Maintaining a healthy weight doesn't have to mean sacrificing flavor or spending hours in the kitchen. The key is to choose recipes that are packed with nutrients, protein, and fiber while remaining low in calories. Here's a collection of delicious and satisfying 400-calorie meal recipes to help you on your weight loss journey.
Breakfast Recipes
Starting your day with a nutritious breakfast can boost your energy levels and help you avoid unhealthy mid-morning snacks.
Egg & Cheese Breakfast Bowl
This hearty breakfast bowl combines egg whites, cheese, potatoes, and turkey sausage for a protein-packed start to your day.
- Microwave a Jimmy Dean D-Lights Breakfast Bowl (230 calories).
- Pair with one slice of whole wheat toast (70 calories).
- Wash it down with 6 oz of orange juice (80 calories).
Total calories: 380
Peanut Butter Soy Smoothie
A sweet smoothie infused with creamy peanut butter provides fiber, protein, and a serving of fruit.
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- Blend 1 cup of vanilla soy milk (100 calories), 1 Tbsp of peanut butter (90 calories), 1/2 banana (50 calories), 1/4 tsp of cinnamon, and 6 ice cubes.
- Pair it with a toasted whole wheat English muffin (130 calories) with 2 tsp of all-fruit jam (20 calories).
Total calories: 390
Blueberry Nut Oatmeal
Combine brain-boosting blueberries and heart-healthy oatmeal for a nutritious and filling breakfast.
- Cook 1/2 cup of dry Quick 1-Minute Quaker Oats (150 calories).
- Top with 1 cup of frozen organic blueberries (80 calories), 2 Tbsp of cashews (100 calories), and 1 Tbsp of honey (60 calories).
Total calories: 390
Vegetable and Egg Muffins
Eggs are an excellent source of protein, and these little “muffins” make easy breakfast food. Make them ahead of time and store them in the refrigerator for up to a week. Then enjoy cold, or pop in the microwave if you prefer warm. They are also great for kids or a post-workout energy boost.
Strawberry Pancake Roll-Ups with Yogurt Filling
This recipe uses whole oats and protein powder instead of conventional flour. Using a sugar substitute instead of sugar lowers the calorie count, and yogurt provides probiotics, which can help keep your gut healthy.
Read also: Complete Guide to 1500 Calorie Vegan Meals
Porridge, Lots of Ways
This basic recipe permits you to be creative. Add fresh or dried fruit, a dollop of Greek yogurt and nuts to suit your taste. Sweeten with honey or maple syrup, and add a dash of cinnamon for flavor. The whole grains can keep you feeling satisfied through lunch.
Egg-Stuffed Baked Portobello Mushroom
Packed with veggies, these portobello cups make an excellent breakfast (or even lunch). The egg adds protein, and you can omit the cheese if you want to make it paleo-friendly.
Avocado Toast with an Egg
This breakfast has five ingredients and can be ready in 5 minutes! Avocados, a nutrient-dense superfood, may be high in fat, but it’s the good, heart-healthy kind of fat that will keep you satiated until lunch.
Huevos Rancheros
This healthy version of huevos rancheros is not just good for you, but it’s also a feast for the eyes. You can even help yourself to a second serving and stay under 400 calories.
Overnight Oats
These oats are so simple, plus you make them the night before, which saves time in the morning. They take just a few minutes to prepare and are ready to eat after a night in the fridge. Try the cherry variation with a bit of toasted almond!
Read also: Healthy Vegetarian Eating
Lunch Recipes
Bringing your lunch to work is a great way to cut back on your daily calories and save money.
Superfast Chef Salads
Creamy ranch dressing and shredded cheese make this healthy salad taste rich and satisfying.
- Mix 2 cups of salad greens (20 calories) with 2 oz of water-packed drained canned tuna (80 calories) or salmon (60 calories) and 1/4 cup of cooked chickpeas (70 calories). Top with 2 Tbsp of reduced-fat shredded cheese (50 calories) and 2 Tbsp of fat-free ranch dressing (40 calories).
- Pair it with a small dinner roll (78 calories).
- After the meal, enjoy a Hunt's Fat-Free Snack Pack Chocolate Pudding (90 calories).
Total calories: 408-428
Barbecue Chicken Pita
Make use of leftover chicken in this tasty sandwich that sneaks in whole grains and veggies.
- Stir together 1 Tbsp of barbecue sauce (50 calories) and 1/2 cup of chopped precooked chicken (120 calories); microwave for 30 seconds or until hot.
- Cut a whole wheat pita (170 calories) in half and stuff each with chicken mixture.
- Top with 1 cup of chopped lettuce (10 calories), 2 Tbsp of diced cucumber (5 calories), and 1 Tbsp of fat-free ranch dressing (10 calories).
- Pair with 10 baby carrots (40 calories).
Total calories: 405
Vegetarian Chili
Chili is an easy, low-cost way to add fiber and protein to your lunch.
- Heat 1 cup of Hormel Vegetarian Chili with Beans (190 calories).
- Pair with a large salad made with 2 cups of lettuce (20 calories), 1 tomato (20 calories), and salad dressing spray (10 calories). Add two 1/2-oz slices of Alpine Lace Swiss Cheese (90 calories), cut into thin strips.
- Eat with one 6" corn tortilla (60 calories).
Total calories: 390
Lentil & Tuna Salad
Throw together this easy, no-cook lentil and tuna salad for a speedy and healthy lunch or supper. It takes just 15 minutes to make - ideal for busy days
Salsa Verde Baked Eggs
Dunk flatbreads into these salsa verde baked eggs to soak up the lovely juices. Healthy and low in calories, it takes just 15 minutes to make
Roasted Veggie Wrap with Bean Spread
The bean spread in this vegan wrap provides lots of protein, and you can switch out the vegetables to suit the seasons or accommodate taste preferences. For an even quicker assembly, substitute the bean spread recipe for a prepared hummus. For lunch on the go, steam your veggies the night before and then assemble the wrap before heading out the door in the morning.
