The short answer: Low calorie meals are lighter plates built from vegetables, lean protein and high-fiber carbs, so you feel full without heavy sauces, fried foods or oversized portions.
Our picks for low calorie meals
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Meal Planner & Grocery List
Weekly meals, a grocery list sorted by aisle, and pantry and freezer inventories so you shop once and waste less.
Printables
Family Recipe Binder
Section dividers, four recipe page layouts with room for the family story, 4x6 and 3x5 cards and a conversion chart - print it or type into the fillable version.
Printables
Budget Planner Printable
Twelve undated pages you can print every month: budget, bills, spending, savings and debt.
Below are 40 low calorie meal ideas in 6 groups (breakfast, lunch, dinner, soups, meatless and snacks), the simple plate formula behind them, a 7-day starter plan you can copy and swaps that cut calories from family favorites. Exact calories depend on your ingredients and portions, so check your labels. For 24 more morning options with calories, protein and fiber, see low calorie breakfast ideas.
I love cooking, and I've learned that the lightest weeks are the ones I plan ahead, before hunger picks dinner for me.
The low calorie plate formula
The Dietary Guidelines for Americans favor vegetables, fruits, whole grains, lean proteins and low-fat dairy, and that's the backbone of every meal below.
| Part of the plate | How much | Good choices |
|---|---|---|
| Vegetables | Half the plate | Broccoli, green beans, peppers, zucchini, salad greens, cauliflower |
| Lean protein | About a palm | Chicken breast, turkey, fish, shrimp, eggs, tofu, beans |
| Smart carbs | About a fist | Brown rice, quinoa, potatoes, whole-wheat pasta, corn tortillas |
| Flavor | A spoonful or two | Salsa, herbs, citrus, mustard, spices, a little olive oil |
Low calorie breakfast ideas
- Plain Greek yogurt with berries and a sprinkle of granola
- Veggie egg-white scramble with spinach, peppers and salsa
- Overnight oats with milk, chia and sliced banana
- Cottage cheese with peaches and cinnamon
- Two boiled eggs, an apple and a slice of whole-grain toast
- Spinach and mushroom egg muffins (bake a dozen on Sunday)
- Smoothie with frozen berries, spinach, yogurt and milk
Low calorie lunch ideas
- Turkey and veggie lettuce wraps with mustard
- Big chopped salad with chicken, chickpeas and lemon vinaigrette
- Tuna salad made with Greek yogurt, served in a pita half
- Leftover vegetable soup with a side of fruit
- Shrimp and cucumber rice-paper rolls
- Black bean and corn salad over greens
- Chicken and vegetable bento box with hummus
Low calorie dinner ideas
- Sheet-pan lemon chicken with broccoli and red onion
- Turkey taco lettuce boats with pico de gallo
- Shrimp stir-fry over cauliflower rice
- Baked cod with green beans and roasted potatoes
- Zucchini noodles with turkey marinara
- Stuffed peppers with lean ground turkey, rice and tomatoes
- Chicken fajita bowls with peppers, onions and salsa
- Salmon with roasted asparagus and quinoa
- Egg roll in a bowl (cabbage and lean ground pork or turkey)
- Grilled chicken kebabs with tzatziki and a cucumber salad
For more ideas built the same way, see our sheet pan dinners and high protein meals.
Low calorie soups
- Vegetable minestrone
- Chicken and vegetable soup with lots of carrots and celery
- Black bean soup topped with salsa
- Cabbage soup with tomatoes and herbs
- Turkey and white bean chili
- Lentil soup with spinach
Broth-based soups give you a big bowl for the calories. Our soup recipes list has more. A pot of easy cabbage soup is one of the lightest options.
Meatless low calorie meals
- Tofu and vegetable stir-fry
- Lentil and vegetable curry over a small scoop of rice
- Bean and veggie burrito bowl without the tortilla
- Spaghetti squash with marinara and a little parmesan
- Chickpea and spinach skillet
Low calorie snacks
- Apple slices with a tablespoon of peanut butter
- Baby carrots, cucumbers and hummus
- Air-popped popcorn
- A cheese stick and a handful of grapes
- Plain yogurt with cinnamon
A 7-day low calorie starter plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Greek yogurt and berries | Chopped chicken salad | Sheet-pan lemon chicken |
| Tuesday | Egg muffins | Leftover lemon chicken bowl | Turkey taco lettuce boats |
| Wednesday | Overnight oats | Black bean soup | Shrimp stir-fry |
| Thursday | Greek yogurt and berries | Leftover stir-fry | Stuffed peppers |
| Friday | Egg muffins | Turkey lettuce wraps | Baked cod and green beans |
| Saturday | Veggie egg-white scramble | Lentil soup | Chicken fajita bowls |
| Sunday | Cottage cheese and peaches | Big chopped salad | Zucchini noodles with turkey marinara |
Dinners make enough for the next day's lunch, which cuts both cooking and cost.
