- 50 Skinny Dinner Recipes Under 400 Calories
- 1. 20-Minute Shrimp Scampi Zoodles | 312 Calories
- 2. Baked Zucchini ‘Ziti’ Spirals with Mozzarella | 296 Calories
- 3. Veggie Niçoise Salad with Red Curry Green Beans | 267 Calories
- 4. Chicken,Broccoli, and Asparagus Stir Fry | 239 Calories
- 4. 30-Minute Spicy Butternut Squash Soup | 197 Calories
- 5. Slow Cooker Black Bean Quinoa Pumpkin Chicken Chili | 320 Calories
- 6. Jalapeno-Cheddar Stuffed Enchilada Turkey Meatloaf | 303 Calories
- 7. Tex Mex Quinoa Bowl |200 Calories
- 8. The Best Healthy Turkey Lasagna You’ll Ever Eat | 368 Calories
- 9. Vegetarian Tofu Cashew Coconut Curry | 342 Calories
- 10. Greek Rice Stuffed Peppers | 170 Calories
- Find & Log Healthy Recipes
- Under 400 Calories Shrimp and Cauliflower fried rice dish | 20 minute meal idea| Stove Top
- 25 Super-Healthy Lunches Under 400 Calories
- Week 1
- Mediterranean Orzo Salad
- Tuna and Chickpea Pita Sandwiches
- Chickpea, Farro & Greens Salad
- Grilled Chicken & Hummus Open-Face Sandwich
- Spinach Artichoke Quiche Cup
- WEEK 2
- Baked Tofu Sushi Bowl
- Asian Noodle Salad
- Chicken, Avocado & Red Pepper Pizza
- Grilled Chicken Melt with Pesto & Sun-Dried Tomato
- Caprese Pesto Pasta Salad
- WEEK 3
- Carnitas Bowls
- Pulled Pork Stuffed Sweet Potato
- Carnitas Lettuce Tacos
- Carnitas Stuffed Peppers
- Pulled Pork Posole
- WEEK 4
- Thai-Inspired Ground Turkey Skillet
- Turkey Meatball Gyros
- Greek Zucchini Fritters & Leftover Meatballs
- Zucchini Boats
- Ground Turkey Chili
- WEEK 5
- Veggie Quinoa Salad
- Chicken Satay Salad
- Summer Rolls
- Cold Peanut Noodle Salad
- Chicken Satay Lettuce Wraps
- Having trouble figuring out how to have a healthy lunch at work? You’ve got company.
50 Skinny Dinner Recipes Under 400 Calories
You can make a nutritious meal for every dinner and still not see the weight come off. Often times, even the meals we think are good for us are actually loaded with hidden calories. Healthy ingredients add up when we forget to look at our portion sizes, or we ignore the importance of putting together a balanced plate. That’s where skinny dinner recipes under 400 calories come in handy.
We’ve taken the guess-work out of planning delicious whole-food meals that are just the right portion sizes to leave you feeling satisfied, but are also adept at keeping your calorie-count in check.
Imagine making a tiny switch in your dinner menu and seeing the pounds start to melt away. Making these 50 skinny dinner recipes under 400 calories a part of your evenings for the next 30 days will help you do just that. You won’t need to put in any additional effort at all! We’ve done the work for you!
These skinny dinners under 400 calories just might change your life.
1. 20-Minute Shrimp Scampi Zoodles | 312 Calories
At 28 grams of protein per serving, this dish will provide you with all of the flavors you love about shrimp scampi, without blowing your diet! By swapping out high-carb pasta with low-carb zoodles, the calorie content is cut in half. In just 20 minutes, you’ll be able to dig into this savory dish, with zero guilt!
2. Baked Zucchini ‘Ziti’ Spirals with Mozzarella | 296 Calories
These zucchini spirals may be pretty to look at, but they taste even better! We all experience a craving for a decadent pasta dish every now and then, but often times these recipes are chock-full of excess carbs and fats. Not this time! The carb-heavy pasta has been replaced with zucchini, to provide you with all of the same cheesy flavors without the added calories. Next time you’re experiencing an Italian food craving, try this simple recipe!
3. Veggie Niçoise Salad with Red Curry Green Beans | 267 Calories
There’s just something about colorful salads that gets me every time! This French inspired, hearty salad is loaded with fresh and colorful veggies that will keep your belly feeling satisfied for hours. While this is a vegetarian recipe, you can feel free to add some canned tuna to it for extra protein, and eat it like the Parisians do!
4. Chicken,Broccoli, and Asparagus Stir Fry | 239 Calories
This stir-fry dish uses healthy oils, lean chicken, and superfoods, instead of high-sodium ingredients, an overload of oil, and fatty cuts of meat.
4. 30-Minute Spicy Butternut Squash Soup | 197 Calories
When you just want something as simple and straightforward as a bowl of soup, try this 30-minute recipe.
