Our mouthwatering recipe for blackened tilapia comes with a savory garlic-lime butter that’s challenging to resist—and you don’t have to! At just 300 calories per serving, this healthy meal is a great one to keep on deck for dinner. Treat yourself to this decadent, creamy—yet super healthy—overnight “oats” for a low-calorie breakfast or dessert. It calls for hemp hearts, chia seeds, chopped walnuts, coconut cream, and fresh blueberries for a spin on your classic oats. A quarter-cup of hemp hearts is only around 180 calories and provides almost 10 grams of protein. In this vegetarian riff on a popular Indian dish, we swap cauliflower and chickpeas for the chicken in tikka masala.
3-Ingredient Breakfast Skillet
These sandwiches are an easy lunch, but they’re also great on a party tray for a casual get-together. A cup (155 grams) of cooked broccoli has only 54 calories and over 100% of the amount of vitamin C that most people https://www.nhs.uk/better-health/lose-weight/healthy-eating-when-trying-to-lose-weight/ need per day. Radishes have several beneficial nutrients, including vitamin C, potassium, and folate. Fortunately, many low calorie foods can be paired with more filling foods to make a complete meal.
Skip the store-bought option that can be full of unnecessary fat and sugar, and mix up your own version of trail mix at home. You can use any kind of cheese, but Parmesan cheese has a good amount of protein (about 10 to 11 grams per 1 ounce). They’re especially good for you when paired with whole-grain crackers. There’s a good chance you’ve probably made a batch of kale chips at home. Turn back to the trend to have a filling and crispy snack on hand when hunger strikes. By Brittany Poulson, MDA, RDN, CD, CDCESPoulson is a registered dietician and certified diabetes care and education specialist.
Roasted Salmon with Spicy Cranberry Relish
You could swap out the shrimp for a fish of your choice, if desired. Sauté shrimp with your desired seasonings until cooked through. Add to 6-inch corn tortillas, with a topping of shredded cabbage, and drizzle with a cilantro-lime dressing and some freshly made pico de gallo. If you’d rather have a sweet snack, mix in some fruit, such as berries, sliced peaches, or pears, with a sprinkle of ground cinnamon. Many yogurts also contain beneficial bacteria called probiotics. The spiced chicken atop these bowls is ready fast with the help of the broiler.
For the dressing and salad:
Wake up to 20 grams of satiating protein from ingredients like eggs, andouille sausage, and goat cheese. This frittata is easy to make, low in calories, and great for reheating the rest of the week. Many people assume that they can’t enjoy red meat when they’re trying to lower their calories, but this unimeal reviews classic prime rib will change your mind. With 20 grams of filling protein, you can indulge in steak and stick to your health goals. Combining chicken breast and prosciutto gives you plenty of protein—all for only 280 calories. Serve with a side salad or enjoy with some rice and veggies.
Grilled Lemon Herb Chicken with Steamed Vegetables
- Lentils are one of the most budget-friendly sources of protein for your favorite low-calorie meals.
- If you want to further cut on the carbs, use sweetener instead of honey.
- Plus, you can swap the chicken broth for vegetable broth if you’re looking to make this soup entirely vegan.
- The perfect dinner for using up fresh zucchini, these savoury pesto chicken stuffed zucchini boats are full of cashew jalapeo pesto and layers of mozzarella cheese.
- At just 252 calories for 2 cups (before toppings) this healthy baked potato soup is perfect for healthy dinners or lunches.
- Earthy mushrooms, spinach and garlic flavor the pasta alongside whole-milk ricotta that creates a creamy sauce.
Quick to make and full of savory flavors, this dish is perfect for weeknight dinners or meal prep. This Mediterranean tuna pie is a very convenient meal as it can be eaten at any time – breakfast, lunch or dinner. You’ll be using two very popular high-protein foods – canned tuna and eggs! Both super satisfying on their own, but even better when they come together. This healthy meal is packed with protein and delicious vegetables like bell peppers, scallions and spinach.
Sheet Pan Chicken & Veggies Meal Prep Bowls
These Salmon and Asparagus Foil Packets are a beautifully balanced meal that’s both healthy and flavorful. The lemon butter sauce enhances the natural taste of the salmon and asparagus, creating a dinner that feels indulgent without compromising on health goals. Elevate your dinner with these Salmon and Asparagus Foil Packets, a high-protein, low-calorie recipe that is as delicious as it is easy to make. This dish combines flaky salmon with tender asparagus, all baked to perfection with a garlic lemon butter sauce. People often go straight to tuna or salmon when they’re looking for high-protein seafood, but don’t forget about scallops!
Healthy Sesame Chicken (~400 calories per serving)
Stir-fried in a wok with scallions, bell peppers, peas, the classic Asian sauces, and the inevitable garlic and ginger, this pork dish is savory, sweet, and super saucy. And besides, the roasted tomatoes, carrots, and green beans, not only offer a powerful and nutritious kick, but they round out the chicken perfectly, making this a whole meal. Whether you’re looking for a light holiday dish or dinner for your large get-together, this air-fried turkey is the perfect choice for you. For your splurge day, consider this refreshing smoothie treat.
Chicken & Broccoli (~350 calories per serving)
I’ve broken down this list into 4 mealtime categories so you can find exactly what you’re looking for. This healthy toast recipe combines chickpeas, kale and feta for a savory bite. One cooked cup (155 grams) of these nutritional powerhouses contains just 70 calories. Even though the taste differs depending on the type, all onions have very few calories — a medium-sized, cooked onion (148 grams) has approximately 70 calories. Onions are low calorie vegetables that have been linked to a number of health benefits.
Pounding pork chops before breading and pan-frying is the signature method to getting crisp yet tender German schnitzel. Using an air fryer works well too and cuts back on calories. You might need more or less food than what is indicated below. Your calorie needs will vary based on your age, gender, activity level, and other factors. Grab a copy of our free printable and use it to plan your upcoming meals for the week and watch as you move closer to your goal weight.
Spinach-Bacon Pumpkin Mac And Cheese
Individually wrapped cheeses can be a good option for easy portion control. This snack offers high-quality protein with healthy fats that help keep you satisfied longer. One large hard-boiled egg has about 78 calories and 6.3 grams of protein. Pairing them with a tablespoon of hummus adds plant-based protein, healthy fats, and fiber for about 35 calories.
Minute Skillet Sausage & Zucchini (288kcal)
Choose plain, unsweetened yogurt because flavored varieties tend to contain high amounts of sugar and calories. Add fresh fruit or berries for flavor and natural sweetness. Compared to other legumes, lentils are quick and easy to prepare. They’re also high in protein, fiber, folate, thiamine, iron, potassium, and manganese (49). Starting your meal with a salad made from spinach or other leafy greens might help you feel fuller and eat fewer calories overall (29).