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23 Healthy 700 Calorie Meals

Looking to bulk up or just maintain your current weight? Give these healthy 700 calorie meals a try. They’re full of nutrition, and flavors and are easy to make – perfect for one person, two, or even a whole family.

Have you recently lost some weight – and are looking to keeping the pounds off? That’s great!

We all know that you should focus on low-calorie meals when losing weight. But what should you do when you just want to maintain your weight loss?

Well, 700 calorie meals are the way to go. That’s because, on average, you need anywhere from  2000 to 2500 calories per day to maintain your weight.

So, when you divide that into 3, it comes out to roughly 700 calories per meal.

But tracking all those calories can be a pain. So that’s why I’ve done the tracking for you.

Today I’m sharing 23 Healthy 700 Calorie Meals. They’re not only well-portioned but yummy too.

So, what are you waiting for? Let’s start cooking!

healthy 700 calorie meals

1. Chicken with Broccoli, Beets, & Farro Salad

Chicken with Broccoli, Beets, & Farro Salad


We’re all so busy. And when we’re busy, we’re more likely to have takeout on speed dial.

But as convenient as takeout is, it’s often loaded with calories. And too many calories means gaining the weight all back.

That’s where my Chicken Meal Prep dish fits in. Cook once, and you have your meals ready for a couple of days.

Not only is it handy, but it’s also full of delicious flavors. The chicken breasts are juicy and savory.

Meanwhile, the oranges and beets add sweetness. So, they offset the broccoli’s bitterness.

And the salad dressing ties everything together beautifully. What’s more, the farro adds nuttiness and extra texture.

It’s also good for you too. It’s a good source of protein and fiber, which keep you full.

And it contains magnesium and zinc. These minerals are vital for strong bones and a good immune system. So if you need to stock up on farro, you can get some here.

And to keep your meals tasting fresh longer, you’ll want to store them in high-quality airtight containers.

I like these glass containers here because they’re good for the environment. However, if you prefer less bulky containers, these BPA-free plastic containers are another excellent choice.

Check out more high calorie lunch ideas here.

Per Serving:

  • Calories: 715
  • Fats: 27g
  • Protein: 55g
  • Carbs: 67g
  • Fiber: 12g
  • Sugar: 17g


2. Red Beans & Rice with Sausage

Red Beans & Rice with Sausage


Craving some Island flavors? Try this dish.

You can’t get any more Caribbean than beans and rice. The beans are cooked in a tomato sauce broth that has been seasoned with several spices.

These include thyme, cayenne pepper, black pepper, salt, bay leaf, and oregano. But for extra convenience, you can just use Cajun seasoning like this instead.

And for extra heat, you’ll be using Andouille sausage for your protein.

Besides being delicious, this dish is also nutritious. It provides over 30% of your Vitamin A and Vitamin C needs.

So, it’s good for your immune system. And it contains iron which helps keep your energy levels up.

Now, the sodium level is on the higher side. But to lower the sodium, you can use low sodium vegetable broth like this instead. It contains more up to two-thirds less sodium than regular vegetable broth.

Per Serving:

  • Calories: 715
  • Fats: 21g
  • Protein: 19g
  • Carbs: 110g
  • Fiber: 4g
  • Sugar: 6g


3. Easy Cassava Flour Waffles

Cassava Flour Waffles


Are you craving waffles but want to ditch the gluten? These Easy Cassava Flour Waffles are a great option.

They have all the taste and texture of traditional waffles – without gluten. That’s because you’re using cassava flour.

Not only is cassava flour gluten-free, but it’s also good for you too. Unlike other gluten-free flour such as almond flour or coconut flour, cassava flour is low in fat.

So, it’s low in calories – and good for your waistline. It is also rich in Vitamin C.

In fact, one cup provides close to your recommended daily requirements. If you’d like to stock up on some, you can get some cassava flour here.

Top your waffles with fruit, maple syrup, or even chocolate chips.