5. Slow Cooker Black Bean Quinoa Pumpkin Chicken Chili | 320 Calories
Revamp your classic chili recipe with this unique and healthy version that tastes so hearty and savory you won’t believe it’s on this list of skinny dinner recipes under 400 calories.
6. Jalapeno-Cheddar Stuffed Enchilada Turkey Meatloaf | 303 Calories
A classic American dish meets a classic Mexican dish in this fabulous recipe.
7. Tex Mex Quinoa Bowl |200 Calories
Keep things light one night with this super low-calorie dinner.
8. The Best Healthy Turkey Lasagna You’ll Ever Eat | 368 Calories
This crowd-pleaser is made with: homemade tomato basil sauce, fresh herbs, Italian spices, lean ground turkey, mozzarella, creamy ricotta, and a touch of parmesan.
9. Vegetarian Tofu Cashew Coconut Curry | 342 Calories
Filled with hearty, healthy, and totally vegetarian ingredients, this recipe is a cashew coconut curry creation you’ll love.
10. Greek Rice Stuffed Peppers | 170 Calories
Oh-so-satisfying, these stuffed peppers feature ingredients like brown rice, tasty veggies, and savory spices.
Find & Log Healthy Recipes
You don’t have to sabotage your diet to have a tasty dinner! Here are 14 filling dinner recipes that all come in under 400 calories. We’ve got a little bit of everything, so scan the list and choose which meal you’ll be making tonight!
1. Yellow Squash Noodles in Tomato Basil Sauce | Healthy Nibbles and Bits: This recipe uses a spiralizer to turn squash into spaghetti. Don’t have one of these hot kitchen tools? Just use a vegetable peeler to make beautiful ribbons of squash.
2. Spaghetti Squash Pad Thai | The Wheatless Kitchen: You don’t have to give up your favorite dishes due to food sensitivities! This Pad Thai keeps all of the flavor and comfort of the traditional dish while using spaghetti squash in place of rice noodles and a gluten-free soy sauce.
Burgers & Sandwiches
3. Meat & Grain Burgers | Runners World Cookbook: No grill? No problem! These drool-worthy burgers are roasted in the oven and pack 27 grams of protein for less than 400 calories.
4. Beet Burgers with Garlic Sriracha Aioli | Dietitian Debbie Dishes: Beets are an excellent source of folate, rich in fiber, potassium and Vitamin C, and a good source of iron. Their pigments, called betalains, have also been shown to have strong antioxidant and anti-inflammatory properties.
5. Grilled Steak Sandwiches | Skinnytaste: Who needs a burger when you can have these Grilled Steak Sandwiches from The Skinnytaste Cookbook for only 350 calories each! Yes, you read that right. Yes, that includes the bun and mayo.
6. Simple Fish Tacos with Corn & Tomato Salsa | Cook Smarts: Get your omega-3 on! These tacos feature an amazing yet simple spice blend seasoning. The fish is oven baked, making this meal super quick and healthy.
7. Marinated Mushroom Sweet Potato Tacos | Dietitian Debbie Dishes: Portobello mushrooms and sweet potatoes make for a filling taco packed with flavor and fiber. These tacos are a good source of potassium, magnesium, iron and an excellent source of Vitamin A.
Chicken & Turkey
8. Stuffed Chicken and Sauteed Kale with Pine Nuts | Pomegranate Bandit: This filling dinner is bound to make it into your rotation of favorites. Just one serving has 42 grams of protein! Sauteed kale kicks in extra antioxidants, iron and Vitamin K.
9. Baked Honey Mustard Chicken | The Honour System: This juicy meal is easy to throw together and pops right into the oven. Just mix up your marinade, pour over the chicken and bake. Dinner’s ready in an hour with minimal effort.
10. Chicken Enchiladas | Skinnytaste: Stuffed tortillas smothered in a spicy sauce topped with melted cheese—that’s a recipe for delicious!
11. Easy Baked Turkey Meatballs | Uproot from Oregon: Frozen meatballs are a great way to prep an easy dinner when you don’t have anything else planned. These are healthier than the traditional version.
12. Coconut Curry Shrimp & Green Beans | The Wheatless Kitchen: In a time crunch come dinner time? We’ve got you covered with a protein filled one-pan meal. Quick-cooking shrimp and vitamin-packed green beans take center stage in this easy weeknight curry.
13. Maple Glazed Grilled Salmon | Eat Spin Run Repeat: Too hot to turn on the oven? Get some fish on the grill! This dinner is easy to put together, and cooks up in just 10 minutes.
14. Baked Cod with Pineapple Avocado Salsa | Uproot from Oregon: Looking for a fast, healthy dinner in less than 30 minutes flat? This dish is simple but super delicious and packed with protein.
