Let’s be honest: it’s not always easy to stick to healthy dinners during the week. After a long workday, the last thing you want to do is spend hours cooking in the kitchen and the takeout menu starts calling your name. And that’s where easy, low-calorie meals come in. But as we all know, home-cooked meals are the way to go—especially if you’re trying to lose weight. And thankfully, there are many low-calorie dishes that include ingredients you probably already have in your fridge. Mix up your cooking routine with these nutrition-approved, low-calorie meals—your waistline will thank you!
Best low-calorie meals
Here are 57 of the best low-calorie meals, according to nutritionists.
1. Low-fat cheese and vegetable omelet
Omelets are a great low-calorie option because eggs are packed with protein to help keep you full until your next meal. Adding your favorite vegetables is an easy way to amp up the nutrition of this meal as well as provide fiber to further promote satiety, Meghan Dillon, MS, RDN, CDN, and HelloFresh Nutrition Associate explains.
2. White bean and chicken chili
Swap out the beef for chicken with this tasty chili dish. “This broth-based soup feels light but truly fills you up with protein from both the chicken and beans,” says Dillon. “Serve with avocado to diversify the vitamins and minerals in this dish and for some added creaminess.”
3. Shrimp and vegetable stir fry
This is a great option for those who enjoy seafood and are looking for a low-carb option. Shrimp is naturally low in calories yet high in protein making it a desirable addition when creating low-calorie meals. Preparing a vegetable-rich stir fry will not only add nutritional value to this meal but also help keep you full as vegetables contain fiber which takes longer to digest, Dillon explains.
4. Ground turkey stuffed peppers
Curb your cravings with lean ground turkey which contains plenty of protein without the added calories. “This meal is high in fiber to keep you full; top with some low-fat cheese to further satiate you as fat takes longer to digest,” says Dillon.
5. Greek yogurt, spinach, and berry smoothie
Smoothies are an easy way to incorporate vegetables and antioxidant-rich fruits into your diet, but often leave people feeling hungry after. “Adding protein-rich greek yogurt which will promote satiety and provide probiotics to support a healthy gut,” Dillon explains.
6. Chickpea ceviche
Combine chickpeas with fresh vegetables such as chopped tomatoes, onion, cucumber, and cilantro with a squeeze of lemon. “Chickpeasare high in fiber and protein, with a half-cup providing 25% of daily fiber needs, helping to keep you full and satisfied longer,” says Ashley Larsen, RDN, owner of Ashley Larsen Nutrition.
7.Roasted fish and vegetables
These ingredients can be cooked together on a sheet pan for a delicious and quick dinner. Choose a lean fish such as cod or halibut which is high in protein and low in fat for a satisfying low-calorie meal, Larsen explains.
8. Lentil soup
High in fiber and protein, this soup will help keep you fueled on a low amount of calories. “Lentils are high in fiber, protein, and micronutrients such as potassium, folate and iron, making them very beneficial for heart health and managing blood pressure,” says Larsen.
9. Shrimp and mango lettuce wraps
Shrimpis an excellent lean protein option, containing only 70 calories for a four ounce serving, Larsen explains. Make a shrimp wrap with veggies, sliced mangos, and a light dressing for a high protein and low calorie delicious meal.
10.Roasted cauliflower tacos
Swap the traditional beef or chicken tacos with seasoned roasted cauliflower for your tacos. “Using cauliflower instead of an animal protein such as chicken can help to save over 200 calories per taco,” says Larsen.
11. Chicken fajitas
Homemade chicken fajitas can be made low in calories by using lean chicken breast and lots of peppers and onions, Larsen explains. Skip the beans and rice and serve with whole grain or corn tortillas to keep the meal lower in calories.
12. Grilled flank steak salad
You can still have the occasional red meat even when you’re watching your calorie intake. “Choosing a leaner steak, such asflank steak, provides only 160 calories for a three ounce serving. Pair it with high fiber vegetables such as greens, tomatoes, red onions and a balsamic vinaigrette for a complete and satisfying meal,” says Larsen.
13. Quinoa salad with cucumbers and tomato
“Quinoa is a good source of carbohydrates and protein; this is important because it does not require an additional protein source. It is satisfying and will give the feeling of satiety. Cucumbers and tomatoes add flavor, vitamins, minerals, fibers, and low calories,” Blanca Garcia, RDN, Nutrition Specialist, explains.
