Dinner time is usually the meal of the day that gets a little extra attention. However, it also tends to be the largest meal of the day for many people. What this means is an unhealthy meal could completely destroy your healthy habits during the day.
To combat this, you need to have a few low-calorie recipes on hand to ensure you don’t sabotage your weight loss. We’re listing out some of our favorite low-calorie dinner ideas to help support your weight loss.
3 Tips To Making Low-Calorie Dinners
Creating low-calorie dinners should be a simple process – simplicity breeds consistency. Simple, low-calorie meals are crucial to an overall weight loss nutrition plan Here are 3 tips for choosing and preparing your low-calorie dinners.
1. Become An Expert at 2-3 Recipes
Don’t try to make everything!
Becoming highly skilled at just a few recipes can help streamline your dinner-making process and ensure you’re consistently eating nutritious, low-calorie meals.
When you’re familiar with a handful of recipes, you can make them quickly, adjust flavors, and get comfortable experimenting within a specific framework. Here’s how:
Master a Base Recipe: Choose 2-3 base recipes, such as a simple stir-fry, salad, or soup, that you can customize in different ways. For example, a basic stir-fry with vegetables and lean protein can be customized by changing the sauce or adding different veggies.
Optimize Prep: The more you make a dish, the quicker you’ll get at preparing the ingredients. With time, you’ll also learn tricks to minimize cleanup or make batch cooking easier, saving calories by reducing processed or takeout options.
Practice Efficient Cooking: You can also learn to control portions and adapt them to your specific needs by mastering a few recipes. For instance, knowing how much protein to add to a salad or soup lets you keep the calorie count in check while ensuring the dish remains satisfying.
2. Choose Simple Recipes
One issue people don’t cook is they find them complicated. Therefore, use simple recipes.
Simple recipes can help you save time and frustration, which can lead to consistent practice.
Minimalist recipes are easy to prepare and focus on wholesome ingredients you can feel good about. Here’s how to make simplicity work for you:
Use One-Pot or Sheet-Pan Dishes: One-pot meals (like soups, stews, and stir-fries) or sheet-pan dinners (where you cook everything on one tray in the oven) require fewer ingredients and less effort to prepare, which makes them low-maintenance and lower in calories.
Stick With Recipes With Minimal Ingredients: Making a meal with 20+ ingredients is significantly more complicated than one with 5, especially at the beginning. Starting your prep with a massive ingredient list only to find you have none of it in your house is stressful. You can always build from there, but start with simple recipes.
Start With Baking Recipes Or One-Pot: These recipes let you take everything together and throw it in the oven. After that, you can do what you want as your dinner cooks! Compare that to a stir-fry recipe where you must be present the entire time. This doesn’t mean you can never use other recipes, but it can help you manage your time better.
3. Choose Recipes You Can Easily Alter
Flexibility in your recipe choices is key to creating low-calorie dinners that remain interesting and satisfying. By selecting easily adjustable recipes, you can cater them to your taste preferences, dietary needs, and calorie goals. Here’s how to make this work:
Swap Ingredients Based on Availability: If a recipe calls for a specific vegetable or protein unavailable, swap it out for something similar. If a recipe calls for full-fat cheese, you can use a smaller amount of low-fat cheese or skip it entirely.
Swap Ingredients For Variety: Our favorite practice is using recipes that swap out proteins. For example, you can prepare the same base in a rice bowl but change out chicken breast chunks for ground beef or even steak pieces. This gives you multiple meals with the same recipe.
Reduce Caloric-Dense Ingredients: In recipes that call for oils, nuts, or higher-calorie cheeses, try reducing the amount or swapping for lower-calorie options. For instance, use a small amount of olive oil for sautéing instead of butter, or choose nutritional yeast as a cheese substitute.
Customize Portion Sizes: You can easily adjust the portion size of ingredients like grains or pasta to lower the overall calorie content of a meal. For example, you can swap out pasta for more veggies to make the dish lighter while maintaining fullness.
Experiment with Cooking Methods: If a recipe calls for frying, try baking or grilling to reduce calorie intake. Or, use a slow or pressure cooker to control fat and calorie content and increase flavor.
