Low-calorie meals have gained popularity as a strategy for weight management and promoting overall health. These meals are designed to provide satisfying portions while minimizing calorie intake, making them an attractive option for individuals looking to maintain or lose weight. By focusing on nutrient-dense ingredients and mindful portion sizes, low-calorie meals can help create a calorie deficit, which is essential for weight loss.
We spoke with Susan Schachter, a registered dietitian, nutritionist, and co-founder of 120/Life, and Dr. Alex Foxman, MD, FACP, ABOM, to learn about six low-calorie and delicious meals you can make every day and still lose weight. They revealed that grilled chicken with roasted vegetables, Greek yogurt with berries and flaxseeds, spinach with mushroom omelette, protein smoothie with whey protein, spinach, & almond milk, cottage cheese with pineapple & chia seeds, and lentil soup are some of the best options.
1. Grilled Chicken With Roasted Vegetables
Grilled chicken breast is a lean source of protein that helps promote feelings of fullness and supports muscle maintenance, important for sustaining a healthy metabolism during weight loss. Roasted vegetables such as bell peppers and zucchini are low in calories but high in fiber, vitamins, and minerals, providing essential nutrients without excess calories.
Schacter says, "Chicken is a lean protein source that is low in calories and high in protein. The vegetables are nutrient-dense and provide fiber, vitamins, and minerals. Plus, grilling the chicken and roasting the vegetables adds flavor without adding extra calories."
Ingredients: 4 boneless, skinless chicken breasts, 2 bell peppers, 2 zucchinis, 1 onion, 2 tablespoons olive oil, juice of 1 lemon, salt and pepper to taste.
Instructions:
1. Preheat the grill to medium-high heat.
2. In a large bowl, combine the chicken breasts, olive oil, lemon juice, salt, and pepper. Mix well to coat the chicken.
3. Place the chicken on the grill and cook for 6-7 minutes on each side, or until cooked through.
4. While the chicken is cooking, preheat the oven to 400°F (200°C). 5. Spread the sliced vegetables on a baking sheet and drizzle with olive oil, salt, and pepper.
6. Roast the vegetables in the oven for 15-20 minutes, or until they are tender and slightly browned.
7. Serve the grilled chicken with the roasted vegetables on the side.
2. Greek Yogurt with Berries and Flaxseeds
Greek yogurt is renowned for its high protein content, which not only aids in keeping you feeling fuller for longer but also supports muscle health—a crucial component of any weight loss journey. Berries, with their vibrant colors and natural sweetness, provide an array of vitamins, minerals, and antioxidants without packing on the calories. Meanwhile, flaxseeds offer a boost of healthy fats and fiber, helping to promote satiety and keep hunger at bay.
"Adding berries provides antioxidants and fiber, while flaxseeds contribute omega-3 fatty acids, which is also important for heart health," notes Dr. Foxman.
3. Spinach and Mushroom Omelette
Spinach and mushroom omelette is a winner if you're watching your weight! Eggs give you a protein punch, keeping you full and satisfied until your next meal. And then you've got spinach and mushrooms—low-calorie but loaded with vitamins and minerals.
Dr. Foxman says mixing eggs, a high-quality protein source, with this leafy green plus mushrooms for added vitamins and minerals is the perfect recipe for those managing their weight.
"This combination supports muscle maintenance and provides nutrients like iron and vitamin D, which are often needed more as women age," he says.
4. Protein Smoothie with Whey Protein, Spinach, and Almond Milk
A protein smoothie with whey protein, spinach, and almond milk is a powerhouse meal for anyone looking to shed some pounds. Whey protein is a star player here—it's packed with protein, which helps keep you full for long, making it easier to stick to your calorie goals throughout the day.
As stated before, spinach adds a nutritional punch without adding many calories, offering up vitamins, minerals, and fiber to keep your body happy and healthy. And let's not forget almond milk—it's low in calories and adds a creamy texture without any guilt.
Dr. Foxman adds that "whey protein is a complete protein." Blending these ingredients together creates a delicious and nutritious concoction that not only fuels your body but also supports your weight loss journey. Plus, it's so easy to customize with your favorite fruits or a spoonful of nut butter for an extra boost of flavor and satiety.
5. Cottage Cheese with Pineapple and Chia Seed
Cottage cheese is a super protein—it keeps you full and fueled up for hours. Then there's the pineapple, adding a tropical sweetness and a burst of vitamins and fiber without loading you up on calories.
And let's not forget about chia seeds—tiny but mighty, they're packed with healthy fats and fiber that keep your tummy satisfied and your digestion on point. Together, this combo makes for a deliciously creamy and satisfying snack or meal that'll help you reach your weight loss goals without feeling deprived. It's simple to throw together, making it the perfect go-to when you're short on time but still want something tasty and nutritious.
Dr. Foxman agrees and further says that chia seeds specifically "are a great source of fiber and omega-3s."
6. Lentil Soup
Packed with plant-based protein and fiber, lentils help keep hunger at bay. The fiber also aids digestion and helps stabilize blood sugar levels, preventing energy crashes and reducing cravings for unhealthy snacks. What's great about lentil soup is its versatility—you can add a variety of vegetables and spices to create different flavor profiles without adding excess calories.
"Lentils are a good source of plant-based protein and fiber," Schachter notes. "It is low in calories and high in nutrients, making it a healthy and filling meal. Thay are also affordable and can be found at most grocery stores."
Ingredients: 1 onion, 2 garlic cloves, 2 celery stalks, 1 cup dry green lentils, 4 cups vegetable broth, 2 carrots, 1 bay leaf, salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion, garlic, and celery in olive oil until they are soft.
2. Add the lentils, vegetable broth, carrots, and bay leaf. Stir well to combine.
3. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 30-40 minutes, or until the lentils are tender.
4. Remove the bay leaf and season with salt and pepper to taste.
5. Serve the lentil soup hot.