Today I am sharing a delicious, under 400 calories shrimp and cauliflower fried rice dish that is so simple to make and even kids will like it! As many of you know, we started to invest in our health and be more proactive about what we ate and started to focus on nourishing our body earlier this year. In late Spring, my dad started watching his carb and sugar intake and my husband and I started an amazing lifestyle nutritional program that involves shakes, bars, snacks, vitamins and so much more. The lifestyle program is the best because you still can eat real food during the day and most of the time, we make a healthy dinner during the week which consists of 400-650 calories.
Have you ever tried the frozen cauliflower rice or pasta? It’s amazing and tastes and looks just like rice. In fact, one of the girls ate it thinking it was rice and freaked when I told her it was cauliflower – ha. She isn’t a fan of vegetables. You can find them in the frozen food section and of course, you could always shred your own cauliflower as well. Honestly, I have no time for that and the frozen works great for us.
This is a simple recipe of cauliflower rice mixed with carrots, scallions, peas and shrimp. It’s so quick and easy and tastes amazing.
I kind of look at it like this, if my meal is around 400 calories, then I can still have a healthy snack around 7 or 7:30 right? We don’t count calories but we have found that having lots of smaller meals and snacks, really works well for us.
I mean, don’t get me wrong. When we go out on the weekend for dinner or if we have a splurge night during the week, we may consume a larger calorie portion but all in moderation.
Meals Under 400 Calories
Meals Under 400 Calories that are filling are also great if you tend to eat dinner late at night. Eating a large heavy meal after 7pm can often make me feel bloated and for whatever reason, I wake up really hungry in the morning. It’s so strange how that works!
Half the battle with eating a balanced diet is knowing what to eat. That is why I love having the shake options during the day because for me, I am so busy that I tend to skip meals or eat junk (because I don’t have the time to make something or better yet, don’t have anything healthy in the house) and then towards the end of the day, I am eating every carb and sugar I can get my hands on. I never ever thought a meal replacement shake that was plant based, would solve my diet problems but boy, was I wrong!
Related: Cauliflower Mash Shepherd’s Pie Recipe
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Under 400 Calories Shrimp and Cauliflower fried rice dish | 20 minute meal idea| Stove Top
12 g Under 400 calories Shrimp and Cauliflower Fried Rice Dish
Jessica D Bruno
Yields 2 servings
A great meal idea during the week that is under 400 calories. A quick stove top meal featuring frozen cauliflower rice, shrimp, carrots and peas.
10 minPrep Time
10 minCook Time
20 minTotal Time
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- 1 tablespoon olive oil
- 16-20 raw peeled shrimp
- 1 1/2 tbsp sesame oil
- 1 package frozen cauliflower (12 ounce)
- 3/4 cup low sodium vegetable broth
- 1 cup diced carrot (you can buy the shredded and cut them up to save time)
- 1/2 cup frozen peas
- 2 tsp minced fresh ginger
- 2 tsp minced garlic
- 4 scallions, chopped
- 1 tbsp low sodium soy sauce
- *optional lemon
- Using a large skillet, heat olive oil over medium heat and add shrimp once oil is hot. Cook for 1-2 minutes stirring occasionally. Remove shrimp from skillet once done.
- Add to the skillet: sesame oil, cauliflower rice, broth, carrots, peas, ginger, and garlic and cook for 5 to 6 minutes. Be sure to stir often.
- Add cooked shrimp to the skillet, add scallions and soy sauce and cook for additional minute.
- Optional: squeeze 1/2 lemon juice over top for extra flavor
Recipe adapted from our Nutritional Programs cookbook which is written by my local friend Mona.
22.214.171.124 105 https://www.fourgenerationsoneroof.com/under-400-calories-shrimp-and-cauliflower-fried-rice-dish/
This dish is serves 2 and is under 400 calories per serving. It’s loaded with protein and a great meal during the week.
RELATED: My healthy balanced lifestyle
This under 400 calories shrimp and cauliflower rice dish is simple and easy. It’s also great the next day for left overs. I think diced zucchini would be yummy too with it! It’s a pretty dreary week here so far in Massachusetts and I know many of you are expecting the insane hurricane to hit soon in the Carolina’s and Virginia. Stay safe everyone and be sure to check out our related healthy living posts, No more bloating and down 7 lbs and Styling your home is like styling your life .
25 Super-Healthy Lunches Under 400 Calories
One of the real enemies is the midday meal. With our crazy busy schedules, many of us barely have the time to make dinner—let alone pack our own lunch. As a result, we resort to grabbing or ordering takeout, which a 2013 study published in BMJ discovered averages a staggering 836 calories a meal! And don’t think you’re in the clear if you’re into those big salads: Many green meals that seem like healthy lunch ideas actually lack the necessary protein and healthy fats to satisfy your hunger pangs beyond that 3 p.m. meeting, leaving you at risk for diet-derailing cravings. Some have as many calories as a Big Mac!
Instead of ordering online, spend an hour of your weekend meal-prepping for the week ahead. Below, we’ve rounded up some of our favorite healthy lunch ideas and organized them into a two-week menu plan that makes it easy to use the same ingredients in multiple meals—that way you can save time and money, and lose weight at work!
