These low-calorie meals are packed with everything you need for lean protein and veggie-forward inspiration.
They’re protein-rich, made with wholesome ingredients, and satisfying enough to please even the pickiest eaters.
For more easy meal inspiration, see our light dinner ideas and plant-based protein meals.
Louise and I have different preferences when it comes to low-calorie meals.
I need high-protein recipes to feel full. Recipes like marinated tofu and seitan steak work best for me.
Louise, on the other hand, is shorter and smaller than I am, so she gets satisfied with lighter dishes like chickpea salad, stuffed zucchini, and rice salad.
This low-calorie meal roundup is meant to inspire you to eat more fiber, vegetables, and protein.
I always prefer to focus on what you’re adding to your plate; nutrient-dense, flavorful foods, rather than what you’re cutting out.
When you focus on eating colorful vegetables, wholesome protein, and good carbs, you’re more likely to hit a healthy calorie balance naturally.
Each portion in this roundup ranges from 300 to 400 calories, and of course, if you’re still hungry, feel free to go back for seconds.
Disclaimer: Every body is different. Your calorie needs will vary depending on your height, weight, and activity level.
These low-calorie recipes are intended as inspiration for those looking to reduce their calorie intake. Always consult a medical professional before starting any new diet or nutrition plan, as we are not licensed healthcare providers.
Vegetarian Chili (380 kcal per serving)
This is Louise’s favorite chili recipe as it combines protein-rich legumes with a spicy tomato base. I like to serve it with quinoa or brown rice.
Tofu soup (290 kcal per serving)
Our tofu soup offers good balance of proteins and vegetables in a dish that’s healthy yet fulfilling. For those with a big hunger (like myself 🙋🏻♂️) we recommend adding a ramen-style soft-boiled egg.
One-pot rajma (395 kcal per serving)
Rajma is a one-pot dish with kidney beans packed with rich, creamy Indian flavors. We use 50-50 cream to make this recipe lighter in calories.
Lentil feta salad (350 kcal per serving)
This 20-min lentil salad is satisfying, colorful, and packed with plant-based protein, fiber, vitamins, and minerals. I like to add feta and olives for a Mediterranean twist.
Curry lentil soup (395 kcal per serving)
Curry lentil soup is an easy and high-protein recipe where lentils are simmered in a delicious curry sauce with spices, tomatoes, and vegetables.
Quinoa salad (380 kcal per serving)
This quinoa salad combines black beans, protein-rich quinoa, and tangy cilantro lime dressing into a colorful, and nutritious recipe. It’s ready in just 15 minutes!
Dal makhani (390 kcal per serving)
This low-calorie, fiber-rich lentil Dal is ready in about 30 minutes. Pair it with cucumber raita for a light yogurt topping.
Marry me butter beans (383 kcal per serving)
Marry Me Butter Beans is a quick 20-minute vegetarian meal with Tuscan-inspired flavors, spinach, and a creamy sauce.
Chickpea stew (380 kcal per serving)
Get your daily dose of fiber and healthy carbs with this one-pot stew. Make it with canned chickpeas or with cooked dried chickpeas.
Lentil tabbouleh (190 kcal per serving)
This lentil tabbouleh recipe is a tasty and nutritious variation of classic tabbouleh, a famous Eastern Mediterranean salad. Serve it with yogurt tahini sauce for added protein.
Cauliflower Alfredo Sauce (400 kcal per serving)
You’ll love this creamy cauliflower Alfredo if you are looking for an Alfredo sauce without heavy cream. It’s a lighter pasta sauce alternative with fewer calories.
Lentil curry (360 kcal per serving)
Lentil curry is one of the most popular recipes on our blog. It’s a creamy, flavorful, and nutritious meal that fills you up without too many calories.
Tips to cook low-calorie meals
🥑 Use Fiber-Rich Ingredients to Boost Fullness Without Extra Calories
Ingredients like lentils, featured in our lentil tabbouleh and lentil curry, are low in calories yet high in fiber and protein.
Tip: Add lentils, chickpeas, or beans to salads and soups to increase volume and satiety without piling on calories.
🥦 Swap Heavy Creams for Vegetable-Based Sauces
In our cauliflower Alfredo, replacing cream with blended cauliflower drastically cuts calories and adds nutrients.
You can do the same with zucchini, carrots, or even white beans to create creamy sauces that are light but satisfying.
🧂 Add Flavor with Spices and Fresh Herbs Instead of Fats
Our curries and chilis are loaded with spices like turmeric, cumin, and coriander, and deliver flavor without relying on butter.
Seasoning well allows you to skip the extra oil or cheese that typically drive up calorie counts.
If you tried these low-calorie meals or any other recipe on our blog, please leave let us know how it goes in the comments. We love hearing from you!
