Found: Low Calorie Meals That Don't Suck (2025)

⅔ c. quinoa, cooked in almond milk

1 T. chia seeds

½ c. peaches or berries

¼ t. cinnamon

¼ t. nutmeg (optional)

1 t. honey

In a bowl, mix together quinoa, chia seeds, and fruit. Sprinkle on cinnamon and nutmeg, if using.

285 calories

Combine and enjoy!

215 calories

In a bowl, stir together the yogurt, honey, and cinnamon. Pour half of the mixture in a glass, lay banana slices and cereal over that, and then top with the remaining yogurt mixture.

285 calories

1 can wild salmon

½ T. reduced-fat mayo or Greek yogurt

1 T. each chopped celery, red onion, and parsley

2 large tomatoes, cored and partially hollowed out

½ to 1 oz. grated part-skim mozzarella cheese

8 to 10 asparagus spears, tough ends snapped off

Garlic salt to taste

Preheat the oven to 375°. Mist a rimmed baking sheet with olive oil spray. In a bowl, mix together canned salmon, mayo or yogurt, celery, onion, and parsley. Stuff ¼ c. of the salmon sal-ad into each tomato (you'll have leftovers), place tomatoes on the baking sheet, and top with the cheese. Lay the asparagus on the sheet alongside the tomatoes, lightly mist them with olive oil spray and season with a touch of garlic salt. Bake until the cheese melts and the asparagus is tender but still crisp, five to 10 minutes.

350 calories

¾ c. canned garbanzo beans, drained and rinsed

2 c. total chopped cucumbers, tomatoes, yellow bell peppers

1 to 2 T. chopped fresh basil and parsley (optional)

1 t. olive oil

2 T. fresh lemon juice

Pinch of salt

⅓ cup cooled cooked quinoa (optional)

Combine ingredients and serve.

340 calories

4-oz. lean grass-fed beef patty, cooked

2 large romaine or red-leaf lettuce leaves

Sliced pickles

Sliced tomato

1 T. low-fat Thousand Island dressing (optional)

On the side:

1½ c. crudités (baby carrots, celery sticks, broccoli spears, etc.)

1 T. hummus

Assemble your burger between the two lettuce leaves, and serve with the sides.

305 calories

1 lb. lean ground turkey

1 egg

½ c. cooked quinoa

1 t. dried Italian herbs (oregano, basil, etc.)

¼ t. salt

2 garlic cloves, minced

1½ c. broccoli florets, steamed

½ c. cooked whole wheat penne

½ c. store-bought low-sodium tomato sauce

1 T. grated Parmesan cheese

In a large bowl, combine first 6 ingredients. Roll into 2-inch balls. Coat a skillet with olive oil spray, and sauté 3 or 4 turkey balls over medium-low heat for a minute on each side. (Freeze the rest of the balls to use later.) Pour the marinara sauce on top, put a lid on the pan and simmer over low heat for 20 minutes. Pour the sauce and turkey balls over the penne, top with broccoli, and sprinkle on Parmesan.

450 calories

1 t. minced scallion

2 t. rice wine vinegar

1 t. reduced-sodium soy sauce or Bragg Liquid Aminos

1 t. minced peeled fresh or jarred ginger

1½ t. hoisin sauce

4 oz. chicken breast, cut into small strips

½ c. halved baby carrots

1 c. broccoli florets

¼ c. canned sliced water chestnuts, drained

¼ c. snow peas

½ c. sliced mushrooms

¼ c. canned bamboo shoots, drained

In a small bowl, combine the scallion, vinegar, soy sauce, ginger, and hoisin sauce. Set aside. Mist a wok or sauté pan with olive oil spray and place it over high heat. Add the chicken and stir-fry until cooked through, 5 to 7 minutes. Remove to a bowl. Throw the carrots, broccoli, and sauce mixture into the pan and stir-fry until the veggies are cooked but still crunchy, about 5 minutes. Add the water chestnuts, snow peas, mushrooms, bamboo shoots, and cooked chicken and stir to combine; cook for 1 to 2 minutes to heat through. Serve hot.

380 calories

2 c. veggies (whatever you have in the fridge), cut into bite-size pieces

½ garlic clove, minced

Salt and freshly ground black pepper

4 oz. black cod

½ t. reduced-sodium soy sauce or Bragg Liquid Aminos

1 scallion, white and light green parts, thinly sliced

¼ c. vegetable broth

Splash of dry white wine

Sesame seeds

Lemon wedges

Preheat the oven to 375°. Lay a big rectangle of parchment paper on a baking sheet; place the veggies and minced garlic on one end of the paper and season lightly with salt and pepper. Place the fish on top of the veggies, brush with soy sauce, and top with sliced scallion. Pour the vegetable broth and a splash of white wine over the whole thing. Fold the parchment over the fish and veggies and, beginning at one end, crimp the edges to seal it completely (you'll wind up with a semicircle-shaped packet). Bake for 10 to 15 minutes, then set aside to cool for 5 minutes. Open the parchment, sprinkle the fish with sesame seeds, add a squeeze of lemon juice, and serve.

430 calories

30 unsalted pistachios

1 dark chocolate square

This is a great snack if you're on the go—it doesn't perish, and there's no assembly required.

150 calories

1 low-carb tortilla

¼ c. marinara sauce

1 oz. lite shredded cheese (cheddar, Monterey jack, or Mexican blend)

¼ c. thinly sliced red onions

Spread sauce onto tortilla, add cheese and onions on top and bake in toaster oven at 350° for 5-7 minutes.

175 calories

½ c. fat-free Greek yogurt

½ c. mixed frozen berries

1 packet Stevia or 1 t. honey

Combine all ingredients. Blend for 30 seconds using an immersion blender or standing blender. Pour into ice-pop molds if you have them, or just pop the whole bowl into the freezer for 5-7 minutes.

130 calories