26 Healthy 400 Calorie Meals

When it comes to managing your weight and maintaining a healthy diet, counting calories is a crucial aspect. That’s why I’m excited to share with you 23 delicious and nutritious meals that clock in at just 400 calories each.

Not only are they low in calories, but they’re also packed with flavor and nutrients. This means you can indulge in a tasty meal without sacrificing your dietary goals.Of course, exercise is important too.

Caprese Chicken (391 kcal)

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As the summer sunshine warms up, it’s hard to resist the allure of a backyard barbecue. However, if you’re looking to shed those extra pounds, traditional burgers and hot dogs won’t get you closer to your weight loss goals. The solution lies in a flavorful and nutritious Caprese Chicken dish that’s packed with Italian flair. This mouthwatering creation combines the sweetness of vine-ripened tomatoes, the creaminess of mozzarella, and the tanginess of balsamic vinegar, making it an ideal alternative to traditional barbecue fare. Not only is this dish low in calories, but it’s also high in protein, which helps keep you full and reduces your appetite. Additionally, consuming high-protein meals can give your metabolism a boost. To prepare this culinary delight, you’ll need a few spices and seasonings. Simply measure out the ingredients according to the recipe below.

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

Broccoli Cauliflower Rice Chicken Casserole (375 kcal)

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Losing weight doesn’t have to mean spending hours in the kitchen every day. Meal prepping is a game-changer, and this chicken casserole recipe is perfect for getting ahead of your meal planning. With eight servings, you’ll have healthy lunches or dinners ready for an entire week, all while enjoying a delicious combination of broccoli, mozzarella, and Italian blend cheese. The best part? It’s surprisingly low in calories, thanks to the clever substitution of cauliflower rice as your starch source. Not only is this swap nutritious, but it’s also rich in vitamins C and K, as well as antioxidants that offer various health benefits. If you’re short on time, you can opt for prepackaged cauliflower rice, or take a few extra minutes to make your own from scratch – either way, the end result will be a satisfying and affordable meal. Simply chop your cauliflower into small pieces, process it until it resembles rice, and you’ll be all set. This recipe is also an excellent freezer option, ensuring you can enjoy your hard work for weeks to come. Per serving, this casserole boasts 375 calories, with a balanced breakdown of 19g fat, 38g protein, 13g carbs, 3g fiber, and 5g sugar.

Roasted Sweet Potato, Black Bean & Lime Rice Bowls (392 kcal)

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The growing trend towards plant-based eating is no surprise, given the numerous benefits that come with adopting a more vegetarian lifestyle. Not only can it aid in weight loss, but also offer a wealth of nutritional advantages. One such example is this Mexican-inspired rice bowl recipe, which combines the natural sweetness of sweet potatoes, the zesty vibrancy of lime juice, and the satisfying protein of black beans. The best part? You won’t miss the meat! Black beans are not only delicious, but also packed with fiber for healthy digestion, as well as essential minerals like magnesium, phosphorus, and manganese that support bone health. They’re also an excellent source of iron, which can help boost energy levels. This dish is more than satisfying on its own, but feel free to add some steamed veggies on the side if you prefer. Per serving, this recipe provides: 392 calories, 8g fat, 11g protein, 70g carbs, and 10g fiber, with only 4g of sugar.

Vegetable Salad with Nuts (438 kcal)

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Salads can be a nutritious and filling meal option when trying to lose weight, but they often fall short in terms of satisfaction. This is because they typically lack one crucial element: protein. To combat this, we’ve created a Vegetable Salad with Nuts that’s packed with protein, yet still manages to satisfy your cravings. The best part? It’s surprisingly refreshing, crunchy, and flavorful, making it a game-changer for anyone looking for a healthy meal on-the-go.

This recipe is more than just a salad – it’s an explosion of textures and flavors, thanks to the addition of seeds and nuts. These not only add a satisfying crunch but also provide a boost of heart-healthy fats. And the best part? It takes mere minutes to prepare, making it the perfect solution for even the busiest of days.

