Eating light is not the same thing as eating less. These eight meals are centered on protein, fiber, and volume to keep you full and satisfied without the calorie excess.
1. High-Protein Chicken and Vegetable Soup
This is the soup you prepare on a Sunday and joyfully eat throughout the week. The broth is rich and herbal, the chicken is tender, and every mouthful is packed with veggies that keep you genuinely full long after the bowl is empty.
Ingredients
- 500g boneless, skinless chicken breast, chopped into small, bite-sized chunks
- 1 medium-sized onion, chopped
- 3 cloves of garlic, minced
- 3 medium carrots, peeled and cut into rounds
- 3 stalks of celery, chopped
- 1 medium zucchini, diced
- 1 cup of green beans, trimmed and cut in half
- 4 cups of low-sodium chicken broth
- 2 cups of water
- 1 teaspoon of dried thyme
- 1 teaspoon of dried rosemary
- 1 tablespoon of olive oil
- Salt and black pepper to taste
- Fresh parsley, chopped, for garnish
Instructions
Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 3 to 4 minutes, stirring occasionally, until it softens and turns translucent.
Add the minced garlic and stir for about 30 seconds until fragrant. Maintain the heat at medium so the garlic does not burn.
Add the chicken pieces to the pot. Stir and cook for about 5 minutes until the outside of the chicken is lightly golden.
Add the chicken broth and water to the pot and raise the temperature to bring it to a light boil. When the water starts boiling, throw in the carrots, celery, and the herbs. Lower the temperature until it is just simmering and cook the mixture, it’s lid off, for 10 minutes.
Add the green beans and zucchini to the pot. Continue simmering until the chicken is thoroughly cooked and all the vegetables can be pierced easily, for about 10 minutes more.
Add salt and pepper to taste and mix. Serve hot, and garnish with parsley if desired.
Calorie count is 280, serves 4.
2. Zucchini Noodles with Ground Turkey Bolognese
A classic bolognese in all its comfort without all the empty calories that come with the pasta. The whole meal is done in under 30 minutes, and the sauce is a thick, rich turkey and tomato mix that hugs the zucchini noodles.
Ingredients
- 400g turkey, lean and ground
- 4 zucchinis, 4 medium, spiralized into noodles
- 1 can crushed tomatoes (400g)
- 1 small onion, diced
- 4 garlic cloves minced
- 1 tbsp tomato paste
- 1 tsp dried oregano
- 1 tsp dried basil
- Pinch of red pepper flakes.
- 1 tbsp olive oil
- Salt and black pepper to taste.
- Fresh basil leaves for garnish.
Instructions
Put the olive oil into a pan under medium to high heat. When it heats up, add the onion and cook for around 3 minutes, stirring, until the onion is soft and just starting to turn golden in color at the edge.
Add garlic and red pepper flakes. Stir and cook for 30 seconds, then include the ground turkey. Use a wooden spoon to break the turkey apart. Continue cooking and stirring for 6 to 7 minutes until fully cooked and no pink remains.
Add the tomato paste and cook for 1 minute, providing a bit of insight into how to amplify the tomato paste’s flavor. Add the crushed tomatoes, oregano, and basil. Combine, then reduce the heat to low. Simmer for 10 minutes to allow the sauce to thicken. Stir and adjust seasoning with salt and pepper.
Before the sauce is done simmering, cook the zucchini noodles in a separate skillet. Toss for 2 to 3 minutes; they will retain water and become mushy if you cook them for any longer.
Evenly distribute the zucchini noodles into the bowls and place a generous helping of the bolognese sauce on top. Finish with some fresh basil and enjoy.
Each serving is 340 calories.
3. Low-Calorie Cauliflower Fried Rice with Egg
Cauliflower Fried Rice is better than it has any right to be. With the right cooking technique and seasoning, it is under 300 calories with the same satisfaction as takeout, and it’s ready in 15 minutes.
