Eating healthy doesn’t have to mean complicated recipes, expensive ingredients, or spending your evening washing dishes.
One-pan meals are one of the easiest ways to stay in a calorie deficit while still enjoying real, satisfying food. They’re perfect for beginners, busy schedules, and anyone trying to lose weight without feeling deprived.
Here are five simple one-pan meals under 500 calories that are filling, affordable, and easy to prepare.
1. Lemon Garlic Chicken & Green Beans
Calories: ~410
Pan Used: Skillet
Ingredients
- 1 boneless skinless chicken breast
- 1 cup fresh green beans
- 1 tablespoon olive oil
- 1 clove garlic (minced)
- Juice of ½ lemon
- Salt and pepper
Instructions
- Heat olive oil in a skillet over medium heat.
- Add chicken and cook 4–5 minutes per side.
- Add green beans and garlic.
- Squeeze lemon juice over the pan, season, cover, and cook another 5 minutes.
Why It Works: High protein, low carb, and very filling.
2. One-Pan Turkey & Sweet Potato Skillet
Calories: ~460
Pan Used: Skillet
Ingredients
- 6 oz lean ground turkey
- 1 small sweet potato (cubed)
- ½ cup diced onion
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- Salt and pepper
Instructions
- Brown turkey in a skillet.
- Add sweet potato and onion.
- Season and cover.
- Cook 10–12 minutes until potatoes are soft.
Why It Works: Slow-digesting carbs + lean protein keep you full longer.
3. Sheet-Pan Salmon & Broccoli
Calories: ~440
Pan Used: Baking Sheet
Ingredients
- 4 oz salmon fillet
- 1 cup broccoli florets
- 1 tablespoon olive oil
- Lemon slices
- Salt and pepper
Instructions
- Preheat oven to 400°F.
- Place salmon and broccoli on a baking sheet.
- Drizzle olive oil, season, add lemon slices.
- Bake 15–18 minutes.
Why It Works: Healthy fats + protein = better appetite control.
4. One-Pan Chicken Fajita Skillet
Calories: ~480
Pan Used: Skillet
Ingredients
- 1 chicken breast (sliced)
- ½ bell pepper (sliced)
- ½ onion (sliced)
- 1 tablespoon olive oil
- 1 teaspoon fajita seasoning
Instructions
- Heat oil and add chicken.
- Add peppers and onion.
- Season and cook 8–10 minutes.
Serve alone or over cauliflower rice.
5. One-Pan Shrimp & Zucchini
Calories: ~350
Pan Used: Skillet
Ingredients
- 6 oz shrimp (peeled & deveined)
- 1 medium zucchini (sliced)
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- Garlic powder, salt, pepper
Instructions
- Heat oil in skillet.
- Add shrimp and zucchini.
- Season and sauté 5–7 minutes.
Why It Works: Low calorie, high protein, fast digestion support.
Why One-Pan Meals Are Great for Weight Loss
- Portion controlled
- Minimal clean-up
- Easy to meal prep
- Keeps calories predictable
- Reduces takeout temptation
They help you eat better without overthinking food — which is where most people fail.
Helpful Weight-Loss Resources
- Beginner’s Guide to Meal Prepping for Weight Loss
- Best Diet Plans for Beginners
- How to Build a Simple 1,500-Calorie Meal Plan
The Best Diet Plans Guide Team is a group of wellness writers and nutrition researchers dedicated to helping readers find simple, sustainable, and science-backed diet plans. We review products, compare meal programs, and share practical tips for healthy living at any age. Our mission is to make better health choices easier — one plan at a time.