Per Serving:

  • Calories: 724
  • Fats: 51g
  • Protein: 11g
  • Carbs: 58g
  • Fiber: 5g
  • Sugar: 8g


4. High Protein Spicy Chickpea Meal Prep Bowl

High Protein Spicy Chickpea Meal Prep Bowl


Looking for a dish for Meatless Monday? Give my High Protein Spicy Chickpea Meal Prep Bowl a try.

Spicy, fragrant chickpeas are served with creamy cheddar cheese, avocados, and red bell peppers. So, the avocadoes and cheddar cheese balance the heat of the chickpeas.

And the red bell peppers add crunch and sweetness.

Besides being tasty, this dish is also good for you. One serving provides 96% of your daily fiber needs.

So, it’s good for your digestion. This vegetarian dish is also rich in protein.

What’s more, this dish takes just 20 minutes to make. So, it’s great for busy weeknight dinners.

Per Serving:

  • Calories: 736
  • Fats: 32g
  • Protein: 30g
  • Carbs: 89g
  • Fiber: 24g
  • Sugar:


5. English Breakfast with Baked Beans

English Breakfast with Baked Beans


Craving a taste of the English Isles? This Breakfast is as English as they come.

This Breakfast is pretty hearty and delicious. You’ve got fried eggs, sausage, crispy bacon, baked beans, fried tomatoes topped with salt, and of course some toast with marmalade.

It’s definitely a breakfast you’ll want to save for the weekend. That way, you can it eat leisurely in your pajamas while sipping a cup of English tea. Yay!

And to make this Breakfast even more English, serve it on some nice plates. I like these plates because they’re made with non-toxic premium porcelain.

So, no nasty chemicals are leaking into your food.

Per Serving:

  • Calories: 706
  • Fats: 36g
  • Protein: 35g
  • Carbs: 63g
  • Fiber: 9g
  • Sugar: 14g


6. Pecan Chicken Recipe

Pecan Chicken Recipe


Need to give your chicken dinners a makeover? This Pecan Chicken dish is sure to transform your chicken dinners.

Crispy sweet potato wedges are served with creamy cauliflower mash. And we can’t forget about the chicken.

It is extra flavorful and juicy on the inside. And the pecan pieces add a nice crunch that complements the creaminess of the cauliflower mash.

The cauliflower mash tastes surprisingly good. That’s because you’re using bone broth to flavor it.

Besides adding depths of flavor, bone broth is nutritious too. It contains bone-building minerals like calcium, magnesium, and phosphorus.

It also contains the amino acid arginine, which may fight inflammation. On top of it, has glucosamine and chondroitin, which are substances to support joint health.

To save money, you can make your bone broth from scratch. But for extra convenience, you can simply buy it prepackaged here.

Per Serving:

  • Calories: 721
  • Fats: 52g
  • Protein: 44g
  • Carbs: 28g
  • Fiber: 10g
  • Sugar: 8g


7. Chickpea Salad with Cucumbers & Tomatoes

Chickpea Salad with Cucumbers & Tomatoes


Are you looking for a vegan meal option? Try my Chickpea Salad with Cucumbers & Tomatoes.

It’s refreshing, colorful, and full of flavor. And the fresh herbs intensify the flavors.

After trying this salad, you’ll want to use fresh herbs in your salads all the time.

This salad is also high in protein. So, even meat-lovers will find this salad satisfying.

And it takes only 20 minutes to make. So you can make it in a pinch. Yay!

Per Serving:

  • Calories: 790
  • Fats: 35g
  • Protein: 29g
  • Carbs: 97g
  • Fiber: 20g
  • Sugar: 23g


8. Peanut Chicken Quinoa

Peanut Chicken Quinoa


Are you tired of sandwiches for lunch? Try these Peanut Chicken Quinoa Buddha Bowls.

Crispy chicken pieces are surrounded by an array of colorful, crisp veggies as well as quinoa.

And everything is topped with a creamy, dreamy peanut sauce, as well as peanuts for extra texture.

You definitely won’t get tired of having this for lunch again and again.

Besides adding texture, quinoa is very nutritious too. It contains more fiber than several other grains.

It’s also rich in plant-based protein. And it is an excellent source of manganese, magnesium, and phosphorus, which are essential for strong bones.