Awesome Low-Calorie Recipes
Here’s a list of our favorite low-calorie dinner ideas! We’re including a mix of sheet pan, one-pot, and slow cooker recipes. These include simple 5-ingredient recipes and some a bit more complex. We’re sure you can find something new on our list.
As always, calories and macronutrient info is approximate. Be sure to check with the ingredients you purchase.
*We got most of these recipes from https://www.eatingwell.com/ and https://www.allrecipes.com/
1. Chicken Rice Bowl
Calories: 239
Protein: 19g
Fat: 5g
Carbohydrate: 30g
We’re going to start with the most basic, low-calorie meal there is – chicken and rice. Its simplicity is what makes it such a crucial meal as you can make it so easy. Further, it makes it very simple to swap out protein – you could use steak, ground beef, or even grouper!
Ingredients (4 servings)
1 cup uncooked instant rice
1 cup chicken broth
1/2 cup chopped frozen green pepper, thawed
1/4 cup chopped onion
2 teaspoons olive oil
1 package (9oz) ready-to-use grilled chicken breast strips
1/2 cup frozen corn, thawed
1/2 cup frozen peas, thawed
1 teaspoon dried basil
1 teaspoon rubbed sage
1/8 teaspoon salt
1/8 teaspoon pepper
Directions
Cook rice in broth according to package directions.
Meanwhile, in a large skillet, sauté the green pepper and onion in oil for 2-3 minutes or until crisp-tender.
Stir in the chicken, corn, peas, basil, and sage.
Cook, uncovered, for 4-5 minutes over medium heat or until heated through.
Stir in the rice, salt, and pepper.
2. Sheet-Pan Salmon with Sweet Potatoes & Broccoli
Calories 504
Protein 34g
Fat 26g
Carbs 34g
Everyone knows they need to increase their omega-3 intake, and one of the best ways to get that done is with salmon! This sheet pan recipe is
Ingredients (4 servings)
1 ¼ pounds salmon fillet, cut into 4 portions
3 tablespoons low-fat mayonnaise
1 teaspoon chili powder
2 medium sweet potatoes, peeled and cut into 1-inch cubes
4 teaspoons olive oil, divided
½ teaspoon salt, divided
¼ teaspoon ground pepper, divided
4 cups broccoli florets (8 oz.; 1 medium crown)
2 limes, 1 zested and juiced, 1 cut into wedges for serving
¼ cup crumbled feta or cotija cheese
½ cup chopped fresh cilantro
Directions
Preheat the oven to 425°F.
Line a large rimmed baking sheet with foil and lightly coat it with cooking spray.
In a small bowl, mix together 3 tablespoons mayonnaise and 1 teaspoon chili powder. Set aside.
In a medium bowl, mix the sweet potatoes with 2 teaspoons of oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Spread them out on the prepared baking sheet and roast for 15 minutes.
Toss the broccoli with the remaining 2 teaspoons of oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper in the same bowl.
After the sweet potatoes have roasted for 15 minutes, remove the baking sheet from the oven. Stir the sweet potatoes and move them to the sides of the pan.
Place the salmon in the center of the pan and arrange the broccoli around it
Spread 2 tablespoons of the mayonnaise mixture over the salmon. Bake for an additional 15 minutes, or until the sweet potatoes are tender and the salmon flakes easily with a fork.
While everything bakes, zest and juice 1 lime, then add the lime zest and juice to the remaining 1 tablespoon of mayonnaise. Mix well.
Once cooked, divide the salmon among 4 plates and top each portion with 1/4 cup cheese and 1/2 cup cilantro. Serve the roasted sweet potatoes and broccoli on the plates, then drizzle with the lime-mayonnaise sauce. Garnish with lime wedges and any remaining sauce.
*To simplify this recipe, you can opt out of the last steps of adding the sauce
3. Sheet Pan Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
Calories: 436
Protein: 34g
Fat: 14g
Carbs: 45g
A bit of an upgrade to your typical chicken dinner. This sheet pan is terribly easy to make yet packs a ton of taste. This is a low-calorie, high-protein dinner.
