Welcome to the year 2023! By now, you have probably heard of health and nutrition trends like intermittent fasting, plant-based diets, and the keto diet. But if you’re looking for a way to eat healthy without giving up flavor, you’ve come to the right place.
This guide will provide you with some delicious and nutritious recipes that are all under 400 calories. Eating healthy doesn’t have to be a chore. With these recipes, you can enjoy flavorful meals without the guilt.
Contents
Breakfast Recipes
Start your day off right with a healthy, low-calorie breakfast. Here are some of our favorite recipes:
Cheesy Egg and Kale Muffins
These egg and kale muffins are cheesy, delicious, and perfect for busy mornings. The combination of eggs and kale provides you with a healthy dose of protein and fiber, while the cheese adds a hint of flavor. Plus, they’re easy to make ahead of time and store in the refrigerator for a quick breakfast.
Ingredients:
– 6 large eggs
– 1/2 cup chopped kale
– 1/2 cup grated cheese
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 350°F.
2. Grease a muffin tin with cooking spray.
3. In a bowl, whisk together the eggs, kale, cheese, salt, and pepper.
4. Divide the mixture evenly among the muffin cups.
5. Bake for 20 minutes, or until the muffins are set.
Calories per serving: 135
Berry Overnight Oats
Overnight oats are a great way to get a healthy breakfast in the morning. This recipe is perfect for busy people who don’t have time to cook in the morning. Plus, it’s easy to customize with your favorite fruits and nuts.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup milk of your choice
– 1/4 cup plain Greek yogurt
– 1/2 cup fresh berries
– 2 tablespoons chia seeds
– 2 tablespoons chopped nuts
– Honey to taste
Instructions:
1. In a bowl, combine the oats, milk, yogurt, berries, chia seeds, and nuts. Stir until combined.
2. Transfer the mixture to a jar or container and cover. Refrigerate overnight.
3. In the morning, top with honey to taste.
Calories per serving: 307
Lunch Recipes
When it comes to lunch, it’s important to stay full and energized throughout the day. These recipes are full of flavor and will keep you satisfied until dinner.
Veggie-Filled Burrito Bowl
Burrito bowls are a great way to pack in the veggies while still having a hearty meal. This recipe is quick, easy, and full of flavor. Plus, you can customize it according to your tastes.
Ingredients:
– 1 cup cooked brown rice
– 1/2 cup black beans
– 1/2 cup chopped bell pepper
– 1/2 cup chopped tomato
– 1/4 cup diced red onion
– 1/4 cup chopped cilantro
– 2 tablespoons olive oil
– 2 tablespoons lime juice
– 1 teaspoon cumin
– Salt and pepper to taste
Instructions:
1. In a bowl, combine the cooked rice, black beans, bell pepper, tomato, onion, and cilantro.
2. In a separate bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper.
3. Pour the dressing over the rice mixture and toss to combine.
4. Serve in a bowl, or wrap in a tortilla for a burrito.
Calories per serving: 322
Shrimp and Avocado Salad
This salad is light, healthy, and full of flavor. The combination of shrimp and avocado is a perfect balance of protein and healthy fats. Plus, you can customize it with your favorite veggies and dressing.
Ingredients:
– 1/2 lb cooked shrimp
– 1 avocado, diced
– 1/2 cup diced bell pepper
– 1/2 cup chopped cucumber
– 1/4 cup chopped red onion
– 2 tablespoons olive oil
– 2 tablespoons lime juice
– Salt and pepper to taste
Instructions:
1. In a bowl, combine the shrimp, avocado, bell pepper, cucumber, and onion.
2. In a separate bowl, whisk together the olive oil, lime juice, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve chilled or at room temperature.
Calories per serving: 387
Dinner Recipes
Dinner is an important meal, so it’s important to make sure it’s healthy and satisfying. These recipes are easy to make and will keep you full until bedtime.
Pesto Chicken and Zucchini Noodles
This dish is light, flavorful, and full of vegetables. The combination of chicken and zucchini noodles is a great way to get your protein and veggies in one meal. Plus, it’s easy to customize with your favorite sauces and toppings.
Ingredients:
– 2 chicken breasts
– 2 tablespoons pesto
– 2 zucchinis, spiralized
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F.
2. Place the chicken on a baking sheet and spread with the pesto.
3. Bake for 20 minutes, or until the chicken is cooked through.
4. Meanwhile, heat the olive oil in a large skillet over medium heat.
5. Add the zucchini noodles and garlic powder and cook for 5 minutes, stirring occasionally.
6. Serve the chicken on top of the zucchini noodles.
Calories per serving: 360
Vegetable Soup
This soup is full of flavor and packed with vegetables. It’s an easy and healthy way to get your daily dose of vitamins and minerals. Plus, it’s easy to customize with your favorite veggies and seasonings.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 2 carrots, diced
– 2 celery stalks, diced
– 2 potatoes, diced
– 1/2 teaspoon dried thyme
– 1/2 teaspoon dried oregano
– 4 cups vegetable broth
– 1 can diced tomatoes
– 1/2 cup frozen peas
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, carrots, and celery and cook for 5 minutes, stirring occasionally.
3. Add the potatoes, thyme, oregano, vegetable broth, and tomatoes and bring to a simmer.
4. Cook for 15 minutes, or until the vegetables are tender.
5. Stir in the peas and season with salt and pepper to taste.
6. Serve hot.
Calories per serving: 320
Conclusion
Eating healthy doesn’t have to be a chore. With these delicious and nutritious recipes, you can enjoy flavorful meals without the guilt. And with all the recipes being under 400 calories, you can enjoy a healthy meal without worrying about your waistline.
So, what are you waiting for? Get in the kitchen and start cooking! As the old saying goes, “A balanced diet is a cookie in each hand.” So, grab a healthy snack and get cooking!
