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Whether you’re one to prep a week’s worth of dinners or play it fast and loose, there’s a lot to consider when deciding what to eat. Of course, there’s taste; food should taste good! But there’s also vitamins and minerals to worry about, different food groups to balance—and if you’re counting calories, you may also want to consider looking for low-calorie meals. It’s all too easy to get overwhelmed, trying to balance it all.
That’s where the low-calorie recipes on this list come in handy: Not only are they all under 500 calories per serving, but they’re also Prevention Test Kitchen-approved, meaning they’re guaranteed to be delicious and nutritious as well.
What makes a meal low-calorie? Generally speaking, “A low-calorie meal can be in the 300 to 400 calorie range for breakfast and 500 to 600 calorie range for lunch and dinner meals, and 100 to 200 calorie range for snacks,” says Vandana Sheth, R.D.N., C.D.E.S., F.A.N.D., registered dietitian nutritionist and author of My Indian Table: Quick & Tasty Vegetarian Recipes.
That said, while keeping a general calorie goal in mind may be helpful, especially if you’re following a low-calorie diet, it’s essential to remember that every body has different needs and one calorie goal simply won’t work for everyone, says Lindsey Palmer, M.B.A., M.S., R.D.N., vice president of nutrition and industry relations for Chartwells K12. Factors like age, sex, activity level, health conditions, and weight goals need to be considered, she adds.
Meet the experts: Vandana Sheth, R.D.N., C.D.E.S., F.A.N.D., registered dietitian nutritionist and author of My Indian Table: Quick & Tasty Vegetarian Recipes; Abby Langer, R.D., registered dietitian at Abby Langer Nutrition and author of Good Food, Bad Diet; Lindsey Palmer, M.B.A., M.S., R.D.N., vice president of nutrition and industry relations for Chartwells K12; and the Prevention Test Kitchen.
When choosing a low-calorie dinner, Sheth suggests selecting dishes that feature a variety of food groups. An ideal scenario includes a plethora of colorful vegetables, plus lean protein, whole grain carbohydrates, and heart-healthy fats. Palmer notes that for most adults, it’s best not to cut an entire food group or macronutrient from your diet, but create balanced meals that will give you energy and vital vitamins and minerals.
Another thing to consider? “The meal should also taste good and use ingredients you enjoy eating,” Abby Langer, R.D., registered dietitian and author of Good Food, Bad Diet.
And if you’re considering calorie cuts, think subtle, not dramatic. “Creating a calorie deficit is essential for weight loss, but I recommend a small deficit versus a complete overhaul that’s unsustainable. Remember that the way you eat has to be sustainable for the long-term, even the calorie deficit,” Langer adds. “My advice is to not be in such a dramatic calorie deficit that you’re shorting yourself on nutrients. The best way to lose weight is to create a small calorie deficit that’s sustainable and doesn’t have side effects like hunger, fatigue, etc.” (One more note of caution from Langer: “If you have a history of an eating disorder, see a dietitian before changing your eating habits.”)
Is your head spinning yet? Never fear, there’s no need to stress! We rounded up our favorite low-calorie meals that pack in tons of nutrients, variety, and plenty of deliciousness.
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