Ingredients (4 servings)
2 tablespoons pure maple syrup
4 teaspoons olive oil
1 tablespoon snipped fresh thyme
½ teaspoon salt
½ teaspoon black pepper
1 pound sweet potatoes, peeled and cut into 1-inch wedges
1 pound Brussels sprouts, trimmed and halved
Nonstick cooking spray
4 bone-in chicken thighs, skinned
3 tablespoons snipped dried cranberries
3 tablespoons chopped pecans, toasted
Directions
Preheat oven to 425°F.
In a small bowl, combine maple syrup, 1 tsp oil, thyme, 1/4 tsp salt, and 1/4 tsp pepper.
In a large bowl, combine sweet potatoes and Brussels sprouts. Drizzle with remaining 1 tbsp oil, and sprinkle with remaining 1/4 tsp. salt and 1/4 tsp. pepper. Toss to coat.
Line a 15×10-inch baking pan with foil. Heat the pan in the oven for 5 minutes.
Remove the pan from the oven and coat with cooking spray.
Arrange chicken, meaty sides down, in the center of the pan. Arrange vegetables around the chicken.
Roast for 15 minutes.
Turn the chicken and vegetables, then brush with the maple syrup mixture.
Roast for 15 more minutes or until the chicken reaches 175°F and the potatoes are tender.
Serve topped with pecans and cranberries.
4. Mahi Mahi Fajita
Calories: 228
Protein: 22g
Fat: 12g
Carbs: 9g
This recipe is an awesome way to cook up some mahi mahi! From there, you can choose how to eat it. We would recommend pairing it with some spanish rice and beans or throw it in a low-calorie tortilla for some fish soft tacos!
Ingredients (4 servings)
3 tablespoons olive oil
2 tablespoons lemon juice
2 teaspoons chili powder
1 teaspoon ground cumin
½ teaspoon onion powder
½ teaspoon garlic salt
⅛ teaspoon black pepper
1 pinch cayenne pepper, or to taste
2 medium bell peppers, sliced
1 large white onion, sliced
4 (4oz) mahi mahi fillets, cut into 1-inch slices
Directions
Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper.
In a bowl, stir together olive oil, lemon juice, chili powder, cumin, onion powder, garlic salt, black pepper, and cayenne.
Spread bell peppers and onion on the prepared sheet pan. Pour half of the marinade over the vegetables and toss until well coated.
Roast vegetables in the preheated oven for 10 minutes.
While the vegetables are cooking, place mahi mahi in a bowl and cover with the remaining marinade. Toss until well coated and let sit for 10 minutes.
Remove vegetables from the oven and place mahi mahi pieces on top.
Return to the oven and cook for an additional 12 minutes, or until the fish is cooked through and flakes easily with a fork.
5. Sheet Pan Chicken Fajitas
Calories: 357
Protein: 30g
Fat: 12g
Carbs: 33g
You can even make chicken fajitas with sheet pan recipes. This makes making this delicious meal so easy. It contains chicken, peppers, and some classic Mexican spices.
Ingredients (8 tacos / 4 servings)
1 pound boneless, skinless chicken breasts
2 tablespoons extra-virgin olive oil
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon garlic powder
¾ teaspoon salt
1 large red bell pepper, sliced
1 large yellow bell pepper, sliced
2 cups sliced red or yellow onion (about 1 large)
1 tablespoon lime juice
8 corn tortillas, warmed
Lime wedges, cilantro, sour cream, avocado, and/or pico de gallo for serving
Instructions
Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.
Cut chicken breasts in half horizontally, then slice crosswise into strips.
In a large bowl, combine oil, chili powder, cumin, garlic powder, and salt.
Add the chicken to the bowl and stir to coat with the spice mixture.
Add bell peppers and onion to the bowl, then stir to combine.
Transfer the chicken and vegetables to the prepared baking sheet and spread in an even layer.
Roast on the middle rack for 15 minutes.
Turn the broiler to high and broil until the chicken is cooked through and the vegetables are browning in spots, about 5 minutes more.
Remove from the oven and stir in lime juice.
Serve the chicken and vegetables in warmed tortillas, topped with lime wedges, cilantro, sour cream, avocado, and/or pico de gallo if desired.
6. Slow Cooker Lime Cilantro Chicken
Calories: 147
Protein: 27g
Fat: 2g
Carbs: 5g
This recipe will make you fall in love with the slow cooker – 5 ingredients thrown in a slow cooker, and that’s it! You can opt to put the chicken on a bed of rice, make some tacos, or pair it with any other vegetables you want!