Ingredients
- 4 cups pre-riced cauliflower or 1 medium cauliflower head
- 3 beaten eggs
- 1 cup thawed peas and carrots
- 3 scallions
- 3 garlic cloves
- Fresh ginger
- Low-sodium soy sauce
- Coconut aminos or another tablespoon of soy sauce
- Sesame oil
- Cooking oil (neutral, like avocado or light olive oil)
Instructions
If using a whole cauliflower, slice it into large pieces and either grate using a box grater (large holes) or pulse in a food processor so that the cauliflower resembles grains of rice. Set the cauliflower into a clean kitchen towel or several paper towels and gently press to remove \excess moisture.
In a large skillet or wok, heat the cooking oil over high heat. When the oil is hot and shimmering, add the ginger and garlic to the oil, stirring constantly for 30 seconds to prevent burning.
Once the ginger and garlic are fragrant, add the thawed peas and carrots. Toss and stir over high heat for 2 minutes until the peas and carrots are heated through.
Next, push the remaining veggies to one side of the pan. Then, add the 3 beaten eggs to the empty side of the pan and let sit for 10 seconds. Using a spatula, gently pull the eggs apart to allow them to fully finish cooking. Then mix the eggs with the vegetables.
Cauliflower rice should be added to the pan and used to create an even layer. Cook on high, stirring at least once every minute and more (if desired) for 4 to 5 minutes until the cauliflower is golden and the pan is moisture-free.
Drizzle rice with soy sauce, coconut aminos, and sesame oil (to taste) and rice. Mix to combine and garnish with scallions.
Each serving is about 260 calories | 3 Servings
4. Greek Chicken and Quinoa Bowl
This meal is made with chicken, quinoa, vegetables, and sauce. It’s like a meal that makes you feel good when you eat it, and quick and easy to prepare.
Ingredients
- 2 boneless, skinless chicken breasts
- 1 cup quinoa, rinsed with cold water
- 2 low-sodium chicken broths
- 1 cup halved cherry tomatoes
- 1 medium-sized diced cucumber
- 1/4 size, thinly sliced (red onion)?
- 1/4 cup light feta cheese (crumbled)?
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- 1 tablespoon olive oil (add a little for the dressing)
- 1 lemon (juice)
- Salt, black pepper to taste
- (Parsley) fresh, roughly
Instructions
To a small saucepan, add rinsed quinoa and chicken broth. Bring to a boil over medium-high heat, then lower the heat to a simmer, cover, and cook for 15 minutes. Remove from heat and leave the lid on for 5 minutes. Use a fork to fluff.
As the quinoa cooks, season the chicken breasts on both sides with oregano, garlic powder, salt, and pepper to taste.
Pour olive oil into a skillet and set the heat to medium-high. Let the oil heat for a couple of minutes, then add the chicken.
Cook the chicken for 6 to 7 minutes on each side.
Cook until golden brown, and there is no pink showing in the thickest part of the chicken.
Once they are fully cooked, transfer them to a cutting board and give them 5 minutes to rest before slicing.
In a separate bowl, combine the lemon juice and salt to taste. Toss until the oil fully integrates.
Split the quinoa into 2 separate bowls. On each bowl, top with sliced chicken, then add cherry tomatoes, followed by cucumber, and finish with a topping of red onion.
Top with the lemon dressing. Finish with a sprinkle of feta crumbles and sliced parsley.
5. Lentil and Spinach Stew
Lentils are one of the most underrated ingredients that are high in fiber and low in calories.
They are comforting and filling. With the addition of warm spices, wilted spinach, and a squeeze of lemon, the broth is a great compliment. Plus, it only has 300 calories and tastes even better the next day.
Ingredients
- 1 cup green or brown lentils, rinsed under cold water
- 3 cups baby spinach
- 1 can (400g) diced tomatoes
- 1 medium onion, diced
- 4 cloves garlic, minced
- 1 medium carrot, peeled and diced
- 4 cups low-sodium vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon smoked paprika
- Juice of half a lemon
- 1 tablespoon olive oil
- Salt and black pepper to taste
Instructions
Add olive oil to a deep pot on medium heat, and add the carrot and onion. After 5 minutes, both should be softened.