Per serving, this salad boasts an impressive nutritional profile:
Calories: 438
Fats: 32g
Protein: 14g
Carbs: 31g
Fiber: 11g
Sugar: 15g

Sweet Potato Black Bean Chili (381 kcal)

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As the temperatures drop, there’s nothing quite like curling up with a warm and comforting bowl of chili. This recipe is sure to hit the spot, combining the natural sweetness of red onions and sweet potatoes with the smoky depth of fire-roasted tomatoes.

The sweet potatoes not only add a touch of sweetness but also bring a wealth of nutrition to the table. Rich in Vitamins A and C, they’re essential for maintaining a healthy immune system. They’re also an excellent source of potassium, vital for keeping blood pressure in check.

One key consideration when cooking with sweet potatoes is their slightly denser texture compared to regular potatoes. To ensure they cook evenly, it’s best to cut them into smaller pieces before adding them to the pot.

Per serving, this recipe boasts a satisfying 381 calories, with 7g of fat, 22g of protein, 58g of carbohydrates, and a respectable 21g of fiber. With only 5g of sugar, it’s a guilt-free indulgence that’s perfect for a chilly evening.


Easy Ginger Chicken (407 kcal)

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The convenience of a one-skillet meal is unmatched, especially after a long day of cooking dinner. The Easy Ginger Chicken recipe is a game-changer in this regard – it’s a quick and easy solution that will leave you with only one skillet to clean up afterwards. Imagine having the rest of the evening free to indulge in your favorite TV shows or hobbies. This dish is not only a time-saver but also a flavor sensation, with its sticky, sweet, and savory notes that are sure to satisfy your cravings. Ginger, which adds a nice heat to the recipe, also boasts impressive health benefits – it’s packed with anti-inflammatory and antioxidant properties that can even aid in weight loss efforts. And at just 407 calories per serving, this dish is a guilt-free indulgence. Per serving, you can expect: 407 calories, 22g of fat, 46g of protein, 4g of carbohydrates, 1g of fiber, and 2g of sugar.

Roasted Sweet Potato Cauliflower Quinoa Bowls (427 kcal)

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Getting kids to eat vegetables can be a challenge, but with the right approach, it’s achievable. One effective way is by incorporating roasted cauliflower and sweet potatoes into a delicious bowl. The natural sweetness of the sweet potatoes pairs well with the caramelized cauliflower, making it hard for kids to resist. To take it to the next level, add some creamy homemade cashew crema that balances out the flavors. This dish is not only kid-friendly but also easy to make. Simply blend together cashews, chipotle pepper, chili powder, smoked paprika, cumin, and water until smooth. This blender is versatile and can be used for various purposes, from making sauces to frozen drinks and smoothies. This recipe makes a perfect pantry meal that’s packed with nutrients. Per serving, it provides 427 calories, 15g of fat, 16g of protein, 61g of carbohydrates, 14g of fiber, and 7g of sugar.

Moroccan Lentil Meatballs with Roasted Red Pepper Sauce (400 kcal)

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While I do enjoy a good meat-based meal, I also appreciate the occasional break from the norm. That’s where these scrumptious vegetarian meatballs come in – they offer a delightful departure from traditional fare. The lentils not only add a satisfying texture but also make the dish more filling and nutritious.As an added bonus, lentils are an excellent source of plant-based protein, as well as rich in folate, which plays a crucial role in DNA production. They’re also beneficial for bone health due to their content of minerals such as magnesium, phosphorus, and manganese.If you’d like to make these meatballs entirely vegan, simply swap the egg for a flax egg. To create one, combine three tablespoons of water with one tablespoon of ground flaxseed. It’s that easy!Here are the details: Per serving, this recipe yields 400 calories, with 19g of fat, 14g of protein, 43g of carbohydrates, and 7g of fiber. Sugar content is a reasonable 5g.

Garlic Butter Ground Turkey with Cauliflower Skillet (415 kcal)

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Ground turkey is an excellent alternative to ground beef, boasting fewer calories and a more environmentally friendly profile. Its leaner composition makes it an attractive option for those seeking to shed pounds. Furthermore, the lower carbon footprint of ground turkey means it’s a sustainable choice for eco-conscious consumers.

