Tips for Successful Low Calorie Eating

Before we get to the recipes, here are some strategies to help you succeed with your low calorie eating plan:

• Plan ahead: Meal planning prevents impulsive, high-calorie choices when you're hungry
• Portion control: Use measuring cups and a food scale until you can eyeball portions accurately
• Volume eating: Focus on foods that provide volume without excessive calories (vegetables, lean proteins)
• Track consistently: Use calorie.gg's food calories database to log everything you eat
• Stay hydrated: Sometimes thirst masquerades as hunger
• Meal prep: Prepare multiple servings at once to save time and ensure healthy options are always available

1. Greek Yogurt Parfait with Berries and Granola

Calories: 285 | Protein: 18g | Carbs: 42g | Fat: 6g | Fiber: 5g

This simple yet satisfying breakfast combines protein-rich Greek yogurt with antioxidant-packed berries and crunchy granola.

Ingredients:

• 1 cup non-fat Greek yogurt (100 calories)
• 1/2 cup mixed berries (40 calories)
• 1/4 cup low-sugar granola (120 calories)
• 1 teaspoon honey (25 calories)

Preparation:

Layer the ingredients in a glass or bowl, starting with yogurt, then berries, and finally granola. Drizzle with honey for a touch of sweetness.

2. Veggie Egg White Omelet

Calories: 195 | Protein: 21g | Carbs: 10g | Fat: 7g | Fiber: 3g

This protein-packed breakfast will keep you full until lunch while providing essential nutrients from the vegetables.

Ingredients:

• 4 egg whites (68 calories)
• 1/2 cup spinach (10 calories)
• 1/4 cup diced bell peppers (10 calories)
• 1/4 cup diced mushrooms (5 calories)
• 1/4 cup diced tomatoes (8 calories)
• 1 tablespoon low-fat shredded cheese (40 calories)
• 1 teaspoon olive oil for cooking (40 calories)
• Salt and pepper to taste (0 calories)

3. Overnight Oats with Chia Seeds

Calories: 310 | Protein: 15g | Carbs: 45g | Fat: 8g | Fiber: 10g

Prepare this the night before for a grab-and-go breakfast that's both filling and nutritious.

Ingredients:

• 1/2 cup rolled oats (150 calories)
• 3/4 cup unsweetened almond milk (25 calories)
• 1 tablespoon chia seeds (60 calories)
• 1/2 scoop vanilla protein powder (optional) (50 calories)
• 1/2 small banana, sliced (50 calories)
• Cinnamon to taste (0 calories)
• 1/2 teaspoon vanilla extract (0 calories)

4. Avocado Toast with Poached Egg

Calories: 290 | Protein: 12g | Carbs: 30g | Fat: 15g | Fiber: 8g

This trendy breakfast is popular for good reason—it provides healthy fats, protein, and complex carbs in one delicious package.

Ingredients:

• 1 slice whole grain bread (80 calories)
• 1/4 medium avocado, mashed (80 calories)
• 1 poached egg (70 calories)
• Red pepper flakes (0 calories)
• Salt and pepper to taste (0 calories)
• 1 teaspoon lemon juice (0 calories)

5. Protein Smoothie Bowl

Calories: 320 | Protein: 25g | Carbs: 40g | Fat: 7g | Fiber: 7g

This thick, spoonable smoothie provides protein, healthy carbs, and antioxidants to fuel your morning.

Ingredients:

• 1 scoop protein powder (100 calories)
• 1/2 frozen banana (50 calories)
• 1/2 cup frozen berries (40 calories)
• 1/2 cup unsweetened almond milk (15 calories)
• 1 cup spinach (10 calories)
• Ice cubes as needed (0 calories)
• Toppings: 1 tablespoon each of sliced almonds (60 calories) and chia seeds (60 calories)

6. Mediterranean Chickpea Salad

Calories: 350 | Protein: 15g | Carbs: 45g | Fat: 12g | Fiber: 12g

This fiber-rich salad combines plant protein with fresh vegetables and heart-healthy olive oil.

Ingredients:

• 1/2 cup chickpeas, rinsed and drained (120 calories)
• 1 cup mixed greens (15 calories)
• 1/4 cup diced cucumber (10 calories)
• 1/4 cup diced tomatoes (15 calories)
• 1/4 cup diced bell pepper (15 calories)
• 2 tablespoons diced red onion (10 calories)
• 1/4 cup diced feta cheese (70 calories)
• 5 kalamata olives, sliced (25 calories)
• 1 tablespoon olive oil (120 calories)
• 1 tablespoon lemon juice (0 calories)

7. Turkey and Avocado Lettuce Wraps

Calories: 320 | Protein: 30g | Carbs: 15g | Fat: 18g | Fiber: 7g

These low-carb wraps deliver protein and healthy fats without the extra calories from bread.

