We all love food, don’t we? Especially the ones which come with large doses of titbits that make our taste buds dance. But there is one annoying thing that comes along with our delicacies. Yes, you got it right. Calories! You want a nutritious meal that gives you a rush of energy. And you want to satisfy your taste buds too. It appears you have been in quest of this combo since the dawn of mankind; but just could never get your hands on it.
Well, fret not! The wait is finally over. We understand you, and that’s why we have come up with 55 kickass recipes that are both super-nutritional and delicious. And guess what? They are no more than 400 calories each.
1. Chicken Salad Pita:
Ingredients :
1 wheat pita stuffed with 1\2 cup of chopped chicken breast, 1\2 grated apple and 1 teaspoon of low fat Greek yogurt.
The Hit :
Low fat Greek yogurt is one of the best sources of Calcium and Vitamin D!
Calorie Count : 344
2. Garden Pasta Salad:
Ingredients :
1 (16 ounce) package uncooked tri-color spiral pasta; 1/2 cup thinly sliced carrots
2 stalks celery, chopped; 1/2 cup chopped green bell pepper; 1/2 cup chopped red bell pepper; 1/2 cup chopped yellow bell pepper; 1 pint grape tomatoes, halved; 1/2 cup chopped green onion; 1 (16-ounce) bottle Italian-style salad dressing; 1/2 cup grated Parmesan.
The Hit :
Whole wheat pasta is rich in complex carbohydrates and fiber!
Calorie Count : 395
3. Red Lentil And Sweet Potato Pate:
Ingredients :
1 tablespoon olive oil (plus extra for drizzling), ½ finely chopped onion, 1 teaspoon smoked paprika (plus a little extra), 1 small peeled and diced sweet potato, 140 grams of red lentils, 3 thyme sprigs (leaves chopped), 500 ml low sodium vegetable stock, 1 teaspoon red wine vinegar, pitta bread and vegetable sticks to serve.
The Hit :
Olive oil is beneficial in curing Diabetes and Obesity. Pitta bread is high in carbohydrates and protein and very low in fat.
Calorie Count : 200
4. Caesar Salmon Wrap:
Ingredients :
1 pound salmon fillet, cut into 1 1/4-inch strips; olive oil; salt and pepper; 4 cups summer romaine lettuce torn into bite-size pieces; ¼ cup Caesar dressing; 2 tablespoons grated Parmesan cheese; ¾ cup croutons; 4 whole-grain wraps.
The Hit :
Salmon is an excellent source of high quality protein and vitamins. It is best known for Omega 3 fatty acids.
Calorie Count : 364
5. Club Salad:
Ingredients :
2 slices deli turkey, 1 cup grape tomatoes, 1 slice crumbled bacon, 2 cups of chopped iceberg lettuce tossed in 1 tablespoon low-fat mayo.
The Hit :
Lettuce is a whole life food and is an awesome food rich in protein and Omega 3 fatty acids.
Calorie Count : 254
6. Sushi Sandwich:
Ingredients :
2 slices deli turkey, ¼ cup grated part skim mozzarella and 1 chopped roasted red pepper rolled into a whole-wheat tortilla and sliced into rounds, sushi style
The Hit :
Whole-wheat tortillas are rich in fiber, iron and folic acid. They help cure diabetes.
Calorie Count : 296
7. Spicy Chickpeas And Tuna:
Ingredients :
3 ounces olive-oil packed light tuna with ½ cup chickpeas and cayenne over 2 cups chopped romaine lettuce.
The Hit :
Tuna contains Omega 3 fatty acids and is also a rich source of proteins!
Calorie Count : 290
8. Curry Egg Salad:
Ingredients :
2 hard boiled eggs, 2 tablespoons low-fat Greek yogurt, 1 tablespoon hot curry powder. Serve with 3 papadums.
The Hit : Eggs are the best source of protein and yogurt is rich in calcium and vitamin D!
Calorie Count : 251
9. Provolone Pasta With Beans And Tomatoes:
Ingredients :
1 cup cooked whole wheat pasta tossed with 1 cup steamed string beans, ½ cup halved cherry tomatoes, 1 tablespoon grated provolone.
