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23 Healthy 400 Calorie Meals

Counting calories? These 400 calorie meals are perfect for incorporating into a healthy diet. They’re full of nutrition, flavors, and low calorie.
recipes under 400 calories

Are your skinny jeans starting to feel snug? It’s time to hunker down and watch your diet.

Yes, exercise is good too. But the saying goes: “You can’t out-run a poor diet.”

So, you need to focus on eating meals that are low in calories. But eating low-calorie meals doesn’t mean having to eat meals that taste like cardboard.

After all, we just live once, and we need to enjoy our food too, right?

So, today I’m sharing 23 Healthy 400 Calories Meals. They’ll help you get back into those skinny jeans without skimping on taste.

So, what are you waiting for? Let’s get rolling!

1. Caprese Chicken

Caprese Chicken


Summer is the season for hanging out on the deck. And what’s summer without a good barbecue?

But hamburgers and hot dogs won’t get you closer to your weight loss goals. So, what’s a gal or guy to do?

Make this Caprese Chicken. It’s packed with Italian flavors, from the juicy vine-riped tomatoes to the salty mozzarella, to the sweet balsamic vinegar.

Move over hamburgers and hotdogs, and say hello to this yummy Caprese Chicken!

Besides being low in calories, it’s also high in protein. Protein helps keep you full, so you eat less.

As an added bonus, eating high protein meals also boosts your metabolism.

To make the chicken, you’ll need several spices. So, whip out those measuring spoons.

Per Serving:

  • Calories: 391
  • Fats: 18g
  • Protein: 49g
  • Carbs: 8g
  • Fiber: 2g
  • Sugar: 3g


2. Broccoli Cauliflower Rice Chicken Casserole

Broccoli Cauliflower Rice Chicken Casserole


When it comes to losing weight, meal prepping is crucial. Because let’s face it: You don’t want to be in the kitchen

This chicken casserole is perfect for meal prep. It makes 8 servings.

So, you have your lunches or dinners ready for an entire week. And it tastes incredible.

The combination of broccoli with mozzarella and Italian blend cheese is magnifico!

To keep it low in calories, you’ll be using cauliflower rice as your starch. Not only is cauliflower rice low in calories, but it’s also nutritious.

It’s a very good source of Vitamin C, which is essential for your immune system. And it is rich in Vitamin K, which helps your blood clot.

And it contains antioxidants that have health benefits. So, eat up that cauliflower rice.

If you’re short on time, you can simply use prepackaged cauliflower rice like this. However, if you have some extra time, you can make your own from scratch.

I like making mine from scratch because it saves me money. Making it is effortless.

Just chop your cauliflower into small pieces. Then place the pieces in a food processor, and process until they become like rice. This food processor should make easy work of it.

Winner, winner, chicken dinner. It’s also a very nice freezer meal.

Per Serving:

  • Calories: 375
  • Fats: 19g
  • Protein: 38g
  • Carbs: 13g
  • Fiber: 3g
  • Sugar: 5g


3. Roasted Sweet Potato, Black Bean & Lime Rice Bowls

Roasted Sweet Potato, Black Bean & Lime Rice Bowls


Many of us are eating more plant-based meals. And for a good reason- a plant-based diet has many benefits.

And it may even help you lose some weight. Yay!

These rice bowls are full of Mexican flavors. The sweet potatoes add sweetness, while the lime juice adds vibrancy.

And the black beans make it quite satisfying. You definitely won’t miss the meat.

Besides being tasty, black beans are good for you too. They’re rich in fiber, which is good for your digestion.

They’re also rich in bone-building minerals like magnesium, phosphorus, and manganese. And they’re excellent sources of iron which help boost your energy levels.

This dish is great just the way it is. But if you want, you can serve it with some steamed veggies.

Per Serving:

  • Calories: 392
  • Fats: 8g
  • Protein: 11g
  • Carbs: 70g
  • Fiber: 10g
  • Sugar: 4g


4. Vegetable Salad with Nuts

Vegetable Salad with Nuts


Salads can be a great meal option when you’re losing weight. But more often than not, you don’t feel satisfied after eating them.