Plus, we ensure each meal is under 400 calories, which will help you keep your diet on track. That way, you cut your average grab-and-go meal calories by over half—a savings of 2,180 calories for a five-day workweek. Work an average of 50 weeks a year, and that’s 109,000 fewer calories consumed—or more than 30 pounds a year!
Mediterranean Orzo Salad
Nutrition: 331 calories, 18 g fat (5 g saturated fat), 400 mg sodium, 33 g carbs, 3 g fiber, 5 g sugar, 9 g protein
We love this take on a classic pasta salad because there are more antioxidant-rich veggies than pasta! Cherry tomatoes, red onion, kalamata olives, and crumbled feta—key ingredients of the heart-protecting, weight-maintaining Mediterranean diet—are the base for this delicious dish. And the best part? Once you prep the veggies for this salad, it will be easy to throw together the following meals, which require many of the same ingredients.
Get the recipe from Cooking Classy.
Tuna and Chickpea Pita Sandwiches
Nutrition: 381 calories, 2 g fat (0 g saturated fat), 618 mg sodium, 60 g carbs, 9 g fiber, 11 g sugar, 31 g protein (calculated with all low-fat greek yogurt and mini whole wheat pitas)
This pita pocket is lightened up with the use of low-fat Greek yogurt in place of hefty mayo. This swap allows the flavors of the tuna and chickpeas to be the stars of the show—and helps lower the calorie count. Canned tuna is one of the cheapest and leanest sources of protein and is full of healthy fats like omega-3s. The consumption of these essential fatty acids has been connected with reduced levels of inflammation, a common culprit of weight gain.
Get the recipe from Cooking Classy.
Chickpea, Farro & Greens Salad
Nutrition: 390 calories, 19 g fat (4 g saturated fat), 823 mg sodium, 42 g carbs, 10 g fiber, 4 g sugar, 13 g protein (calculated with 1 cup each chickpeas and cooked farro, ¼ cup each feta, kalamata olives, pumpkin seeds, and 4 Tbsp dressing)
This hearty salad is a basic blend of protein-rich farro and mixed greens. The garnishes—which range from kalamata olives and feta to pepitas and chickpeas—take it to the next level when it comes to taste and, most importantly, nutrition. This meat-free meal is a surprisingly great source of iron, a nutrient that keeps your metabolism humming. Just one serving of this salad provides 30 percent of the day’s recommended intake.
Get the recipe from Cookie + Kate.
Grilled Chicken & Hummus Open-Face Sandwich
Nutrition: 400 calories, 13 g fat (2 g saturated fat), 532 mg sodium, 29 g carbs, 7 g fiber, 3 g sugar, 44 g protein (calculated with 1 slice sprouted whole grain Ezekiel toast instead of wrap, 4 oz chicken per serving)
Because wraps will use up a significant portion of your 400 calories (140, on average), we like to turn this wrap into an open-face sandwich. Just smear a layer of hummus onto a toasted slice of Ezekiel whole grain bread, layer on some cucumbers, feta, and tomatoes, and then top with slices of grilled chicken breast. If you’re feeling up to it, you can simply make your own hummus with the leftover chickpeas you have from the previous day! Not up for the extra cooking? No biggie; just make sure your store-bought hummus is ETNT-approved.
Get the recipe from Cooking Classy.
Spinach Artichoke Quiche Cup
Serves: 3 (4 cups each)
Nutrition: 325 calories, 16 g fat (7 g saturated fat), 890 mg sodium, 18 g carbs, 8 g fiber, 5 g sugar, 25 g protein
Most quiches are burdened by excessive amounts of heavy cream and a trans-fat-laden crust—but not this one. These portion-controlled quiches dispense with the heavy dose of dairy and unnecessary crust and instead get their flavor and substance from antioxidant-dense artichoke hearts, spinach, and aromatic onion. Better than the fact that this recipe takes mere minutes to whip up is that you can easily freeze the rest of the batch for future lunches or even for on-the-go breakfasts! If you’re normally in a hurry in the morning, don’t skip out on the most important meal of the day and learn how to choose the best breakfast for your body goals.
Get the recipe from Gimme Some Oven.
Baked Tofu Sushi Bowl
Nutrition: 395 calories, 16 g fat (3 g saturated fat), 826 mg sodium, 50 g carbs, 9 g fiber, 12 g sugar, 20 g protein (calculated with 1 tsp honey, ½ cup brown rice per serving)
Enjoy the taste of sushi without all the unnecessary calories from extra rice! This bowl is a perfect balance of carbs, fiber, and protein. The perfect high-protein substitute for raw fish (which, unfortunately, isn’t the best lunch box protein) is the extra-firm tofu used in this recipe. If you’re going to eat tofu, make sure it’s non-GMO and organic, like House Foods’ Organic Tofu (you can pick it up at Costco). The reasoning is because GMO soy products may contain traces of pesticides, which have been known to disrupt the composition of your gut—an ailment linked to health issues that range from depression to weight gain.