Easy Chopped Chickpea Greek Salad
Chickpeas are packed with protein and fiber, helping to keep you feeling full until dinner. You can eat the salad as is, over a bed of greens, or stir in a bit of quinoa for added protein, fiber, and other nutrients.
Dinner Recipes
Four hundred calories may not seem like a lot for dinner, but you can maximize your nutrients and excite your palate without packing on the extra calories and fat.
Confetti Pesto Pasta
Pasta cravings? No problem! A satisfying dinner doesn't need to blow your calorie count for the day.
Chicken & Chorizo One-Pan
Save on washing up with this one-pan chicken, chorizo, rice and peppers dish. It's packed with flavour and low in calories too for an easy midweek meal
Healthy Turkey Meatballs
Swap beef mince and breadcrumbs with lean turkey and oats. Serve in a tomato sauce with pasta or potatoes for a light dinner
Chicken Lettuce Wraps
Set out a platter of butter lettuce leaves alongside a bowl of hoisin-coated shiitake mushrooms, water chestnuts and chicken for a family-style feast that delivers a ton of excitement without an abundance of calories.
Sheet Pan Okonomiyaki
Our take on the beloved Japanese dish involves baking the cabbage pancake on a preheated sheet pan instead of cooking it in batches on the stovetop - so it's fast, easy and clocks in at under 400 calories a serving.
Spaghetti Squash "Nests" with Marinara
Strands of roasted spaghetti squash make for a fun (low-calorie!) substitute to classic pasta that just happen to be gluten-free, too. Top it with garlicky sautéed kale, warmed marinara and a bit of grated cheese to complete the meal.
Dukkah Sweet Potato Bake
This hearty vegetarian main comes together on two sheet pans. A sprinkle of spice blend instantly ups the overall taste, without adding a ton of calories.
Beet Orzotto
This one-pot pasta gets its gorgeous pink hue from grated beets, a low-calorie vegetable that also provides fiber, potassium and folate.
Zucchini Linguine
To lighten up pasta night, incorporate a few low-calorie ingredients into the mix. Grated zucchini gives this dish some oomph while lemon zest and a handful of microgreens freshen things up.
Mushroom Lover's Soup
This soup proves that you can enjoy a cozy, creamy meal without going over your daily calorie limit. It's made with mushrooms three ways: dried, pureed into the broth and roasted as a crispy topping.
Smoked Trout Salad
Think of smoked trout as the leaner and meatier companion to smoked salmon. Combined with a punchy dressing, boiled eggs and fresh raw vegetables, it makes for a seriously satisfying (low-cal) meal.
Herby Lentil and Burrata Salad
This satisfying salad is made with protein-packed lentils, creamy burrata cheese and a flavorful dressing. It leaves you feeling full while coming in at just over 300 calories per serving.
Roasted Shrimp Scampi
Spiralized zucchini, shrimp, and crumbled feta come together in this flavorful but light dinner that takes less than 30 minutes to make.
Balsamic Chicken Caprese
This protein-packed dinner requires just five main ingredients: chicken breasts, fresh mozzarella, tomato, basil and balsamic vinegar.
Ponzu Tofu Poke Bowl
Use silken tofu to make this flavourful poke bowl. It's similar to a Japanese dish called ‘hiyayakko’, which is usually enjoyed at the height of summer
Spicy Spaghetti Squash with Black Beans
Spaghetti squash is an extremely versatile base for a meal, rich in fiber and vitamin A. Black beans are fiber, folate, and protein-packed legume that can curb sugar spikes.
Rapini and Pasta
Rapini, aka broccoli rabe, contains powerful cancer-fighting phytochemicals. This cousin to turnip is also a good source of vitamins A, C, K, and the minerals iron and calcium.
Raw Tacos with Walnut Filling
Instead of a sandwich, spring for this surprisingly meaty-tasting vegan meal, full of healthy fats, fiber, vitamins, and minerals. It’s so tasty, you won’t even miss the bread. Swap out the walnuts for your favorite nut selection for a twist on this recipe.
Beet, Farro, and Watercress Salad with Fig Vinaigrette
Beets contain nitrates, which may help lower blood pressure, and its pigments may help reduce inflammation. Farro has zinc, magnesium, and vitamin B3, and watercress adds some kick as well as a shot of color to this deliciously fresh salad.
Spaghetti Squash Pad Thai with Chicken
This is a wonderful, paleo-friendly version of Thai-style food. You can switch out the chicken for shrimp or even tofu.
Mediterranean Baked Halibut with Vegetables
Halibut is a mild-tasting white fish that provides vitamins and minerals, including selenium, niacin, magnesium, and vitamin B12. If you can’t find halibut, you can substitute cod or haddock.
Orange Chicken Thighs with Cauliflower Rice
For those who want to lower their carb intake, this may be a good option as the cauliflower replaces carbs in this meal. And the succulent, seasoned chicken provides lean protein. Plus, you can prepare and cook this meal in about 30 minutes.
Vegan Pot Pies
Don’t let the “vegan” part scare you. These are every bit as flaky, savory, and satisfying as any traditional potpie recipe. Making the pies in single-serving ramekins helps control your portion size and calories. This is a great Meatless Monday meal. Give yourself enough time to prepare this fantastic recipe, as it will take about 1 hour.
Healing Bowl with Turmeric Sweet Potatoes, Poached Eggs, and Lemon Dressing
The flavor combo of potassium-rich sweet potato paired with turmeric will make you want to cook this again and again. Plus, you can swap out the brown rice for quinoa, farro, or bulgar wheat.