That is because they’re often lacking a little something. And that something is protein.

This Vegetable Salad with Nuts won’t have you reaching for donuts. That’s because it has a ton of protein.

And it doesn’t taste like rabbit food either. It’s refreshing, crunchy, colorful, and tasty.

It’s also packed with seeds and nuts. These add texture and lots of heart-healthy fats too.

Best of all, it takes only 13 minutes to make. So you can whip it up in a jiffy.

Per Serving:

  • Calories: 438
  • Fats: 32g
  • Protein: 14g
  • Carbs: 31g
  • Fiber: 11g
  • Sugar: 15g


5. Sweet Potato Black Bean Chili

Sweet Potato Black Bean Chili


When it’s freezing outside, you just want to snuggle up in a blanket. And you want to eat something nice and warm.

This chili will definitely warm you up. It’s delicious and oh so comforting.

The red onions and sweet potatoes add natural sweetness. Meanwhile, the fire-roasted tomatoes add some smokiness.

Besides adding sweetness, sweet potatoes add a ton of nutrition. They’re rich in Vitamins A and C, which are essential for a healthy immune system.

And they are excellent sources of potassium which is vital for healthy blood pressure.

Now sweet potatoes take longer to cook than regular potatoes. That’s because they are harder in texture.

So, to ensure your sweet potatoes don’t take too long to cook, cut them into small pieces. Check out more 300 calorie meals here.

Per Serving:

  • Calories: 381
  • Fats: 7g
  • Protein: 22g
  • Carbs: 58g
  • Fiber: 21g
  • Sugar: 5g


6. Easy Ginger Chicken

Ginger Chicken


After putting all the effort into dinner, the last thing you want to do is clean up. That’s why one-skillet dishes like this Easy Ginger Chicken are lifesavers.

After dinner, you’ll only have one skillet to clean. Then you can binge-watch your favorite TV shows.

And this Easy Ginger Chicken is sticky, sweet, and savory. You’ll definitely be licking your fingers.

Besides adding some heat, ginger is good for you too. It has anti-inflammatory and antioxidant properties.

And it may even help you lose weight.

Per Serving:

  • Calories: 407
  • Fats: 22g
  • Protein: 46g
  • Carbs: 4g
  • Fiber: 1g
  • Sugar: 2g


7. Roasted Sweet Potato Cauliflower Quinoa Bowls

Roasted Sweet Potato Cauliflower Quinoa Bowls


Getting your children to eat vegetables can be a nightmare. Before you know it, you’re nagging them and starting to sound like your mom. Sorry, mom!

These Bowls are a pretty yummy way to get your kids to eat their veggies. The sweet potatoes add natural sweetness.

And since the cauliflower is roasted, it has a nice caramelization. This makes them nice and sweet.

And which kid doesn’t like sweets?

The creaminess of the homemade cashew crema balances out the sweetness of the dish perfectly.

Making it is quite easy. To make it, you’ll be using cashews, a tiny bit of chipotle pepper (to keep it kid-friendly), chili powder, smoked paprika, cumin, and water.

Add your ingredients to a blender, and blend until smooth. This blender here is excellent not only for making sauces but also for making frozen drinks and smoothies.

This is a perfect pantry meal!

Per Serving:

  • Calories: 427
  • Fats: 15g
  • Protein: 16g
  • Carbs: 61g
  • Fiber: 14g
  • Sugar: 7g


8. Moroccan Lentil Meatballs with Roasted Red Pepper Sauce

Moroccan Lentil Meatballs


I like eating meat, as I’m sure many of you do too. But at times, it’s nice to have a break.

These vegetarian meatballs provide a welcome change. They’re juicy, earthy, smoky, and savory.

The lentils add texture and make the meatballs filling. And they’re good for you too.

Lentils are a great source of plant-based protein. They’re also rich in folate, which you need to make DNA.

They’re also good for your bones. That’s because they contain bone-building minerals like magnesium, phosphorus, and manganese.

And if you want to make these meatballs vegan, that’s an easy fix. Simply replace the egg with a flax egg.