What’s more, quinoa is also gluten-free. So if you’d like to stock up on some quinoa, you can get some here.

Per Serving:

  • Calories: 709
  • Fats: 36.4g
  • Protein: 53.5g
  • Carbs: 44.5g
  • Fiber: 6.8g
  • Sugar: 9.1g


9. Vegan Peanut Noodles

Vegan Peanut Noodles


Looking for another Asian-inspired dish? Have some of these Vegan Peanut Noodles.

It’s full of yummy flavors and textures. The silky-smooth whole grain ramen noodles are tossed in a homemade peanut sauce.

The peanut butter adds creaminess, while the maple syrup adds sweetness. Meanwhile, the tamari adds umami, while the chili flakes add some heat.

Everything is topped with crunchy sesame seeds and crispy tofu bites.

To get your tofu crispy, you’ll want to make sure you press your tofu first. That way, you get rid of all the moisture that can make your tofu mushy.

You can do this by wrapping your tofu in clean tea towels. Then place a plate on your tofu, along with a heavy pot on top.

Or, to make things easier, you can use a tofu press. This one collects the water in the outer container, so it is mess-free.

Once you’ve pressed the tofu, cut your tofu into cubes. Then top the cubes with some sea salt and tapioca.

Tapioca helps you get your tofu golden and crispy on the outside. If you don’t have tapioca, you can use cornstarch instead.

Once you’ve coated your tofu cubes, place them in the air-fryer for 14 minutes. Don’t have an air fryer?

You can get one at a very affordable price here.

Per Serving:

  • Calories: 762
  • Fats: 40g
  • Protein: 33g
  • Carbs: 77g
  • Fiber: 9g
  • Sugar: 21g


10. Bali Bowl with Tempeh

Bali Bowl with Tempeh


Here is another Asian-inspired dish. After all, you can never have enough Asian food, right?

Bali-style fried tempeh is served with peanuts, golden fried peanuts, rice, spicy tomato sambal, and a light salad. This dish is like a warm breeze in Bali.

Besides adding nuttiness and texture, the tempeh provides lots of nutrition. It’s rich in plant-based protein, which fills you up.

And it contains calcium, magnesium, phosphorus, and manganese. So it helps build strong bones.

It even contains prebiotics which promotes digestive health. So eat up that tempeh!

Per Serving:

  • Calories: 781
  • Fats: 26g
  • Protein: 29g
  • Carbs: 114g
  • Fiber: 10g
  • Sugar: 16g


11. Steak Fajita Salad

Steak Fajita Salad


Are you more of a meat-lover? Then this Steak Fajita Salad is for you.

The fajita-seasoned steak is tender on the inside and nicely grilled on the outside. And the bell peppers, cherry tomatoes, and avocado add lots of Tex Mex flavors.

And it’s all topped with a tangy cilantro-lime vinaigrette for added freshness. It’s a fiesta in your mouth.

To give the steak flavor, you’ll be rubbing it in a homemade Fajita dry rub. To make it, you’ll be using 8 different spices.

So get those measuring spoons out of your drawer. These measuring spoons are made with durable materials, so they last for ages.

This Steak Fajita Salad is yummy just the way it is. But if you like, you can add a bit of queso fresco.

Do keep in mind that this dish contains beef. As beef has a higher carbon footprint, you may want to eat this dish less frequently.

Per Serving:

  • Calories: 726
  • Fats: 62g
  • Protein: 34g
  • Carbs: 20g
  • Fiber: 10g
  • Sugar: 23g


12. Loaded Burger Bowls

Loaded Burger Bowls


Want to eat a burger but want to ditch all those carbs? Then feast on these Loaded Burger Bowls.

They’re loaded with all your favorite fillings and toppings. So you’ve got nicely crumbled garlicky ground beef, crispy bacon, Romaine lettuce, pickles, juicy tomatoes, red onions, and creamy avocado.

And we can’t forget the Special sauce. It’s creamy, tangy, savory, and sweet – just like McD’s special sauce.

So you get all the taste of a Big Mac – but without all the carbs. So now that’s how I like to roll.

