7 Soup & Salad Combos Under 500 Calories

Key Takeaways

• You can enjoy filling, delicious soup & salad combos for under 500 calories.
• Pairing soup and salad keeps lunches light, satisfying, and nutrient-rich.
• These combos provide fiber, lean protein, and healthy fats to help with energy and weight management.
• Quick to prepare, making them perfect for busy weekdays or healthy meal planning.

Table of Contents

1. The Importance of a Balanced, Low-Calorie Diet
2. The Anatomy of a Low-Calorie Meal
3. 7 Delicious Soup & Salad Combos Under 500 Calories
4. FAQ

The Importance of a Balanced, Low-Calorie Diet

A balanced diet provides your body with all it needs to thrive, heal, and stay energized.

What Is a Balanced Diet?

• Mix of protein, carbs, healthy fats, and plenty of vitamins/minerals
• Diverse ingredients for optimal nutrition

The Benefits of Low-Calorie Meals:

• Helps manage weight by promoting a healthy calorie deficit
• Boosts metabolism through nutrient density
• May reduce risk of heart disease and diabetes

By choosing healthy soup and salad recipes for lunch, you naturally lower calorie intake while still absorbing key vitamins and minerals.

The Anatomy of a Low-Calorie Meal

What sets a low calorie meal apart? It delivers fullness, flavor, and nutrition — not empty calories. Let’s break it down:

• High in fiber thanks to veggies, beans, and greens
• Includes lean protein like chicken, beans, or tofu
• Light use of dressing or oils

Soups are hydrating and can be volumizing with very few calories.
Salads bring color, crunch, fiber, and more vitamins.

The genius? When you combine soup’s volume and warmth with salad’s crunch and freshness, you walk away satisfied — and energized.

Read more about meal composition here

Salad and Soup Combos: 7 Delicious Meals Under 500 Calories

Each of these combos is easy to prep, filling, and every bit as satisfying as a heavier meal. Ready to get inspired?

1. Tomato Basil Soup & Greek Salad

Tomato Basil Soup

• 2 cups diced tomatoes (canned/fresh)
• 1 cup low-sodium veggie broth
• Minced garlic, fresh basil, olive oil, salt & pepper

Sauté garlic. Add tomatoes, cook 5 min; pour in broth, simmer 10 min. Add basil. Blend if smooth texture desired. Serve hot.

Greek Salad

• Cucumber, tomato, red onion, olives
• Low-fat feta, lemon juice, olive oil, oregano

Combine veggies and olives, toss with lemon, oil, oregano. Top with feta.

Calories: ~500
Bonus: Tomatoes are full of heart-healthy lycopene. Discover tomato health benefits

_Image: [Tomato Basil Soup & Greek Salad Placeholder]_

2. Chicken Vegetable Soup & Spinach Salad

Chicken Vegetable Soup

• Chopped cooked chicken, carrots, celery, zucchini
• Low-sodium chicken broth, onion, salt & pepper

Simmer broth and veggies 10 min; add chicken, warm through; season.

Spinach Salad

• Baby spinach, sliced strawberries, slivered almonds
• Low-fat vinaigrette

Toss spinach, strawberries, almonds; dress lightly.

Calories: ~480
Bonus: Lean chicken is a top source of protein! Learn about chicken’s benefits

_Image: [Chicken Vegetable Soup & Spinach Salad Placeholder]_

3. Lentil Soup & Beetroot Salad

Lentil Soup

• Dried lentils, veggie broth, carrots, onion, garlic, cumin
• Salt & pepper

Sauté onion/garlic, add lentils/carrot/cumin. Add broth, simmer until lentils are tender. Season to taste.

Beetroot Salad

• Cooked, diced beetroot, arugula or greens, walnuts, balsamic

Toss to combine. Drizzle with vinegar.

Calories: ~470
Bonus: Lentils are packed with fiber for digestion and fullness! Read about fiber’s role

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4. Butternut Squash Soup & Kale Salad

Butternut Squash Soup

• Butternut squash cubes, diced onion, veggie broth, olive oil, nutmeg

Sauté onion; add squash and stir. Pour in broth, simmer, blend, season with nutmeg, salt, pepper.

Kale Salad

• Chopped kale, grated carrot, pumpkin seeds
• Olive oil & lemon juice to massage & dress

Massage kale with oil. Add carrot, pumpkin seeds. Toss with lemon juice.

Calories: ~490
Bonus: Antioxidants from both squash & kale battle inflammation. Learn more

_Image: [Butternut Squash Soup & Kale Salad Placeholder]_

5. Miso Soup & Seaweed Salad

Miso Soup

• Low-sodium veggie broth, miso paste, tofu, green onions, wakame seaweed

Simmer broth. Add wakame & tofu, heat 2 min. Stir in miso (off heat), top with green onion.

Seaweed Salad

• Rehydrated mixed seaweed, sesame oil, rice vinegar, sesame seeds

Toss ingredients together for an umami-rich, mineral-packed salad.

Calories: ~410
Bonus: Seaweed provides crucial iodine for thyroid health. Why seaweed is a nutrition star

_Image: [Miso Soup & Seaweed Salad Placeholder]_

6. Roasted Red Pepper Soup & Quinoa Tabbouleh

Roasted Red Pepper Soup

• Roasted red peppers, diced tomato, veggie broth, onion, garlic

Sauté onion/garlic, add peppers, tomato, broth, simmer, blend smooth.

Quinoa Tabbouleh

• Cooked quinoa, chopped parsley, cucumber, tomato, lemon juice, olive oil

Mix all together for a protein- and veggie-rich salad.

Calories: ~500
Bonus: Packed with vitamin C and plant protein. Discover more Mediterranean ideas

_Image: [Roasted Red Pepper Soup & Quinoa Tabbouleh Placeholder]_

7. Zucchini Basil Soup & Chickpea Salad

Zucchini Basil Soup

• Chopped zucchini, veggie broth, fresh basil, garlic

Cook all in broth until tender; blend with basil to finish.

Chickpea Salad

• Canned chickpeas, diced tomato, cucumber, red onion, lemon, parsley

Toss together with a drizzle of olive oil and lemon for a protein punch.

Calories: ~470
Bonus: Chickpeas are a complete protein for plant-based eaters. Read more vegetarian ideas

_Image: [Zucchini Basil Soup & Chickpea Salad Placeholder]_

FAQ