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When it comes to the daily dinner dilemma, many of us are looking for solutions that are delicious, nutritious, and relatively effortless. If you’re prioritizing low-calorie meals, it may feel harder to find options that fit into the first or last category. But, these low-calorie recipes are proof you don’t have to sacrifice taste or ease!
“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.
All of the meals included in this round-up contain under 500 calories per serving. That said, just because a meal is low-calorie, doesn’t mean it’s automatically your most nutritious option. While keeping a general calorie goal in mind may be helpful, especially if you’re following a low-calorie diet, it’s essential to remember that every body has different needs and one calorie goal simply 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. Factors like age, sex, activity level, health conditions, and weight goals need to be considered, she adds.
Meet the experts: 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, Lindsey Palmer, M.B.A., M.S., R.D.N., vice president of nutrition and industry relations for Chartwells K12, and the Prevention Test Kitchen.
When choosing a low-calorie dinner, be sure to confirm that the dish you decide on features a variety of food groups, Sheth suggests. An ideal scenario includes a plethora of colorful vegetables, plus 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.
Another thing to consider? Your personal tastes and satiety levels, 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.
It’s a lot to think about, but no need to stress! We rounded up our favorite low-calorie meals—from the Prevention Test Kitchen—that pack in tons of nutrients, variety, and plenty of deliciousness. Feeling hungry?
1
Curried Fish Jicama “Tacos”
Swap out corn or flour tortillas for a jicama wrap the next time you make fish tacos. This low-cal ingredient is still sturdy enough to support tasty fillings. And, at the same time, you can enjoy the health benefits of this high-fiber root vegetable—including a hit of immunity-boosting vitamin C.
Get the Curried Fish Jicama Tacos recipe.
2
Saucy Chipotle Pork Tenderloin
This lean cut of meat contains fewer calories than other types of pork (shoulder, ground pork, bacon, you name it). However, there is no shortage of smoky flavor here, thanks to a date-sweetened chipotle sauce.
Get the Saucy Chipotle Pork Tenderloin recipe.
3
Veggies on Sweet Potato Mash
This hearty vegetarian main packs in 17 grams of protein and 10 grams of fiber, plus a colorful array of fresh produce.
Get the Veggies on Sweet Potato Mash recipe.
RELATED: 20 Easy High-Protein Vegetarian Meals and Snacks
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4
Spicy Salmon Nori Wraps
Staring down a stock of tinned fish? Put that can of salmon to good use by flaking it, tossing with a homemade spicy garlic mayo, and then piling into sushi nori sheets along with brown rice, scallions and cucumbers.
Get the Spicy Salmon Nori Wraps recipe.
RELATED: The Best Salmon Recipes to Add to Your Dinner Rotation ASAP
5
Chilled Honeydew Soup With Mint and Avocado
A blended chilled soup makes for an ideal lunch (or light dinner!) on a hot, summer day. It’s refreshing, super-hydrating, and doesn’t require you to turn on the oven at all.
Get the Chilled Honeydew Soup with Mint and Avocado recipe.
6
Ceviche-Style Passion Fruit Shrimp
Here is another no-cook meal that’s good to eat anytime of year. It’s inspired by the citrusy flavors of ceviche, but features fully-cooked shrimp. While only clocking in at 233 calories, each serving packs in a whopping 27 grams of protein.
Get the Ceviche-Style Passion Fruit Shrimp recipe.
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7
Cauliflower Oatmeal With Sautéed Apples & Walnuts
Lighten up your morning bowl of oats by subbing in riced cauliflower for some of the whole grain. (Don’t worry, you won’t really taste the veggie with everything else going on.)
Get the .
8
Spiced Tofu Tacos
In just 20 minutes you’ll have a plant-based taco that delivers a good dose of protein (13 grams) and tons of amazing flavor, thanks to a mixture of chili powder, coriander, jalapeño, and poblano peppers.
Get the Spiced Tofu Tacos recipe.
9
Skillet Salsa Shrimp With Spinach and Feta
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 Skillet Salsa Shrimp With Spinach and Feta recipe.
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10
Chicken With Fried Cauliflower Rice
A cup of cauliflower rice has just under 30 calories, whereas the same amount of cooked white rice contains nearly 170 calories—so the vegetable rice makes a great low-calorie sub in stir-fries like this one.
Get the Chicken With Fried Cauliflower Rice recipe.
11
Parmesan Chicken and Roasted Tomato Sandwiches
Who said you can’t eat sandwiches? Not us! Thin chicken cutlets, tomatoes, and arugula are layered onto a crunchy baguette, along with a sprinkle of Parmesan cheese for a healthier take on a chicken Parm sub.
Get the Parmesan Chicken and Roasted Tomato Sandwiches recipe.
12
Chipotle Chicken Fajitas
When you’re looking to up the flavor factor of your cooking—without going overboard on calories—take a look at your spice drawer. Here, ground cumin and chili powder work wonders on plain ol’ boring chicken breasts.
Get the Chipotle Chicken Fajitas recipe.
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13
Smoky Peanut Butter Chicken Tacos
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 Smoky Peanut Butter Chicken Tacos recipe.
14
Lemony Salmon Piccata
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 Lemony Salmon Piccata recipe.
15
Cilantro-Lime Turkey Lettuce Cups
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 Cilantro-Lime Turkey Lettuce Cups recipe.
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16
Best Ever Shakshuka
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 Best Ever Shakshuka recipe.
RELATED: These Are the Best Mediterranean Diet Breakfast Recipes to Keep You Full All Morning
17
White Bean, Tuna, and Roasted Pepper Salad
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 White Bean, Tuna, and Roasted Pepper Salad recipe.
18
Easy Tempeh Lettuce Wraps
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 Easy Tempeh Lettuce Wraps recipe.
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19
Salmon Banh Mi With Spicy Mayo
Pile a crispy whole-grain baguette with broiled salmon, pickled carrots and radishes, a spicy mayo sauce, and fresh cilantro for a sandwich you can bring wherever you want to eat—at a picnic, in the backyard, at your desk, you name it.
Get the Salmon Banh Mi With Spicy Mayo recipe.
20
Grilled Chicken With Coconut-Lime Slaw
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 Grilled Chicken With Coconut-Lime Slaw recipe.
Arielle Weg
Arielle Weg is the associate editor at Prevention and loves to share her favorite wellness and nutrition obsessions. She previously managed content at The Vitamin Shoppe, and her work has also appeared in Women’s Health, Men’s Health, Cooking Light, MyRecipes, and more. You can usually find her taking an online workout class or making a mess in the kitchen, creating something delicious she found in her cookbook collection or saved on Instagram.
Trish Clasen Marsanico
Deputy Food Editor
Trish (she/her) is the deputy food editor at Good Housekeeping, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has more than a decade of experience writing about food for GH, Women’s Health, Prevention, Redbook, Woman’s Day, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.