Per Serving:

  • Calories: 738
  • Fats: 59g
  • Protein: 32g
  • Carbs: 22g
  • Fiber: 6g
  • Sugar: 9g


13. Salmon Avocado Salad

Salmon Avocado Salad


Do you love seafood? Then definitely give this Salmon Avocado Salad a try.

Succulent, flaky salmon sits on top of a bed of spinach, red onions, tomato, and avocado. And it is all drizzled with a sweet, savory, and tangy lemon vinaigrette.

Besides being delicious, salmon is good for you too. It contains a lot of heart-healthy omega-3s.

It is also a rich source of brain-boosting B vitamins. And it provides selenium which protects bone health and improves thyroid function.

When choosing salmon, it’s best to choose wild salmon instead of farmed salmon. This is because wild salmon contains fewer calories and less saturated fat than farmed salmon.

It also contains fewer persistent organic pollutants (POPs). POPs are pollutants that may increase your risk of obesity and other diseases.

Check out more salads suitable for meal prep here.

Per Serving:

  • Calories: 732
  • Fats: 56g
  • Protein: 40g
  • Carbs: 21g
  • Fiber: 11g
  • Sugar: 8g


14. Asado Chicken & Sauteed Lemon Zucchini

Asado Chicken & Sauteed Lemon Zucchini


Craving a taste of the Philippines? Try this Asado Chicken & Sauteed Lemon Zucchini.

Tender, juicy chicken breasts and zucchini are covered with a sweet and savory tomato sauce. It is Mmm mmm good – you definitely won’t mind having extra zucchini.

Zucchini is chock full of nutrition. It contains immune-boosting minerals like Vitamins A and C.

It even contains bone-building minerals like manganese and magnesium. Who would have thought?

What’s more – this dish is a one-pan dish. So clean-up is much easier.

Per Serving:

  • Calories: 690.62
  • Fats: 40.1g
  • Protein: 72.32g
  • Carbs: 8.44g
  • Fiber: 3.1g
  • Sugar: 1g


15. Baja Fish Tacos

Baja Fish Tacos


Looking to change up your Taco Tuesdays? These Baja Fish Tacos provide a welcome change.

They’re creamy, savory, spicy, and full of Barbadian flavors. The citrus slaw adds lots of freshness and extra nutrition.

You’ll feel like you’re eating at a restaurant in Barbados.

To make these tacos, you’ll be using cod. Besides being rich in protein, cod also contains B vitamins.

It also may promote a healthy weight. That is because cod contains fewer calories than fatty fishes like salmon.

Don’t have any cod on hand? That’s okay – you can use flounder, halibut, snapper, or even mahi-mahi.

Now, this dish makes 12 tacos. So it’s fantastic for feeding a big crowd. Check out more pescatarian meal prep ideas here.

Per Serving:

  • Calories: 689
  • Fats: 53g
  • Protein: 29g
  • Carbs: 22g
  • Fiber: 3g
  • Sugar: 5g


16. Chicken Meatballs with Quinoa & Curried Cauliflower

Chicken Meatballs with Quinoa & Curried Cauliflower


Are you looking for a healthy spin on traditional meatballs? These chicken meatballs are an excellent option.

They’re tender and full of flavor. The cumin, turmeric, and cinnamon add some warmth.

Meanwhile, the spring onions and fresh dill add depths of flavor. And the quinoa and curried cauliflower add extra Indian flavors – it’s a Bollywood dance in your mouth.

Now, this dish only makes one serving. So, you may want to double or triple the recipe, so you have some tasty leftovers.

Per Serving:

  • Calories: 697
  • Fats: 23g
  • Protein: 72g
  • Carbs: 44g
  • Fiber: 9g
  • Sugar: 0g


17. Pork Fajita Bowl

Pork Fajita Bowl


And talking about leftovers, this Pork Fajita Bowl is perfect for leftovers. Tasty, juicy pork chops are tossed with sauteed bell peppers and red onions.

So, you have the perfect balance of sweet and savory. And there are so many ways to enjoy these Fajitas.

You can enjoy it with rice one day. Then, the next day you can enjoy it with low-carb tortillas like this. Each tortilla contains only one gram of net carbs.

