This high-protein bowl is the perfect no-cook meal when you need something fast and healthy. Chickpeas bring the protein, sweet potatoes add natural sweetness, and coconut milk ties it all together. Shrimp is naturally low in calories and high in protein, making this dish both satisfying and waistline-friendly. Salmon is a powerhouse of protein and omega-3s, and this simple marinade brings out all the flavor without piling on extra calories. This zippy, creamy slaw is so good you might find yourself making it for other sandwiches.
Making a hearty Southwestern soup is an excellent option if you are looking for low-calorie slow cooker meals. Mix together minced garlic, chili powder and cumin with chicken broth, pumpkin puree, black beans, corn, salsa and shredded rotisserie chicken. As you’re choosing low-calorie dinners and lunches, you’ll want to make sure your meal is balanced.
Asian-Inspired Chicken Meatballs
- Make sure to skip the high-calorie sauces and enjoy scallops steamed, broiled, or grilled.
- You will love the delicious flavor of this vegan green bean casserole made with whole food ingredients.
- Depending on the size of your air fryer, you may have to cook the pork chops in batches, but that’s easy to do.
- Additionally, meal prepping helps to reduce reliance on unhealthy takeout or convenience foods, promoting healthier eating habits and supporting your long-term weight loss goals.
- This keto-friendly dinner includes salmon and avocado, which are both healthy sources of protein and fat.
- Many veggies are also high in both water and fiber, which help you feel full without consuming a lot of calories (19).
Plus, a final dollop of Greek yogurt at the end adds a lighter creaminess we can’t get enough of for meatless Monday. If you’re looking for a snack that has quantity and quality, look no further than air-popped popcorn. A whooping 3-cup serving is fewer than 100 calories and contains about 4 grams of fiber. If you’re focused on getting to a healthy weight, exercising and eating a well-balanced diet may be at the top of your to-do list.
Best choices for low-calorie, nutrient-dense fruits and vegetables
Nutritional yeast introduces a savory, umami flavor—plus a ton of health benefits, too (including vitamins B12, B6 and folate). In fact, plenty of healthy foods are full of flavor but low in calories. Most vegetables are low in calories yet high in vitamins, minerals, fiber, and antioxidants. Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 milligrams sodium per serving.
Though there are only 31 calories in 1 cup (8 grams) of air-popped popcorn, it boasts 1.2 grams of dietary fiber — up to 5% of your daily fiber needs (19). Thanks to its high fiber content, popcorn tops the charts as one of the most filling low calorie snacks. Eggs are extremely nutrient-dense, as they’re low in calories but rich in many vital nutrients.
Gluten-Free Teriyaki Chicken with Broccoli
Probiotics are a beneficial form of bacteria that can enhance gut health, improve immune function and reduce inflammation to help keep you feeling your best. Pinto beans are one of the most popular legumes and often enjoyed whole, mashed or refried. They’re used as a filling for Mexican dishes like burritos and can also be used to make soups, dips and salads. In addition to being very low in calories, this nutritious leafy green supplies a wealth of important nutrients, including iron, vitamin C, magnesium and calcium. Flank steak is a thin cut of meat that is taken from the belly of the cow.
Marry Me Chicken
Choose brown rice over white rice for higher fiber, and add a side of sauteed broccoli or stir-fry vegetables. Lamb meatballs are not only high in protein, but they taste delicious. Once you form your meatballs, coat them in a rich yet healthy tomato sauce with garlic, onion, sherry and chili flakes for ultimate flavor. You can also swap the lamb for lean turkey or lean beef for even less calories. This caprese chickpea salad is a fresh, protein- and fiber-packed, plant-based twist on the classic Italian favorite.
Paleo Stuffed Peppers
Anything pumpkin is always a win, but when it’s used to make a creamy cheese sauce for some source mac and cheese comfort food, even better. This tortellini is just that, plus it’s packed with veggies and dressed in a light sauce made from butter and olive oil. A mix of roasted and raw veggies, crunchy nuts, and fresh herbs—plus a creamy, plant-based dressing. This fiber-rich chickpea salad makes a surprisingly filling plant-based swap for tuna salad that won’t leave you falling asleep during your afternoon meeting.
Peppers
Ready in less than 15 minutes, they are a great meal option for the week. It’s a great way to prepare a quick and healthy meal in a hurry. Sausage, zucchini, peppers, and onions combine to create a delicious meal you can make in just a few minutes. This recipe is Whole30 compliant, dairy free, gluten free, and extra delicious. As you can see the calories are quite low so it’s perfect for shredding some lbs off. To make sure you’re getting enough protein while https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/mayo-clinic-diet/art-20045460 you’re cutting calories, we’ve provided 25 healthy recipes to try for breakfast, lunch, and dinner.
Noodleless Chicken Pad Thai
Add one more chipotle pepper if you want to spice up this healthy sweet potato recipe. Roasted cauliflower “steaks” make an impressive vegan main dish. Heartily seasoned with lemon pepper and featuring a hint of smokiness from blackening in the oven, these will impress even the staunchest of meat eaters. The air fryer creates a crispy skin on these tender chicken thighs, which are ready in just half an hour.
Chicken and Rice Casserole (~400-450 calories per serving)
Plus, foods with a lower calorie density have been linked to decreased calorie intake (44). Some research also suggests that eating protein can prolong feelings of fullness (30). Adding two servings of chia seeds to your daily diet can curb high calorie cravings and reduce appetite. In fact, some researchers observed that chia seeds can absorb 15 times their weight in water, moving slowly through your digestive tract to keep you feeling full (24). Additionally, popcorn can help reduce appetite and enhance feelings of fullness more than many other popular snack foods.
You will love these delicious meal ideas and most are cheap, too, because they include whole foods. Baked ziti is one of the easiest dishes you can make when you want leftovers for the rest of the week, but many ziti recipes are heavy and calorie-dense. This version has only 410 calories and 12 grams of fat per serving, so it can satisfy your cravings and still fit into your calorie deficit goals.
Air Fryer Chicken Fried Rice (~400 calories per serving)
They also provide vitamins, fiber, and antioxidants that protect your cells from damage. Pairing fruit with Greek yogurt adds natural sweetness without added sugar. Fruit, especially berries, is low in calories and high in fiber, which can increase fullness and support weight management. This beef and broccoli stir-fry packs in the vegetables and takes just 30 minutes to prep. Ginger, which adds a lively kick to this stir-fry, has long been touted for its power to settle stomachs.
