If you’re counting your calories and macros, thiese meals are just for you. Adjusted for the hot summer season.

These recipes are low-calorie and perfect for the summertime. Easy, delicious, and packed with flavor.

I especially love throwing the summer pasta salad together. Check it out, it’s at #6.

1. Crockpot Hawaiian Chicken (420 kcal)

Per Serving:

• Calories: 420 
• Fats: 15g
• Protein: 27g
• Carbs: 44g

2. Salsa Chicken Bake (435 kcal)

Need a lazy recipe to spice up a party? I mean, who wants to be in the kitchen when you could be mingling with guests?

Just dump black beans, sweet corn, diced tomatoes, chicken, and salsa into a baking dish, let your oven do the work, and you’ll soon have a fabulous dish that guests will love.

If the adults love the heat, add diced jalapenos, a pinch of cayenne pepper, or a dash of hot habanero sauce.

Per Serving:

• Calories: 435
• Fats: 6.8g
• Protein: 52.4g
• Carbs: 41.6g
• Fiber: 10.8g
• Sugar: 8.6g

3. High Protein Cottage Cheese Pizza Bowl (462 kcal)

Making something delicious that’s also packed with protein is such a winner for me, especially when the word ‘pizza’ is being thrown around.

Creamy cottage cheese becomes the protein-rich base, then marinara, melty cheese, and your favorite pizza toppings turn it into all the flavors of pizza that even the kids will love.

It reheats perfectly for a dinner or weekend lunch that’ll never taste like boring leftovers.

Per Serving:

• Calories: 462
• Fats: 22g
• Protein: 43g
• Carbs: 25g
• Fiber: 61g
• Sugar: 14g

4. Crockpot Chicken Shawarma Bowl (485 kcal)

Chicken Shawarmas are some of my favorite foods and this easy crockpot recipe allows me to enjoy them in bowl form. This is so tasty and is customizable depending on whatever veggies you have on hand.

Per Serving:

• Calories: 485
• Fats: 17.1g
• Protein: 48.9g
• Carbs: 37.2g
• Fiber: 3.4g
• Sugar: 6.4g

5. Caprese Chicken Bake (445 kcal)

For me, the combination of tomatoes, mozzarella, and basil is irresistible.

So, I created this recipe that takes those fresh, simple flavors and pairs them with juicy baked chicken to create a dish that’s light, packed with over 35g of protein, and satisfying.

If you prefer a dairy-free option, swap the mozzarella with a high-quality plant-based cheese alternative.

Per Serving:

• Calories: 445
• Fats: 18.9g
• Protein: 58.6g
• Carbs: 9.2g
• Fiber: 1.3g
• Sugar: 6.8g

6. Chicken Avocado Pasta Salad (492 kcal)

This pasta salad is perfect for warm nights, picnics, or family lunches when you want something bright, satisfying, and packed with flavor.

Tender chicken, creamy avocado, perfectly cooked rotini pasta, cherry tomatoes, red onions, and a zesty white wine vinegar dressing make this a refreshing, high-protein meal.

To give it a Mexican twist, throw in some black beans, corn, and jalapeño slices.

Per Serving:

• Calories: 492
• Fats: 30g
• Protein: 20g
• Carbs: 37g
• Fiber: 7g
• Sugar: 1.9g

7. Buffalo Chicken Cauliflower Casserole (419 kcal)

Brighten up your midweek slump with a delicious dinner of tender chicken, creamy melted cheese, and riced cauliflower, all simmered together with the bold taste of buffalo sauce.

Quickly assemble the ingredients, place the casserole dish in the oven for 25 minutes, and your meal is ready.

This recipe is perfect if you’re on a low-carb or keto diet and are craving something hearty and packed with flavor.

Per Serving:

• Calories: 419
• Fats: 31g
• Protein: 30g
• Carbs: 6g

8. Hawaiian Pizza Chicken Bowls (446 kcal)

A good Hawaiian pizza is a major weakness of mine. If you love Hawaiian pizza too but don’t always like the guilt that comes with ordering takeout pizza, try out these yummy Hawaiian Pizza Chicken Bowls.