Get the recipe from Connoisseurus Veg.
Asian Noodle Salad
Nutrition: 373 calories, 22 g fat (3 g sat fat), 650 mg sodium, 37 g carbs, 4 g fiber, 5 g sugar, 12 g protein
There’s almost nothing better than a spicy noodle salad—well, except for an on-the-go version that can give you a six-pack! The red peppers in this mason jar salad are packed with vitamin C, a nutrient that’s been proven to counteract stress hormones that trigger belly fat storage. And don’t forget the edamame; these beans provide a vegan source of protein and fiber that will stave off stomach rumbles by slowing digestion and stabilizing blood sugar. This is one salad you’ll definitely keep in your weekly lineup!
Get the recipe from Foxes Love Lemons.
Chicken, Avocado & Red Pepper Pizza
Nutrition: 399 calories, 15 g fat (5 g saturated fat), 456 mg sodium, 31 g carbs, 5 g fiber, 3 g sugar, 33 g protein (calculated with small naan, ⅕ avocado, 3 oz chicken breast per serving, and without bacon or chipotle ranch sauce)
This meal is the bridge between Asian flavors and the Italian flavors you’ll have for the rest of the week. You’ll use up the rest of your avocado and red peppers in this dish, and then you’ll grill up some chicken which will be used in the following dishes. This personal pizza provides the perfect amount of indulgence while serving up enough healthy, monounsaturated fats from the avocado to keep your brain off your hunger pangs so you can focus on your work. And did we mention the 33 grams of protein? This macronutrient aids rapid weight loss efforts by boosting calorie burn and preserving lean muscle mass.
Get the recipe from Creme De La Crumb.
Grilled Chicken Melt with Pesto & Sun-Dried Tomato
Nothing screams perfect summer meal more aptly than this Grilled Chicken Melt with Pesto and Sun-Dried Tomato Spread. Instead of calorie-laden spreads like mayo or Russian dressing, this sandwich gains extra flavor with a tablespoon each of sun dried tomato and basil pesto. It’s full of slow-digesting protein from the chicken breast and some healthy fats from the mozzarella cheese to help maintain blood glucose levels and speed nutrients through your system. And you thought you couldn’t eat sandwiches while dieting!
Get the recipe from Foodie With Family.
Caprese Pesto Pasta Salad
Instead of the orecchiette this recipe calls for, just use your leftover spaghetti from the Asian Noodle Salad! This simple pasta salad is supplemented with ripe grape tomatoes and creamy mozzarella balls. Mozzarella is one of our favorite best low-calorie snacks because it’s full of satiating fats as well as calcium, a mineral which has been connected to boosting your body’s ability to metabolize fat more efficiently!
Get the recipe from The Girl Who Ate Everything.
Nutrition: 400 calories, 12.5 g fat (4 g saturated fat), 430 mg sodium, 36 g carbs, 6 g fiber, 4 g sugar, 40 g protein
Who needs Chipotle when you can whip up your own burrito bowl at home—and have enough leftovers for lunch for the whole week? Whip up a batch of this blogger’s carnitas, pair it with some satiating beans, crispy lettuce, corn and rice, and you’ll be feasting on high-protein lunches all week.
Get the recipe from Fit Foodie Finds.
Pulled Pork Stuffed Sweet Potato
Nutrition: 355 calories, 12.5 g fat (3.5 g saturated fat), 340 mg sodium, 34 g carbs, 6 g fiber, 10 g sugar, 28 g protein (calculated with 1/2 serving pork from Carnitas Bowls, 1 cup iceberg lettuce side salad)
A sweet potato is the queen of the slow carbs, meaning your body digests them slowly so they can keep you feeling energized and fuller for longer. Not to mention, sweet potatoes are loaded with nutrients known as carotenoids, which can help you burn fat. These antioxidants help to stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. Nosh on this vitamin B6-rich meal to give you more energy to burn at the gym after work, and then check out these sweet potato recipes.
Get the recipe from Whitty Paleo.
Carnitas Lettuce Tacos
Nutrition: 380 calories, 19 g fat (5 g saturated fat), 250 mg sodium, 16 g carbs, 5 g fiber, 4 g sugar, 38 g protein (calculated with a serving of pork from Carnitas Bowls, Greek yogurt instead of mayo)
Who doesn’t love finger food? Save the calories—and carbs—by subbing out your tortilla shells for romaine, bibb, or iceberg lettuce. To up the staying power of your meal, top off your tacos with some healthy monounsaturated fats from an avocado.
Get the recipe from Fashionable Foods.
