Low-Calorie Recipes
15 delicious low-calorie recipes under 400 calories. Perfect for weight loss while staying satisfied. Each recipe includes complete nutrition data, prep times, and ingredient calorie breakdowns.
Veggie Stir-Fry with Tofu
Colorful vegetable stir-fry with protein-rich tofu in a light sauce.
Ingredients:
- Firm tofu- 120g96 cal
- Broccoli- 150g51 cal
- Bell peppers- 100g26 cal
- Carrots- 80g33 cal
- Soy sauce & ginger- 2 tbsp20 cal
- Sesame oil- 1 tsp40 cal
Mediterranean Salad Bowl
Fresh Greek-inspired salad with chickpeas and feta.
Ingredients:
- Mixed greens- 100g25 cal
- Chickpeas- 80g131 cal
- Cherry tomatoes- 100g18 cal
- Cucumber- 100g16 cal
- Feta cheese- 30g80 cal
- Olive oil & lemon- 1 tsp45 cal
Zucchini Noodle Soup
Light and comforting soup with zucchini noodles and vegetables.
Ingredients:
- Zucchini (spiralized)- 300g51 cal
- Chicken broth- 500ml40 cal
- Carrots- 100g41 cal
- Celery- 100g16 cal
- Onion & garlic- 50g20 cal
Grilled Chicken Salad
Lean grilled chicken over fresh greens with balsamic vinaigrette.
Ingredients:
- Chicken breast- 120g198 cal
- Mixed greens- 150g38 cal
- Cherry tomatoes- 100g18 cal
- Cucumber- 100g16 cal
- Balsamic vinegar- 2 tbsp28 cal
Cauliflower Fried Rice
Low-carb alternative to fried rice with riced cauliflower.
Ingredients:
- Cauliflower rice- 250g63 cal
- Egg- 1 large72 cal
- Peas & carrots- 100g50 cal
- Soy sauce- 1 tbsp10 cal
- Sesame oil- 1/2 tsp20 cal
Shrimp & Asparagus
Light and elegant shrimp sautéed with tender asparagus.
Ingredients:
- Shrimp- 150g150 cal
- Asparagus- 200g40 cal
- Garlic & lemon- 2 cloves10 cal
- Olive oil- 1/2 tsp20 cal
Egg White Veggie Omelet
Fluffy egg white omelet loaded with colorful vegetables.
Ingredients:
- Egg whites- 5 large85 cal
- Spinach- 100g23 cal
- Mushrooms- 80g22 cal
- Tomatoes- 80g14 cal
- Bell peppers- 50g13 cal
Baked Cod with Veggies
Flaky white fish baked with colorful Mediterranean vegetables.
Ingredients:
- Cod fillet- 180g162 cal
- Cherry tomatoes- 150g27 cal
- Zucchini- 150g26 cal
- Lemon & herbs- 1 lemon12 cal
- Olive oil- 1 tsp40 cal
Turkey Lettuce Wraps
Low-carb lettuce wraps filled with seasoned ground turkey.
Ingredients:
- Ground turkey (lean)- 150g225 cal
- Lettuce leaves- 100g15 cal
- Bell peppers- 100g26 cal
- Onion- 50g20 cal
- Asian sauce- 2 tbsp30 cal
Spinach & Mushroom Frittata
Light Italian-style egg dish packed with vegetables.
Cucumber & Avocado Rolls
Refreshing sushi-inspired rolls with creamy avocado.
Ingredients:
- Cucumber- 200g32 cal
- Avocado- 60g96 cal
- Carrot (julienned)- 50g21 cal
- Nori seaweed- 2 sheets10 cal
- Rice vinegar- 1 tbsp3 cal
Tomato Basil Soup
Creamy tomato soup without the cream - naturally light.
Ingredients:
- Tomatoes- 400g72 cal
- Vegetable broth- 500ml25 cal
- Onion- 100g40 cal
- Garlic & basil- 3 cloves15 cal
- Olive oil- 1/2 tsp20 cal
Lemon Herb Tilapia
Delicate white fish with bright citrus and herb flavors.
Ingredients:
- Tilapia fillet- 180g180 cal
- Lemon- 1 whole17 cal
- Fresh herbs- 2 tbsp5 cal
- Olive oil- 1 tsp40 cal
Cabbage Slaw Bowl
Crunchy Asian-inspired slaw with lean protein.
Ingredients:
- Cabbage (shredded)- 200g50 cal
- Edamame- 80g100 cal
- Carrots- 80g33 cal
- Rice vinegar dressing- 2 tbsp30 cal
- Sesame seeds- 1 tsp17 cal
Berry Smoothie Bowl
Thick and creamy smoothie bowl topped with fresh fruit.
Ingredients:
- Mixed berries (frozen)- 200g114 cal
- Greek yogurt (nonfat)- 150g90 cal
- Banana- 1/2 medium53 cal
- Chia seeds- 1 tsp20 cal
- Honey- 1/2 tbsp32 cal
Frequently Asked Questions
How many calories should I eat for weight loss?
Most people need a 500-750 calorie deficit for healthy weight loss of 1-1.5 lbs per week. These low-calorie recipes help you stay satisfied while maintaining a calorie deficit. Use our calorie calculator to determine your specific needs.
Will low-calorie meals keep me full?
Yes! These recipes are designed with high-volume, low-calorie foods like vegetables and lean proteins that keep you satisfied. The combination of fiber, protein, and water content helps maintain fullness between meals.
Can I eat low-calorie recipes every day?
Yes, but ensure you're meeting your minimum calorie needs (typically 1,200+ for women, 1,500+ for men). Mix these recipes with higher-calorie options throughout the day to meet your total daily calorie and nutrient requirements.