With vibrant, sweet pineapple, yummy ham, comforting cheese, nutritious broccoli, and perfectly cooked chicken, these bowls let you indulge in the sweet & savory flavors you desire while keeping you on track with your health goals.

Plus, they are easy to meal prep and will keep you satisfied for days!

Per Serving:

• Calories: 446
• Fats: 14g
• Protein: 57g
• Carbs: 22g
• Fiber: 5.6g
• Sugar: 9g

9. Mexican Chicken and Sweet Potato Skillet (454 kcal)

Sweet potatoes taste amazing, but I also love them because they are good for you and super easy to prepare. If you like Mexican flavors and sweet potatoes, this chicken recipe is for you!

This meal is made in one skillet, offers 41 grams of protein per serving, and has a phenomenal spice blend that consists of chili powder, cumin, salt, pepper, oregano, garlic powder, and paprika for unbeatable taste.

Per Serving:

• Calories: 454
• Fats: 13g
• Protein: 41g
• Carbs: 45g
• Fiber: 14g
• Sugar: 7.5g

10. Honey Garlic Shrimp Meal Prep (436 kcal)

When my week gets hectic, meals go off track fast, and before I know it, we’re calling for takeout that’s pricey and not exactly the healthiest. That’s why I LUV this honey garlic shrimp meal prep recipe.

It’s an easy-to-make dish packed with juicy shrimp, broccoli, corn, snow peas, and Basmati rice, all tied together with a mouth-watering honey-garlic sauce.

Check out these other meals preps under 500 cals.

Per Serving:

• Calories: 436
• Fats: 6.2g
• Protein: 26g
• Carbs: 72g
• Fiber: 7.5g
• Sugar: 17g

11. Mexican Meal Prep Bowls With Cauliflower Rice (406 kcal)

They’re sweet, savory, and spicy-but not too spicy. And the avocado balances out the heat nicely.

Meanwhile, the wild rocket salad adds nutrition and freshness.

Making these meal prep bowls takes only 20 minutes. So, you can spend less time in the kitchen and more time relaxing.

Per Serving:

• Calories: 406
• Fats: 17g
• Protein: 48g
• Carbs: 17g
• Fiber: 8g
• Sugar: 6.2g

12. Chicken Meatballs Meal Prep (400 kcal)

Yes, this whole meal prep box has only 400 kcal in it. The secret is cauliflower rice!

With cauliflower rice, you can easily lower those calories and still get a little side to your main meal.

These chicken meatballs are so easy to make and yummy. Since they’re made from chicken, they’re also lower in calories, more packed with protein, and thus more filling.

Full of flavor and a little zesty!

Per Serving:

• Calories: 400
• Fats: 24g
• Protein: 30g
• Carbs: 21g
• Fiber: 7g
• Sugar: 7.3g

13. Buffalo Chicken Sweet Potato Casserole (443 kcal)

This unique casserole combines the heat of buffalo chicken with the sweetness of sweet potatoes. And, the melted cheese on top brings everything together, creating a dish that is out of this world.

With only 443 calories per serving, this casserole is great when you want to have a healthy dinner and impress your family at the same time.

Per Serving:

• Calories: 443
• Fats: 22g
• Protein: 35g
• Carbs: 29g
• Fiber: 6.8g
• Sugar: 6.5g

14. Sweet Potato Black Bean Bowls (308 kcal)

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: 308
• Fats: 5.5g
• Protein: 12g
• Carbs: 55g
• Fiber: 13g
• Sugar: 4.2g

15. Pineapple BBQ Chicken with Bacon (465 kcal)

When you need a mix of sweet and savory, cheesy and full of BBQ flavors, this is the recipe you need. An easy, flavorful dinner anyone can make.

Perfect for a lazy night when you don’t feel like cooking elaborate meals.