Ingredients:

• 4 large lettuce leaves (romaine or butter lettuce) (10 calories)
• 4 oz sliced turkey breast (120 calories)
• 1/4 avocado, sliced (80 calories)
• 1/4 cup shredded carrots (10 calories)
• 1/4 cup sliced cucumber (10 calories)
• 2 tablespoons hummus (50 calories)
• 1 tablespoon mustard (0 calories)

8. Quinoa Bowl with Roasted Vegetables

Calories: 380 | Protein: 12g | Carbs: 55g | Fat: 14g | Fiber: 10g

This plant-based bowl provides complex carbs, fiber, and a variety of nutrients from colorful vegetables.

Ingredients:

• 1/2 cup cooked quinoa (110 calories)
• 1 cup mixed roasted vegetables (zucchini, bell peppers, onions, mushrooms) (100 calories)
• 1/4 cup roasted chickpeas (70 calories)
• 1 tablespoon olive oil (for roasting) (120 calories)
• 1 tablespoon tahini sauce (30 calories)
• 1 teaspoon lemon juice (0 calories)
• Fresh herbs (parsley, cilantro) (0 calories)

9. Tuna Salad Stuffed Tomatoes

Calories: 250 | Protein: 30g | Carbs: 15g | Fat: 10g | Fiber: 4g

This protein-rich lunch is light yet satisfying, with the tomato adding freshness and fiber.

Ingredients:

• 2 large tomatoes, hollowed out (60 calories)
• 1 can (5 oz) tuna in water, drained (120 calories)
• 1 tablespoon light mayonnaise (35 calories)
• 1 tablespoon Greek yogurt (10 calories)
• 1 tablespoon diced celery (0 calories)
• 1 tablespoon diced red onion (5 calories)
• 1 teaspoon Dijon mustard (0 calories)
• 1 teaspoon lemon juice (0 calories)

10. Zucchini Noodles with Turkey Meatballs

Calories: 350 | Protein: 35g | Carbs: 15g | Fat: 18g | Fiber: 5g

This low-carb alternative to traditional spaghetti and meatballs satisfies pasta cravings with a fraction of the calories.

Ingredients:

• 2 medium zucchini, spiralized (60 calories)
• 4 oz lean ground turkey meatballs (4 small meatballs) (160 calories)
• 1/4 cup marinara sauce (30 calories)
• 1 tablespoon olive oil (120 calories)
• 1 tablespoon grated Parmesan cheese (20 calories)
• 1 teaspoon Italian herbs (0 calories)

11. Baked Salmon with Asparagus

Calories: 320 | Protein: 35g | Carbs: 10g | Fat: 16g | Fiber: 4g

This omega-3 rich dinner provides quality protein and nutrients with minimal preparation.

Ingredients:

• 5 oz salmon fillet (200 calories)
• 1 cup asparagus spears (40 calories)
• 1 tablespoon olive oil (120 calories)
• 1 lemon, sliced (10 calories)
• 2 cloves garlic, minced (10 calories)
• Fresh dill or parsley (0 calories)
• Salt and pepper to taste (0 calories)

12. Chicken and Vegetable Stir-Fry

Calories: 350 | Protein: 35g | Carbs: 20g | Fat: 15g | Fiber: 6g

This quick and versatile dinner can be customized with whatever vegetables you have on hand.

Ingredients:

• 4 oz chicken breast, sliced (120 calories)
• 2 cups mixed vegetables (broccoli, bell peppers, snap peas, carrots) (100 calories)
• 1/2 cup bean sprouts (15 calories)
• 1 tablespoon sesame oil (120 calories)
• 1 tablespoon low-sodium soy sauce (10 calories)
• 1 teaspoon ginger, minced (0 calories)
• 2 cloves garlic, minced (10 calories)
• 1/4 cup chicken broth (10 calories)

13. Stuffed Bell Peppers with Turkey and Quinoa

Calories: 380 | Protein: 30g | Carbs: 35g | Fat: 12g | Fiber: 8g

These colorful stuffed peppers provide a complete meal in one package.