Ingredients (12 servings)
1 (16oz) jar of salsa
1 (1.25oz) package dry taco seasoning mix
1 medium lime, juiced
3 tablespoons chopped fresh cilantro
3 pounds skinless, boneless chicken thighs
Directions
Gather all ingredients.
Stir salsa, taco seasoning, lime juice, and cilantro together in a slow cooker until well combined.
Add chicken and spoon salsa mixture over the top to coat.
Cover and cook until chicken is no longer pink in the center and the juices run clear:
On Low for 6 to 8 hours, or
On High for 4 hours.
An instant-read thermometer should read at least 165°F (74°C).
Shred chicken in the crock with two forks, then mix with the sauce.
7. Slow Cooker Chicken Adobo
Calories: 254
Protein: 23g
Fat: 15g
Carbs: 5g
This Filipino dish is ridiculously easy to make – only 5 ingredients and 4 steps. All you need is a slow cooker!
Ingredients (6 servings)
1 small sweet onion, sliced
8 cloves garlic, crushed
¾ cup low-sodium soy sauce
½ cup vinegar
1 (3lb) whole chicken, cut into pieces
Directions
Place chicken in a slow cooker.
In a small bowl, mix the onion, garlic, soy sauce, and vinegar.
Pour the mixture over the chicken.
Cook on Low for 6 to 8 hours.
8. Sheet Pan Steak, Asparagus and Potatoes
Calories: 327 cal
Protein: 30g
Fat: 12g
Carbohydrates: 26g
Grilling isn’t the only way to prepare steak. This sheet pan recipe requires relatively few ingredients to serve up 4 servings of steak, asparagus, and potatoes.
Ingredients (4 Servings)
Steak
1 lb top sirloin steak, thinly sliced (about 1/2-inch thick pieces)
1 1/2 tbsp coconut aminos (can substitute with reduced-sodium soy sauce)
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp paprika
1/4 tsp garlic powder
Potatoes
1 lb potatoes
1 1/2 tbsp olive oil, extra virgin
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
Asparagus
1 lb fresh asparagus, trimmed
2 tsp olive oil, extra virgin
1/4 tsp salt
Directions
Combine coconut aminos, salt, pepper, paprika, and garlic powder in a resealable plastic bag or bowl.
Add the sliced sirloin to the marinade, seal the bag (or bowl), and toss to coat. Set aside while preparing other ingredients. (You can marinate for up to 12 hours if desired.)
Preheat the oven to 400°F. Line a 12″ x 17″ baking sheet with parchment paper.
Slice the potatoes in half lengthwise, then slice each half 2 to 4 times (depending on potato size) to create wedges:
Add potato wedges to the prepared baking sheet. Drizzle with oil, garlic powder, salt, and pepper. Stir to coat evenly.
Spread coated potatoes in a single layer on the baking sheet and bake for 20 minutes.
Remove potatoes from the oven. Carefully flip the potatoes and move them so they occupy about 1/3 of the baking sheet.
Spread marinated steak on the remaining 1/3 of the baking sheet beside the potatoes. Add asparagus to the last third.
Drizzle olive oil on the asparagus and sprinkle it with salt.
Bake for 8 to 10 minutes or until the steak is cooked to your liking.
9. Baked Italian Chicken Dinner
Calories: 423 cal
Protein: 30g
Fat: 15g
Carbs: 43g
This is one of the easiest recipes on this list. At just 5 ingredients and 4 directions, it doesn’t get much better than this! Plus, it’s delicious.
You can opt-out for a lower-calorie Italian mix to meet your needs.
Ingredients (4 servings)
cooking spray
1 pound skinless, boneless chicken breast cut into cubes
1 (10oz) package of frozen broccoli
4 potatoes, diced
¼ cup butter, melted
1 (.7oz) package of Italian dressing mix
Directions
Preheat the oven to 350°F (175°C) and spray a 13×9-inch baking dish with cooking spray.
Layer the chicken, broccoli, and potatoes evenly in the baking dish, following the order listed.
