10 Easy Low Calorie Recipes for Weight Loss

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These low calorie recipes for weight loss include simple salads, seafood, lean meat, legumes, vegetables, and plant-based meals. Each recipe is designed for an easy lunch or dinner, with the estimated calories listed per serving. Use them as a starting point for balanced meals and adjust portions or seasonings to suit your routine.

For guidance on balancing food groups across the day, see the NHS Eatwell Guide.

1. Greek Chicken and Cucumber Salad

low calorie recipes for weight loss

This fresh salad combines cooked chicken with crisp vegetables, herbs, and a lemony dressing. It is a practical choice when you want a light meal with a substantial protein source.

Calories: Approximately 380 per serving
Servings: 2
Prep time: 15 minutes
Cook time: 0 minutes, assuming the chicken is already cooked

Ingredients:

  • 8 ounces cooked, skinless chicken breast, sliced
  • 1 large cucumber, chopped
  • 1 cup cherry tomatoes, halved
  • ¼ small red onion, thinly sliced
  • ¼ cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • ½ teaspoon dried oregano
  • Salt and black pepper, to taste

Instructions:

  1. Add the chicken, cucumber, tomatoes, red onion, feta, and parsley to a large bowl.
  2. Whisk the olive oil, lemon juice, oregano, salt, and pepper in a small bowl.
  3. Pour the dressing over the salad and toss gently before serving.

2. Lemon Garlic Salmon with Roasted Vegetables

Roasting salmon and vegetables on one tray keeps preparation simple and limits the need for extra oil. The lemon and garlic add flavor without a heavy sauce.

Calories: Approximately 420 per serving
Servings: 2
Prep time: 10 minutes
Cook time: 22–25 minutes

Ingredients:

  • 2 salmon fillets, 5 ounces each
  • 2 cups broccoli florets
  • 1 medium zucchini, sliced
  • 1 medium red bell pepper, sliced
  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 tablespoon lemon juice
  • ½ teaspoon dried oregano
  • Salt and black pepper, to taste

Instructions:

  1. Heat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
  2. Arrange the salmon, broccoli, zucchini, and bell pepper on the sheet.
  3. Brush the salmon and vegetables with olive oil, then add garlic, lemon juice, oregano, salt, and pepper.
  4. Roast for 10 minutes. Turn the vegetables, then continue cooking for 12–15 minutes, until the salmon flakes easily and reaches 145°F (63°C) internally.

3. Turkey and Vegetable Lettuce Wraps

These lettuce wraps use lean ground turkey and colorful vegetables for a quick meal with a crisp texture. Serve them immediately so the lettuce stays firm.

Calories: Approximately 290 per serving
Servings: 2
Prep time: 10 minutes
Cook time: 12 minutes

Ingredients:

  • 8 ounces lean ground turkey
  • 1 teaspoon olive oil
  • ½ cup finely chopped mushrooms
  • ½ cup finely chopped red bell pepper
  • ¼ cup finely chopped onion
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon lime juice
  • ½ teaspoon grated fresh ginger
  • 8 large lettuce leaves
  • 2 tablespoons chopped green onions

Instructions:

  1. Warm the olive oil in a skillet over medium heat.
  2. Add the turkey and cook for 5–6 minutes, breaking it apart as it cooks.
  3. Add the mushrooms, bell pepper, and onion. Cook for another 4–5 minutes, until the turkey reaches 165°F (74°C).
  4. Stir in the soy sauce, lime juice, and ginger.
  5. Spoon the mixture into the lettuce leaves and top with green onions.

4. Chickpea and Quinoa Power Bowl

This bowl combines chickpeas, quinoa, vegetables, and a yogurt dressing for a satisfying meat-free meal. Prepare the quinoa in advance to make assembly faster.

Calories: Approximately 410 per serving
Servings: 2
Prep time: 10 minutes
Cook time: 15 minutes, plus cooling time for the quinoa

Ingredients:

  • 1 cup cooked quinoa, cooled
  • 1 cup canned chickpeas, rinsed and drained
  • 1 cup chopped cucumber
  • 1 cup halved cherry tomatoes
  • 2 cups baby spinach
  • ¼ cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • ½ teaspoon dried oregano
  • Salt and black pepper, to taste

Instructions:

  1. Divide the quinoa, chickpeas, cucumber, tomatoes, and spinach between two bowls.
  2. Stir the yogurt, lemon juice, oregano, salt, and pepper together.
  3. Drizzle the dressing over the bowls and serve.

5. One-Pan Chicken and Broccoli

This simple chicken dinner uses a short ingredient list and cooks in one pan. Serve it on its own or with a small portion of brown rice if you need a more substantial meal.

Calories: Approximately 350 per serving
Servings: 2
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients:

  • 8 ounces boneless, skinless chicken breast, cut into strips
  • 3 cups broccoli florets
  • 1 teaspoon olive oil
  • 2 garlic cloves, minced
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon lemon juice
  • ½ teaspoon smoked paprika
  • Salt and black pepper, to taste

Instructions:

  1. Heat the olive oil in a large skillet over medium-high heat.
  2. Add the chicken, paprika, salt, and pepper. Cook for 6–8 minutes, stirring occasionally.
  3. Add the broccoli and 2 tablespoons of water. Cover and cook for 5 minutes.
  4. Stir in the garlic, soy sauce, and lemon juice. Cook for 2–3 minutes more, until the chicken reaches 165°F (74°C) and the broccoli is tender.