While ground turkey may lack the bold flavors of its beef counterpart, this dish is anything but underwhelming. The judicious use of hot sauce and red chili pepper flakes injects a satisfying level of heat, while the soy sauce adds depth and umami notes. Meanwhile, the acidity from lemon juice expertly balances the richness from butter.

This recipe’s crowning achievement lies in its impressive protein content – over 30 grams per serving, making it an ideal post-workout dinner option. With a nutritional profile that includes Calories: 415.59, Fats: 26.11g, Protein: 30.65g, Carbs: 16.3g, Fiber: 2.53g, and Sugar: 4.62g per serving, this ground turkey skillet is a well-rounded and satisfying meal choice.

Greek Shrimp Salad with Feta & Rice (407 kcal)

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Summer is the perfect season to indulge in outdoor activities, and what better way to do so than with a delicious and refreshing picnic? This Greek-inspired shrimp dish checks all the boxes – it’s vibrant, packed with flavor, and boasts an impressive array of nutrients. Shrimp itself is an excellent source of plant-based protein, iodine, and omega-3 fatty acids, making it a great addition to any meal. What’s more, this recipe is incredibly easy to prepare, requiring only 10 minutes of your time. Plus, it keeps well in the fridge for up to 5 days, making it an ideal candidate for meal prep. Simply store it in airtight containers – such as these glass or BPA-free plastic options – and you’re good to go. Here’s the nutritional breakdown per serving: Calories: 407, Fats: 21g, Protein: 23g, Carbs: 31g, Fiber: 3g, Sugar: 4g. This recipe is a true winner for anyone looking to bring a little bit of sunshine to their next outdoor adventure.

Spicy Cashew Thai Chickpea Broccoli Salad (402 kcal)

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Incorporating more veggies into our daily meals is a goal many of us share, including myself. A vibrant salad like this one is an excellent way to do just that. The kaleidoscope of colors and flavors it offers, from the bright orange carrots to the deep red bell peppers, from the rich purple cabbage to the crisp green broccoli, makes for a truly satisfying experience.
The subtle kick from the jalapeno peppers is perfectly tempered by the creamy peanut sauce, while the roasted cashews add a delightful textural element. It’s a testament to the fact that healthy eating doesn’t have to mean sacrificing flavor.

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

Low Carb Chicken Shawarma Bowls (386 kcal)

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I’m a huge fan of Chicken Shawarma platters, and I’m sure many of you share my enthusiasm. However, the mountain of rice that typically accompanies them can be overwhelming. Not to mention, all those empty carbohydrates have a direct impact on our waistlines. That’s why I’m thrilled to introduce Low Carb Chicken Shawarma Bowls, a game-changing twist on this beloved dish. This recipe retains all the flavor and excitement of traditional Shawarmas but with a crucial difference – it eliminates the excess carbs. The result is a deliciously satisfying meal that’s both healthy and indulgent. Each serving features tender Lebanese-style chicken smothered in a tangy mint garlic sauce, nestled among crisp salad greens, juicy sweet tomatoes, thinly sliced red onions, crumbly feta cheese, and refreshing cucumbers. By trading out the rice for these nutritious ingredients, we’ve created a dish that’s not only lower in carbs but also packed with essential nutrients. Per serving, you can expect: Calories – 386; Fats – 18g; Protein – 37g; Carbs – 15g; Fiber – 2g; Sugar – 7g.

Chickpea Shawarma Salad (380 kcal)

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Indulge in a vegan take on Chicken Shawarmas with this delectable salad, packed with nutritious ingredients and bold flavors. The aromatic spices infuse warmth into the chickpeas, while the pickled red onions, cucumbers, tomatoes, and kale add a burst of freshness and vitality. A drizzle of creamy tahini lemon sauce brings everything together, leaving you craving more. You can enjoy this salad as is or serve it with quinoa for added sustenance. With a nutritional profile that includes 380 calories, 20.2g of fat, 15.7g of protein, 40.2g of carbohydrates, and 13.3g of fiber per serving, you can feel good about what you’re putting in your body.

