Good To Know Low Calorie Recipes

When you want to get dinner on the table quickly, but also want to keep in mind your personal health goals, finding an approachable, low-calorie meal can make a big difference. But it’s essential to make sure you’re consuming enough calories to feel energized and fuel your body as needed when following a low-calorie diet. That means finding healthy options for vegetarians and meat-eaters alike, while also packing a protein punch.

“A low-calorie meal can be in the 300 to 400 calorie range for breakfast and 500 to 600 calorie range for lunch and dinner meals, and 100 to 200 calorie range for snacks, ” says Vandana Sheth, R.D.N., C.D.E.S., F.A.N.D., registered dietitian nutritionist and author of My Indian Table: Quick & Tasty Vegetarian Recipes.

While the meals we’re sharing are under 500 calories, it’s key to keep in mind that healthy eating doesn’t just come down to calories. Though it can be helpful to keep a general calorie goal in mind, it’s important to remember that every body is different and one calorie goal won’t work for everyone, says Lindsey Palmer, M.B.A., M.S., R.D.N., vice president of nutrition and industry relations for Chartwells K12. Things like age, sex, activity level, health conditions, and weight goals need to be considered, she adds.

Filling Low Calorie Meals That Fill You Up (with Calories Included)

When making a plan for dinner, Sheth suggests including a variety of food groups in each meal. This typically includes colorful vegetables, lean protein, whole grain carbohydrates, and heart-healthy fats. Palmer notes that for most adults, it’s best not to cut an entire food group or macronutrient from your diet, but create balanced meals that will give you energy. And it’s important to be sure to get vital vitamins and minerals, too.

You’ll also want to consider your personal taste preferences and satiety level, says Sheth. “If the meal, regardless of its nutrition profile, does not taste good or it’s small in volume and satisfaction, it will be hard to sustain this way of eating, ” she says.

This surprising dish comes together in just 15 minutes and uses pantry staples like tomato sauce and jarred salsa to create a spicy, tomato-packed punch in every bite. Serve it with whole wheat flatbread or your grain of choice for a complete meal full of filling fiber and protein.

Day Low Calorie Healthy Meal Plan

In just 20 minutes you’ll have a plant-based taco that brings 13 grams of protein and amazing flavor from a mixture of chili powder, coriander, jalapeno, and poblano peppers. We promise that even meat-eaters will be digging right in.

Cauliflower rice brings veggies to the plate but feels indulgent enough to replace traditional fried rice. This 35-minute meal has 34 grams of protein from chicken and eggs beaten into a takeout-style fried “rice” that won’t leave you feeling hungry or heavy.

Sandwiches are definitely on the menu for a low-calorie meal. Chicken cutlets, tomatoes, and arugula are layered on a crunchy baguette with a sprinkle of parmesan cheese to give the chicken parm effect, without all the calories and fat. It’s a crave-worthy meal the whole family will love.

Low Calorie Meals That Are Healthy And Filling

A well-seasoned chicken breast can make all the difference, especially when packed into a soft tortilla with succulent peppers, onions, mushrooms, and garlic in a citrusy-adobo sauce. Are you drooling yet?

Yes, this recipe uses bittersweet chocolate chips for a spicy-sweet mole sauce you’ll be dreaming about long after dinner is over. This crave-worthy sauce comes together with the chocolate plus tomato sauce, onion, garlic, peanut butter, cinnamon, and chipotle chiles packed in adobo for a play on a classic you can make at home.

Transform salmon with this tangy, white wine sauce made with bright lemon juice and briny capers. Serve alongside your favorite veg and whole grain to soak up all the saucy goodness.

The Best Low Calorie Meals (5 Star Rated!)

Shakshuka is a family-style meal you can enjoy any time of the day. It comes together in just a few minutes and utilizes the freshest tomatoes for a silky sauce the eggs can bake right into. Grab some crusty bread or just your fork to dig right in.

Blend together jalapeño, cilantro, yogurt, lime juice, and cumin for a spicy sauce you’ll want to drizzle on everything. Then, a quick stir-fry of spiced ground turkey makes for an excellent filling for this lettuce cup that combines cold and crisp with a warm and chewy interior.