To make a flax egg, all you need to do is mix three tablespoons of water with one tablespoon of ground flaxseed which you can get here.

Per Serving:

  • Calories: 400
  • Fats: 19g
  • Protein: 14g
  • Carbs: 43g
  • Fiber: 7g
  • Sugar: 5g


9. Garlic Butter Ground Turkey with Cauliflower Skillet

Garlic Butter Ground Turkey with Cauliflower Skillet


Ground turkey is a great alternative meat to ground beef. It contains less fat than ground beef, so it’s better for weight loss.

What’s more, it has a lower carbon footprint. So, it’s better for the environment.

But let’s face it: ground turkey can be pretty bland. And as much as we want to lose weight, we also want to eat food that tastes good.

This ground turkey skillet is anything but tasteless. That’s because it’s seasoned perfectly.

The hot sauce and red chili pepper flakes add some heat, while the soy sauce adds some umami flavors.

Meanwhile, the lemon juice adds some acidity that balances the fat from the butter.

Best of all, this dish contains more than 30 grams of protein. So it makes for a great post-workout dinner.

Per Serving:

  • Calories: 415.59
  • Fats: 26.11g
  • Protein: 30.65g
  • Carbs: 16.3g
  • Fiber: 2.53g
  • Sugar: 4.62g


10. Greek Shrimp Salad with Feta & Rice

Greek Shrimp Salad with Feta & Rice


Summer is a wonderful time to enjoy the great outdoors. And of course, it’s also a great time to enjoy picnics.

This dish makes perfect picnic fare. It’s vibrant, refreshing, and packed with delicious Greek flavors: from the salty kalamata olives to the creamy feta, to the succulent shrimp, to the crunchy cucumbers.

Besides being yummy, shrimp is good for you too. It’s a lean source of plant-based protein.

And it contains iodine which is vital for a healthy thyroid. And it is also a good source of heart-healthy omega-3s.

What I like most about the dish is how easy it is to prepare. It takes only 10 minutes, and you’re good to go.

And since it lasts up to 5 days in the fridge, it’s also suitable for meal prep. Just make sure you store it in good airtight containers to keep it fresh longer.

I recommend these glass containers here as they don’t crack or leak toxic chemicals. However, if you don’t want to lug around heavy containers, these BPA-free plastic containers are a lighter option.

Per Serving:

  • Calories: 407
  • Fats: 21g
  • Protein: 23g
  • Carbs: 31g
  • Fiber: 3g
  • Sugar: 4g


11. Spicy Cashew Thai Chickpea Broccoli Salad

Cashew Thai Chickpea Broccoli Salad


We all could eat more veggies in our lives, I included. And this salad is a great way to incorporate more of them.

It’s a rainbow of colors and tastes, from the orange carrots to the red bell peppers, to the purple cabbage, to the green broccoli.

The heat from the jalapeno peppers is balanced by the creaminess of the peanut sauce. Meanwhile, the roasted cashews add a nice crunch.

Healthy eating doesn’t get much tastier than this!

Per Serving:

  • Calories: 402
  • Fats: 21.5g
  • Protein: 16.5g
  • Carbs: 43.7g
  • Fiber: 9.9g
  • Sugar: 13.4g


12. Low Carb Chicken Shawarma Bowls

Low Carb Chicken Shawarma Bowls


I love Chicken Shawarma platters, as I’m sure many of you do too. But all the rice that is piled on can put you in a snooze fest.

And not to mention, all those empty carbs go straight to your waistline.

These Low Carb Chicken Shawarma Bowls are a great way to enjoy Shawarmas.

It’s got all your favorites: Lebanese-style chicken topped with a yummy mint garlic sauce, salad greens, sweet tomatoes and red onions, creamy feta cheese, and refreshing cucumbers.

So you have all the yumminess of Shawarma platters but without all the carbs.

Per Serving:

  • Calories: 386
  • Fats: 18g
  • Protein: 37g
  • Carbs: 15g
  • Fiber: 2g
  • Sugar: 7g


13. Chickpea Shawarma Salad

Chickpea Shawarma Salad


Looking for a vegan option for Chicken Shawarmas? Here you go!

