23 Delicious and Healthy Recipes Under 400 Calories
Eating healthy doesn’t mean sacrificing flavor or satisfaction. Whether you’re looking to maintain your weight, lose a few pounds, or simply adopt a healthier lifestyle, low-calorie meals can be both nutritious and delicious. Here’s a collection of 23 mouthwatering recipes, all under 400 calories, that will keep you full and energized throughout the day.
1. Grilled Lemon Herb Chicken Salad
A light yet satisfying salad, featuring grilled chicken breast marinated in lemon and herbs, served over a bed of fresh greens, cherry tomatoes, and cucumber. Drizzle with a simple olive oil and balsamic dressing.
Calories: 350
2. Zucchini Noodles with Pesto
Swap out traditional pasta for zucchini noodles in this vibrant dish. Tossed in a homemade pesto sauce with cherry tomatoes and topped with grilled shrimp or chicken, this meal is low in calories but high in flavor.
Calories: 300
3. Quinoa and Black Bean Stuffed Peppers
Bell peppers stuffed with a mix of quinoa, black beans, corn, and spices, then baked to perfection. A dollop of Greek yogurt on top adds creaminess without the extra calories.
Calories: 380
4. Turkey and Avocado Lettuce Wraps
These lettuce wraps are filled with lean ground turkey, avocado, and a splash of lime juice. Add some salsa and a sprinkle of cheese for a satisfying, low-calorie lunch.
Calories: 290
5. Baked Salmon with Asparagus
A simple yet elegant dish, featuring baked salmon seasoned with lemon, garlic, and dill, served alongside roasted asparagus. This meal is rich in omega-3s and low in calories.
Calories: 370
6. Cauliflower Fried Rice
A healthy twist on a classic, this cauliflower fried rice is packed with veggies like peas, carrots, and green onions, along with scrambled eggs and a touch of soy sauce. Add some grilled chicken or tofu for extra protein.
Calories: 320
7. Greek Yogurt Parfait
A refreshing breakfast or snack, layered with Greek yogurt, fresh berries, and a sprinkle of granola. Sweeten with a drizzle of honey for a delicious start to your day.
Calories: 200
8. Spaghetti Squash with Marinara
Spaghetti squash is a great low-calorie alternative to pasta. Top it with a homemade marinara sauce and a sprinkle of Parmesan cheese for a comforting meal that won’t weigh you down.
Calories: 330
9. Grilled Shrimp Tacos
These tacos feature grilled shrimp seasoned with chili powder and lime, served in soft corn tortillas with a cabbage slaw and avocado slices. A squeeze of lime juice adds a burst of freshness.
Calories: 360
10. Veggie-Packed Omelette
This fluffy omelette is filled with a variety of vegetables like bell peppers, spinach, and mushrooms, and a sprinkle of low-fat cheese. It’s a protein-packed breakfast that will keep you satisfied until lunch.
Calories: 250
11. Chicken and Veggie Stir-Fry
A quick and easy stir-fry made with lean chicken breast, broccoli, bell peppers, and snap peas, tossed in a light soy and ginger sauce. Serve over a small portion of brown rice for a complete meal.
Calories: 390
12. Baked Sweet Potato with Black Beans
A nutrient-rich baked sweet potato topped with black beans, corn, and a sprinkle of feta cheese. Add a dash of hot sauce for a spicy kick.
Calories: 370
13. Spinach and Feta Stuffed Chicken Breast
Chicken breasts stuffed with a mixture of spinach, feta cheese, and garlic, then baked to juicy perfection. Serve with a side of steamed vegetables for a balanced meal.
Calories: 380
14. Tomato Basil Soup with Grilled Cheese Croutons
A comforting tomato basil soup made from fresh tomatoes and herbs, served with homemade grilled cheese croutons. This classic combination is lightened up but still full of flavor.
Calories: 340
15. Shrimp and Avocado Salad
A refreshing salad featuring shrimp, avocado, and mixed greens, tossed in a light citrus vinaigrette. It’s perfect for a light lunch or dinner.
Calories: 300
16. Turkey Meatballs with Zucchini Noodles
Lean turkey meatballs served over zucchini noodles and marinara sauce. This dish is low in carbs and calories but high in flavor.
Calories: 350
17. Asian Chicken Lettuce Wraps
These wraps are filled with ground chicken, water chestnuts, and green onions, seasoned with soy sauce and hoisin, and served in crisp lettuce leaves. They’re a tasty, low-calorie option for lunch or dinner.
Calories: 290
18. Mediterranean Chickpea Salad
A vibrant salad made with chickpeas, cucumbers, tomatoes, olives, and feta cheese, tossed in a lemon and olive oil dressing. It’s light, refreshing, and full of Mediterranean flavors.
Calories: 310
19. Roasted Vegetable Quinoa Bowl
A nourishing bowl filled with roasted vegetables like sweet potatoes, Brussels sprouts, and carrots, served over quinoa and drizzled with tahini dressing.
Calories: 380
20. Light Chicken Caesar Salad
A lighter version of the classic Caesar salad, made with grilled chicken, romaine lettuce, and a yogurt-based Caesar dressing. Top with whole-wheat croutons for crunch.
Calories: 360
21. Grilled Portobello Mushroom Burger
A hearty Portobello mushroom cap grilled to perfection and served on a whole-grain bun with lettuce, tomato, and a smear of avocado. It’s a satisfying, vegetarian-friendly burger option.
Calories: 320
22. Spicy Black Bean Soup
A warm and comforting black bean soup with a kick of spice, garnished with a dollop of Greek yogurt and fresh cilantro. Serve with a side of whole-grain bread for a complete meal.
Calories: 290
23. Mango Chia Pudding
A sweet and healthy dessert or snack, made with chia seeds, almond milk, and fresh mango. This pudding is rich in fiber and low in calories.
Calories: 200
Conclusion
These 23 recipes prove that you don’t have to sacrifice taste to eat healthy. Each dish is under 400 calories, making them perfect for anyone looking to maintain a balanced diet while enjoying delicious, satisfying meals. From breakfasts and lunches to dinners and desserts, these recipes offer a variety of flavors and nutrients to keep you energized and feeling great. Try incorporating these meals into your routine and enjoy the benefits of nutritious, low-calorie eating!
