Looking to bulk up or just maintain your weight? Make these healthy 600 calorie meals and have fun eating easy, nutritious, and flavorful meals.
Are you starting to notice your weight creeping up? You’re not alone.
Many of us eat a little too many calories each day – think 200 to 300 extra calories a day.
Now, those calories may not seem like a lot. However, all those calories add up.
And before you know it, you can’t fit into our skinny jeans.
That’s why some health authorities are calling for the 400-600-600 diet. What is this diet?
This diet involves having a breakfast of about 400 calories. Then your lunches and dinners count for 600 calories each.
That way, you’re eating the recommended daily calories, which is about 2000 calories.
But who has time to count calories for every…single…meal?
That’s why I’ve done the counting for you. These 21 Healthy 600 Calorie Meals not only taste good but will prevent weight creep.
So, why wait any longer? Let’s start cooking!
1. Sheet Pan Chicken & Cauliflower
Do you hate cauliflower? This Sheet Pan Chicken & Cauliflower dish may win you over.
You toss the cauliflower in garlic powder and olive oil. Then you place it in the oven, along with your chicken thighs.
By roasting the cauliflower, you cause it to caramelize. So, it becomes nice and sweet.
Also, as the chicken thighs roast, the chicken fat seeps into the cauliflower. So, you get even more flavor. Yum!
And the chicken is juicy and full of flavor. That’s because you’re marinating it first.
The turmeric, cumin, ginger, and cinnamon add a pleasant warmth. And the garlic cloves add savory notes.
You’ll be licking your fingers.
What I love most about this dish is that it contains a lot of protein. So, it’s very filling.
And to top things up, this dish is a one-sheet meal. So, you don’t have much to clean up at the end.
Love this recipe? Check out more sheet pan dinners like this here.
- Calories: 583
- Fats: 39g
- Protein: 47g
- Carbs: 14g
- Fiber: 4.7g
- Sugar: 4.1g
2. Keto Cauliflower Mac & Cheese
After a long, stressful day at the office, you just need some comfort. I’m thinking “eat an entire tub of ice cream” kind of comforting.
And though it feels good at the moment, you regret it later. After all, all the calories and carbs have to go somewhere, right?
And they usually head straight to your thighs – or tummy. Yuck.
This Keto Cauliflower Mac & Cheese won’t leave you with regrets. It’s creamy, cheesy, and topped with yummy crispy bacon – exactly what the therapist ordered.
Yet, it contains only 5 grams of net carbs. Yay!
What I love most about this meal is how cheesy it is. You’re using 4 different kinds of cheese: cheddar cheese, mozzarella cheese, Parmesan cheese, and cream cheese.
So, you get a flavor explosion in your mouth.
To keep it low carb, you’ll be using Pork Rinds Panko Crumbs. These give you the crispy layer you expect in traditional Mac and Cheese – but without the carbs.
Besides containing zero carbs, Pork Rinds Panko Crumbs are also high in protein. So, they keep you in ketosis.
Besides using it as a breading, you can also use it to top your salads. If you need to get some, you find some here.
- Calories: 646
- Fats: 50g
- Protein: 30g
- Carbs: 7g
- Fiber: 2g
- Sugar: 0g
3. Baked Chicken & Rice
Looking to feed a large crowd? Make this Baked Chicken & Rice.
It makes 6 servings. So, there’s plenty for everyone.
The chicken thighs are juicy and packed with flavor. That’s because you’re using 6 different spices.
So, make sure you have your measuring spoons on hand. I like these stainless steel measuring spoons here.
You won’t have to worry about them bending or getting stained. And your markings won’t rub off.
The rice pilaf is pretty yummy too. The rice absorbs the chicken broth flavors, making it very savory.
And the sauteed celery, carrots, and onions add tons of flavor.
This dish uses homemade chicken broth. Making the homemade chicken broth is very easy, though it takes some time.
To make it, simply place all your ingredients in a large pot. Then simmer for about 2 hours.
Then remove the chicken and let the broth cool in the fridge. Once cool, strain the chicken broth.
Don’t have time to make homemade chicken broth? You can simply use prepackaged chicken broth.
- Calories: 607
- Fats: 30g
- Protein: 29g
- Carbs: 54g
- Fiber: 2g
- Sugar: 2g
4. Sheet Pan Cashew Chicken
Are you craving Chinese takeout? Have my Sheet Pan Cashew Chicken instead.
Not only is it better for your wallet, but it’s also healthier too. And it’s full of yummy flavors and textures.
You get the crunchiness of the cashews, the sweetness from the roasted cauliflower and red bell peppers, and the savory tenderness of the chicken breast.
And the sauce ties everything together. It adds sweet, savory, salty, and umami notes.
What’s more, unlike a lot of Chinese dishes, this dish doesn’t contain much sodium. That’s because you’re using coconut aminos instead of soy sauce.