Carnitas Stuffed Peppers
Nutrition: 400 calories, 18 g fat (7.5 g saturated fat), 370 mg sodium, 18 g carbs, 3 g fiber, 7 g sugar, 43 g protein (calculated with a serving of pork from Carnitas Bowls, 1 cup low-fat cheddar cheese, 2 peppers per serving)
Reaching your weight loss goals will be easy peasy when you eat these delicious stuffed peppers for lunch. Just add a serving of carnitas, some onion, corn, and even leftover rice into a vitamin-rich poblano pepper, top with a sprinkling of cheese, and broil in the oven. Teeming with slow-digesting healthy fats and muscle-building protein means you won’t be rummaging through your office snack drawer during that 3 pm slump.
Get the recipe from I Breathe I’m Hungry.
Pulled Pork Posole
Nutrition: 310 calories, 12.5 g fat (3.5 g saturated fat), 465 mg sodium, 22 g carbs, 3 g fiber, 6 g sugar, 28 g protein (calculated with 1/2 serving of pork from Carnitas Bowls, regular corn instead of hominy, low-sodium chicken stock)
For your end-of-the-week meal, nothing is easier than throwing a bunch of ingredients into a pot and letting it simmer on the stove. This low-cal pulled pork posole is the perfect recipe for using up all your leftovers.
Get the recipe from Budget Bytes.
Thai-Inspired Ground Turkey Skillet
Buy a little over one pound (think 1.25) of ground turkey at the beginning of the week and watch it transform into five amazing lunches. Start off the week with this simple turkey skillet inspired by Thai flavors. We like serving it wrapped in lettuce and with a side of brown rice. Using lean ground turkey lowers your calorie and fat content so you get more bang for your nutritional buck when you’re on a calorie-restricted diet. It’s a simple swap that helps everyone cut calories.
Get the recipe from Kalyns Kitchen.
Turkey Meatball Gyros
Nutrition: 400 calories, 15 g fat (4 g saturated fat), 700 mg sodium, 36 g carbs, 8 g fiber, 7 g sugar, 38 g protein
You could always purchase a pre-made Tzatziki sauce, but this recipe shows you it’s super easy to make at home (and it’ll save you from those store-bought sodium bombs). Using pantry staple Greek yogurt as its base means you can whip it up with what you probably have on hand. Add a little dill and parsley—which will be used up in tomorrow’s lunch—and you have a creamy, protein-packed dip that elevates your meal.
Get the recipe from Our Life Tastes Good.
Greek Zucchini Fritters & Leftover Meatballs
Nutrition: 400 calories, 17 g fat (6 g saturated fat), 800 mg sodium, 26 g carbs, 5 g fiber, 6 g sugar, 39 g protein (calculated with 1 serving of both meatballs & tzatziki sauce from previous recipe, 1/2 cup feta)
As you’ll soon see, zucchini is like duct tape—it’s pretty versatile. This week, we’re using the carotenoid-rich fruit (yes, it’s technically a fruit!) in two ways. First, it’s shredded up and combined with an egg, feta cheese, and herbs in these delicious fritters. Serve with some leftover tzatziki sauce and a couple meatballs and you’re looking at a gourmet meal for only 400 calories.
Get the recipe from Cooktoria.
Nutrition: 373 calories, 13 g fat (5 g saturated fat), 670 mg sodium, 39 g carbs, 12 g fiber, 10 g sugar, 29 g protein (calculated with 1-1/2 cups ground turkey instead of brown rice)
Zucchini—take two! Hollow them out and stuff them with ground turkey, beans, a medley of veggies, and top with cheese. Here’s a shortcut: always keep a bag of frozen corn in your freezer to whip up meals like this in a jiffy. And while you’re at it, just stock up on all our healthy pantry staples.
Get the recipe from Making Thyme for Health.
Ground Turkey Chili
Nutrition: 360 calories, 9 g fat (2 g saturated fat), 690 mg sodium, 47 g carbs, 14 g fiber, 10 g sugar, 27 g protein (calculated without additional toppings)
Starting to see a pattern here? The end of the week means another soup to use up all your leftovers. And these ingredients were just begging to be made into a spicy turkey chili. It’s not only full of satiating fiber and protein, but this recipe also calls for metabolism-boosting chili powder to get your calorie-burning furnace revving.
Get the recipe from Ambitious Kitchen.
Veggie Quinoa Salad
Nutrition: 400 calories, 19 g fat (2 g saturated fat), 645 mg sodium, 50 g carbs, 9 g fiber, 8 g sugar, 17 g protein (calculated with ⅓-cup quinoa per serving, ½ oz peanuts per serving, and 1 serving dressing: juice from ½ lime or 1 tbsp, ½ tsp honey, ⅛ tsp sesame oil, ½ tbsp avocado oil, 1 tsp freshly grated ginger, ½ tsp fish sauce)
This week may look intricate, but once you prep all the veggies for this salad by following the recipe in its entirety, you’ll have the same produce chopped and ready for each of the following days. Just reduce the amount of quinoa you make to a ⅓ cup serving, and whip up a smaller batch of dressing (which we describe above in the nutrition information). Quinoa bowls are some of our favorite meals because they’re full of high-fiber veggies and lots of plant-based protein to keep your energy levels stable throughout the afternoon.