Low Carb Fish Taco Bowls (429 kcal)

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Looking for a low-carb alternative to traditional Taco Tuesday fare? Consider swapping out the tortillas for Fish Taco Bowls, featuring sweet and spicy flavors. The flaky codfish pairs perfectly with tangy pineapple cauliflower rice, while the coleslaw adds a delightful kick – courtesy of Sriracha sauce. For those who prefer milder flavors, simply omit the Sriracha. Beyond its culinary appeal, codfish is also a nutritious choice, boasting high-quality protein and low calorie counts that can aid in weight loss efforts. Additionally, it’s an excellent source of heart-healthy omega-3s. Per serving, this recipe delivers: Calories – 429, Fats – 18g, Protein – 46g, Carbs – 22g, Fiber – 8g, Sugar – 10g.

Cashew Coconut Salmon Curry (385 kcal)

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After a chaotic day at the office, there’s nothing quite like retreating to your favorite armchair with a plate of mouthwatering comfort food. The only catch? Comfort foods tend to be calorie bombs that can leave you feeling less than relaxed.

That’s where this Cashew Coconut Salmon Curry comes in – it’s a game-changer. Not only is it ridiculously tasty and indulgent, but it’s also surprisingly healthy. With under 20 minutes of prep time, you can indulge in a guilt-free meal that your personal trainer would be proud to call ‘fuel’.

Here’s the lowdown: each serving boasts an impressive 385 calories, with 24g of healthy fats, 35.8g of protein and only 1.5g of sugar. And the best part? It takes less time than ordering takeout.

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

Spaghetti Squash Taco Bake (415 kcal)

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Craving something sweet and savory? This Taco Bake is the perfect solution. With its creamy texture, cheesy goodness, and spicy kick, your taste buds will be performing a happy dance. The spaghetti squash not only adds natural sweetness but also provides a boost of Vitamin C. Plus, it’s low in calories and high in fiber, making it a nutritious choice for those looking to shed a few pounds. As for the nutritional breakdown, each serving offers 415 calories, 22g of fat, 31g of protein, 26g of carbs, 7g of fiber, and 8g of sugar.

Low Carb Chicken Club Sandwich (400 kcal)

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Indulge in a unique twist on the classic Chicken Club Sandwich, where lettuce leaves take the place of traditional bread. This innovative creation packs all the flavors you love – chicken breast, cheese, ham, bacon, tomatoes, and mayo – while adding a delightful crunch from the crisp lettuce. I personally prefer this variation over the traditional club sandwich, as it brings a refreshing freshness to each bite. Plus, with its low carb count and high fat content, this sandwich is sure to keep you in ketosis. Here’s the breakdown: Per Serving Calories: 400 Fats: 24.3g Protein: 39g Carbs: 6.2g Fiber: 0.9g Sugar: 0g. Try it out and experience a flavor that will leave you wanting more.

Creamy Chicken Enchilada Soup (450 kcal)

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Sunday evenings provide the perfect setting for family gatherings, and when a crowd is involved, an abundance of delicious food is essential. This Enchilada Soup recipe checks all the boxes, boasting creamy, cheesy, and flavorful Mexican-inspired goodness that’s sure to please even the pickiest eaters. With six servings in total, there’s no shortage of tasty bowls to go around. To achieve the desired creaminess, you’ll need to blend the soup; however, it’s crucial to employ a hand blender to ensure a safe and explosion-free experience, as blending hot liquids in a standard blender can have disastrous consequences. If spice is your game, don’t hesitate to add some sriracha sauce for an added kick. Per serving, this recipe offers a nutritious balance of 450 calories, 13g of fat, 34g of protein, 52g of carbohydrates, and a respectable 15g of fiber, with only 6g of sugar.