Drizzle melted butter over the top and sprinkle with Italian dressing mix.
Bake in the preheated oven for 45 to 60 minutes or until the chicken is cooked through and the potatoes are tender.
10. Sheet Pan Parmesan Chicken and Veggies
Calories: 535 cal
Fat: 25g
Carbs: 33g
Protein: 45g
Ok. This ingredient list is on the larger side, but we think it’s worth it once in a while. Parmesan chicken is as delicious as it sounds!
Ingredients (6 servings)
1 tablespoon dried oregano
1 tablespoon dried parsley
1 teaspoon paprika
½ teaspoon garlic powder
¼ teaspoon seasoned salt, or to taste
¼ teaspoon ground black pepper, or to taste
½ pound fresh green beans, trimmed
1 small red potato, diced
1 sweet bell pepper, chopped
1 cup broccoli florets, chopped
1 tablespoon minced garlic
3 tablespoons olive oil
⅓ cup all-purpose flour
4 tablespoons butter, melted
1 cup panko bread crumbs
1 cup freshly grated Parmesan cheese, divided
1 ½ pounds skinless, boneless chicken breasts, pounded flat and excess fat removed
Directions
Preheat the oven to 400°F (200°C). Line a sheet pan with parchment paper.
In a small bowl, combine oregano, parsley, paprika, garlic powder, seasoned salt, and pepper.
Place green beans, potato, bell pepper, broccoli, and garlic onto the prepared sheet pan. Drizzle with olive oil and sprinkle with 1/2 of the seasoning mix; toss to coat.
Place flour in one bowl. Place melted butter in a second bowl. In a third bowl, mix panko, 2/3 cup Parmesan cheese, and the remaining seasoning mix.
Slice chicken into 1 1/4-inch strips, then coat in flour. Dredge floured strips in melted butter, allowing excess butter to drip back into the bowl. Press into the Parmesan-panko mixture, coating both sides heavily.
Push veggies to one half of the sheet pan. Place coated chicken strips onto the other side. Sprinkle any remaining Parmesan-panko mixture over the chicken, pressing to adhere.
Bake in the preheated oven for 10 minutes. Flip chicken strips and stir veggies, then continue baking until chicken juices run clear and veggies are crisp-tender, for about 10 to 15 minutes. An instant-read thermometer inserted into the center of the chicken should read at least 165°F (74°C).
While the chicken and veggies bake, make the dipping sauce: Whisk together mayonnaise, ketchup, garlic powder, and Worcestershire sauce in a small bowl.
Remove chicken and veggies from the oven. Toss veggies with the remaining 1/3 cup Parmesan cheese. Serve with the dipping sauce (optional)
11. Sweet Potato & Black Bean Chili (Choice Of Protein)
Calories: 323
Protein: 13g
Fat: 8g
Carbohydrates: 55g
This is a delicious vegan chili that can be eaten as is or whatever protein you want. You can easily toss in some chunks of chicken breast, steak, or ground beef for an instant increase in protein.
Ingredients (4 Servings)
1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
½ teaspoon ground chipotle chile
¼ teaspoon salt
2½ cups water
2 (15oz) cans black beans, rinsed
1 (14oz) can diced tomatoes
4 teaspoons lime juice
½ cup chopped fresh cilantro
Directions
Heat 1 tablespoon plus 2 teaspoons of oil in a Dutch oven over medium-high heat.
Add 1 diced sweet potato and 1 diced onion; cook, stirring often, until the onion begins to soften (about 4 minutes).
Add 4 minced garlic cloves, 2 tablespoons chili powder, 4 teaspoons cumin, 1/2 teaspoon chipotle, and 1/4 teaspoon salt; cook, stirring constantly, for 30 seconds.
Add 2 1/2 cups water and bring to a simmer.
Cover, reduce heat to maintain a gentle simmer, and cook until the sweet potato is tender (about 10-12 minutes).
Add 2 (15oz) cans of beans, 14oz tomatoes, and 4 teaspoons lime juice; increase heat to high and return to a simmer, stirring often.
Reduce heat and simmer until slightly reduced (about 5 minutes).
Remove from heat and stir in 1/2 cup chopped cilantro.
