300–400 Calorie Meals
Light meals that keep you on track
All 300–400 calorie meals
Apple Cinnamon Oatmeal
Warm and comforting oatmeal with diced apples, cinnamon, and walnuts. A high-fiber breakfast that tastes like apple pie.
Avocado Toast with Poached Egg
Creamy avocado on whole grain toast topped with a perfectly poached egg. A balanced breakfast with healthy fats and protein.
Avocado Toast with Egg
Creamy avocado on whole grain toast topped with a perfectly cooked egg. A balanced breakfast under 400 calories.
Baked Cod with Roasted Vegetables
Flaky baked cod with colorful roasted vegetables. A light, protein-rich dinner that's naturally low in calories and full of flavor.
Banana Protein Pancakes
Fluffy pancakes made with mashed banana, eggs, and oats. 340 calories, 22g protein, no flour.
Beef and Broccoli Stir-Fry
Tender lean beef with broccoli in a savory garlic ginger sauce. 380 calories, 32g protein.
Grilled Chicken Salad with Vinaigrette
Fresh garden salad with grilled chicken, tomatoes, and a zesty lemon vinaigrette. 320 calories, 35g protein.
Mediterranean Chickpea Salad
A protein-packed no-cook salad with chickpeas, fresh vegetables, and feta cheese in a light lemon dressing. Perfect for meal prep.
Edamame Quinoa Salad
Protein-packed no-cook salad with edamame, quinoa, cucumber, and lemon dressing. 380 calories, 20g protein.
Greek Salad with Grilled Chicken
A classic Greek salad with juicy grilled chicken, feta cheese, olives, and fresh vegetables in a light vinaigrette.
Ham and Cheese Omelette
Fluffy 3-egg omelette with ham and cheddar. High-protein breakfast at 340 calories, 30g protein.
Lean Turkey Burger
Juicy turkey burger with lettuce wrap instead of bun. 350 calories, 35g protein, 5g fat, high-protein dinner.
Hearty Lentil Bolognese
Plant-based lentil bolognese with zucchini. 340 calories, 18g protein, comforting and satisfying.
Lentil Curry with Spinach
Fragrant red lentil curry with spinach and tomatoes. 380 calories, 20g protein, 14g fiber, vegan.
Low Calorie Breakfast Burrito
Protein-packed breakfast burrito with eggs, black beans, and salsa. 320 calories, 22g protein, keeps you full for hours.
Mediterranean Stuffed Bell Peppers
Colorful bell peppers stuffed with quinoa, chickpeas, and vegetables. A filling plant-based dinner that's naturally low in calories.
Oatmeal with Banana and Almonds
Creamy oatmeal topped with sliced banana, crunchy almonds, and a drizzle of honey. A filling high-fiber breakfast under 400 calories.
Whole Wheat Pasta with Marinara
Classic pasta with homemade tomato marinara sauce. Simple, comforting, 380 calories.
Roasted Pork Tenderloin with Vegetables
Juicy pork tenderloin with roasted Brussels sprouts and carrots. 350 calories, 36g protein.
Protein Berry Smoothie Bowl
A thick and creamy smoothie bowl packed with protein, antioxidants, and toppings. The perfect post-workout low-calorie breakfast.
Roasted Chicken and Root Vegetables
One-pan roasted chicken with parsnips, carrots, and Brussels sprouts. 380 calories, 36g protein.
Shrimp Tacos with Cabbage Slaw
Spicy shrimp in corn tortillas with crunchy cabbage slaw and lime. 380 calories, 28g protein.
Slow Cooker Turkey Chili
Hearty turkey chili with beans, tomatoes, and spices. 320 calories, 28g protein, feeds a crowd.
Spicy Shrimp Stir-Fry
A quick and fiery shrimp stir-fry loaded with vegetables. Ready in 15 minutes and packed with protein.
Turkey and Cheese Sandwich
Classic turkey sandwich with mustard on whole wheat. 390 calories, 32g protein, ready in 5 minutes.
Turkey Meatballs with Zucchini Noodles
Juicy turkey meatballs served over zucchini noodles with marinara sauce. A low-carb, high-protein dinner under 400 calories.
Veggie Breakfast Burrito
Scrambled eggs, black beans, and veggies in a whole wheat tortilla. 320 calories, 18g protein, portable meal.
Turkey Stuffed Zucchini Boats
Zucchini halves stuffed with seasoned ground turkey and topped with tomato sauce. 330 calories, 28g protein.