14. Spinach quesadillas
Contrary to popular belief, tortillas are fine to eat in moderation. “You can create a wholesome and savory meal by using low-fat cheese like mozzarella and choosing two 6-inch tortillas or one 12-inch tortilla with a bunch of spinach,” says Garcia.
15. Avocado and egg toast
An excellent hearty breakfast meal; that can be filling and low in calories when chosen with whole grain bread, Garcia explains. Using one slice, half an avocado, and one egg can provide an array of vitamins, minerals, healthy fats, and savory flavors. Add spices for extra flavor.
16. Broiled salmon with veggies, potatoes and salad
This nutritious meal is low in calories and as an added bonus, includes a few different food groups. For this meal, you’ll need broiled salmon (about 4 oz.), roasted vegetables (nearly any amount) and potatoes (1 potato, roasted with the veggies), mixed green and tomato salad with low-fat or fat-free dressing. “If you toss the potatoes and veggies with an olive oil spray, and season with lots of herbs, it gives you the flavor without the calories. It’s loaded with nutrition because it’s high in lean protein from the salmon, and the only fat comes from heart-healthy omega-3s,” says Keith-Thomas Ayoob, EdD, RD, FAND. “Plus, all the roasted veggies and salad add very few calories, and they, along with that potato, are loaded with antioxidants, fiber, vitamins, minerals and a lot of volume so the meal is filling, to get you, and keep you feeling satisfied.”
17. Vegetable bean soup
Make sure to also add in a bunch of lean proteins! The beans add some protein, but also lots of fiber and micronutrients, as do the veggies. “Adding a couple of hard-cooked eggs, or a leftover roast chicken thigh or breast (hold the skin), doses up the lean protein to full,” says Dr. Ayoob. “I also like how hearty soups slow down your pace of eating, giving your brain the time to register when you’re truly full and satisfied and without overeating. Some fat-free Greek yogurt for dessert is a low-cal, high protein sweet finish.”
18. Steamed clams with tomato-cucumber salad and whole grain bread
This meal calls for a big bowl of steamed clams, with a tomato-cucumber salad with balsamic vinegar and parmesan, and a slice of crusty whole-grain bread. The clams are very low in calories, loaded with protein, and have a huge variety of minerals, like calcium, magnesium, potassium, zinc, and iron. The tomatoes add lycopene and fiber, and that bread has its own fiber and B-vitamins and is great for sopping up the flavorful clam broth, Dr. Ayoob explains.
19. Hard-boiled eggs with vegetables and hummus
A hard-boiled egg only contains about 70 calories and is a good source of protein which can provide that feeling of satiety so you’re less likely to grab for other higher-calorie convenience foods throughout the day. Pair the hard-boiled egg along with some raw veggies and hummus for some added fiber for the ultimate filling protein-fiber combo, says Elysia Cartlidge, MAN, RD, and Founder of Haute & Healthy.
20. Lettuce wraps
Lettuce wraps are highly versatile. “You can fill them with so many toppings like chicken or tuna salad, or asian-style turkey or beef,” says Cartlidge.” The lettuce wrap provides a lower carb and calorie option while the protein-based filling can keep your hunger in check.”
21. Turkey burger on a thin bun
Whip up a homemade turkey burger using extra lean ground turkey and serve it on a thin whole-grain bun for a lighter option that makes you feel like you’re eating the real deal. “The extra lean ground turkey is a great source of lean protein, while being lower in calories and saturated fat than beef,” Cartlidge explains. “The thin bun helps to slash some additional calories compared to a traditional bun, but still provides a similar taste to a classic burger, in addition to fiber, vitamins and minerals.”
22. Stuffed peppers
Stuffed peppers are the perfect versatile low-calorie meal option. “Fill them with cooked ground beef, turkey or chicken along with some veggies, seasoning and grains like brown rice for a portion-controlled option that doesn’t skimp on flavor,” says Cartlidge.