Coconut aminos have about two-thirds less sodium than soy sauce. And they’re gluten-free too.
If you’d like to try some coconut aminos, you can find some here.
- Calories: 579
- Fats: 40g
- Protein: 33g
- Carbs: 25g
- Fiber: 4.3g
- Sugar: 12g
5. Low Carb Crunchwrap Supreme
Craving Taco Bell’s, but watching your carbs? This Low Carb Crunchwrap Supreme is sure to satisfy your cravings.
It contains all of the classic fillings. These include taco-seasoned ground beef, cheddar cheese, and tomatoes.
And they’re all packed in a “taco” shell, or shells, I should say. The outer shell is made of steamed cabbage, while the inner shell is made of cheese crisps.
So, you get a nice crunch, as well as freshness. In fact, I prefer these over the original because the cabbage adds extra nutrition.
Cabbage is rich in Vitamins C and K. So, it is good for your immune system and helps your blood clot.
It is also rich in antioxidants which reduce inflammation. So, eat up that cabbage.
Now, this meal does contain beef, which has a pretty big carbon footprint. Therefore, you may want to eat it less frequently or use ground chicken or pork instead.
- Calories: 684
- Fats: 58g
- Protein: 34g
- Carbs: 7g
- Fiber: 2g
- Sugar: 4g
6. Mango Burrito Bowls
Can’t decide whether to have Thai or Mexican? With these Mango Burrito Bowls, you can have both.
These Mango Burrito Bowls give burrito bowls a Thai twist. There’s brown rice, crispy tofu, crunchy cabbage, creamy peanut sauce, and fresh mango salsa.
It’s so yummy – you’ll think you’re eating at your favorite restaurant.
To get the tofu nice and crispy, make sure you use extra-firm tofu. Then remove the excess moisture from the tofu.
You can do this by wrapping your tofu in a clean tea towel. Then place something heavy on top, such as some large cans of tomatoes.
Or you can make things easier by using a tofu press. This tofu press is pretty easy to clean and is even dishwasher safe.
- Calories: 678
- Fats: 23.9g
- Protein: 26.8g
- Carbs: 90.1g
- Fiber: 10.9g
- Sugar: 33.6g
7. Red Kidney Bean Burger Bowls
Looking for a meal idea for Meatless Monday? My Red Kidney Bean Burger Bowls are a great option.
They’re filling and full of flavor. I bet you won’t even miss the meat!
And the cumin and chili powder add warmth. This makes them spicy but not fiery hot.
So, they’re even great for the little ones.
Besides being packed with protein, these Bean Burger Bowls are full of fiber. In fact, one serving provides a whopping 136% of your daily fiber requirements.
Now, that’s a ton of fiber!
Making the bean burgers is easier than you think. Begin by draining and rinsing your red kidney beans.
Next, dry them as much as possible. Otherwise, your bean burger won’t hold.
Mash the beans until you get a paste. Next, add your veggies and spices to a food processor, and pulse until smooth. This food processor should be able to handle everything in one go.
Then add your oats and one egg and pulse some more. After this, add the mashed beans and pulse until you get a smooth texture.
Form your bean mixture into patties. Then lay them on a parchment-paper-lined baking tray and freeze for about 2 hours.
Finally, fry the patties in a skillet. Want to do them on the grill?
No problem. You can do that as well.
- Calories: 646
- Fats: 25g
- Protein: 28g
- Carbs: 52g
- Fiber: 34g
- Sugar: 20g
8. Ultimate Vegan Buddha Bowl
Looking for some good vegan eats? Give this Ultimate Vegan Buddha Bowl a try.
It’s full of yummy flavors and lovely colors. The sweetness of the red beets and sweet potatoes balances the bitterness of the kale.
And the graininess of the brown rice balances out the creaminess of the avocadoes and beans. The black sesame seeds and pomegranate seeds add even more texture.
The homemade Buddha Bowl Dressing adds further layers of flavor. You’ll want this dressing on all your Buddha Bowls.
Besides being yummy, this Buddha Bowl is also nutritious. It is rich in immune-boosting Vitamins A and C.
And it contains potassium which is crucial for healthy blood pressure. As an added bonus, it contains iron which keeps your energy levels up.
Check out more low fat meals here!
- Calories: 611
- Fats: 36g
- Protein: 15g
- Carbs: 66g
- Fiber: 15g
- Sugar: 10g
9. Peanut Stew Recipes with Soy Curls
Looking for some more vegan eats? Here’s another dish for you.
This stew is hearty, comforting, creamy, and so yummy.
Yet it is good for you too because it contains dark leafy greens. Leafy greens not only reduce your risk of being overweight, but they also offer other health benefits.
And the soy curls add a nice meaty texture. Even meat lovers will love this stew.
