Chicken And Chorizo Filo Pie
Calories: 426 Fat: 25g Carbs: 24.9g Protein: 23.9g 5-a-day: 0
Skill level: Easy Serves: 6 Cooking time: 1hr 50 mins
This low calorie meals is infused with chorizo and topped with crisp, golden filo pastry. A rich tomato-infused sauce brings this pie together nicely. Serve with new potatoes.
Filo pastry is a much lower-fat option than shortcrust pastry and is lighter too so you won’t feel overfull or bloated after eating it. The pine nuts add a bonus of nutrients including Vitamin C, Vitamin K, and calcium.
Both the chicken and chorizo are an excellent source of protein meaning there will be no snacking after this dinner. This recipe serves six.
Get the recipe: Chicken and chorizo filo pie
Stuffed Peppers With Couscous Courgette And Mozzarella
Calories: 243 Fat: 13.2g Carbs: 19.5g Protein: 11.2g 5-a-day: 1
Skill level: Easy Serves: 4 Cooking time: 20 mins
These stuffed peppers are so simple to make ready in just five easy steps. These sweet, refreshing peppers will keep you fuller for longer and count towards your five-a-day too.
Not only is couscous low calorie at just 178 calories per 100g, but it is also an excellent source of selenium. Selenium is a mineral with powerful antioxidant properties. It is known to help reduce cancer and heart disease risks.
Our stuffed peppers are packed with couscous, courgette and mozzarella but you could try stuffing them with rice, leftover chicken and different cheeses too. This recipe serves four but can easily be doubled to feed a larger family.
Get the recipe: Stuffed peppers with couscous, courgette and mozzarella
Low Calorie Tuna Pasta
Calories: 249 Fat: 3.4g Carbs: 20.3g Protein: 33.7g 5-a-day: 0
Skill level: Easy Serves: 1 Cooking time: 20 mins
Chunks of meaty tuna, green beans, and a light cream cheese dressing, this pasta has subtle flavours but is super satisfying. The calorie count is kept low in this dish thanks to the low fat cream cheese, wholewheat pasta and skimmed milk.
Claire says “Tuna calories per 100g are 132, which is very low considering that also provide massive health benefits. Tuna, as with nearly all fish, is packed full of omega-3 acids that help reduce cholesterol, resulting in a lesser risk of heart attacks.”
Weve used fresh tuna in this recipe but you could easily use tinned tuna for quickness – it may also be slightly cheaper than fresh if youre catering on a budget. Perfect for both lunch and dinner taking just five minutes to prepare.
Get the recipe: Tuna pasta
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Low Calorie Meals: 77 Easy Dinners Under 500 Calories
A selection of the best low calorie meals all under 500 calories – perfect for the whole family…
From split pea curry to mushroom risotto, from roast chicken to prawn stir-fry, here are the best low calorie meals under 500 calories that you can easily make at home.
Low calorie meals are often crammed full of lean protein like beans, lentils, or chicken breast for example, which are filling as well as low in elements that produce fat in the body. When looking for good low calorie meals try to pick ones with high-water contents as well, such as steamed or boiled vegetables, as this will naturally make you feel full and are considered low calorie filling foods , says registered dietician and nutritionist Claire Murphy.
When it comes to losing weight, eating a lighter, low calorie dinner in the evening can be beneficial. Choosing to eat low calorie meals at dinner time is easier for your body to digest. It is less likely to make you bloat or cause discomfort too, which can interrupt sleep. As well as aiding weight loss, our recipes are packed full of nutrient-rich vegetables. Most are high in protein, keeping you fuller for longer as well as assisting your metabolism energy.
And just like our low calorie lunches , these low calorie meals dont shy away from flavour either as most are infused with a variety of calorie-free herbs and spices.
Other High Volume Eating Highlights:
- High volume foods leave you full and satisfied
- High volume foods are typically nutrient dense
- High volume foods are typically high in protein, which is great for body composition
- Alleviates feelings of deprivation or other ill effects of dieting
- High volume foods are low in fat, allowing you to choose your healthy fat sources wisely
- The large size of meals and required chewing assist with the mental side of fat loss dieting
Another good example of high volume foods on display would be something like the fat free popcorn compared to baked Cheetos in the graphic below. The Cheetos have more calories, and you dont get to eat as many. Check out more graphics like this in my healthy snacks guide.
Okay, I think you get the gist of high volume eating.
One final note before we get into the recipes: While I picked up a few cooking skills on my way to a degree in nutrition, I dont particularly enjoy spending time in the kitchen. Therefore, most of the recipes will require minimal cooking and easy-to-prepare ingredients. If youd rather prepare things like riced/mashed cauliflower or green beans from fresh not frozen, by all means, go right ahead. My goal with these recipes is to shed light on how healthy eating doesnt have to be complicated.