Ingredients:

• 2 medium bell peppers, halved and seeded (60 calories)
• 3 oz lean ground turkey (90 calories)
• 1/4 cup cooked quinoa (55 calories)
• 1/4 cup black beans, rinsed and drained (55 calories)
• 1/4 cup corn kernels (30 calories)
• 1/4 cup diced tomatoes (15 calories)
• 2 tablespoons shredded low-fat cheese (40 calories)
• 1 tablespoon olive oil (120 calories)

14. Shrimp and Cauliflower "Grits"

Calories: 320 | Protein: 30g | Carbs: 15g | Fat: 16g | Fiber: 5g

This low-carb take on shrimp and grits uses cauliflower for a fraction of the calories.

Ingredients:

• 4 oz shrimp, peeled and deveined (120 calories)
• 1 cup cauliflower rice (25 calories)
• 1/4 cup low-fat milk (30 calories)
• 2 tablespoons shredded cheddar cheese (55 calories)
• 1 slice bacon, chopped (45 calories)
• 1/4 cup diced bell pepper (15 calories)
• 1/4 cup diced onion (15 calories)
• 1 tablespoon olive oil (120 calories)
• Cajun seasoning to taste (0 calories)

15. Vegetable and Bean Soup

Calories: 250 | Protein: 15g | Carbs: 40g | Fat: 5g | Fiber: 12g

This hearty soup is filling, nutritious, and perfect for meal prep.

Ingredients:

• 1/2 cup mixed beans (kidney, white, chickpeas) (120 calories)
• 2 cups mixed vegetables (carrots, celery, onions, zucchini) (100 calories)
• 2 cups low-sodium vegetable broth (20 calories)
• 1 tablespoon olive oil (120 calories)
• 2 cloves garlic, minced (10 calories)
• 1 teaspoon Italian herbs (0 calories)
• 1 bay leaf (0 calories)

16. Lentil and Vegetable Curry

Calories: 350 | Protein: 18g | Carbs: 50g | Fat: 10g | Fiber: 15g

This fiber-rich curry is both filling and flavorful.

Ingredients:

• 1/2 cup cooked lentils (115 calories)
• 1 cup mixed vegetables (cauliflower, peas, carrots) (80 calories)
• 1/4 cup light coconut milk (60 calories)
• 1 tablespoon curry powder (20 calories)
• 1 teaspoon turmeric (0 calories)
• 1 teaspoon cumin (0 calories)
• 1 tablespoon olive oil (120 calories)

17. Tofu and Vegetable Stir-Fry

Calories: 300 | Protein: 20g | Carbs: 25g | Fat: 15g | Fiber: 8g

This protein-rich vegan meal comes together quickly for a satisfying dinner.

Ingredients:

• 4 oz firm tofu, cubed (100 calories)
• 2 cups mixed vegetables (broccoli, snap peas, bell peppers, mushrooms) (100 calories)
• 1 tablespoon sesame oil (120 calories)
• 1 tablespoon low-sodium soy sauce (10 calories)
• 1 teaspoon rice vinegar (0 calories)
• 1 teaspoon maple syrup (15 calories)
• 1 clove garlic, minced (5 calories)
• 1 teaspoon ginger, minced (0 calories)

18. Stuffed Portobello Mushrooms

Calories: 280 | Protein: 12g | Carbs: 30g | Fat: 14g | Fiber: 7g

These meaty mushrooms make a satisfying main dish with plenty of umami flavor.

Ingredients:

• 2 large portobello mushroom caps (40 calories)
• 1/4 cup cooked quinoa (55 calories)
• 1/4 cup diced bell pepper (15 calories)
• 1/4 cup diced zucchini (10 calories)
• 2 tablespoons diced onion (10 calories)
• 1 clove garlic, minced (5 calories)
• 1 tablespoon olive oil (120 calories)
• 2 tablespoons goat cheese or vegan cheese alternative (40 calories)
• 1 tablespoon balsamic vinegar (10 calories)

19. Chickpea and Vegetable Buddha Bowl

Calories: 380 | Protein: 15g | Carbs: 50g | Fat: 15g | Fiber: 14g

This colorful bowl is as nutritious as it is Instagram-worthy.