Soy curls are an all-natural meat substitute that tastes kind of like chicken. And since they’re rich in fiber and protein, they are very filling.
Besides using them in stews, you can use them in stir-fries. You can even add them to salads. If you want to try some, you can get some here.
- Calories: 657
- Fats: 44.7g
- Protein: 28.7g
- Carbs: 46.3g
- Fiber: 14.7g
- Sugar: 13.9g
10. Thai Red Curry Chicken
Sandwiches are pretty convenient for work lunches. But sometimes they can get kind of boring.
This Thai Red Curry Chicken is sure to spice up your work lunches. Tender, juicy chicken is served up in a fragrant, creamy curry sauce with red bell peppers and onions.
And it is served up on some cauliflower rice. Cauliflower rice is not only lighter than regular rice, but it is also good for you too.
For instance, it contains immune-boosting Vitamin C. It also contains choline which you need for your brain and nervous system.
What I love most about this dish is that it lasts 4 days in the fridge. So, it’s great for meal prep.
To keep it tasting fresh longer, it’s a good idea to store it in high-quality food storage containers.
Glass food storage containers like these tend to keep food fresh longer. And they’re better for the environment.
However, if you prefer plastic food storage containers, these BPA-free plastic ones provide an excellent alternative.
- Calories: 646
- Fats: 26g
- Protein: 37g
- Carbs: 42g
- Fiber: 21g
11. Baked Herb Chicken Breasts with Couscous Meal Prep
To beat weight creep, chicken breasts are king. That’s because they’re packed with protein.
And protein keeps you full the most. So bring on those chicken breasts.
But let’s face it: chicken breasts can be so tasteless. That’s because they don’t contain much fat.
These Baked Herb Chicken Breasts are anything but tasteless. That’s because they’re seasoned with lots of Mediterranean spices.
And the red onions, zucchini, and vegetable-broth-infused couscous add even more Mediterranean flavors.
Want to make this dish vegan? Just use chickpeas in place of the chicken.
- Calories: 633
- Fats: 17g
- Protein: 61g
- Carbs: 56g
- Fiber: 7.5g
- Sugar: 9.7g
12. Healthy Chicken Pasta Salad
I love Chicken Pasta Salad, as I’m sure many of you do too. However, it can be quite fattening.
That’s because of all the mayo. This Chicken Pasta Salad is tasty, vibrant, and creamy.
And it’s healthier too. That’s because you’re using olive oil and avocado to add creaminess.
Olive oil and avocado are rich in heart-healthy monounsaturated fats. Avocados also contain potassium which is essential for healthy blood pressure.
Making this Chicken Pasta Salad takes only 20 minutes. So, it’s easy to make in a pinch.
Now, you will need cooked chicken breasts to make this salad. But if you don’t have any on hand, you can just use some rotisserie chicken from your grocery store.
Check out more healthy meal prep recipes here.
- Calories: 665.34
- Fats: 32.01g
- Protein: 33.88g
- Carbs: 66.86
- Fiber: 12.49g
- Sugar: 5.65g
13. Slow Cooker Chicken Burrito Bowl
Craving some Mexican food? This Slow Cooker Chicken Burrito Bowl is a great option.
It’s delicious and full of Mexican flavors: from corn, black beans, and avocado. It’s a fiesta in your mouth.
And let’s not forget the Mexican chicken. The chunky salsa, cilantro lime dressing, and spices ramp up the Mexican flavors.
And it’s so tender. That’s because you’re making it in a slow cooker.
Making the Mexican Chicken is so easy. Just add the ingredients for the Mexican chicken to a slow cooker.
Then cook on high for 4 hours. This programmable slow cooker should come in handy.
It automatically shifts to a warm setting once your chicken is done. So you don’t have to worry about your chicken overcooking.
Once done, shred your chicken with a fork or meat shredder, and let rest for 10 minutes.
- Calories: 645
- Fats: 21g
- Protein: 56g
- Carbs: 64g
- Fiber: 8g
- Sugar: 6g
14. Healthy Chicken Fajita Meal Prep Bowl
Want to have some Tex-Mex? Try my Healthy Chicken Fajita Meal Prep Bowl.
It has all the flavors of Tex-Mex – minus all the carbs. In fact, one serving contains only 3 grams of net carbs.
You have spicy chicken strips, sauteed red, green, yellow bell peppers, and even Brussels sprouts.
But don’t let the Brussels sprouts scare you away. That’s because they’re roasted, not steamed.
So they’re sweet, not bitter.
Now, this dish is yummy just the way it is. But if you’re still missing the tortillas, you can add these low-carb tortillas.
One tortilla contains only 1 gram of net carbs. And it has only 15 calories. Yay!
- Calories: 592
- Fats: 32g
- Protein: 59g
- Carbs: 9g
- Fiber: 6g
15. Kale Steak Power Salad
We could all do with more greens in our diets. And salads are an easy way to add more greens to our diet.