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Mexican Stuffed Chicken With Red Rice
Calories: 479 Fat: 11.8g Carbs: 42.7g Protein: 53g 5-a-day: 3
Skill level: Easy Serves: 4 Cooking time: 25 mins
Our Mexican stuffed chicken with red rice is packed with jalapeño peppers, spinach, and Lancashire cheese. This mouth-watering recipe is ready in 30 minutes and is perfect served with fresh salad.
Chicken breasts are much lower in fat and calories than thighs for example, which is why they make a great choice in this recipe. Choosing to make flavoured rice from scratch is also a good way to cut calories and fat as some packet rice has high nutritional values.
As this dish is predominantly made with chicken, it is a high protein option keeping you fuller for longer. The spinach, tomatoes and peppers total three of your five a day in just one portion.
Get the recipe: Mexican stuffed chicken with red rice
Are You On A Diet But Craving Some Dessert Thats Filling But Low In Calories Then You Need To Try These High Volume Low Calorie Desserts That Will Satisfy Your Sweet Tooth But Help You Stay In A Calorie Deficit
As someone who suffers from a self-diagnosed case of chronic sweet tooth, I cant go more than a day or two without dessert. So when I started my weight loss journey, I knew that I had to find some high volume low-calorie desserts that would satisfy my cravings without derailing my progress. And I did!
Today, I have compiled for you a list of my top recipes for desserts that are extremely filling but dont pack in the calories. So if youre like me and have a hard time saying no to dessert, hopefully, these recipes will help you out!
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Strawberry Cheesecake Protein Ice Cream
Strawberries work wonders in protein ice cream. And adding a bit of diet soda adds a level of fluff thats super delicious.
Bonus: For which protein to choose, I recommend Optimum Nutritions Hydrowhey. Since hydrolyzed whey isolate is its primary ingredient, it tends to decrease any digestion issues like gas and bloating that can occur with some protein powders. For someone with a baby stomach like mine, I always feel great using this protein. If youre lucky and have an iron stomach, go with a cheaper alternative like their Gold Standard version.
Healthy Turkey Skillet Burrito
When it comes to losing weight, its important to keep things simple. After all, trying to lose weight is hard enough, right?
This skillet dish is as easy as they come. And since you only use one skillet, you spend less time in the kitchen.
And you spend more time relaxing after that hard work-out.
Its full of Mexican Flava, too, from the black beans, salsa, smoky ground turkey, and red bell peppers.
Besides being high in protein, it contains a ton of fiber too. In fact, one serving provides more than half of your daily fiber needs.
It is a great dinner choice.
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A Few More Healthy Snacking Tips
Ive always been a hungry human and found volume eating as a great approach that aligned with the philosophy that I wanted to take in regards to eating.
I have a FREE course called Essential Volume Eating that shows you why this approach can help you manage your hunger without going overboard on counting calories.
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Rotisserie Chicken & Vegetables
Dont sleep on the rotisserie chickens next to the checkout line. Theyre a great protein source, taste amazing, have zero cook time, zero clean up, and have an excellent macronutrient/calorie profile. This is another blank canvas meal that could be spiced up however you like with other vegetables, spices/herbs, etc. Have fun with it!
And in case youre looking for more rotisserie chicken ideas, check out the graphic below.
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Fried Rice With Cauliflower
Amount per 2 servings: Calories: 444 | Total fat: 16g | Protein: 32g | Carbohydrates: 46g
So recipe no.2 for my high protein, low calorie recipes is this Fried Rice with Cauliflower meal~
Notice that I did not say cauliflower fried rice thats because I do not believe in completely eliminating actual rice! Lets just say Im Asian and I do not believe that cauliflower can be a substitute for rice I mean, come on, rice is life! However, I still think cauliflower would make a fantastic addition to fried rice, to really add a ton of volume to your meal but also add those fantastic nutrients. Also, I added in some tofu for extra protein YUM!
Sweet Potato And Courgette Fish Cakes
Calories: 268 Fat: 7.6g Carbs: 35.8g Protein: 15.8g 5-a-day: 1
Skill level: Easy Serves: 4 Cooking time: 20 mins
Next on our low calorie meals list are these filling sweet potato and courgette fish cakes are bursting with flavour thanks to the splash of lime juice and a dusting of smoked paprika. Two fish cakes work out at just 321 calories, so you can easily serve with a side salad and still keep it under 500 calories total.
Made with both sweet potato and baking potatoes, along with courgette these cod-based fish cakes work out as two of your five-a-day per portion. As most of the ingredients are vegetables, the calorie count will naturally be lower.
Get the recipe: Sweet potato and courgette fish cakes
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Mexican Zucchini & Ground Beef Skillet
Want some more Mexican flavors? Try this Mexican Zucchini & Ground Beef Skillet.
Its tasty and really quick to prepare. So, its great for busy weeknight dinners.
The addition of the green chilies adds a pleasant heat. This is tempered by the coolness of the zucchini.
Besides being low in calories, zucchini is very nutritious. It contains immune-system boosters such as Vitamins A and C.
And surprisingly, its even a good source of bone-building minerals such as manganese and magnesium.