The Hit : Provolone cheese contains vitamin A and calcium. And beans are rich in fiber and iron!
Calorie Count : 249
10. Mustard Hummus Mash:
Ingredients :
½ cup chickpeas mashed with 2 tablespoons each mustard and low-fat mayo on 2 slices toasted whole wheat bread
The Hit : Hummus is rich in nutrients and aids in weight control.
Calorie Count : 350
11. Roasted Vegetable Lasagna:
Ingredients :
4 red bell peppers, 1 teaspoon olive oil, ½ teaspoon salt, ½ teaspoon black pepper, 6 yellow squash, 1 large onion cut into 16 wedges, 4 minced garlic cloves.
The Hit : Yellow squash contains less calories and is cholesterol free! It also is a rich source of vitamin C.
Calorie Count : 275
12. Courgette, Broccoli and Gremolata Pasta:
Ingredients :
2 finely grated garlic cloves, zest 2 lemons (plus a squeeze of juice), finely chopped small bunch parsley, 200 grams broccoli broken into florets, 400 grams pasta bows, 1 teaspoon olive oil, 2 chopped courgettes.
The Hit : Broccoli is an amazing anti-oxidant and reduces cholesterol!
Calorie Count : 390
13. Peanut Chicken Pita:
Ingredients :
½ cup chopped chicken, 1 tablespoon bottled peanut sauce, 1 teaspoon chopped cilantro, all stuffed into a whole-wheat pita
The Hit : Chicken is a natural anti-depressant and contains high amounts of protein.
Calorie Count : 379
14. Spinach-Feta Calzone Casserole:
Ingredients :
1 tablespoon olive oil, 5 thinly sliced garlic cloves, 2 cups thinly sliced onions, ¼ teaspoon salt, ¼ teaspoon crushed red pepper, 2 pounds coarsely chopped fresh spinach, 3 ounces crumbled feta cheese.
The Hit: Calcium in feta cheese helps build stronger bones. Feta cheese might also promote weight loss.
Calorie Count : 275
15. Mexican Quinoa:
Ingredients :
½ cup cooked quinoa tossed with ¼ cup each black beans and thawed corn kernels, 1 diced red pepper, and chipotle chilli powder for taste.
The Hit : Quino is full of essential vitamins and promotes healthy blood sugar levels.
Calorie Count : 240
16. Carrot and Houmous Roll-ups:
Ingredients :
200 grams tub houmous, 4 seeded wraps, 4 carrots, a handful of rocket leaves
The Hit : Houmous can help in weight management and it also chickpeas which can lower cholesterol.
Calorie Count : 355
17. Roast Beef Wrap:
Ingredients :
3 ounces lean deli roast beef, 1 cup bagged coleslaw mix, 1 tablespoon horseradish in a whole-wheat wrap.
The Hit : Roast beef is a an excellent source of iron, zinc and protein!
Calorie Count : 267
18. Tarragon Caprese Salad:
Ingredients :
2 ounces sliced fresh mozzarella, 2 sliced beefsteak tomatoes, 2 tablespoons chopped fresh tarragon.
The Hit : Beefsteak tomatoes are rich in vitamins and low in calories. And tarragons are excellent sources of iron!
Calorie Count : 246
19. Avocado Turkey Rolls:
Ingredients :
4 slices deli turkey rolled with ¼ sliced avocado, 1 slice crumbled bacon, 4 large lettuce leaves, ½ teaspoon smoked paprika.
The Hit : Avocados possess high fiber content. They also contain Oleic Acid which is great for the heart.
Calorie Count : 264
20. Beet And Goat Cheese Salad:
Ingredients :
2 chopped roasted beets tossed with 2 cups of baby spinach, 1 tablespoon olive oil, 2 tablespoons crumbled goat cheese.
The Hit : Beets have the natural ability to cleanse the body. And goat cheese goes a great way in protecting the heart from ailments.
Calorie Count : 242 calories
21. Apple Sandwich:
Ingredients :
1 apple horizontally cut into 4 slices, 1 tablespoon cashew butter topped with 1 tablespoon pepitas (green pumpkin seeds).
