Meals under 400 calories
Low-calorie breakfasts, lunches and dinners with 400 calories or less per serving, lowest first. Every one is a full meal, not a side, and every one is ready in 20 minutes or less.
33 recipes. Nutrition is estimated per serving from USDA data.
10 minTuna salad lettuce wraps
20 minMini monkey bread
13 minTamagoyaki rolled omelette
16 minGrilled garlic lemon shrimp skewers
17 minFirecracker shrimp
14 minMasala omelette
8 minCottage cheese scrambled eggs
10 minEgg drop soup
20 minGrilled chicken thighs
17 minShrimp cauliflower fried rice
8 minPerfect scrambled eggs
20 minGrilled pork chops with brown sugar rub
20 minGrilled honey chipotle chicken tenders
19 minAvgolemono soup with orzo
20 minCampfire skillet breakfast hash
18 minChicken and broccoli stir-fry
20 minButtermilk pancakes
20 minHawaiian chicken kebabs
19 minLeftover turkey noodle soup
19 minSpeedy tomato and basil soup
20 minBBQ chicken skewers
8 minMango coconut smoothie bowl
19 minCrispy hash browns
15 minTurkey taco lettuce wraps
12 minCopycatCopycat Egg McMuffin
20 min20-minute chicken noodle soup
17 minGingerbread pancakes
17 minPie iron pizza pockets
5 minGreek yogurt protein bowl
15 minShrimp scampi with zucchini noodles
15 minSeared scallops with lemon-butter caper sauce
20 minLemon pepper chicken
20 minGrilled flank steak with garlic herb butter
Lean protein and plenty of vegetables keep these meals filling. To lighten other recipes, use less oil (a tablespoon is about 120 calories), swap sour cream for Greek yogurt, and go easy on cheese and creamy sauces.
Nutrition numbers are estimates per serving, worked out from each recipe's ingredients using USDA food data. They leave out salt to taste and anything listed only to serve, and they will vary with the brands you buy.
Common questions
Is 400 calories enough for a meal?
For many people trying to lose weight, a 400-calorie lunch or dinner fits well within a daily target. Meals high in protein and fiber, like most on this list, help you feel full for longer. Your own needs depend on your age, size and activity, so check with a doctor or dietitian if you're unsure.
How are the calories calculated?
We add up every ingredient using USDA nutrition data and divide by the number of servings. Salt to taste and anything listed only to serve are left out.