You will be using several spices to make this dish. So get out your measuring spoons. These ones here are professional grade, so they dont rust or get stained.
Storing Freezing And Reheating Instructions
- To store: The chicken and the rice are the two elements of the meal that require pre-preparation and storage. Both will keep well in the refrigerator, covered, for up to five days.
- To freeze: Place the cooled chicken into ziplock bags and the cooled rice into an airtight container. Store them both in the freezer for up to 6 months.
- Reheating: Microwave the chicken and the rice for 30-40 seconds, or until warm. Assemble the bowls then enjoy immediately.
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Homemade Beans On Toast
Calories: 360 Fat: 13.1g Carbs: 44.9g Protein: 14.8g 5-a-day: 3
Skill level: Easy Serves: 4 Cooking time: 15 mins
Our homemade baked beans serve four and will take just 20 minutes to prepare and cook. The mixed beans make this brunch option extra filling, making it one of our most ideal low calorie meals.
Beans are packed full of protein. Protein is important for building and repairing muscles and bodily tissues. As well as being an excellent vegan protein, butterbeans are rich in folate and iron which can help to prevent anemia.
Get the recipe: Homemade beans on toast
Can You Lose Weight By Not Eating Meat
Yes, it is possible to lose weight by not eating meat.
If youve ever wondered how to lose weight on a vegetarian diet, Healthline agree that a vegetarian diet can be full of fiber and nutrients, however, this is only when people choose mostly whole foods.
Eating a lot of processed foods on a vegetarian diet would not be conducive to losing weight as they often have a lot more calories and unhealthy fats in them.
To help keep the calories down these meals are a healthy addition to any vegetarian meal plan. But as I think youll agree, healthy eating doesnt have to be boring or tasteless!
The simple ingredients found in these easy vegetarian recipes are full of color and flavour but most importantly, they are packed with vital nutrients.
I hope you enjoyed this collection, let me know in the comments which recipe is your favourite?
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Buffalo Tofu Roasted Cauliflower & Sweet Potatoes
Amount per serving: Calories: 486 | Total fat: 25g | Protein: 22g | Carbohydrates: 46g
Hey, vegan weight loss recipes shouldnt have to be complicated! This is a very simple recipe which is perfect as a light but highly satisfying and well-balanced meal for dinner. Simply get your oven to do all the work!
Chicken And Spring Onion Pancakes
Calories: 298 Fat: 12.9g Carbs: 24.6g Protein: 20.2g 5-a-day: 0
Skill level: Easy Serves: 1 Cooking time: 5 mins
Not just for Pancake Day, these savoury chicken and spring onion pancakes are the perfect low calorie option that will keep you fuller for longer.
The protein in the chicken ensures youll be full after enjoying a portion of this recipe. At just 298 calories, serve these pancakes with a side salad or portion of sweet potatoes. Choose semi-skimmed milk over full fat to keep the fat count low, you could also choose skimmed milk as an alternative too. The spring onions add a zing of flavour to each bite, as well as being rich in fiber helping to aid digestion.
These pancakes are best made and eaten on the same day for the freshest flavour and taste.
Get the recipe: Chicken and spring onion pancakes
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What Is The Lowest Calorie Meal
The lowest calorie meal depends on the individual and their dietary needs. A meal between 400-500 calories ticks the boxes. My favorite high volume and low calorie meal is a dinner bowl. This involves lean protein, fresh vegetables, a grain, and some healthy fats. This combination promotes satiety and also is incredibly delicious. Here is how to make it.
Warm Chicken And Barley Salad
Calories: 313 Fat: 18.5g Carbs: 14.2g Protein: 23 5-a-day: 0
Skill level: Easy Serves: 4 Cooking time: 40 mins
Not only is this dish light on the calories, but it also works out as under £1 a head for a family of four. With fresh spinach, flaked almonds, and pearl barley, this warm chicken and barley salad is ideal for a hearty lunch.
Claire says “The mix of barley and chicken means that you have a high fibre meal made from two low calorie ingredients, with very little else to bulk up the numbers. Barley is high in fibre, especially beta-glucan, which can reduce cholesterol and blood sugar levels. It may also aid weight loss and improve digestion. Almonds have a high fibre and salt content, so removing them will lower the calorie levels slightly.”
This dish is ideal if youre looking to get your protein fix as its packed full of lean-protein from the chicken. This recipe is also so simple to make ready in just four easy steps.
Get the recipe: Warm chicken and barley salad
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Baked Courgettes Stuffed With Spiced Lamb & Tomato Sauce
A superhealthy way to eat lamb, that counts as 2 of your 5-a-day and is packed with iron and vitamin C
A one-pot packed with veg and tender lamb that will keep the whole family satisfied
This superhealthy, stir-fried side makes a tasty vegetarian supper served with rice and dhal
This gutsy one-pot can mostly be prepared in advance – just crack in the eggs at the end
Too hot to cook? This superhealthy salad makes a refreshing light lunch or starter