But if you’re a meat lover, salads can leave you feeling empty. That’s because they’re often lacking in protein.
This Kale Steak Power Salad has tons of protein. In fact, it contains a whopping 48 grams of protein.
And it’s full of nutrition and flavor. There’s melt-in-your melt steak, roasted sweet potatoes, and brussels sprouts, kale, and fennel.
The pecans add a nice crunch, while the blue cheese adds richness. And the lemon herb dressing ties all the flavors together.
You definitely won’t be hungry after eating this salad.
- Calories: 631
- Fats: 39g
- Protein: 48g
- Carbs: 33g
- Fiber: 9g
- Sugar: 0g
16. Low Carb Chicken Caesar Salad
Looking for another protein-packed salad? This Low Carb Chicken Caesar Salad is a great option.
It is chock full of yummy foods. These include chicken breast, eggs, anchovies, Greek yogurt, avocado, and anchovies.
Who knew healthy eating could be so delicious? In fact, I prefer this Chicken Caesar Salad to the original.
That’s because Greek yogurt provides extra protein. It also provides probiotics that boost your immunity and your digestive health.
It also contains calcium which is essential for healthy bones. Go out and meal prep more salads like this here.
- Calories: 644
- Fats: 36g
- Protein: 66g
- Carbs: 15g
- Fiber: 9g
- Sugar: 3g
17. High Protein Spicy Chickpea Meal Prep Bowl
Meat is delicious and all. But sometimes, you need a little break from all that meat.
My Spicy Chickpea Meal Prep Bowl provides a welcome change. The cheddar cheese and avocados cool down the heat from the spicy chickpeas.
And the red bell peppers add sweetness. But don’t be fooled by the fact that this dish is vegetarian.
It packs a ton of protein, which keeps you full. And it provides almost 100% of your daily fiber needs.
So, it keeps you regular.
What’s more this dish tastes great hot or cold. So, don’t have to wait in line for the microwave.
- Calories: 736
- Fats: 32g
- Protein: 30g
- Carbs: 89g
- Fiber: 24g
18. One-Pot Cornish Game Hens
Life keeps us so busy. And when we’re busy, we can ignore our romantic lives.
That’s where date night comes in handy. It helps you rekindle the flame.
And what’s date night without some good food? These One-Pot Cornish Game Hens are perfect for a great date night.
On the menu is herb-roasted Cornish Game on a mushroom-barley pilaf. So, it’s super fancy and tastes fantastic too.
Besides adding meatiness, mushrooms add tons of nutrition. Mushrooms are rich in B vitamins that promote brain health.
And they contain selenium, a powerful antioxidant.
Want to amp the romantic ambiance? Serve your meal on fancy dinner platters.
These ones here have a lip around the edges. So, you don’t have to worry about your food falling off.
And they’re pretty classic too.
- Calories: 614
- Fats: 43g
- Protein: 33g
- Carbs: 23g
- Fiber: 5g
- Sugar: 5g
19. Easy Teriyaki Chicken Meal Prep
Is that Japanese takeout place calling your name? Satisfy your cravings with this Easy Teriyaki Chicken Meal Prep.
Teriyaki chicken is served with broccoli and rice. So, it’s simple yet delicious.
And since it makes 4 servings, you’ll have your dinners or lunches covered for a few days. Yay!
What’s more, you can make the chicken in the oven or the grill. So, it’s even great for barbecue season.
- Calories: 626
- Fats: 6g
- Protein: 57g
- Carbs: 80g
- Fiber: 3g
- Sugar: 1g
20. Avocado Tuna Salad
Healthy eating doesn’t have to cost you lots of money or time. And this Avocado Tuna Salad proves just that.
It takes only 5 minutes to make. And since you use canned tuna, it is pretty easy on your wallet.
And it tastes pretty yummy. The apples and red onions add natural sweetness.
Meanwhile, the celery adds crunchiness, and the avocado provides creaminess. And the fresh lemon juice adds freshness.
Besides being rich in protein, canned tuna is rich in omega-3 fats. It also contains Vitamin D, which supports normal immune function and supports weight loss.
So, eat up that tuna!
- Calories: 602
- Fats: 28g
- Protein: 50.9g
- Carbs: 44.8g
- Fiber: 12.5g
- Sugar: 0g
21. Vegan Burrito Bowl
Tired of having tacos for Taco night? Make these Vegan Burritos instead.
They’re full of yummy goodness like spicy black beans, corn, and cilantro lime rice. So, you have a ton of Mexican flavors.
And you can top them with all your favorite toppings. For instance, you can add vegan cheese, vegan sour cream, salsa, hot sauce, or Pico de gallo. Yum!
- Calories: 653
- Fats: 18g
- Protein: 23g
- Carbs: 105g
- Fiber: 29g
- Sugar: 16g