Or, you can even enjoy your Pork Fajita with pasta. It’s so versatile.

Per Serving:

  • Calories: 700
  • Fats: 45g
  • Protein: 52g
  • Carbs: 27g
  • Fiber: 12g
  • Sugar: 7g


18. Philly Cheesesteak in a Bowl

Philly Cheesesteak in a Bowl


I am a big fan of Philly Cheesesteaks, as I’m sure many of you are. But I’m definitely not a fan of all those carbs.

All those carbs can make you want to nap. And they’re not good for swimsuit season either.

This Philly Cheesesteak in a Bowl gives you all the Philly Cheesesteak flavors – without all the carbs.

You have tender, juicy, tasty steak, caramelized onions, and an ooey-gooey cheese sauce with melted Provolone cheese. The hot sauce adds a nice kick, too – you definitely won’t miss the bread.

Per Serving:

  • Calories: 708
  • Fats: 59g
  • Protein: 37g
  • Carbs: 10g
  • Fiber: 2g
  • Sugar: 5g


19. Easy Low Carb Cheeseburger Soup

Low Carb Cheeseburger Soup


After a stressful day at work, you want to kick back and relax. And you want to drown your stress with some comfort food.

But a lot of comfort food is loaded with calories and carb. And all those calories and carbs mean wearing your granny pants.

That’s where this Easy Low Carb Cheeseburger Soup comes in handy. It’s creamy, cheesy, meaty, and topped with crispy bacon.

It tastes just like a bacon cheeseburger – without all the carbs. You’ll think you’re cheating on your low-carb diet.

But you’re not. In fact, one serving contains only 4 grams of net carbs.

And it’s packed with tons of fat to keep you in ketosis. Nice!

To make sure your soup has a good texture, it’s best to grate your cheese from a block. This is because pre-grated cheese contains potato starch, which is an anti-caking agent.

This makes the cheese not melt as smoothly in the soup. Not to mention, the potato starch adds extra carbs too.

Love pickles on your cheeseburgers? Feel free to top your soup with chopped pickles.

Per Serving:

  • Calories: 783
  • Fats: 66g
  • Protein: 40g
  • Carbs: 4g
  • Fiber: 0g
  • Sugar: 2g


20. French Onion Chicken Casserole Recipe

French Onion Chicken Casserole Recipe


Do you love having guests over for dinner? Me too!

It’s so nice to catch up with friends – and enjoy some good food. And talking about good food, often you’re wondering what to serve.

This French Onion Chicken Casserole dish is the perfect dish. Tender, juicy chicken breasts are topped with golden melted cheese and caramelized onions.

Your dinner guests will be so delighted, and so will you. That’s because it’s pretty easy to prepare.

It takes just 15 minutes of prep time. Then you let the oven do its thing.

So, you’re spending less time in the kitchen – and more time with your guests. Winner, Winner, chicken dinner.

Per Serving:

  • Calories: 724.35
  • Fats: 44.15g
  • Protein: 70.95g
  • Carbs: 8.56g
  • Fiber: 1.7g
  • Sugar: 3.27g


21. Fully Loaded Burger Bowls

Fully Loaded Burger Bowls


Looking for a way to enjoy burgers without the bun? Try these Fully Loaded Burger Bowls.

With these Burger Bowls, you’re not serving your toppings on the burger. Instead, you’re actually serving your topping in the burger.

And it totally works. You have melted cheddar cheese, bacon, sauteed mushrooms, and chives served up in a burger bowl.

So you get ooey-gooey mouthfuls of deliciousness with every bite.

Per Serving:

  • Calories: 690
  • Fats: 49g
  • Protein: 71g
  • Carbs: 4g
  • Fiber: 0g
  • Sugar: 1g


22. Chicken Shawarma Bowl

Chicken Shawarma Bowl


Missing Lebanese food? Have this Chicken Shawarma Bowl.

It is full of delicious flavors and flavors. You’ve got tender, Shawarma-spiced chicken, salty kalamata olives, creamy Tahini sauce, pickled red onions, and lemony cauliflower tabbouleh.