The Hit : Apples are great foods that provide immunity against Alzheimer’s and Parkinson’s. Cashew butter largely consists of Oleic Acid which is good for the heart!
Calorie Count : 234
22. Vegan Pate:
Ingredients :
¼ cup cooked lentils, 2 tablespoons walnuts, 1 tablespoon olive oil.
The Hit : Walnuts have cancer fighting properties and also comprise of rare and powerful anti-oxidants.
Calorie Count : 371
23. Zucchini Fritters:
Ingredients :
4 ½ cups shredded zucchini, salt, ¾ cup self rising flour, 2 lightly beaten large eggs, 1 cup thinly scaled scallions (light and dark parts only), ¼ cup vegetable oil.
The Hit : Zucchini plays a vital role in lowering cholesterol levels in the body, and is also good for the eyes.
Calorie Count : 104
24. Marinated Kale And Chicken Salad:
Ingredients :
2 tablespoons fresh lemon juice and 1 tablespoon olive oil added to 2 cups shredded kale, which is allowed to marinate overnight. Toss in ½ cup diced leftover chicken and 1 tablespoon dried currants.
The Hit : Kale is a great anti-oxidant and an anti-inflammatory food. It is very rich in iron and vitamins.
Calorie Count : 333
25. Butternut Squash Salad:
Ingredients :
1 diced and peeled butternut squash, 2 teaspoons olive oil, 50 grams wild and brown rice, 50 grams puy lentils, 1 head broccoli cut into florets, 50 grams dried cranberries, 25 grams pumpkin seeds and juice of 1 lemon.
The Hit : Brown rice is rich in fiber and promotes weight loss. Cranberries have anti-ageing properties.
Calorie Count : 289
26. Mediterranean-Style Frittata:
Ingredients :
2 teaspoons olive oil, ¾ cup baked baby spinach, 2 green onions, 4 large egg whites, 6 large eggs, 1/3 cup crumbled feta cheese with sun-dried tomatoes, 2 teaspoons salt-free Greek seasoning, ¼ teaspoon salt.
The Hit : Green onions are rich in vitamin K and build immunity!
Calorie Count : 178
27. Grilled Eggplant Provolone:
Ingredients :
1 ½ tablespoons balsamic vinegar, 3 tablespoons olive oil, ¼ teaspoon dried oregano, 4 small eggplants cut in half lengthwise, ½ teaspoon kosher salt, freshly ground black pepper, ½ pound deli style thick sliced mild provolone.
The Hit : Eggplants contain essential phyto-nutrients which improve blood circulation. They are also known as brain foods as they help in brain nourishment.
Calorie Count : 196
28. Chicken Salad:
Ingredients :
½ cup diced chicken mixed with 2 tablespoons low fat mayo, 1 tablespoon raw pistachios, ¼ cup pomegranate seeds over 3 cups mixed spring greens.
The Hit : Pistachios are rich sources of vitamin A, B and E. They increase the haemoglobin count in the blood. And pomegranate seeds aid weight management.
Calorie Count : 286
29. Chilled Cucumber and Avocado Soup:
Ingredients :
Puree ½ cucumber, 1 Avocado, and juice of 1 lime.
The Hit : Cucumber replenishes and rehydrates the body. Avocado aids in WEIGHT LOSS AND prevents arthritis.
Calorie Count : 365
30. Bagel With Lox:
Ingredients :
2 tablespoons vegetable cream cheese, 2 slices smoked salmon, 1 tablespoon fresh dill on bagel thins.
The Hit : Bagels are good source of vitamin C, iron, protein and fiber!
Calorie Count : 250
31. Almond Butter And Banana Sandwich:
Ingredients :
1 tablespoon almond butter and ½ sliced banana sandwich on whole-wheat cinnamon bread.
The Hit : Almond butter is a rich source of calcium and copper which are responsible for brain cell communication and keep the brain functional.
Calorie Count : 331
32. Peanut Tofu Wrap:
Ingredients :
1 tablespoon Thai peanut sauce, 1 eight inch whole-wheat flour tortilla, 2 ounces thinly sliced seasoned baked tofu, ¼ cup sliced red bell pepper, 8 thinly sliced snow peas.