23. Meatballs over zucchini noodles
Zucchini noodles are also known as “zoodles” can be a great lower calorie alternative to regular diced tomatoes or peppers with a sprinkle of part-skim shredded mozzarella cheese. Bake it in the oven until heated through. “The chicken is a source of lean protein, while the squash and other veggies provide volume that keeps you feeling full for longer,” says Cartlidge. “Pasta, while also providing lots of volume and fiber to fill you up. Top them with some meatballs made with extra lean ground beef or turkey and marinara sauce for a light, quick and delicious meal.”
24. Stuffed spaghetti squash
If you’re looking to switch up your menu, spaghetti squash boats can be a tasty, yet filling low cal meal. For one cup of cooked spaghetti squash, there are only 42 calories and 2 grams of fiber. “Top half a cooked spaghetti squash with shredded chicken tossed in some pesto along with diced tomatoes or peppers with a sprinkle of part-skim shredded mozzarella cheese. Bake it in the oven until heated through,” says Cartlidge. “The chicken is a source of lean protein, while the squash and other veggies provide volume that keeps you feeling full for longer.”
25. Fish with brown rice and vegetables
Fish is the ultimate source of lean protein that can be prepped in a matter of minutes. Pair it along with ½ a cup of brown rice and some steamed or roasted veggies for a light and balanced meal, Cartlidge explains.
26. Grilled chicken and salad
Grill up a chicken breast marinated in some olive oil, lemon juice and garlic and serve it along with a Greek salad for a lower calorie meal option. “A skinless 4 oz. chicken breast only contains about 170 calories with 31 grams of protein, while the veggies in the salad are made up primarily of water, which can help fill you up while keeping your caloric intake in check,” Cartlidge states.
27. Chickpea salad
For a filling meatless option, chickpeas provide protein and fiber, while only containing about 270 calories per cup. “Toss the chickpeas with lots of veggies like cucumbers, peppers, tomatoes and a sprinkle of feta cheese and lemon juice and serve it over a bed of lettuce or spinach for a nutrient-rich, lower calorie lunch or dinner,” says Cartlidge.
28. Chicken salad
A popular meal-prep-friendly option to have on hand is chicken salad. “Instead of using calorie-laden mayonnaise, try swapping for protein-packed plain greek yogurt. I love serving chicken salad over whole grain toast or lettuce wraps,” says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices.
29. Protein shake
Blending up a satisfying smoothie can be a great option as a low-calorie meal on-the-go. “I like to blend together ½ frozen banana, a handful of spinach, 1 tablespoon nut butter, 1 ½ cups unsweetened almond milk, and 1 scoop of Naked Nutrition protein powder. I love how these powders contain minimal ingredients and pack in 25 grams of protein per serving,” Burgess explains. Research shows that consuming around 25-30 grams of protein per meal can help increase satiety and fullness.
30. Cauliflower lasagna
If you’re craving lasagna without all the calories from the pasta, try thisvegetable lasagna from Cali’flour Foods. “These entrees are made from real ingredients you can pronounce like mozzarella, egg whites, and cauliflower. One entree contains an impressive 14 grams of protein with just 220 calories. These entrees are also suitable for different dietary preferences like gluten-free and vegetarian,” says Burgess.
31. Hummus wraps
If you only have 5 minutes to make lunch, try throwing together a wrap. Simply fill a whole grain tortilla with hummus, sliced avocado, and shredded veggies before rolling up to enjoy, Burgess explains.
32. Egg white frittata
While there’s nothing wrong with eating the whole egg, egg whites on their own are lower in overall calories and fat. “Try mixing together with any veggies of your choice and making into a meal prep-friendlyegg white frittata. If you’re vegan, you can swap for a plant-based egg substitute like JUST Egg,” says Burgess.
33. Chicken stir fry
Talk about the easiest meal! “Saute together any veggies of your choice with chicken and sauce. To take the guesswork out of cooking the chicken or picking a sauce—I love to pick up one of these heat and eatchicken dishes from Kevin’s Natural Foods! They’re less than 200 calories per serving and come in fun flavors like teriyaki, roasted garlic, and Korean BBQ,” Burgess states.
34. Veggie burrito
Sometimes it’s nice to simplify your lunchtime routine by heating up a ready-to-go meal. This meal is low in calories and won’t leave you feeling hungry. “While there are tons of frozen meals to pick from nowadays, I recommend stocking up on these deliciousBlack Bean and Veggie entree burritos from Good Food Made Simple,” says Burgess. “Each burrito contains just 300 calories and 10 grams of satiating protein.”