This salad is addictively good. The aromatic spices add warmth to the chickpeas.

The pickled red onions, cucumbers, tomatoes, and kale add brightness and tons of nutrition.

And the tahini lemon sauce adds creaminess and sweetness to the hearty chickpeas. You’ll want to make extra sauce to just lick out of the jar.

This salad is tasty just the way it is. But if you want, you can serve it with some quinoa.

Per Serving:

  • Calories: 380
  • Fats: 20.2g
  • Protein: 15.7g
  • Carbs: 40.2g
  • Fiber: 13.3g
  • Sugar: 4g


14. Low Carb Fish Taco Bowls

Low Carb Fish Taco Bowls


Are you looking for a low-carb alternative for Taco Tuesday? Give these Fish Taco Bowls a try.

They’re sweet and spicy. And the flaky, tender codfish complements the tangy, sweet pineapple cauliflower rice perfectly.

Meanwhile, the coleslaw adds nice heat. That’s because you’re adding Sriracha sauce to your coleslaw dish.

However, if you don’t like the heat, you can simply skip the Sriracha sauce.

Besides being yummy, codfish is good for you too. It is a good source of protein.

And because it’s low in calories, it may help you lose weight. As an added bonus, it contains heart-healthy omega-3s.

Per Serving:

  • Calories: 429
  • Fats: 18g
  • Protein: 46g
  • Carbs: 22g
  • Fiber: 8g
  • Sugar: 10g


15. Cashew Coconut Salmon Curry

Cashew Coconut Salmon Curry


When you’ve had a crazy day at work, you just want to relax in your recliner. And you want to eat something comforting.

But comfort food tends to be high in calories. And that’s not very comforting.

This Cashew Coconut Salmon Curry is saucy, decadent, delicious, and so comforting. You’ll think you’re cheating on your diet.

Not only is it low in calories, but it’s also high in protein too. Your personal trainer would definitely approve of it.

Best of all, the recipe takes less than 20 minutes to make. So, it’s even faster than takeout.

Per Serving:

  • Calories: 385
  • Fats: 24g
  • Protein: 35.8g
  • Carbs: 8.8g
  • Fiber: 0.9g
  • Sugar: 1.5g


16. Spaghetti Squash Taco Bake

Spaghetti Squash Taco Bake


Are you craving sweets? This Taco Bake is sure to satisfy your cravings.

It’s cheesy, creamy, and so delicious. The spaghetti squash adds sweetness, while the jalapeno peppers provide heat.

Meanwhile, the Mexican cheese provides ooey-gooey cheesiness. Your taste buds will be having a happy dance.

Besides adding sweetness, spaghetti squash is nutritious too. It is a good source of Vitamin C.

And since it is low in calories and high in fiber, it can help you lose weight.

Per Serving:

  • Calories: 415
  • Fats: 22g
  • Protein: 31g
  • Carbs: 26g
  • Fiber: 7g
  • Sugar: 8g


17. Low Carb Chicken Club Sandwich

Chicken Club Sandwich


Do you have a desire for a Chicken Club Sandwich? Have this instead.

It has all your favorite fixings; chicken breast, cheese, ham, bacon, tomatoes, and mayo. But instead of making layers without bread, you use lettuce leaves instead.

In fact, I prefer this over the traditional Club Sandwich. That’s because the lettuce adds crispness and freshness.

Besides being low in carbs, this sandwich is high in fat too. So, it’s sure to keep you in ketosis.

Per Serving:

  • Calories: 400
  • Fats: 24.3g
  • Protein: 39g
  • Carbs: 6.2g
  • Fiber: 0.9g
  • Sugar: 0g


18. Creamy Chicken Enchilada Soup

Creamy Chicken Enchilada Soup


Sunday evenings are a great time to have family get-togethers. And when you have a crowd, you definitely need a lot of good food.

This Enchilada Soup fits the bill. It’s creamy, cheesy and full of yummy Mexican flavors.

And since it makes 6 servings, there’s plenty enough for everyone.

To get the soup nice and creamy, you’ll be blending your soup. For extra safety, it’s best to blend it using a hand blender like this.