If you’re looking for an effortless lunch you can prep for all week long that is low-calorie and high-protein then this is for you. Canned cannellini beans, jarred roasted red peppers, marinated artichokes, mixed olives, and canned tuna are pantry staples that come together for a filling and flavorful meal.

Low Calorie Soup Recipes

Who says plant-based can’t be high-protein? The combination of tempeh, Greek yogurt, and quinoa brings 22 grams of protein to your plate for a low-calorie vegetarian meal that is handheld, super fresh, and comes together in just 20 minutes flat.

Pile a crispy baguette with broiled salmon, pickled carrots and radishes, a spicy mayo sauce, and fresh cilantro for a sandwich you can bring to work or dine on for dinner with the whole family.

You’ll want to make this coconut-lime slaw to serve with everything. Creamy coconut milk, savory fish sauce, and acidic lime juice are the flavor trio that brings red cabbage to life alongside simply grilled chicken.

Low Calorie Recipes For High Stress Days

Jazz up tilapia with a flavorful sauce of lemon, garlic, capers, and parsley in just 25 minutes. Plus, serve it alongside roasted spiralized zucchini for a fun spin on a classic veg even the veggie averse will love. This doubles as a great low-carb diet option, too!

Simple salads are great for a low-calorie meal, but this quick 25-minute salad is far from simple in flavor. Blend together blackberries, vinegar, oil, and mustard for a warm, berry vinaigrette that will transform your plate. Then, a quick toss of spinach, beans, tomatoes, onions, herbs, and feta makes this a restaurant-worthy option.

Crisp lettuce cups are filled with a flavorful pork mixture and a fresh, herby salad. Then, they’re finally drizzled with a sweet and spicy sauce for an irresistible bight for a weeknight-worthy showstopping plate.

Halloumi, Carrot & Orange Salad Recipe

You’ll want to get some crusty bread and a crisp glass of wine for this recipe because you’ll feel like you’re spending the summer in France with every bite. The summery tomatoes and basil bring life to this elevated home-cooked seafood meal.

Cheese and corn are a dynamic duo we can’t enough of, but serving them alongside a smokey grilled chicken and limes makes a staple meal you’ll want year-round.

Cozy up to a bowl of green curry soup infused with coconut milk and Thai green curry paste. Asparagus, spinach, peas, and sugar snap peas, are blended into the mixture for a hearty, vegetable-packed soup that is warming and low-calorie.

Easy Dinners Under 400 Calories

Creamy avocado and omega-3-packed salmon make this heart-healthy salmon ultra-satisfying. It comes together in just 15 minutes, can be meal prepped for the week, and is versatile—incorporate whatever veggies you have on hand for a no-fuss feast.

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Is There Such a Thing As a Perfect Day of Eating? Exactly What I Ate to Lose 60+ Pounds Keto Diet 101 12 Ways to Rev Up Your MetabolismLook no further for low-calorie meals that actually taste delicious: We rounded up our healthiest dinner winners, including juicy salmon, silky soups, flavorful shrimp recipes, vegan dishes, vegetarian recipes and more. Find weeknight-friendly options that you can make in less than 30 minutes or centerpiece-worthy dishes that are packed with nutrients. Learn to love low-calorie foods (read: vegetables!) that you may not have appreciated before, thanks to recipes that put them front and center. Find green beans fired up with fresh red chilies, seared broccoli paired with tomato jam and butternut squash soup topped with smoky pepitas, to name a few.

Low Calorie, High Protein, Meals For Dinner Tonight

What's the secret to showstopping flavor without an abundance of cals? Load up on colorful veggies and other fiber-rich ingredients like whole grains to help keep you full and provide a rainbow of nutrients, says Good Housekeeping Nutrition Lab Director Stefani Sassos. Lean proteins are also important to make the meal satiating. A little healthy fat, like avocado or olive oil, can go a long way to help keep you full too. Don't forget about seasonings — a squeeze of lemon, a sprinkle of your favorite spice blend or a dash of hot sauce can seriously elevate even the healthiest dish.

Any one of these recipes can be served on their own, or with one or two healthy side dishes or healthy desserts (or