35. Quinoa cups
Planning low-calorie meals to take on-the-go can be a challenge. “Whenever I need a meal that doesn’t require refrigeration, I’m always reaching for microwaveable quinoa cups. Plus, quinoa is a great source of plant-based protein, zinc, and iron. A couple of my favorites areKeen One cups orKitchen & Love cups,” Burgess explains.
36. Large mixed greens salad
Add edamame, walnuts (both for protein and healthy fats), avocado, and dressing of extra virgin olive oil and vinegar. “This is a filling meal full of plant-based proteins and healthy fats (omega-3 from walnuts and monounsaturated fats from olive oil and avocado) that is full of fiber and satiating,” says Dana Ellis Hunnes PhD, MPH, RD, senior dietitian at UCLA medical center, assistant professor at UCLA Fielding school of public health and author of Recipe for Survival.
37. Plant-based non-dairy unsweetened yogurt
Mix in berries, peanuts and chia seeds for a filling, well-balanced meal. “This meal gives good plant-based protein, omega-3 from chia seeds, and fiber/vitamins/minerals from the berries,” Dr. Hunnes explains.
38. Oatmeal
Add in walnuts, berries, non-dairy unsweetened plant-based milk, chia seeds - all of which provides satiating fiber, vitamins/minerals, plant-based proteins, omega-3s, says Dr. Hunnes.
39. Mexican bowl
Mix in lettuce greens, brown rice (optional), black beans or pinto beans, avocado/guac, salsa, tofu optional. This meal is very high in plant-based proteins, vitamins, minerals, fiber, and low in calories, Dr. Hunnes explains.
40. Split pea or minestrone soup
Add plant-based proteins from beans/legumes. This makes it filling and high in fiber, says Dr. Hunnes.
41. Tofu or bean fajitas with corn tortillas
Corn tortillas have far fewer calories (and sodium and are a whole grain) than flour tortillas and are more filling for fewer of them, Dr. Hunnes explains. Black beans/tofu provide protein, bell peppers/onions provide fiber and vitamin C, salsa provides healthy lycopene.
42. Falafel bowl
This salad with falafel and falafel toppings is extremely delicious, full of plant-based proteins and fiber and very filling, Dr. Hunnes states.
43. Salmon with roasted Brussels sprouts
This low-cal pairing is nutritious and satiating. “A 100 gram serving of cooked farmed salmon contains only 206 calories but is a good source of protein and healthy fat,” says Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, who is ASYSTEM’s Registered Nutritionist and Director of Formulations. “Like salmon, brussels sprouts can help you feel full for longer - making this a great meal for people trying to lose weight.”
44. Whole grain pasta
While many people associate pasta with calorie and carb overload, whole grain is a healthier option and this dish is only 174 calories. “Whole grain pasta is a healthier alternative to regular pasta and a better option for weight loss,” Cowin explains. “It’s also high in fiber, nutrients, and contains antioxidants, making this a good ingredient for nutritious meals.”
45. Air fried sweet potato fries
One large sweet potato only has 162 calories. “Sweet potato fries are a great alternative to regular fries because they are low in calories and high in fiber,” Cowin states. “Air frying them makes them way healthier too since you won’t be needing oil to cook them!”
46. Quinoa fried rice
Quinoa fried rice is another good, easy-to-make low-calorie meal option for people who are looking to lose weight, with one whole cup only having 222 calories. You can also mix in some vegetables to get an even bigger dose of nutrients in one go, Cowin explains.
47. Explore Cuisine black bean spaghetti with carbone tomato sauce
All you need is two ingredients for this meal and it only takes 15 minutes. It’s 180 calories per serving (vs 200), with 25 grams of protein (vs 7), 19 grams of carbs (vs 42 grams) and 11 grams of dietary fiber (vs 3g). “This spaghetti pasta is made with black bean flour instead of wheat flour which is expediently lower in calories and carbs. Even though the calories in a white pasta are just 20 more per serving, they are harder to burn than these black bean spaghetti calories that have more net carbs,” says Liana Werner-Gray, founder and author of The Earth Diet. Also, the Carbone pasta sauce is vegan and doesn’t contain cheese or dairy, which adds so many unnecessary calories.