Easy calorie-cutting swaps
| Instead of | Try | Why it helps |
|---|---|---|
| Sour cream | Plain Greek yogurt | Similar tang, more protein |
| Creamy dressing | Lemon vinaigrette or salsa | Much lighter per spoonful |
| Big pasta bowl | Half pasta, half zucchini noodles | Same plate size, fewer calories |
| Frying | Roasting or air-frying | Uses far less oil |
| Free-pour oil | Measured teaspoon or spray | Oil is the easiest calories to miss |
| Sugary drinks | Water, sparkling water or unsweetened tea | Drinks add up fast |
To compare packaged foods, the FDA's guide to reading the Nutrition Facts label shows where to find calories per serving and how many servings are in the package. Nutrition.gov's healthy eating page has more tools for planning balanced meals.
Eating out? Our healthiest fast food orders list 25 picks at 5 chains with calories, protein and sodium.
Plan your low calorie week
- Meal Planner & Grocery List, $3.99. Write down this week's meals and shop for them in one trip.
- Family Recipe Binder, $6.99. Keep the light recipes that become family favorites in one place.
- Budget Planner Printable, $5.99. Watch your grocery spending drop when you cook from a plan.
Browse all our Printables.
More meal ideas
To build these meals from the lightest ingredients, see our low calorie foods list with USDA calories per serving.
For filling, lighter meals, see our cottage cheese recipes and whether cottage cheese is good for you. Want a longer weeknight list? Browse our healthy dinner ideas.
For a light, low-calorie starter, see our egg drop soup recipe made with low-sodium broth. Between meals, keep low calorie snacks under about 150 calories ready to grab. Keep the grocery total down with meal planning on a budget.
Plan the week's meals and shop once
Weekly meals, a grocery list sorted by aisle, and pantry and freezer inventories so you shop once and waste less.
$3.99 · Instant download. Print at home or fill it in on screen. Or browse the full Home & Organizing collection.
Frequently asked questions
What counts as a low calorie meal? A low calorie meal is one that fills you up with fewer calories, usually by building the plate around vegetables, lean protein and high-fiber carbs instead of heavy sauces, fried foods and large portions of refined starch. On packaged foods, the FDA's "low calorie" label claim has a strict legal meaning, but at home it simply means a lighter, balanced plate that fits your own calorie goal.
How do you make a meal low calorie without feeling hungry? Make a meal low calorie but filling by covering half the plate with vegetables, adding a palm-sized portion of lean protein and keeping a fist-sized portion of whole grains or beans. Protein, fiber and water-rich vegetables add volume and staying power for relatively few calories.
What are some easy low calorie dinners? Easy low calorie dinners include sheet-pan chicken with vegetables, turkey taco lettuce wraps, shrimp stir-fry over cauliflower rice, black bean soup and zucchini noodles with turkey marinara. Each one uses a lean protein, lots of vegetables and a light sauce, and most are ready in about 30 minutes.
What are low calorie breakfast ideas? Good low calorie breakfasts include plain Greek yogurt with berries, a veggie egg-white scramble, overnight oats made with milk and fruit, and cottage cheese with sliced peaches. They pair protein with fruit or whole grains so you stay full until lunch.
How many calories should a meal have? There's no single right number, because calorie needs depend on age, sex, body size and activity. The Dietary Guidelines for Americans list estimated daily needs by group; divide your daily target across your meals and snacks, and check with a doctor or registered dietitian if you're trying to lose weight.
Are low calorie meals good for weight loss? Low calorie meals can help with weight loss when they help you eat fewer calories than you burn over time while still getting enough protein, fiber and nutrients. Very low calorie plans should only be followed with medical supervision.
How do I find out how many calories are in my meal? Add up the calories from each ingredient's Nutrition Facts label, then divide by the number of servings the recipe makes. Measure oils, dressings, cheese and nuts, because those are the easiest places for calories to creep up.
What are low calorie foods that are filling? Filling low calorie foods include leafy greens, broccoli, zucchini, cauliflower, berries, apples, broth-based soups, eggs, plain Greek yogurt, beans, lentils, chicken breast, white fish and shrimp. They're high in water, fiber or protein for the calories they bring.
Can low calorie meals be cheap? Yes, low calorie meals can be cheap. Beans, lentils, eggs, frozen vegetables, oats, cabbage, carrots and canned tomatoes are some of the cheapest ingredients in the store and fit easily into light meals. The Meal Planner & Grocery List ($3.99) from HomeBase Paper Co. helps you plan a week of them and shop with one list so nothing goes to waste.
Can I meal prep low calorie meals? Yes, low calorie meals are easy to meal prep. Cook a tray of lean protein, roast two pans of vegetables and make one pot of grains or beans on the weekend, then mix and match them into containers for 3 to 4 days. Keep sauces and dressings on the side so the food stays fresh and you control the portion.
What sauces are low in calories? Salsa, pico de gallo, mustard, hot sauce, lemon or lime juice, vinegar, soy sauce, marinara and plain yogurt sauces are all low in calories. Creamy dressings, butter sauces and cheese sauces are much higher, so measure them if you use them.
How do I plan a week of low calorie meals? Pick 4 or 5 dinners from a list like this one, plan to eat leftovers for lunch, and repeat two breakfasts all week. Write them on the Meal Planner & Grocery List ($3.99) from HomeBase Paper Co., then build your grocery list from that plan so the healthy choice is already in your fridge.
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Sources
- Dietary Guidelines for Americans dietaryguidelines.gov
- FDA: How to understand and use the Nutrition Facts label fda.gov
- Nutrition.gov: Healthy eating nutrition.gov