Per Serving:

• Calories: 465
• Fats: 15g
• Protein: 45g
• Carbs: 36g
• Fiber: 1.5g
• Sugar: 28g

16. Creamy Pesto Chicken (425 kcal)

This creamy pesto chicken is low in calories because it’s so high in protein. The chicken breasts that would usually be tasteless, here have a ton of flavor.

The seasonings, garlic, and sun-dried tomatoes are such a lovely pairing with chicken. I love making this meal because it’s super easy and requires very little cleanup afterward.

And you know me. I love to keep it simple!

Per Serving:

• Calories: 425
• Fats: 28g
• Protein: 31g
• Carbs: 15g
• Fiber: 2.8g
• Sugar: 4.3g

17. Hawaiian Chicken Bowl (399 kcal)

If you’re a fan of pineapple and chicken together or anything even remotely Hawaiian, you’ll love this recipe.

I like that you can just make it in one sheet pan, which minimizes cleanup and consequently increases fun.

Enjoy and check out more 300 calorie meals here.

Per Serving:

• Calories: 399
• Fats: 11.7g
• Protein: 43g
• Carbs: 24g
• Fiber: 4.2g
• Sugar: 18g

18. Broccoli Cauliflower Casserole (388 kcal)

When you’re craving something relatively low-calorie but cheesy, this is the casserole to make. It’s packed with veggies and sausage which makes it a perfect dinner you can make any day.

Delicious, flavorful, delightful, and full of cheesy goodness. Also, it is super easy to prepare with just 7 minutes of prep time. Enjoy!

Per Serving:

• Calories: 388
• Fats: 32g
• Protein: 17g
• Carbs: 12g
• Fiber: 2.4g
• Sugar: 3.6g

19. Cheesy Broccoli Chicken Bake (354 kcal)

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

This chicken casserole is perfect for meal prep. It makes 4 servings.

So, you have your lunches or dinners ready for the days ahead. And it tastes incredible.

The combination of broccoli with cream cheese and cheddar is just magnificent.

What keeps it low in calories is all the broccoli. In fact, you can even add more of them as they’re not high in calories but very filling with all the fiber.

Per Serving:

• Calories: 354
• Fats: 24g
• Protein: 26g
• Carbs: 8.9g
• Fiber: 2.4g
• Sugar: 2.8g

20. Chicken Cauliflower Casserole (342 kcal)

Chicken and cauliflower can seem like the most bland ingredients. However, you can make them taste amazing together.

All you need some spices, some cheese and a baking dish. This casserole is so easy to make – in just one pan and tastes so good.

Per Serving:

• Calories: 342
• Fats: 27g
• Protein: 21g
• Carbs: 4.6g
• Fiber: 0.6g
• Sugar: 1.5g

21. Lemon Chicken Piccata (433 kcal)

Let’s just start with the fact that this is made from chicken breasts, so it’s mostly protein. Chicken breasts by themselves are meh.

But when you make chicken piccata, the story changes. This is creamy, zesty, flavorful, and so filling.

With only 433 kcal you’ll be full for the rest of the day, mostly because there is 46g of protein in a serving!

Per Serving:

• Calories: 433
• Fats: 35g
• Protein: 46g
• Carbs: 7.1g
• Fiber: 2.5g
• Sugar: 2.3g

22. Creamy Taco Soup (382 kcal)

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 Taco soup fits the bill. It’s creamy, cheesy, and full of yummy Mexican flavors.

Since it makes 6 servings, there’s plenty for everyone. If you love tacos, this soup will soon become your favorite.

Per Serving:

• Calories: 382
• Fats: 30g
• Protein: 19g
• Carbs: 11g
• Fiber: 3.9g
• Sugar: 4.1g

23. Creamy Chicken in Parmesan Sauce (409 kcal)

Who said chicken has to be boring? I think this recipe is proof that it doesn’t have to be at all.

I love this recipe because it’s high in protein – 27 grams. Full of delicious cheesy flavors – imagine Italy right on your plate. And it’s also low in calories!

Per Serving:

• Calories: 409
• Fats: 28g
• Protein: 27g
• Carbs: 13g
• Fiber: 2.7g
• Sugar: 2.2g