15 Low-Calorie Meals to Help You Lose Weight

When it comes to losing weight, eating healthy does not mean sacrificing taste or variety. The key is finding meals that are low in calories yet rich in nutrients, flavor, and satisfaction. From zesty salads to comforting soups, there are countless options that make eating well a breeze. These low-calorie recipes are simple to follow, use everyday ingredients, and are sure to become favorites in your weekly meal plan.

Zesty Lemon Chicken with Steamed Veggies

For a flavorful and filling low-calorie dinner, try this lemon chicken with steamed vegetables. Marinate chicken breasts in a mixture of fresh lemon juice, garlic, olive oil, and a pinch of black pepper for 30 minutes. Grill or pan-sear the chicken until golden and cooked through. Serve with a medley of steamed broccoli, carrots, and zucchini, seasoned with a sprinkle of sea salt and a touch of lemon zest. This dish is protein-packed, bursting with citrusy goodness, and takes less than 30 minutes to prepare, making it perfect for a busy evening.

Quinoa and Kale Salad with Citrus Dressing

This vibrant quinoa and kale salad is a perfect choice for a light yet satisfying meal. Toss cooked quinoa with finely chopped kale, diced cucumber, cherry tomatoes, and thinly sliced red onion. Drizzle with a homemade dressing made from orange juice, olive oil, a teaspoon of honey, and a dash of Dijon mustard. Top with a handful of toasted almonds for added crunch and enjoy a refreshing, nutrient-rich salad that is low in calories and big on flavor.

Spaghetti Squash with Garlic Tomato Sauce

Spaghetti squash is a fantastic low-calorie alternative to traditional pasta, and this recipe is both comforting and guilt-free. Roast a halved spaghetti squash at 400°F until tender, then scrape out the strands with a fork. In a skillet, sauté minced garlic in olive oil before adding diced tomatoes, Italian seasoning, and a pinch of red pepper flakes. Simmer the sauce until thickened, then toss it with the squash strands. Garnish with fresh basil and a sprinkle of Parmesan cheese for a comforting, low-calorie twist on a classic Italian dish.

Greek Yogurt Chicken Salad Lettuce Wraps

For a healthy twist on chicken salad, swap mayonnaise for protein-packed Greek yogurt. Combine shredded cooked chicken with Greek yogurt, a squeeze of lemon juice, diced celery, and chopped green onions. Add a pinch of salt and pepper for seasoning, then spoon the mixture into crisp lettuce leaves. These wraps are a crunchy, low-calorie lunch option that is perfect for meal prep or a quick midday bite.

Vegetable Stir-Fry with Tofu

Whip up a low-calorie stir-fry in minutes with fresh vegetables and tofu. Sauté cubed tofu in a non-stick pan until golden, then set aside. In the same pan, cook a mix of bell peppers, snap peas, carrots, and broccoli with a splash of low-sodium soy sauce and a drizzle of sesame oil. Add the tofu back into the pan and toss to coat. Serve this vibrant dish as is or over a small portion of brown rice for a balanced, flavorful meal.

Grilled Salmon with Lemon-Dill Yogurt Sauce

This simple grilled salmon recipe is light yet full of flavor. Season salmon fillets with salt, pepper, and a drizzle of olive oil, then grill until flaky. Serve with a creamy yogurt sauce made from Greek yogurt, fresh dill, lemon juice, and a pinch of garlic powder. Pair it with steamed asparagus or a mixed green salad for a satisfying low-calorie meal packed with healthy omega-3s and protein.

Cauliflower Rice Stir-Fry

Cauliflower rice is an excellent low-carb alternative that works perfectly in stir-fries. Sauté grated cauliflower in a pan with a mix of diced onions, bell peppers, peas, and carrots. Add a splash of low-sodium soy sauce, a drizzle of sesame oil, and a dash of garlic powder for flavor. Top with a fried egg or diced chicken for added protein, creating a quick, low-calorie meal that feels indulgent but stays healthy.

