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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., D.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.
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.
Ready to get cooking? Try these low-calorie meals in your regular rotation.
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.
Get the recipe for Skillet Salsa Shrimp With Spinach and Feta»
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.
Get the recipe for Spiced Tofu Tacos»
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.
Get the recipe for Chicken With Fried Cauliflower Rice»
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.
Parmesan Chicken & Roasted Tomato Sandwiches »
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?
Get the recipe for Chipotle Chicken Fajitas»
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.
Get the recipe for Smoky Peanut Butter Chicken Tacos»
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.
Get the recipe for Lemony Salmon Piccata»
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.
Get the recipe for Best Ever Shakshuka»
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.
Get the recipe for Thai Turkey Lettuce Cups»
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.
Get the recipe for White Bean, Tuna, and Roasted Pepper Salad»
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.
Get the recipe for Easy Tempeh Lettuce Wraps»
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.
Get the recipe for Salmon Banh Mi With Spicy Mayo»
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.
Get the recipe for Grilled Chicken With Coconut-Lime Slaw»
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!
Get the recipe for Seared Tilapia With Spiralized Zucchini»
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.
Get the recipe for Spinach Salad With Warm Blackberry Vinaigrette»
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.
Get the recipe for Vietnamese Lettuce Wraps»
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.
Get the recipe for White Wine and Tomato Mussels»
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.
Get the recipe for Grilled Chicken With Smoky Corn Salad»
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.
Get the recipe for Thai Green Curry Soup»
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.
Get the recipe for Wild Salmon Salad»
Pesto isn’t just for pasta! Blended fennel fronds, cashews, parmesan, garlic, olive oil, and lemon come together for a spring-inspired pesto you dollop right into the clear broth full of spring favorite veggies.
Get the recipe for Spring Minestrone With Homemade Pesto»
For a showstopping centerpiece, this brunch staple will make your savory pancake dreams come true. The fluffy, oven-baked pancake is piled high with warm mushrooms, crispy bacon, and sharp scallions for an indulgent meal.
Get the recipe for Roasted Mushroom & Bacon Dutch Baby»
Move over chicken parm! This cheesy shrimp bake is a twist on the classic dish with a fraction of the calories. Fresh plum tomatoes and basil amp up the flavor, while juicy shrimp, crunchy bread cubes, and creamy cheese bring textural elements you’ll adore.
Get the recipe for Roasted Shrimp Parmesan»
In this low-calorie but kid-friendly meal, pita pockets double as a pizza crust and are topped with garlic oil-infused spinach and two kinds of cheese. Serve next to the marinated tomato salad for a super flavorful meal.
Get the recipe for Spinach and Cheese Pita Pizzas and Tomato Salad»
Chickpea flour acts as the base for these savory pancakes, keeping calories and carbs low while adding a touch of protein and fiber. Serve alongside stir-fried veggies for a delicious dinner.
Get the recipe for Scallion and Chickpea Pancakes»
Creamy roasted potatoes pair perfectly with flaky cod, which takes on the flavors of crispy chorizo beautifully. We love that this dish is a 30-minute meal that comes together in one sheet pan.
Get the recipe for Roasted Cod and New Potatoes With Chorizo Vinaigrette»
Amp up your veggies at mealtime with this 25-minute fried rice. A mix of shiitake mushrooms and cremini mushrooms keeps the mixture feeling meaty, while scrambled eggs increase the overall protein without kicking the calorie count up too high.
Get the recipe for Kale and Mushroom Fried Rice»
A package of your favorite cheese ravioli can still fit into your low-calorie meal plan. Plus, this no-cook sauce is so easy, that you won’t even need to dirty up another bowl. It’s fresh, quick, and family-friendly in minutes.
Get the recipe for Ravioli With No-Cook Tomato Sauce»
If you’ve never tried tomatillos, now is your chance. Each spoonful of this soup is packed with roasted tomatillos, garlic, onion, poblano, and jalapeno, plus aromatic spices, hearty beans, and juicy tomatoes for a plant-based stew that warms the soul.
Get the recipe for Fiery Black Bean Soup»
New York strip steak, cremini mushrooms, and cannellini beans bring a ton of meatiness to this one-pan dinner. Plus, broccolini brings the whole meal together for a weeknight dinner you’ll turn to again and again.
Get the recipe for Sheet Pan Steak With Beans and Broccolini»
The secret to a flavorful turkey burger is adding extra ingredients to amp up the flavor. A mixture of turkey, scallions, garlic, zucchini, mint, and cumin brings a Greek-style spice. Top them off with tomato, onion, and feta cheese for a restaurant-worthy burger bite.
Get the recipe for Greek Turkey Burgers»
Cod is the king of low-calorie, filling dinners. The fish cooks in a parchment packet along with couscous, orange, leek, and kale for a pre-portioned, filling plate.