12. Sheet Pan Chicken And Rainbow Vegetables
Calories: 394 kcal
Protein: 39g
Fat: 16g
Carbohydrates: 23g
This meal will deliver just about all the vitamins and minerals you need. With its servings of vegetables, whole chicken breast delivers a nice dose of protein. Use this when you need to use all the vegetables in your fridge before they get old!
Ingredients (4 servings)
1 medium sweet potato scrubbed and diced into 1/2-inch-wide pieces
3 tablespoons extra-virgin olive oil divided
1 ¼ teaspoons kosher salt divided
¾ teaspoon ground black pepper
1 ¼ pounds boneless, skinless chicken breasts cut into bite-size pieces (about 2 medium breasts)
1 small head of broccoli cut into florets (about 2 cups florets)
1 red bell pepper cored and cut into 1/2-inch pieces
1 zucchini halved lengthwise, then cut into 1/2-inch-thick half-moons
1 yellow squash halved lengthwise, then cut into 1/2-inch-thick half-moons
Zest and juice of 1 medium lemon
2 ½ teaspoons Italian seasoning
1 teaspoon garlic powder
1 teaspoon onion powder
¼ cup freshly grated Parmesan cheese
Directions
Toss the sweet potatoes with oil, salt, and pepper, then roast at 400°F for 10 minutes to give them a head start.
While the sweet potatoes are baked, toss the chicken and remaining vegetables with oil, lemon zest and juice, and seasonings.
Add the chicken and vegetables to the pan with the sweet potatoes.
Roast for an additional 15 to 20 minutes until the chicken is cooked through.
Top with Parmesan and DIG IN!
13. Sheet Pan Garlic Steak Bites With Veggies
Calories: 533
Protein: 35g
Fat: 29g
Carbs: 34g
Mmmmm….garlic and steak? We’re sold! This sheet pan dinner delivers an awesome steak dinner. Now, this is a little higher in calories than other low-calorie meals, but it can easily fit into a weight-loss meal plan.
Ingredients (4 servings)
1 pound beef sirloin steak, cut into 1 1/2-inch pieces
1 pound tiny new red and/or yellow potatoes, halved
12oz green beans, trimmed
1 small red onion, cut into 1-inch wedges
2 tablespoons olive oil, divided
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1 tablespoon Worcestershire sauce
2 tablespoons butter
1 clove garlic, grated
2 teaspoons chopped fresh rosemary or parsley
Directions
Set an oven rack about 6 inches from the heat source and preheat the oven to 450°F (230°C).
Lightly coat a 10×15-inch baking sheet with cooking spray.
In a medium bowl, toss together potatoes, green beans, onion, 1 tablespoon oil, and 1/4 teaspoon each of salt and pepper.
Spread the vegetable mixture in an even layer on the prepared pan.
Roast vegetables in the center of the preheated oven, stirring halfway through, for 15 minutes.
Meanwhile, toss together steak, Worcestershire sauce, and remaining 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper in the same medium bowl.
Preheat the broiler.
Push vegetables to the edges of the pan and arrange the steak in an even layer in the center.
Broil, turning steak halfway through, until desired doneness (140 to 145°F or 60 to 63°C for medium), about 6 to 8 minutes.
Melt butter in a small saucepan over low heat. Add garlic and cook until fragrant (about 30 seconds).
Drizzle garlic butter over steak and vegetables and sprinkle with rosemary.
14. Creamy Chicken & Mushrooms
Calories: 325
Protein: 29g
Fat: 20g
Carbs: 4g
Only 5 ingredients! This is a delicious, fast, and easy recipe to whip up a meal that’s just 325 calories yet delivers 29g of protein. This meal will definitely keep you feeling full!
Ingredients (4 servings)
4 (4- to 5oz) chicken cutlets (see Tips)
4 cups mixed mushrooms, sliced if large
½ cup dry white wine
½ cup heavy cream
2 tablespoons finely chopped fresh parsley
Directions
Sprinkle chicken with 1/4 teaspoon each of kosher salt and pepper.
Heat 1 tablespoon canola oil in a large skillet over medium heat.
Cook the chicken, turning once, until browned and just cooked through (7 to 10 minutes total). Transfer to a plate.