Turkey Meatball Zucchini Noodles

For a lighter take on spaghetti and meatballs, use zucchini noodles and lean turkey meatballs. Spiralize fresh zucchini into noodles and sauté briefly with olive oil, garlic, and cherry tomatoes. Prepare turkey meatballs with ground turkey, egg, breadcrumbs, and Italian herbs, then bake or pan-fry until cooked through. Serve the meatballs over the zucchini noodles with a spoonful of marinara sauce for a comforting, calorie-conscious meal.

Chickpea and Spinach Curry

This plant-based curry is hearty and nutritious while being low in calories. Sauté diced onions, garlic, and ginger in olive oil, then add canned chickpeas, chopped spinach, diced tomatoes, and your favorite curry spices such as turmeric, cumin, and garam masala. Simmer until the flavors meld together and the spinach is wilted. Serve with a small portion of brown rice or enjoy it as a standalone dish for a satisfying, protein-packed meal.

Shrimp and Avocado Salad

This refreshing salad is perfect for a light, low-calorie lunch. Toss cooked shrimp with mixed greens, cherry tomatoes, cucumber slices, and diced avocado. Dress it with a tangy vinaigrette made from lime juice, olive oil, and a touch of honey. The healthy fats from the avocado and protein from the shrimp will keep you full, while the vibrant flavors make this salad a crowd-pleaser.

Lentil and Vegetable Soup

A warm bowl of lentil and vegetable soup is comforting and naturally low in calories. In a pot, sauté diced onions, carrots, and celery, then add lentils, canned diced tomatoes, vegetable broth, and your favorite seasonings like thyme and bay leaves. Simmer until the lentils are tender and the flavors are fully developed. This soup is rich in fiber and protein, making it ideal for weight loss and heart health.

Baked Cod with Herb Crust

This baked cod recipe is light, flaky, and packed with flavor. Coat cod fillets with a mixture of whole-grain breadcrumbs, chopped parsley, garlic, and a drizzle of olive oil. Bake until golden and flaky, then serve with a side of roasted vegetables like Brussels sprouts and sweet potatoes. It is a nutrient-dense meal that is low in calories and easy to prepare on a busy weeknight.

Stuffed Bell Peppers with Ground Turkey

Stuffed bell peppers are a colorful, low-calorie meal that is easy to customize. Hollow out bell peppers and stuff them with a mixture of cooked ground turkey, quinoa, diced tomatoes, onions, and your favorite spices. Bake until the peppers are tender and the filling is cooked through. This dish is high in protein and fiber, keeping you satisfied without adding unnecessary calories.

Cucumber and Hummus Wraps

These refreshing wraps are a great low-calorie snack or light lunch option. Spread a thin layer of hummus on a whole-grain tortilla, then layer it with cucumber slices, shredded carrots, spinach, and a sprinkle of feta cheese. Roll it up tightly and slice into halves or pinwheels for a quick, satisfying bite. This meal is hydrating, nutrient-rich, and perfect for on-the-go eating.

Eggplant and Tomato Bake

This simple vegetarian dish is hearty and flavorful. Layer slices of eggplant and tomato in a baking dish, sprinkling each layer with garlic, oregano, and a light dusting of Parmesan cheese. Bake until the eggplant is tender and the cheese is golden. Serve as a standalone dish or pair it with a small salad for a filling, low-calorie meal that celebrates fresh ingredients.

This article originally appeared on RetailShout.

More From RetailShout

Satisfy Your Cravings with These 13 Must-Try Asian Noodle Dishes

There’s something magical about a hot bowl of noodles loaded with flavors that transport you straight to the heart of Asia. Whether you crave the sweet and spicy kick of pad Thai, the savory depth of ramen, or the bold flavors of dan dan noodles, these recipes will help you satisfy those cravings with authentic taste. Read More.

10 Traditional German Desserts You Have to Try

Germany’s traditional desserts offer a delicious journey through rich flavors and classic recipes that have delighted taste buds for generations. From cakes to pastries, these treats are made with wholesome ingredients and carry a sweet simplicity that’s perfect for any occasion. Read More.

12 Classic Casseroles My Grandma Makes Every Week

There’s something about a warm casserole that just feels like home, especially the classics my grandma used to make every week. Whether it’s a cheesy, comforting dish or a savory, hearty bake, these timeless casseroles are crowd-pleasers that never go out of style. Read More.