Ingredients:

• 1/2 cup chickpeas, rinsed and drained (120 calories)
• 1/2 cup cooked brown rice or quinoa (110 calories)
• 1 cup roasted vegetables (broccoli, sweet potato, red onion) (100 calories)
• 1 cup fresh spinach (10 calories)
• 1/4 avocado, sliced (80 calories)
• 1 tablespoon tahini (30 calories)
• 1 tablespoon lemon juice (0 calories)
• 1 teaspoon maple syrup (15 calories)

20. Eggplant and Zucchini Lasagna

Calories: 320 | Protein: 20g | Carbs: 25g | Fat: 16g | Fiber: 8g

This low-carb lasagna substitutes vegetables for pasta but keeps all the flavor.

Ingredients:

• 1 medium eggplant, sliced lengthwise (80 calories)
• 1 medium zucchini, sliced lengthwise (30 calories)
• 1/2 cup low-fat ricotta cheese (100 calories)
• 1/4 cup shredded part-skim mozzarella (80 calories)
• 2 tablespoons grated Parmesan cheese (40 calories)
• 1/2 cup marinara sauce (60 calories)
• 1 egg white (17 calories)
• 1 tablespoon olive oil (120 calories)

21. Tuna and White Bean Salad

Calories: 290 | Protein: 30g | Carbs: 25g | Fat: 10g | Fiber: 8g

This no-cook meal is perfect for hot days or when you need something quick.

Ingredients:

• 1 can (5 oz) tuna in water, drained (120 calories)
• 1/2 cup white beans, rinsed and drained (100 calories)
• 1 cup arugula or mixed greens (10 calories)
• 1/4 cup diced cucumber (10 calories)
• 1/4 cup diced tomatoes (15 calories)
• 2 tablespoons diced red onion (10 calories)
• 1 tablespoon olive oil (120 calories)
• 1 tablespoon lemon juice (0 calories)

22. Microwave Sweet Potato with Black Bean Topping

Calories: 350 | Protein: 15g | Carbs: 60g | Fat: 7g | Fiber: 15g

This fiber-rich meal requires minimal preparation but delivers maximum satisfaction.

Ingredients:

• 1 medium sweet potato (130 calories)
• 1/2 cup black beans, rinsed and drained (110 calories)
• 1/4 cup salsa (20 calories)
• 2 tablespoons Greek yogurt (20 calories)
• 2 tablespoons shredded cheese (55 calories)
• 1 tablespoon olive oil (120 calories)
• 1 teaspoon cumin (0 calories)
• 1 teaspoon chili powder (0 calories)

23. Egg and Vegetable Muffins

Calories: 250 | Protein: 20g | Carbs: 10g | Fat: 15g | Fiber: 3g

These portable egg muffins make a great breakfast, lunch, or snack.

Ingredients (makes 2 servings, 3 muffins each):

• 6 eggs (420 calories)
• 1/2 cup diced bell peppers (30 calories)
• 1/2 cup diced mushrooms (10 calories)
• 1/4 cup diced onion (15 calories)
• 1/4 cup shredded cheese (55 calories)
• 1 tablespoon olive oil (120 calories)
• Salt, pepper, and herbs to taste (0 calories)

24. Greek Yogurt Chicken Salad Wrap

Calories: 350 | Protein: 35g | Carbs: 30g | Fat: 10g | Fiber: 5g

This lighter take on chicken salad uses Greek yogurt instead of mayonnaise.

Ingredients:

• 4 oz cooked chicken breast, diced (120 calories)
• 2 tablespoons Greek yogurt (20 calories)
• 1 tablespoon light mayonnaise (35 calories)
• 1 tablespoon diced celery (0 calories)
• 1 tablespoon diced apple (10 calories)
• 1 tablespoon diced red onion (5 calories)
• 1 tablespoon dried cranberries (30 calories)
• 1 teaspoon Dijon mustard (0 calories)
• 1 whole wheat tortilla (120 calories)
• 1/2 cup lettuce (5 calories)

25. Cauliflower Fried Rice

Calories: 280 | Protein: 20g | Carbs: 15g | Fat: 16g | Fiber: 6g

This low-carb alternative to traditional fried rice is quick, easy, and satisfying.

Ingredients:

• 2 cups cauliflower rice (50 calories)
• 3 oz cooked chicken, shrimp, or tofu (90 calories)
• 1 egg, beaten (70 calories)
• 1/2 cup mixed vegetables (peas, carrots, corn) (50 calories)
• 2 tablespoons low-sodium soy sauce (20 calories)
• 1 tablespoon sesame oil (120 calories)
• 1 clove garlic, minced (5 calories)
• 1 teaspoon ginger, minced (0 calories)
• 2 green onions, sliced (10 calories)