By using cauliflower rice instead of bulgur, you’re cutting down on calories and carbs.

Besides being lower in calories, cauliflower rice is nutritious too. It is rich in Vitamin C.

And it contains folate, and Vitamin K. These nutrients are used to make DNA and help your blood clot.

If you’re short on time, you can just use prepackaged cauliflower rice like this. But if you have a bit of extra time, you can make your cauliflower rice yourself.

Just chop your cauliflower into small pieces. Then place them in a food processor.

Process until the cauliflower pieces become like rice. This food processor will definitely come in handy.

That’s because it can handle a lot of cauliflower. So, you don’t have to stop to empty it.Check out more chicken and rice meal prep recipes here.

Per Serving:

  • Calories: 787
  • Fats: 75g
  • Protein: 46g
  • Carbs: 18g
  • Fiber: 6g
  • Sugar: 4g


23. Garlic Butter Steak & Lemon Green Beans Skillet

Garlic Butter Steak & Lemon Green Beans Skillet


Are you looking for an easy dinner idea for date night? This Garlic Butter Steak & Lemon Green Beans Skillet is for you – and your sweetie.

Succulent, savory steak is sauteed in garlic and butter for a rich and super flavorful taste. Your partner will feel so special.

And the green beans aren’t bad either. They’re crispy, buttery, and yummy – you may even want seconds.

And that’s good. Green beans are good sources of Vitamins A and C. They even contain manganese which supports strong bones and promotes wound healing.

To get a nice sear on your beef, it’s best to use a cast-iron skillet. Cast iron skillets are not only great for searing meat, but they also distribute the heat evenly.

This way, your beef is done all at the same time. In addition, this cast iron skillet comes with a heat-resistant silicone holder. That way, you don’t burn your hands.

Per Serving:

  • Calories: 799.32
  • Fats: 46.19g
  • Protein: 63.7g
  • Carbs: 37.71g
  • Fiber: 9.83g
  • Sugar: 13.56g


700 calorie meals

23 Healthy 700 Calorie Meals

Yield: 2-4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

In need of a high-calorie meal? These 700 calorie meals are nutritious, healthy, and filling.


  • 1. Chicken with Broccoli, Beets, & Farro Salad
  • 2. Red Beans & Rice with Sausage
  • 3. Easy Cassava Flour Waffles
  • 4. High Protein Spicy Chickpea Meal Prep Bowl
  • 5. English Breakfast with Baked Beans
  • 6. Pecan Chicken Recipe
  • 7. Chickpea Salad with Cucumbers & Tomatoes
  • 8. Peanut Chicken Quinoa
  • 9. Vegan Peanut Noodles
  • 10. Bali Bowl with Tempeh
  • 11. Steak Fajita Salad
  • 12. Loaded Burger Bowls
  • 13. Salmon Avocado Salad
  • 14. Asado Chicken & Sauteed Lemon Zucchini
  • 15. Baja Fish Tacos
  • 16. Chicken Meatballs with Quinoa & Curried Cauliflower
  • 17. Pork Fajita Bowl
  • 18. Philly Cheesesteak in a Bowl
  • 19. Easy Low Carb Cheeseburger Soup
  • 20. French Onion Chicken Casserole Recipe
  • 21. Fully Loaded Burger Bowls
  • 22. Chicken Shawarma Bowl
  • 23. Garlic Butter Steak & Lemon Green Beans Skillet


  1. Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  2. Get your shopping list going and make sure you've got all the ingredients.
  3. Get cooking and make your next Healthy 700 Calorie Meal!


Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!

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Androulla Stavrou - Fox

Tuesday 27th of September 2022

Hi, do you have a cook book to send out please. Recipes look delicious.Thanks Androulla.

Karo @ AllNutritious

Tuesday 27th of September 2022

Hello Androulla,

I don't have a cookbook yet! :)

Lisa Capra

Saturday 31st of July 2021

Your recipes do not mention the number of servings per dish.

Karo @ AllNutritious

Tuesday 10th of August 2021

Click on 'Recipe' to get the full recipe with servings information

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