine rings and mix with 1 teaspoon lemon juice and olive oil. Cut the avocado into thin slices and drizzle over 1 teaspoon of lemon juice. Peel and finely chop the eggs and mix with the herb quark. Season with salt and pepper. cut cress. Spread all the slices of bread with butter and top each of four with avocado, onion rings, watercress, egg salad and sprouts. Place 4 slices of bread on top and press lightly.

Romaine lettuce with citrus fruits

Romaine lettuce with citrus fruits
© Jennifer Kosig / gettyimages

You need: Romaine lettuce, 2 pomegranates, 4 organic oranges, 1 grapefruit, 250 g Teltower turnip, 0.5 bunch radishes, 2 organic limes, 2 tablespoons natural yoghurt, 1.5 tablespoons agave syrup, salt, black pepper, 2 tablespoons pumpkin seeds) (coarsely chopped pumpkin seeds), 2 tablespoons fresh coriander.

preparation: Cut salad into coarse strips. Peel a squash, grate it and squeeze the juice. Fillet oranges and grapefruit. Cut turnips into fine sticks. Slice the radishes. Mix everything. Mix lime juice, lime peel, yogurt and agave syrup, salt and pepper for a dressing. Roast the pumpkin seeds and sprinkle over the prepared salad as a crunch.

Mini omelettes from the muffin tin

Mini omelettes from the muffin tin
© Azurita / gettyimages

You need: 6 eggs, 3 tablespoons milk, sea salt and black pepper, 1 zucchini, 4 colored mini peppers, 1 pack of minimozzarella, 4 basil sprigs and 1 muffin tin.

preparation: Preheat the oven to 180 degrees. Beat eggs with milk, salt and pepper and divide into the wells of the muffin tin. Dice the zucchini and mini peppers. Let the mozzarella drain and cut the balls in half. Chop the basil leaves into small pieces. Distribute the vegetables and basil between the wells and bake for 10 to 15 minutes.

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