Get the recipe from Foodie Crush.
Chicken Satay Salad
Nutrition: 350 calories, 17 g fat (4 g saturated fat), 385 mg sodium, 17 g carbs, 5 g fiber, 6 g sugar, 30 g protein (calculated with warm water instead of, ⅓ cup smooth peanut butter, 2 tbsp rice vinegar, 2 tbsp Sriracha instead of sweet chili sauce, 1 serving veggies from Thai Quinoa Salad, 1 chicken thigh per serving)
Make your favorite restaurant appetizer at home with this easy recipe. The flavorful chicken will last all week long, bulking up your veggie dishes with lean protein to fuel your muscles and keep you feeling full. It’s paired with a delicious peanut sauce that doubles as a salad dressing and dipping sauce.
Get the recipe from Club Narwhal.
Nutrition: 400 calories, 19 g fat (4 g saturated fat), 540 mg sodium, 29 g carbs, 5 g fiber, 6 g sugar, 30 g protein (calculated with 1 serving peanut butter sauce and sub shrimp for 1 chicken thigh from Chicken Satay Salad, 1 serving veggies from Thai Quinoa Salad, 2 spring roll wrappers)
Refreshing cucumber, crispy lettuce, fresh cilantro, and creamy avocado all wrapped up in rice paper wrappers and dipped in an indulgent peanut sauce—there’s only one way we could describe this powerful recipe: as a belly fat-blasting hero.
Get the recipe from Sally’s Baking Addiction.
Cold Peanut Noodle Salad
Nutrition: 390 calories, 10 g fat (1 g saturated fat), 300 mg sodium, 58 g carbs, 7 g fiber, 7 g sugar, 17 g protein (calculated with 2 oz serving whole grain spaghetti, 1 serving peanut butter sauce from Chicken Satay Salad, 1 serving veggies from Thai Quinoa Salad)
Contrary to traditional weight loss mantras, pasta isn’t your enemy. In fact, whole wheat spaghetti is actually a low-glycemic carb, which means your body digests it slowly, keeping your blood sugar from spiking and hunger pangs at bay. It’s never more true than when it’s paired with the healthy fats] found in the peanut sauce and high fiber foods like veggies.
Get the recipe from Cooking Classy.
Chicken Satay Lettuce Wraps
Nutrition: 340 calories, 19 g fat (4 g saturated fat), 480 mg sodium, 16 g carbs, 5 g fiber, 6 g sugar, 29 g protein (calculated with 1 serving peanut butter sauce and 1 chicken thigh from Chicken Satay Salad, 1 serving veggies from Thai Quinoa Salad, bibb lettuce)
It’s Friday! What better way to celebrate than with these fun chicken satay lettuce wraps? Again, this recipe is great for using up any leftovers you have from the beginning of the week: everything tastes better when it’s wrapped in buttery bibb lettuce.
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Having trouble figuring out how to have a healthy lunch at work? You’ve got company.
More than half (56%) of employed Americans who typically eat lunch during work struggle to make that meal healthy, and more than nine in 10 are interested in making their work lunches healthier, a survey from the American Heart Association and the food service company Aramark has found.
It’s a problem with implications for the rest of the day. More than three quarters of those surveyed say they’re more likely to make healthier decisions at other times of the day if they eat healthy at lunch.
The survey was conducted online by The Harris Poll among 907 employed U.S. adults age 18 or older who say they typically eat lunch during work hours.
Among those surveyed:
- 91% want to make their typical workday lunch healthier. Those younger than 40 are more likely to be extremely or very interested, compared to employees older than 40 (65% vs. 55%).
- More than 4 in 5 (82%) agree that having healthy food options at work is important, and more than 2 in 3 (68%) value help from their employer in becoming healthier.
- Nearly 9 in 10 (86%) prepare work lunches at home at least some of the time, with women more likely to do so than men (91% vs. 82%).
- When eating an unhealthy lunch, employees younger than 40 are more likely to be affected at least a little bit by cost (91% vs. 79%) and choices of their peers or co-workers (75% vs. 50%) than employees older than 40.
On a stressful workday, about 1 in 3 (35%) says their lunch is less healthy than on a typical day, with women more likely to say so than men (40% vs 32%).
The survey was done on behalf of the American Heart Association and Aramark as part of their joint initiative, Healthy for Life 20 By 20.
Dr. Anne Thorndike, vice chair of the American Heart Association’s Nutrition Committee and associate professor at Harvard Medical School, said the findings could have a far-reaching positive influence.
“Understanding what employees are eating for lunch on a typical workday and what factors influence their choices helps us develop strategies to improve dietary intake with multi-level approaches through food systems, communities and individuals,” she said.
