Make-Ahead Meals Under 500

less than 500 low calorie low sodium make-ahead healthy under 500 calories Jun 16, 2024
picture of meals made ahead

Make-Ahead Meals 

Make-Ahead, quick and easy meals that are 400-500 calories, high in fiber, and incorporate whole foods, lean proteins, and healthy fats. Additionally, I've included tips on how to enhance these meals for better health and a list of 10 of the healthiest frozen dinners available in that are under 500 mg of sodium.



  1. Chicken and Vegetable Soup

    Ingredients: Chicken breast, carrots, celery, onions, spinach, low-sodium chicken broth, garlic, thyme, olive oil.

    Instructions: Sauté garlic, onions, and celery in olive oil. Add diced chicken breast and cook until browned. Add broth, carrots, thyme, and simmer until vegetables are tender. Stir in spinach at the end.

    Calories: ~400 per serving.


  1. Lentil Soup

    Ingredients: Lentils, carrots, celery, onions, tomatoes, spinach, vegetable broth, cumin, olive oil.

    Instructions: Sauté onions, carrots, and celery in olive oil. Add lentils, tomatoes, broth, and cumin. Simmer until lentils are tender. Stir in spinach at the end.

    Calories: ~400 per serving.



  1. Quinoa Salad with Chickpeas (add tuna or salmon for more protein and omega-3s)

    Ingredients: Quinoa, chickpeas, cucumber, tomatoes, red onion, parsley, olive oil, lemon juice.

    Instructions: Cook quinoa and let it cool. Mix with chickpeas, diced vegetables, parsley, olive oil, and lemon juice.

    Calories: ~450 per serving.


  1. Grilled Chicken and Avocado Salad

    Ingredients: Grilled chicken breast, mixed greens, avocado, cherry tomatoes, red onion, olive oil, balsamic vinegar.

    Instructions: Combine mixed greens, sliced grilled chicken, diced avocado, halved cherry tomatoes, and sliced red onion. Drizzle with olive oil and balsamic vinegar.

    Calories: ~400 per serving.



  1. Turkey and Black Bean Chili (or any chosen bean)

    Ingredients: Ground turkey, black beans, tomatoes, onions, bell peppers, garlic, chili powder, cumin, olive oil.

    Instructions: Sauté onions, garlic, and bell peppers in olive oil. Add ground turkey and cook until browned. Add tomatoes, black beans, and spices. Simmer for 30 minutes.

    Calories: ~450 per serving.


  1. Baked Salmon with Roasted Vegetables

    Ingredients: Salmon fillets, broccoli, sweet potatoes, olive oil, lemon, garlic, thyme.

    Instructions: Place salmon fillets and diced vegetables on a baking sheet. Drizzle with olive oil, lemon juice, and season with garlic and thyme. Bake at 400°F for 2025 minutes.

    Calories: ~500 per serving.


  1. Stuffed Bell Peppers

    Ingredients: Bell peppers, ground turkey, quinoa, black beans, tomatoes, corn, cumin, olive oil.

    Instructions: Cook quinoa. Sauté ground turkey, add black beans, tomatoes, corn, and cumin. Stuff mixture into halved bell peppers. Bake at 375°F for 25 minutes.

    Calories: ~450 per serving.


 Enhancing Prepared Healthy Dinners

  1. Whole Wheat Pasta: Pair with a lean protein like grilled chicken or turkey meatballs and a vegetable rich tomato sauce.
  2. Loaded Baked Potato: Top with Greek yogurt or cottage cheese, steamed broccoli, and a sprinkle of cheddar cheese.
  3. Brown Rice: Serve with stir-fried vegetables and tofu or chicken or shrimp.
  4. Raw Vegetables and Bagged Salads: Enhance meals with a side of fresh, crunchy vegetables or a simple mixed greens salad.
  5. Baked Apples: Serve as a healthy dessert or snack, spiced with cinnamon and a touch of honey.
  6. Fruit: Add a side of fresh fruit to any meal for a natural sweetness and extra fiber.
  7. Mini Brownie: Enjoy a small portion-controlled dessert to satisfy sweet cravings.


 Healthiest Frozen Dinners (Under 500 mg Sodium)

*The suggested sodium intake in a day is 1500-2000 mg

  1. Amy's Light in Sodium Black Bean Vegetable Enchilada    Sodium: 370 mg


  1. Evol Balance Bowl Teriyaki Chicken   Sodium: 460 mg


  1. Kashi Sweet Potato Quinoa Bowl   Sodium: 480 mg


  1. Healthy Choice Cafe Steamers Beef Merlot   Sodium: 490 mg


  1. Saffron Road Lemongrass Basil Chicken   Sodium: 480 mg


  1. SmartMade by SmartOnes Roasted Turkey and Vegetables   Sodium: 470 mg


  1. Evol Fire Grilled Steak   Sodium: 460 mg


  1. Lean Cuisine Marketplace Sweet Sriracha Braised Beef   Sodium: 450 mg


  1. Cedarlane Quinoa & Vegetable Enchiladas   Sodium: 470 mg


  1. Amy's Light in Sodium Indian Mattar Tofu    Sodium: 340 mg


 Tips for Healthier Meals

 Use Healthy Fats: Include sources like olive oil, avocado, and nuts.

 Choose Lean Proteins: Opt for chicken breast, turkey, fish, tofu, and legumes.

 Incorporate Whole Grains: Use whole wheat pasta, brown rice, quinoa, and barley.

 Add More Vegetables: Enhance meals with a variety of colorful vegetables.

 Mind Portion Sizes: Keep portions controlled to maintain caloric balance.

 Stay Hydrated: Drink plenty of water throughout the day.


By preparing these meals and following these tips, you can enjoy nutritious, balanced, and delicious meals.

For more ways to Nourish to Flourish and customize your meals, call or email Karie --[email protected] 


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