Add garlic, turmeric, cumin, and smoked paprika. I suggest stirring around the pot for a minute. The spices will become fragrant, and the mixture should look a little dry before you add the broth.
Then, add the rinsed lentils, diced tomatoes, and vegetable broth.
Stir, then raise the heat to a boil. After that, turn the heat to low, place a lid on the pot, and let it simmer for 20–25 minutes.
The lentils should be soft, and the liquid should be mostly absorbed.
Take off the lid, and add the baby spinach. Let it simmer for another two minutes for the spinach to fully integrate with the stew.
Add the lemon juice, the salt, and pepper. Tweak the seasoning to your liking. You can have it as is or with crusty bread.
Calories: 300 Serves 4
6. Garlic Herb Baked Cod with Roasted Vegetables
Cod is one of the healthiest options you have for weeknight dinners.
While the fish fillets themselves have a mild taste, the garlic herb infusion makes it quite delicious.
Almost all of the cooking is done for you as the vegetables cook in the same tray as the fish.
Ingredients
- 2 cod fillets, about 150g each
- 1 medium zucchini, sliced into half moons
- 1 red bell pepper, cut into chunks
- 1 cup cherry tomatoes, left whole
- 1/2 cup broccoli florets
- 3 cloves garlic, minced
- 2 tablespoons olive oil, divided
- Juice of 1 lemon
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- Salt and black pepper to taste
- Lemon slices for serving
Instructions
Preheat your oven to 200°C (400°F). Line a large baking sheet with parchment paper.
Place the zucchini, bell pepper, cherry tomatoes, and broccoli on the baking sheet.
Drizzle with 1 tablespoon of olive oil and season with salt and pepper. Toss to coat and spread into a single even layer. Roast in the oven for 10 minutes.
As the vegetables roast, combine the rest of the olive oil, garlic, lemon juice, thyme, and parsley in a small bowl to create the herb oil.
Take out the baking sheet from the oven. Move the vegetables to the edges and make two empty spaces in the center. Put the cod fillets in those spaces and pour garlic herb oil on each fillet.
Put the baking sheet back in the oven and cook for 12 to 14 minutes until the cod is white all the way through and easily flakes apart with a fork.
Serve on a plate with lemon slices and put the roasted vegetables beside the fish.
Calories per serving is approximately 330, Serves 2.
7. Black Bean and Sweet Potato Tacos
With a great balance of flavor and a focus on healthy ingredients, these tacos are a great choice for a quick meal.
Black Beans are protein-packed and stress-roasted sweet potatoes, and make the meal feel hearty.
Ingredients
- 1 large sweet potato
- 1 can (400g) black beans
- 8 small corn tortillas
- 1/2 red onion
- 1 cup purple cabbage
- Fresh cilantro
- Juice of 1 lime
- 1/2 teaspoon of each spice: cumin, chili powder, garlic powder
- 1 tablespoon of olive oil
- Salt to taste
- 2 tablespoons of plain low-fat yogurt, optional
Instructions
Set your oven to 220°C (425°F) to make the sweet potato cubes.
Place the cubes on a baking sheet with some olive oil, cumin, chili powder, some garlic powder, and a pinch of salt.
Mix and spread so they’re in a single layer. Bake for 20 to 22 minutes, flipping the pieces halfway, to have them with golden edges and fork-tender.
In another pot, place the drained black beans, a pinch of cumin, and a pinch of salt, and stir every couple of minutes till the steam comes out for 5 minutes.
Place one corn tortilla flat on the stove so it can get burnt on each side for a few seconds.
Or place them in a damp paper towel in the microwave for a few seconds to warm them up.