Inspired by its collaboration with the American Heart Association, Aramark has worked to improve nutrition across its menus in colleges and universities, hospital cafés and workplaces. The initiative has resulted in a 15% average reduction in calories, saturated fat and sodium, and significant increases in fruits, vegetables and whole grains at those dining location menus.
“Aramark and the American Heart Association are proud of our shared commitment to help millions of people lead healthier lives,” said Dan Wainfan, vice president, Brand Health, Wellness and Nutrition at Aramark.
Healthy for Life offers free educational programming and support resources.
These 21+ Meals Under 500 Calories are all hearty, healthy meals, with many high in protein — they will keep you going all day long!
I have been working really hard to add nutrition information to a lot of my recipes. Mostly the dinner and breakfast recipes, as dessert is usually a splurge and not an everyday thing (unless it is, and that’s okay, too!).
If you had asked me a few months ago, you’d know that I never had any intentions to add calorie counts to my recipes.
Not because they’re not healthy, but because it’s so easy for calorie calculators to be wrong. All brands of products are slightly different, and a lot of ingredients I don’t weigh, which makes it even more difficult. I don’t feel it’s realistic for me to give you a recipe that requires 468 grams of chicken breast — it makes more sense for me to ask for 2 chicken breasts, but 2 chicken breasts can vary greatly in size and calories.
I want you to keep that in mind as we go from here — all of my calorie counts were calculated using the My Fitness Pal Recipe Calorie Calculator (which is free for anyone to use!), and I’ve done my best to ensure they’re accurate. But they will still vary slightly for everybody.
If you have a condition that requires you to know exactly what you are eating, you will want to do your own calculations using your own preferred brand of ingredients. The nutrition information is only to be used as a guide.
I want you to know that I generally take my health and nutrition pretty seriously. I feel like most people who browse my recipe index would assume otherwise — when what comes up is pastas, and cheesy skillet dinners, and burritos.
However, I have done a lot of research about nutrition in my day. For a couple years before I had my first child, I was fascinated with it. I subscribed to all kinds of health and fitness magazines, and I counted calories.
These days, I focus on making healthier swaps so that I can eat the food I want to eat. I don’t count calories. I don’t deprive myself. I work out so I can eat cookies. And that’s what you’ll see here.
I don’t do kale chips, or salad, or just generally a lot of green things (though I do love a good mint chocolate cookie 😉 ). I confess — as I’ve confessed before — I am a picky eater.
So what you’ll find here are healthier dinner recipes with sneaky swaps and hidden veggies. If you’re looking to eat healthier but you can’t live off broccoli and celery alone, I’m your girl. I hope you enjoy these dinner recipes as much as I have!
P.S. If you have any favorite recipes you’d like me to make healthier, I would love to hear about them!
Slow Cooker Garlic Parmesan Chicken Stew: 255 calories
One Pan Teriyaki Chicken and Noodles: 413 calories
Easy Homemade Hamburger Helper: 469 calories
Loaded Baked Potato Breakfast Casserole: 166 calories
Healthier Skillet Chicken Parmesan: 440 calories (serve half a breast with pasta and veg for a full meal!)
Our Favorite Breakfast Burritos: 356 calories
The Best Oven Fried Chicken: 338 calories
Maple Ginger Beef: 224 calories (serve with rice and veggies)
Slow Cooker Mango Salsa Chicken: 160 calories (serve with buns or rice and salad)
Healthier Skillet Lasagna: 460 calories
Lightened Up Slow Cooker Cheeseburger Soup: 424 calories
Fajita Turkey Burgers: 172 calories (serve with buns if desired)
One Pot Chicken Chow Mein: 316 calories
Healthier Slow Cooker Hamburger Helper: 410 calories
Honey Lemon Chicken and Potato Skillet: 330 calories
Slow Cooker Italian Chicken Sandwiches: 112 calories (serve with buns if desired)
20 Minute Ham and Pineapple Rice: 208 calories
Quinoa Corn Chowder: 313 calories
Slow Cooker Beef and Lentil Sloppy Joes: 365 calories (serve with buns if desired)
30 Minute Skillet Chicken Stew: 278 calories
BBQ Chili Cheese Biscuit Casserole: 458 calories
Slow Cooker Honey Sriracha Chicken Tacos: 293 calories
I am thrilled to share the launch of our new Nutrition Facts category that features recipes with full nutritional data as well as Weight Watchers SmartPoints!
We’ve partnered with a registered dietician, who has been busy crunching the numbers and using her expertise to calculate accurate nutrition facts for many of our recipes. She’s taken the guesswork (and actual work!) out of determining just how many calories, fats, cholesterol, sodium and countless other metrics are included in each serving size, as well as Weight Watchers SmartPoints.
Look for the Just a Taste Nutrition Facts seal (pictured above) for the recipes that include this information displayed directly below the recipe directions. You can also visit our new Nutrition Facts category to quickly locate all of the recipes in one place.
Thank you for your feedback to bring about this amazing addition to our culinary community! As always, please feel free to email me at [email protected] with your comments and questions.
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