6. Tuna and White Bean Salad

Tuna and white beans create a filling base, while celery, tomatoes, and parsley add freshness. Choose tuna packed in water if you want to keep the meal lighter.

Calories: Approximately 360 per serving
Servings: 2
Prep time: 15 minutes
Cook time: 0 minutes

Ingredients:

  • 1 can tuna in water, 5 ounces, drained
  • 1 cup canned white beans, rinsed and drained
  • 1 cup halved cherry tomatoes
  • ½ cup chopped celery
  • ¼ cup chopped red onion
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • ½ teaspoon dried oregano
  • Black pepper, to taste

Instructions:

  1. Combine the tuna, white beans, tomatoes, celery, onion, and parsley in a bowl.
  2. Whisk the olive oil, vinegar, oregano, and black pepper in a separate bowl.
  3. Add the dressing to the salad and toss gently.

7. Vegetable and Lentil Soup

Lentils add plant-based protein and fiber to this vegetable soup. The recipe makes four servings, so it can provide leftovers for another meal.

Calories: Approximately 300 per serving
Servings: 4
Prep time: 15 minutes
Cook time: 35 minutes

Ingredients:

  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 2 medium carrots, chopped
  • 2 celery stalks, chopped
  • 2 garlic cloves, minced
  • 1 cup dry brown or green lentils, rinsed
  • 1 can diced tomatoes, 14 ounces
  • 4 cups low-sodium vegetable broth
  • 2 cups chopped kale
  • 1 teaspoon ground cumin
  • ½ teaspoon dried thyme
  • Salt and black pepper, to taste

Instructions:

  1. Heat the olive oil in a large pot over medium heat.
  2. Add the onion, carrots, and celery. Cook for 5–6 minutes.
  3. Add the garlic, lentils, tomatoes, broth, cumin, thyme, salt, and pepper.
  4. Bring the soup to a boil, then reduce the heat and simmer for 25–30 minutes, until the lentils are tender.
  5. Stir in the kale and cook for 3–4 minutes before serving.

8. Zucchini Noodles with Garlic Shrimp

Zucchini noodles provide a vegetable-based alternative to regular pasta, while shrimp cooks quickly in the skillet. Avoid overcooking the zucchini so it retains some texture.

Calories: Approximately 330 per serving
Servings: 2
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

  • 8 ounces peeled and deveined shrimp
  • 4 medium zucchini, spiralized
  • 2 teaspoons olive oil
  • 3 garlic cloves, minced
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh parsley
  • ¼ teaspoon red pepper flakes
  • Salt and black pepper, to taste

Instructions:

  1. Heat 1 teaspoon of olive oil in a large skillet over medium-high heat.
  2. Add the shrimp, garlic, red pepper flakes, salt, and pepper. Cook for 2–3 minutes per side, until the shrimp is opaque and reaches 145°F (63°C).
  3. Transfer the shrimp to a plate.
  4. Add the remaining oil and zucchini noodles to the skillet. Cook for 2–3 minutes.
  5. Return the shrimp to the pan and add lemon juice and parsley. Toss and serve.

9. Baked Stuffed Sweet Potato with Black Beans

This meat-free meal pairs a naturally sweet potato with seasoned black beans and fresh toppings. Bake the potatoes ahead of time for a quicker assembly.

Calories: Approximately 390 per serving
Servings: 2
Prep time: 10 minutes
Cook time: 45–55 minutes

Ingredients:

  • 2 medium sweet potatoes
  • 1 cup canned black beans, rinsed and drained
  • ½ cup chopped tomatoes
  • ¼ cup chopped red onion
  • 1 tablespoon lime juice
  • ½ teaspoon ground cumin
  • ¼ cup plain Greek yogurt
  • 2 tablespoons chopped fresh cilantro
  • Salt and black pepper, to taste

Instructions:

  1. Heat the oven to 400°F (200°C). Pierce the sweet potatoes several times with a fork.
  2. Bake for 45–55 minutes, until they are tender when pierced with a knife.
  3. Warm the black beans in a small saucepan with the cumin, salt, and pepper.
  4. Split the sweet potatoes and fill them with the beans, tomatoes, and red onion.
  5. Top with lime juice, Greek yogurt, and cilantro.

10. Tofu and Vegetable Stir-Fry

This plant-based stir-fry uses firm tofu and a selection of vegetables for a fast, colorful dinner. Press the tofu before cooking to help it brown more evenly.

Calories: Approximately 340 per serving
Servings: 2
Prep time: 15 minutes
Cook time: 15 minutes

Ingredients:

  • 8 ounces extra-firm tofu, pressed and cubed
  • 1 teaspoon sesame oil
  • 1 teaspoon olive oil
  • 1 cup broccoli florets
  • 1 red bell pepper, sliced
  • 1 cup snap peas
  • 2 garlic cloves, minced
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon grated fresh ginger

Instructions:

  1. Heat the olive oil in a large skillet or wok over medium-high heat.
  2. Add the tofu and cook for 6–8 minutes, turning occasionally, until lightly browned.
  3. Add the sesame oil, broccoli, bell pepper, and snap peas. Stir-fry for 5–6 minutes.
  4. Add the garlic, soy sauce, rice vinegar, and ginger. Cook for 1–2 minutes, then serve.

Conclusion

These low calorie recipes for weight loss offer a range of simple meals built around vegetables, lean proteins, seafood, beans, lentils, and tofu. Choose a few that fit your schedule, prepare ingredients in advance when useful, and adjust portions to meet your needs. Planning the rest of your day? Explore our high-protein breakfasts for easy morning meal inspiration.

Which recipe will you try first?