The Hit : Tortillas are very good source of calcium and potassium.
Calorie Count : 310
33. Egg Salad Sandwiches With Watercress:
Ingredients :
8 large hard-boiled eggs, 3 tablespoons non-fat plain yogurt, 1 tablespoon reduced-fat mayonnaise, 1 tablespoon grainy mustard, 4 trimmed and chopped scallions, salt and freshly ground pepper for taste, ¾ cup washed and stemmed watercress, 8 slices pumpernickel bread
The Hit : Watercress is an amazing source of phytonutrients!
Calorie Count : 289
34. Salmon Salad Sandwich:
Ingredients :
2 seven-ounce cans boneless and skinless salmon, ¼ cup minced red onion, 2 tablespoons lemon juice, 1 tablespoon extra-virgin olive oil, ¼ teaspoon freshly ground pepper, 4 tablespoons reduced-fat cream cheese, 8 slices toasted pumpernickel bread, 8 slices tomato, 2 large leaves romaine lettuce that are cut in half.
The Hit : Salmon is a rich source of omega 3 fatty acids!
Calorie Count : 286
35. Pasta Bolognese:
4 cups water, 1 teaspoon extra-virgin olive oil, 5 dried porcini mushrooms, 1cup rotini, ½ pound extra-lean ground beef, 1 tablespoon finely chopped yellow onion, 1 teaspoon chilli powder, 1 teaspoon dried basil, 1 pinch of ground black pepper, 8 ounces no-salt tomato sauce, 2 tablespoons fat-free ricotta cheese.
The Hit : Porcini mushrooms are a good source of vitamins A, C and fiber.
Calorie Count : 398
36. Chicken, Grape And Walnut Salad:
Ingredients :
3 oz. chopped and grilled chicken breast, ½ cup grapes (cut into halves), 3 tablespoons chopped walnuts, 3 tablespoons plain low-fat yogurt, salt, pepper, 3 cups romaine lettuce.
The Hit : Lettuce is a rich source of vitamin K and C.
Calorie Count : 143
37. Tex-mex Black Bean And Rice Bowl:
Ingredients :
¾ cup batch-cooked brown rice, ½ cup batch-cooked black beans, 1 cup batch-cooked roasted bell pepper strips, ¼ chopped avocado, 4 tablespoons batch-cooked homemade salsa.
The Hit : Black beans are known to regulate blood sugar levels and help prevent cancer.
Calorie Count : 306
38. Chopped Salad With Tangy Parmesan Dressing:
Ingredients :
3 tablespoons grated parmesan cheese, 2 tablespoons lemon juice, 2 tablespoons Dijon mustard, 2 tablespoons olive oil, salt and pepper for taste, 1 batch-cooked hard-boiled egg, 3 cups romaine lettuce, ½ cup chopped tomatoes, ½ cup chopped cucumber, 4 whole-grain crackers.
The Hit : Parmesan cheese, in addition to its rich protein and calcium presence, is also a rich source of sodium.
Calorie Count : 268
39. Chicken Ranch Salad:
Ingredients :
3 oz. batch-cooked chicken breast (cut into bite-size pieces), 4 tablespoons batch-made yogurt ranch dressing, 1 small chopped and batch roasted potato, 3 cups mixed spring greens, ½ cup chopped red bell pepper, ½ cup shredded carrots
The Hit : Chicken breast, apart from its deliciousness, is known for its lean protein content.
Calorie Count : 220
40. Rosemary Chicken With Arugula And White Beans:
Ingredients :
2 tablespoons red wine vinegar, 2 tablespoons chopped fresh rosemary, 2 cloves chopped garlic, 5 tablespoons olive oil, kosher salt and black pepper, 4 six-ounce boneless and skinless chicken breasts, 2 teaspoons Dijon mustard, 1 15.5-ounce can cannellini beans, 4 cups baby arugula (about 3 ounces), 1/4 small thinly sliced red onion.
The Hit : Very easy to prepare. And the Chicken is juicy and delicious.