Add 1 tablespoon oil and mushrooms to the pan; cook, stirring occasionally, until the liquid has evaporated (about 4 minutes).
Increase heat to high, add wine, and cook until it has mostly evaporated (about 4 minutes).
Reduce heat to medium, stir in cream, any accumulated juice from the chicken, and 1/4 teaspoon each of salt and pepper.
Return the chicken to the pan and turn to coat with the sauce.
Serve the chicken topped with the sauce and sprinkled with parsley.
15. Baked Beans with Ground Beef
Calories: 346
Fat: 10g
Carbs: 41g
Protein: 23g
This meal is the definition of “hearty” – baked beans and beef. It packs a ton of protein from both plant sources and animals, giving you the best of both worlds. It’s a one-pot recipe, meaning it’s extremely easy to make.
Ingredients (6 servings)
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 pound lean ground beef
2 (15oz) cans of no-salt-added navy beans, rinsed
1 cup water
¾ cup ketchup
¼ cup molasses
1 teaspoon Dijon mustard
½ teaspoon garlic powder
¼ teaspoon salt
¼ cup chopped fresh chives (for garnish)
Directions
Heat oil in a large saucepan over medium-high heat.
Add onion and ground beef; cook, stirring and crumbling beef with a wooden spoon, until the onion has softened and the beef is no longer pink (about 5 minutes).
Add beans, water, ketchup, molasses, mustard, garlic powder, and salt; bring to a simmer.
Reduce heat to medium and cook, stirring, until the mixture is bubbling and slightly thickened (about 5 to 8 minutes).
Garnish with chives, if desired.
16. Sheet Pan Steak & Veggies
Calories: 327 cal
Protein: 30g
Fat: 12g
Carbohydrates: 26g
Another sheet pan recipe just because we love them! This is another low-calorie steak you can try for dinner!
Ingredients (6 servings)
2 pounds baby red potatoes
16oz broccoli florets
2 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon dried thyme
Kosher salt and freshly ground black pepper, to taste
2 pounds top sirloin steak, 1-inch thick, patted dry
Directions
Preheat the oven to broil. Lightly oil a baking sheet or coat with nonstick spray.
In a large pot of boiling salted water, cook potatoes until parboiled (12-15 minutes); drain well.
Place potatoes and broccoli in a single layer on the prepared baking sheet. Add olive oil, garlic, and thyme; season with salt and pepper to taste. Gently toss to combine.
Season steaks with salt and pepper to taste, and add to the baking sheet in a single layer.
Place the baking sheet in the oven and broil until the steak is browned and charred at the edges (about 4-5 minutes per side for medium-rare, or until desired doneness).
Serve immediately with garlic butter, if desired.
17. Beef And Broccoli
Calories: 313
Fat: 11g
Carbohydrate: 20g
Protein: 29g
Can you guess what’s in this recipe? Beef and broccoli! Straight to the point but easy and delicious. You can also choose to eat as is or pair it with other veggies, rice, quinoa, or cauliflower rice – you could even stir in some noodles!
Ingredients (2 servings)
1 tablespoon cornstarch
1/2 cup reduced-sodium beef broth
1/4 cup sherry or additional beef broth
2 tablespoons reduced-sodium soy sauce
1 tablespoon brown sugar
1 garlic clove, minced
1 teaspoon minced fresh ginger root
2 teaspoons canola oil divided
1/2 pound beef top sirloin steak, cut into 1/4-inch-thick strips
2 cups fresh small broccoli florets
8 green onions, cut into 1-inch pieces
Directions
Mix the first 7 ingredients.
In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat. Stir-fry beef until browned (1-3 minutes). Remove from the pan.
Stir-fry broccoli in the remaining oil until crisp-tender (3-5 minutes).
Add green onions; cook just until tender (1-2 minutes).
Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir until the sauce is thickened (2-3 minutes).
Add beef and heat through.
Low-Calorie Meals For Weight Loss
All of the above meals can be effective in your weight-class journey. We tried to provide a nice variety of low-calorie foods and styles of preparation, so we’re sure you’ll love it! Better yet, we hope it sparks some ideas for you to make up your own meals or look for other recipes. Once you realize you can easily cook low-calorie meals at home that are delicious, losing weight gets a whole lot easier!