Get the recipe for Cod With Orange Leek Couscous»
Enjoy this 25-minute meal any time of year that incorporates easy roasted cauliflower and pan-seared, buttery salmon. Fresh garlic, capers, and parsley are the secret to a swoon-worthy plate.
Get the recipe for Seared Salmon With Roasted Cauliflower »
Fresh and cooked lemon brings brightness to the plate of hearty roasted broccoli and pan-fried chicken. You’ll have dinner on the table in just 20-minutes!
Get the recipe for Pan-Fried Chicken With Lemony Roasted Broccoli»
Mix up your regular seafood rotation with halibut and anchovies. Each plate brings 33 grams of protein, heart-healthy omega-3 fatty acids, and a ton of savory, spicy flavor. Serve alongside your favorite veg for a full plate.
Get the recipe for Halibut With Lemon-Anchovy Sauce»
Jammy, roasted grapes make for a decadent bite with wilted cabbage and onions. Spoon the juices over your pork tenderloin for a slightly sweet dinner that is as quick as it is delicious.
Get the recipe for Pork Tenderloin With Roasted Red Grapes and Cabbage»
Replace your standard chicken noodle soup with this Vietnamese staple. It’s made in your instant pot in just one hour and creates a warming, flavorful bowl of chicken and noodles the whole family will love.
Get the recipe for Instant Pot Chicken Pho»
Sausage, peppers, and onions are a classic trio, and with the addition of grape tomatoes and a few herbs and spices, this one-pan wonder can feed your family in just 30 minutes.
Get the recipe for Sheet Pan Italian Sausage and Pepper Bake»
Sweet potatoes are transformed into a showstopping main when piled high with grated radishes, carrots, beets, apples, and onions. Plus, the toasted seed topper makes for a crunchy textural element that brings everything together.
Get the recipe for Sweet Potatoes With Shredded Salad»
Get your greens—but not from spinach! This stew incorporated tomatillos, diced green chiles, and cilantro for a green-infused bowl. Chicken kicks up the filling factor in the high protein and fiber meal.
Get the recipe for Slow Cooker Pork Pozole Verde»
There are few meals you’ll truly turn to again and again, but we bet this fish dish will be a family favorite. Each fillet is coated with creamy Greek yogurt and a panko-pistachio mixture for amazing texture. Serve with the quinoa and spinach side, which comes together in minutes.
Get the recipe for Pistachio-Crusted Fish and Spinach Quinoa»
Dig into this heavenly tofu bowl that’s packed with nutrients and good-for-you ingredients. Bok choy and spinach bring the veggie factor, crispy tofu amps up the protein, and hearty udon noodles swimming in a saucy mixture make for the ultimate plant-based weeknight dinner.
Get the recipe for Sweet and Sticky Tofu Noodle Bowls»
A simple side of red cabbage, fennel seeds, dried cranberries, and balsamic vinegar pairs perfectly with pork chops to create a plate that’s as tasty as it is filling.
Get the recipe for Pork With Cabbage and Cranberries»
Salsa isn’t just for tomatoes and cilantro. This version uses cucumbers, grapes, dill, and lemon juice for a crunchy and sweet mixture. What makes this salmon dish really stand out is the broccoli pea puree, which is bright green, decadent, and oh-so-good for you.
Get the recipe for Salmon With Broccoli-Pea Puree and Cucumber Salsa»
Hoison sauce, soy sauce, rice vinegar, and sesame oil combine to create a delicious sauce that coats the ground chicken, peppers, and mushrooms for a veggie-packaged taco filling you won’t even know sneaks in vegetables.
Get the recipe for Chicken Lettuce Wraps»
Antioxidant-rich sofrito, protein-packed black beans, and decadent plantains make for a fantastic vegan bowl in minutes. Serve it up in just 35 minutes with roasted broccoli and avocado for healthy fats and fiber.
Get the recipe from PlantBasedRD»
Briny artichokes, sun-dried tomatoes, and olives come together with oregano and a Mediterranean-inspired sauce for a delicious weeknight meal. Dig into this filling one-pan dish of succulent chicken thighs and hearty potatoes doused in the delicious sauce.
Get the recipe from The Defined Dish »
If you often have a hankering for something sweet and savory, this healthier spin on a classic dish is for you. Crispy tofu is coated in a sticky and sweet sauce and tossed with broccoli florets for a family-friendly feast you’ll adore.
Get the recipe from Dishing Out Health»
If you’re cranking up the grill, pop these salmon skewers with zucchini and delicious Middle-Eastern spice blend on. They’re served with simple turmeric rice and yogurt dill sauce for a complete meal that comes together in just 40 minutes.
Get the recipe from Something Nutritious»
Braised cabbage softens and melts into this creamy coconut stew. Adjust the spice level as you wish and don’t forget the crispy chickpeas for a perfectly plant-based meal you’ll turn to every time you have cabbage on hand.
Get the recipe from Justine Snacks»