That’s because blending hot liquids in a regular blender can cause the blender to explode. And we definitely don’t want that to happen.

Like it spicy? Feel free to add some sriracha sauce.

Per Serving:

  • Calories: 450
  • Fats: 13g
  • Protein: 34g
  • Carbs: 52g
  • Fiber: 15g
  • Sugar: 6g


19. Quick Creamy Vegan Coconut Chickpea Curry

Coconut Chickpea Curry


Looking for a dish to make for Meatless Monday? This Chickpea Curry is a great option.

It tastes pretty authentic. The aromatic spices add a pleasant warmth which is balanced by the coconut cream. Meanwhile, the maple syrup’s sweetness is a complement to the acidity of the crushed tomatoes.

You’ll definitely love the aroma of the curry wafting through your kitchen.

And to mop up all that delicious sauce, serve it with basmati rice.

Per Serving:

  • Calories: 443
  • Fats: 25g
  • Protein: 13g
  • Carbs: 46g
  • Fiber: 11g
  • Sugar: 13g


20. Vegan Stuffed Sweet Potatoes

Stuffed Sweet Potatoes


Looking for some more vegan eats. Give these vegan stuffed potatoes a try.

They’re filled with tasty Mediterranean flavors, from the fluffy quinoa, tangy sun-dried tomatoes, salty kalamata olives, spinach, and chickpeas.

Besides adding texture, quinoa is very nutritious. Unlike many other plant-based proteins, quinoa is a complete protein.

This means that it contains all the essential amino acids that your body needs. It is also rich in manganese, magnesium, and phosphorus, which support bone health.

It is also rich in fiber and has a low glycemic index. So, it may help you lose weight.

As an added bonus, it’s gluten-free. If you need to stock up on some, you can get some here.

Per Serving:

  • Calories: 423
  • Fats: 15g
  • Protein: 13g
  • Carbs: 63g
  • Fiber: 11g
  • Sugar: 12g


21. Creamy Tuscan Salmon

Creamy Tuscan Salmon


At the end of a long day, the last thing you feel like doing is cooking. All you want to do is order takeout.

This Tuscan Salmon is great for days like this. The creamy garlic sauce is an excellent complement to the tender, flaky, melt-in-your-mouth salmon.

And the salty olives temper the tanginess of the sun-dried tomatoes. It’s a party in your mouth.

Best of all, it takes only 25 minutes to make. So, you’ll be eating in no time at all.

Per Serving:

  • Calories: 428
  • Fats: 32g
  • Protein: 27g
  • Carbs: 12g
  • Fiber: 4g
  • Sugar: 3g


22. Butternut Squash & Black Bean Enchilada Skillet

Black Bean Enchilada Skillet


Need another dish for a busy weekday night? This dish is an excellent option.

It takes only 25 minutes to make and uses only one skillet. So, it makes clean-up a breeze.

And it’s cheesy, filling, and tastes amazing. You’ll definitely want it on your weekly meal-time rotation.

To make this dish, you’ll be cooking it on your stovetop. Then, you’ll be transferring it to your oven to broil the cheese.

So, make sure you have a good ovenproof skillet. This one here is a good choice because it’s not only ovenproof, but it also cooks food pretty evenly.

Per Serving:

  • Calories: 405
  • Fats: 12.5g
  • Protein: 16.8g
  • Carbs: 42.8g
  • Fiber: 13.7g
  • Sugar: 7.5g


23. Easy Tomato & Basil Quinoa Risotto

Tomato & Basil Quinoa Risotto


Need dinner ready in 1, 2, 3? This is the dish for you.

It takes only 10 minutes to make from start to finish. Yes, you read that right.

Yet even though it’s so simple to make, it’s pretty tasty. The mozzarella cuts some of the acidity of the sun-dried tomatoes.

Meanwhile, the zucchini, basil, and arugula add depths of flavors.

Buon appetito!

Per Serving:

  • Calories: 458
  • Fats: 19g
  • Protein: 15g
  • Carbs: 63g
  • Fiber: 12g
  • Sugar: 17g