Calorie Count : 394
41. Buttermilk Chicken And Tomato Salad:
Ingredients :
¼ cup buttermilk, ¼ cup mayonnaise, 1 tablespoon fresh lemon juice, 4 roughly chopped plum tomatoes, kosher salt and black pepper, 2 romaine hearts (torn into bite-size pieces), 1 2- to 2 ½-pound rotisserie chicken (cut up), 1/2 tablespoon chopped fresh chives.
The Hit : Plum tomatoes contain anti-oxidants which help fight free radicals.
Calorie Count : 390
42. Salmon With Fennel And Carrots:
Ingredients :
1 sliced bulb fennel, 2 sliced carrots, 1 sliced shallot, ¼ cup dry white wine, 4 six-ounce salmon fillets, kosher salt and black pepper, 1 sliced lemon.
The Hit : In addition to containing omega 3 fatty acids in salmon, the dish also has good amounts of calcium and sodium.
Calorie Count : 320
43. Tilapia Tacos With Cucumber Relish:
Ingredients :
1 tablespoon olive oil (plus more for the grill), 4 six-ounce tilapia fillets, 1 teaspoon ground coriander, kosher salt and black pepper, 6 sliced radishes, 1 halved and sliced cucumber, 2 tablespoons fresh lime juice, 8 warmed corn tortillas, 1 cup fresh cilantro leaves, ¼ cup sour cream.
The Hit : The fish tastes awesome with a squeeze of lime on it.
Calorie Count : 363
44. Chicken And Pepper Fajitas:
Ingredients :
2 tablespoons of olive oil; 8 ounces chicken cutlets, cut into 2-inch strips; 1 teaspoon ground cumin; kosher salt and black pepper; 2 cloves garlic, chopped; 1 medium onion, sliced; 2 bell peppers, sliced; 8 6-inch flour tortillas, warmed.
The Hit : The bell peppers add to the tasty merry!
Calorie Count : 348
45. Vegetarian Tacos With Goat Cheese:
Ingredients :
1 tablespoon olive oil; 1 14-ounce package extra-firm tofu, drained, patted dry, and crumbled; 1 1/2 teaspoons chili powder; kosher salt and black pepper; 1 10-ounce package frozen corn (2 cups), thawed; 1 5-ounce package baby spinach (about 6 loosely packed cups); 8 small flour tortillas, warmed; 3/4 cup crumbled fresh goat cheese (3 ounces); 3/4 cup store-bought refrigerated salsa.
The Hit : The dish is easy, flavourful and healthy. And having it with wheat tortillas will only make it even amazing!
Calorie Count : 355
46. Golden Chicken With Tomatoes And Olives:
Ingredients :
1 cup long-grain rice; 2 tablespoons olive oil; 1 pound boneless, skinless chicken breasts, cut into 2 1/2-inch pieces; kosher salt and black pepper; 1 large onion, thinly sliced; 1 pint grape or cherry tomatoes, halved; 1 cup large pimiento-stuffed olives, quartered; 2 cloves garlic, thinly sliced; 3/4 cup dry white wine; 3/4 cup fresh flat-leaf parsley, chopped.
The Hit : Fresh leaf parsley gives you a taste you can’t forget!
Calorie Count : 393
47. Haddock With Warm Frisee And Mushroom Salad:
Ingredients :
5 tablespoons olive oil; 3/4 pound mixed mushrooms (such as button, cremini, and shiitake), stems trimmed and cut into bite-size pieces; kosher salt and black pepper; 1/4 cup apple cider vinegar; 2 teaspoons Dijon mustard; pinch sugar; 1 small head frisée, leaves torn (about 4 cups); 1/2 head radicchio, leaves torn (about 2 cups); 4 6-ounce pieces skinless haddock, cod, or striped bass fillet.
The Hit : Mushrooms increase vitamin D levels throughout your diet! They also enhance your immune system and improve the nutritional intake.
Calorie Count : 337
48. Black Bean Soup With Roasted Jalapeno Salsa:
Ingredients :
2 tablespoons plus 2 teaspoons olive oil; 1 large poblano or green bell pepper, chopped; 2 cloves garlic, chopped; 1 large red onion, chopped; kosher salt and black pepper; 1 teaspoon ground cumin; 2 15.5-ounce cans black beans, rinsed, or 1 heaping cup dried black beans, soaked and cooked; 1 12-ounce bottle lager beer; 3 to 4 jalapeños, halved and seeded; 1/2 cup fresh cilantro leaves; 2 tablespoons fresh lime juice.