The last part is the easiest. Spread some of the black beans on each tortilla and add a large portion of the roasted sweet potato. Finish with some of the shredded cabbage and red onion, and enjoy.
For serving, add chopped cilantro as well as fresh lime juice and yogurt, if desired. Enjoy while hot.
Approximately 370 calories per serving (2 tacos); Serves 4
8. Stir-Fried Shrimp and Broccoli with Brown Rice
This colorful shrimp and broccoli stir fry takes less than 20 minutes to prepare, and is a great alternative to takeout.
Paired with a rich brown rice and a sweet garlic ginger sauce, shrimp is one of the best proteins you can cook with.
Ingredients
- 300g raw shrimp (peeled and deveined)
- 3 cups broccoli (florets)
- 1 cup brown rice (cooked)
- 4 cloves garlic (minced)
- 1 teaspoon ginger (grated)
- 2 tablespoons soy sauce (low-sodium)
- 1 tablespoon oyster sauce
- 1 teaspoon sesame oil
- 1/2 teaspoon cornstarch dissolved in 2 tablespoons of water (cold)
- 1 tablespoon neutral oil (for cooking)
- Sesame seeds (for garnish)
- Sliced scallions (for garnish)
Instructions
Mix soy sauce, oyster sauce, sesame oil, and cornstarch in a separate bowl and set aside.
Using a paper towel, dry the shrimp. In a separate large, high-heat skillet or wok, add neutral cooking oil and heat until the oil begins to smoke.
Arrange shrimp in a single layer and do not stir for one minute.
Then flip the shrimp, and wait 30 more seconds. Cook until the shrimp is just turned and cooked completely. Remove the shrimp and place them in another bowl.
In the same pan, add the broccoli florets.
Stir fry over high heat for about 3 to 4 minutes until the broccoli is bright green and tender with some light charring on the edges.
If the broccoli begins to stick, or you want it more tender, add a little bit of water to the pan.
Add the garlic and ginger to the broccoli. Stir constantly for 30 seconds until you can smell it.
Put the cooked shrimp back in the pan and pour the sauce over them. Stir to combine.
Cook for one last minute, stirring, until the sauce thickens and turns the shrimp and broccoli into a shiny glaze.
Serve on the brown rice. Sprinkle with sesame seeds and top with sliced scallions.
Calories per serving is approximately 360, Serves 2.
Tips for Success
When stir-frying, cook on high heat.
If you cook on medium heat, your veggies will steam, and your shrimp will become rubbery.
High heat creates the golden, slightly charred edges that make the dish taste good.
For soups and stews, always season at the very end of the cooking.
The broth concentrates as it cooks, and if you salt it too early, you will end up with an oversalted pot.
When making cauliflower rice, make sure to press it dry and do not crowd the pan, or it will steam into mush instead of frying.
Cook your quinoa in broth every time because the flavor is significantly better, and you don’t lose anything by doing it.
Substitutions
Chicken breast, shrimp, cod, and ground turkey can be swapped in most of these recipes.
If you are cooking plant-based, firm tofu, tempeh, or canned chickpeas can be used in any recipe that calls for animal protein.
Zucchini noodles can be replaced with spaghetti squash or shirataki noodles. Cauliflower rice can be used instead of brown rice for a reduction in carbs.
For the Greek bowl recipe, any light vinaigrette can substitute for the lemon dressing, and the bowl won’t lose much if you omit the feta.”
Some of the recipes, like chicken soup, lentil stew, and turkey bolognese sauce, are all good for freezing for up to three months.
Make sure to let the food cool completely first, then you should package them into separate airtight containers, or else they’ll all freeze up in one big ice lump.
For the tacos, it’s best to keep all the ingredients separate in the fridge and assemble them fresh each time.
For all the other recipes, most should be good in the fridge for 3- 4 days and should keep until you eat them.
When it’s time to reheat, be sure to keep the brown rice and quinoa separate from the sauce so it doesn’t get soggy.