48. Mikey’s gluten-free vegan pizza pockets
At only 320 calories per pocket, these pizza pockets are also packed with protein. This is a fulfilling meal and an excellent low-calorie option compared to conventional pizza pockets made with dairy and wheat which have 600 calories per serving / 200 grams, Werner-Gray explains.
49. Cool beans frozen vegan wraps
Whenever we add meat to something it adds so many calories. “Eating more plant-based is one way to cut back on calories. This is a 250 calorie meal, nutrient dense,” says Werner-Gray.
50. Organic sunbutter with peeled dried apple
This meal is only 300-400 calories and is easy to bring on the go. Sunbutter is 8 grams of protein per 220 calories, some meals are 1 gram of protein per 220 or even 250 calories, which is a very high calorie to protein ratio and will leave you feeling unfulfilled and hungry! Look for a good protein to calorie ratio like this, Werner-Gray explains.
51. Bhu foods granola with Milkadamia macadamia nut milk
Bhu foods granola you are also getting great quality nutrition for calories consumed. It’s grain-free and gluten free which always adds so many calories, Werner-Gray states. It’s sweetened with monk fruit so low sugar, there are no calories coming from the sugar in this product. Milkadamia is made with macadamia nuts and is a dairy-free alternative.
52. Bhu keto bars
These bars are a low-calorie, low-sugar and low-net-carb meal on the go. “It’s a complete meal filled with protein and good healthy omega fats. These bars are made with clean ingredients,” says Werner-Gray. Buy it here.
53. Snow days pizza bites
At only 220 calories for 5 pieces 85 grams, you can eat 10 pieces for an actual meal like lunch or dinner. “Grain-free and gluten-free (a way to ensure you are getting fewer calories is by cutting grains and gluten) made with cassava flour instead of flour,” Werner-Gray explains.
54. Food earth ready-made meals
Healthy and convenient, this organic food is in a microwaveable tray with just 160 calories per serving. “I’ve never come across a microwaveable meal—especially a certified organic one—with just 160 calories per serving,” says Werner-Gray. Buy it here.
55. Cauliflower rice risotto
Cauliflower rice is a great low-calorie alternative to rice that can be made in a variety of ways. “Cauliflower rice risotto is one way to turn cauliflower rice into a delicious, creamy and nutrient-rich meal,” Jordan Dorn, a Holistic Nutritionist and co-founder of Zuma Nutrition, explains. “Cauliflower is rich in vitamins and minerals and also has many free-radical fighting antioxidants.”
56. Avocado, apple, pomegranate salad
This is a simple, delicious and healthy low-calorie meal. “Avocados are rich in healthy fats and contain many essential nutrients. Apples are also rich in nutrients as well as dietary fiber and healthy antioxidants. Pomegranates are very high in antioxidants and beneficial plant compounds,” Dorn states.
57. Chana masala
This Indian dish features chickpeas as its main ingredient, cooked inside of a delicious tomato-onion sauce with plenty of Indian spices. “Not only do the spices makes this meal taste great, but they offer many benefits for digestion. Chickpeas are also a healthy food high in protein and dietary fiber. This simple low-calorie meal that is both easy to make and easy to digest,” says Dorn. Next, read about the 8 best complex carbs for weight loss.
Sources
Meghan Dillon, MS, RDN, CDN and HelloFresh Nutrition AssociateAshley Larsen, RDN, owner of Ashley Larsen NutritionBlanca Garcia, RDN Nutrition SpecialistKeith-Thomas Ayoob, EdD, RD, FANDElysia Cartlidge, MAN, RD and Founder of Haute & HealthyMackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful ChoicesThe American Journal of Clinical Nutrition: “The role of protein in weight loss and maintenance”Dana Ellis Hunnes PhD, MPH, RD, senior dietitian at UCLA medical center, assistant professor at UCLA Fielding school of public health and author of Recipe for SurvivalJay Cowin, NNCP, RNT, RNC, CHN, CSNA, who is ASYSTEM’s Registered Nutritionist and Director of FormulationsLiana Werner-Gray, founder and author of The Earth DietJordan Dorn, a Holistic Nutritionist and co-founder of Zuma Nutrition