The Hit : The garlic in the soup is good for the heart. It boosts immunity as well.
Calorie Count : 262
49. Pork Tenderloin Sandwiches With Cilantro Slaw:
Ingredients :
1/3 small head of cabbage, thinly sliced (about 1 1/2 cups); 1 cup packed fresh cilantro leaves; 3 tablespoons red wine vinegar; 2 tablespoons olive oil; 1 teaspoon sugar; 1/2 teaspoon kosher salt; freshly ground black pepper; frozen Chili Sauce, thawed; 2 frozen pork tenderloins, thawed and sliced; 8 sandwich rolls; 5 small tomatoes or plum tomatoes, thinly sliced.
The Hit : The protein in pork tenderloin can be used to maintain strong tissues.
Calorie Count : 383
50. Quesadillas Huevos Rancheros:
Ingredients :
4 6-inch corn tortillas; 1/2 cup grated Monterey Jack cheese; 3 hard-boiled eggs; 1/4 cup salsa.
The Hit : High fiber content of the corn tortillas and proteins in eggs make this dish a healthy choice.
Calorie Count : 172
51. Braised Chicken And Spring Vegetables:
Ingredients :
1 tablespoon olive oil; 8 small bone-in chicken thighs (about 2 1⁄2 pounds); kosher salt and black pepper 1 cup low-sodium chicken broth; 12 medium radishes, halved; 3/4 pound carrots (about 4), cut into sticks; 1 teaspoon sugar; 2 tablespoons chopped fresh chives.
The Hit: Springing vegetables into the main dish makes the entire meal healthier and balanced.
Calorie Count: 237
52. Parchment-Baked Halibut With Sauteed Spinach:
Ingredients :
4 6-ounce pieces skinless halibut fillet; kosher salt and black pepper; 12 sprigs fresh thyme; 1 small orange, thinly sliced; 2 tablespoons olive oil; 1 10-ounce package spinach, thick stems removed (about 16 cups); 2 cups fresh basil leaves.
The Hit : Helpings of spinach are rich in iron and help build metabolism and immunity.
Calorie Count : 350
53. Baked Spinach and Pea Risotto:
Ingredients :
2 tablespoons unsalted butter; 1 shallot, chopped; kosher salt and black pepper; 1/2 cup dry white wine; 3 cups low-sodium vegetable or chicken broth; 1 cup Arborio rice; 1 cup frozen peas; 4 ounces flat-leaf spinach, roughly chopped (about 2 cups); 1/4 cup grated Parmesan (1 ounce), plus more for serving.
The Hit : This dish is so easy to prepare that you don’t have to wait any longer to gobble it down!
Calorie Count : 309
54. Quinoa With Mushrooms, Kale And Sweet Potatoes:
Ingredients :
1 cup quinoa; 2 tablespoons olive oil; 2 small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces; 10 ounces button mushrooms, quartered; 2 cloves garlic, thinly sliced; 1 bunch kale, stems discarded and leaves torn into 2-inch pieces; 3/4 cup dry white wine; kosher salt and black pepper; 1/4 cup grated Parmesan (1 ounce).
The Hit : One of the most innovative ways of using kale, this dish takes ‘healthy’ to another level.
Calorie Count : 361
55. Red Leaf, Roasted Pepper, And Pecorino Salad:
Ingredients :
3 tablespoons olive oil; 1 1/2 tablespoons red wine vinegar; 1/2 teaspoon Dijon mustard; 1/2 teaspoon honey; kosher salt and black pepper; 1 small head red leaf lettuce, leaves torn (6 cups); 1/2 cup store-bought roasted red peppers, sliced; 2 tablespoons capers; 2 ounces pecorino, shaved.
The Hit : The salty capers and shaved pecorino give this salad all the boost it needs.
Calorie Count : 229
So what is it that you are waiting for? Just grab a plate of these low calories lunches and have a healthy day!