Quick Creamy Vegan Coconut Chickpea Curry (443 kcal)

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If you’re looking for a flavorful and satisfying dish to whip up for Meatless Monday, look no further than this Chickpea Curry. The blend of aromatic spices creates a warm and inviting aroma that’s sure to tantalize your taste buds. As you take your first bite, the creamy coconut milk balances out the spicy kick from the curry powder, while the sweetness from the maple syrup provides a delightful contrast to the tanginess from the crushed tomatoes. And let’s not forget the star of the show: the chickpeas, which add a nice texture and heft to each bite. Serve it all over a bed of fluffy basmati rice and you’ve got a meal that’s sure to become a new favorite. Per serving, this curry clocks in at 443 calories, with 25g of fat, 13g of protein, 46g of carbs, 11g of fiber, and 13g of sugar.

Vegan Stuffed Sweet Potatoes (423 kcal)

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Indulge in the rich flavors of the Mediterranean with vegan stuffed potatoes that boast a delightful combination of textures. Quinoa, fluffy and nutritious, takes center stage alongside sun-dried tomatoes, kalamata olives, spinach, and chickpeas. This culinary masterpiece is not only a feast for the taste buds but also an excellent source of essential amino acids, manganese, magnesium, and phosphorus, which collectively support bone health. The fiber-rich quinoa also boasts a low glycemic index, making it an ideal choice for those seeking to manage their weight. As a gluten-free option, this dish is perfect for those with dietary restrictions. With each bite, you’ll experience the harmonious blend of Mediterranean flavors and nutrients that will leave you craving more.

Creamy Tuscan Salmon (428 kcal)

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When the day winds down and all you can muster is a desire for convenience, it’s easy to surrender to the temptation of takeout. But fear not, dear cook! This Tuscan Salmon dish is here to rescue your evening with its rich, creamy garlic sauce perfectly complementing the tender, flaky salmon that simply melts in your mouth. The salty olives and tangy sun-dried tomatoes create a delightful harmony that will leave you feeling satisfied, not defeated. And the best part? You can have it ready in just 25 minutes, so you can indulge without breaking a sweat. Per serving, this recipe yields: Calories – 428, Fats – 32g, Protein – 27g, Carbs – 12g, Fiber – 4g, Sugar – 3g.

Butternut Squash & Black Bean Enchilada Skillet (405 kcal)

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In a hurry on a busy weekday evening? Look no further! This scrumptious dish is the perfect solution, requiring only 25 minutes of your time and a single skillet to prepare. The best part? Cleanup is a breeze, thanks to its one-pot wonder status. Plus, it’s packed with cheesy goodness, filling, and bursting with flavor – you’ll be hooked from the first bite. To cook this mouthwatering meal, simply heat it up on your stovetop, then transfer it to the oven to broil that golden-brown cheese to perfection. Make sure to have a reliable ovenproof skillet on hand; I recommend one like this model, which not only withstands high temperatures but also distributes heat evenly for consistent results. Per serving, you can expect: Calories – 405, Fats – 12.5g, Protein – 16.8g, Carbs – 42.8g, Fiber – 13.7g, Sugar – 7.5g. With its impressive nutritional profile and effortless preparation, this recipe is sure to become a staple in your weekly meal rotation.

Easy Tomato & Basil Quinoa Risotto (458 kcal)

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Savor the simplicity of this 10-minute dinner recipe, perfect for busy evenings. The harmony of mozzarella, sun-dried tomatoes, zucchini, basil, and arugula creates a surprisingly flavorful dish that’s sure to please. With its impressive nutritional profile – 458 calories, 19g fat, 15g protein, 63g carbs, 12g fiber, and 17g sugar per serving – you’ll feel good about what you’re putting in your body too.


As you scroll up, you’ll find an array of delectable low-calorie recipes that are easy to prepare and packed with flavor. Feel free to experiment with different ingredients and discover new flavors that become instant favorites.

Once you’ve got your shopping list ready, it’s time to get cooking! Start whipping up your next 400 Calorie Recipe and get excited to treat your taste buds without compromising on calorie count.

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