Low Calorie Meals

 

50 Low-Calorie Meals Perfect for Every Day of the Week

These dishes are tasty, nutritious, and protein-packed!

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.

1. Fish tacos

410 calories for THREE tacos! Lime chipotle marinated fish pan-seared, flaked into chunks then stuffed into tortillas with lightly pickled red cabbage and my pink taco sauce. You will not missed deep fried! 

2. Hot and sour soup

I could eat this soup every single day.* It’s 100% me – big, bold, spicy flavours! Tofu, shiitake mushrooms, shredded chicken in a slightly thickened spicy-sour soup. 216 calories for a big bowl!

3. Moroccan stuffed eggplant

Oven-roasted eggplant halves topped with Moroccan spiced lamb or beef. 450 calories for two eggplant halves. BIG flavours, very satisfying!

4. Slow-cooker Mexican Chicken Soup

Throw everything into a slow cooker and come home to a hearty soup filled with Mexican flavours that happens to be healthy! 352 calories for a big, cosy bowl.

5. Crunchy Chinese chicken noodle salad

Asian slaw with shredded chicken and crunchy noodles tossed in a fabulous Asian dressing. 100% munch-worthy and lunch-worthy! Great meal-prep – just keep the noodles and dressing separate (chopped veg and chicken will last for days in the fridge).

6. Indian Eggplant Curry (brinjal)

Not for the faint-hearted!!! A very intense flavored curry sauce with roasted rather than deep-fried eggplant pieces, this is a low-calorie hidden gem with just 250 calories per serving. Serve over basmati rice (200 calories for 1 cup) or cauliflower rice for a super low-cal option at just 35 calories per serving.

PS We also make this on a large scale at RecipeTin Meals (400 servings!)

7. Pan fried seasoned fish

When it comes to protein, white fish is my go-to when I’m making an effort to “be healthier” because generally speaking, fish is better for you than red meats. Higher protein, lower saturated fat and the oilier fish (like salmon) is high in omega-3 (“good fat”). While I’m a sucker for lemon butter sauce, fish seasoning is my go-to for a lower fat option – ~265 calories for a 180g / 6 oz white fish fillet like flathead, barramundi.

Serve with a big pile of roasted asparagus with parmesan and lemon (84 calories) or a big Green Bean Salad with Cherry Tomatoes and Feta (166 calories) to round out your meal.