10 Low Calorie Meals (Mouth-Watering Guide)

10 Low Calorie Meals (Mouth-Watering Guide) https://sportssamurai.com

You’re looking to lose weight. But all the low calorie meals you’ve found are boring, or they don’t fill you up. You know you won’t be able to keep eating this way for long. In fact, you’re already thinking about giving up your weight loss journey. We’ve been there. We’ve tried eating bland, 300 or 400 calorie meals. It doesn’t work.

At Sports Samurai, we believe that if you’re going to lose weight and keep it up, you have to find your meals enjoyable. And more importantly, they have to be filling.

Let’s face it, who wants to only eat a bowl of soup for lunch? This will make you feel like this…

And we don’t want that. We’re going to split our low calories meals into 3 categories: breakfast, lunch, and dinner.

By the end of this article, you’ll be able to lose weight with these low calorie meals and be well on your way losing the weight you’ve always dreamt of.

Before we get started…

You might look at some of these low calorie meals, and think “What are they on about? I’ve seen meals at 300 to 400 calories before! “How are these low calorie meals?”

It’s a good point. And one we want to address before we get started.

We could have easily put 10 meals under 400 calories on this list. And whilst that would certainly help you more towards weight loss if you stuck to them, there’s no point eating meals so low in calories that you end up hungry 30 minutes later. You then end up snacking on crisps, chocolate, ice creams, and other convenient food.

The difference between having a 400 calorie meal that doesn’t fill you up could result in you eating various snacks straight after, and your total calories being at around 700 to 1000 for that meal. It sounds a lot, but ice cream or a bag of crisps are usually between 200 to 300 calories each. You can see how it quickly adds up.

If you’d had a good quality, filling, 500 to 700 calorie meal, you wouldn’t have needed to snack after. And that’s what we’ve included in this guide.

These meals are just guidelines, also. Everyone is different and has different calorie requirements. What works for one, doesn’t work for the other. For example, a 100lb woman may need to eat much less than what we’ve stated here, whereas a 300lb may need to eat more. They’re just example low calorie meals. You need to adjust them accordingly.

Finally, all of these meals can be made in under 20 minutes. We’re all busy. If we made it too difficult, you’ll be less likely to make them. If you know you need to spend 2 hours to spend in the kitchen to eat low calorie meals, you’ll have days when you eat quick, high calorie meals because the thought of being in the kitchen for that long puts you off. It doesn’t need to be this way.

Get it? Let’s get started.

Breakfast: Overnight oats

You’ve heard about overnight oats, but you’ve never tried them. Maybe you don’t know how to make them, or maybe you’re not sure if you’ll like the taste of them.

Overnight oats come top of this list for a reason – they’re a huge favourite at Sports Samurai. They can be enjoyed at any time throughout the day, are healthy, filling, and tasty!

What’s better is that you can literally put anything (within reason!) you find in your fridge or freezer into them. This gets rid of all the fruit in the fridge that may otherwise go to waste. They can be taken with you wherever you go, so are a perfect breakfast for at home, on the train, or as soon as you get to work.


  • 50g oats
  • One scoop of whey protein
  • One banana
  • 20g almonds
  • 150ml semi-skimmed milk
  • Optional: Add anything else you can find at home, such as strawberries, blueberries, chia seeds, different types of nuts, raisins, honey, peanut butter, sweetener, and many more. The world is your oyster


  • Put all ingredients into a container (or a Mason jar if you want to be fancy!)
  • Mix all ingredients thoroughly
  • Optional: add a sprinkle of salt, and some cinnamon to taste
  • Leave them in the fridge overnight
  • Take out and eat

Pro Tip: When it’s cold outside, take these out 30 minutes before you’re about to eat them. You can even put them in the microwave for a seconds to warm up.

It’s honestly that simple to make them. It takes less than 5 minutes and there’s no cooking required! Result.

If this recipe isn’t for you, or you’re feeling adventurous, click here for more overnight oat recipes.

Nutritional Infomation:

We’ve calculated the nutritional info as per our above recipe, without the added extras:

  • Carbs: 72g
  • Protein: 42g
  • Fat: 23g
  • Total calories: 640

As mentioned above, adjust the ingredients accordingly, depending on your preference and calorie requirements.

For example, if you’re the type of person who prefers a bigger breakfast, and smaller lunches and dinners, increase the number of oats. Or if you’re 640 calories seems too high for a breakfast because you prefer bigger dinners, or if you’re a female (who generally have fewer calories to play around with when it comes to weight loss), lower the amount of oats, or perhaps, have half a banana instead of a full one.

Use MyFitnessPal to record your daily calories, to ensure you’re eating in a calorie deficit for weight loss.

Breakfast: Avacado, tomato, and poached egg on toast

For those who don’t like oats, this one is for you. Even if you do like oats, this can be used as a treat away from oats on the weekends (this is what we like to do at Sports Samurai). This is a recipe you need to try!

Once you try this recipe, you’ll understand why it’s become a favourite of ours. Avocados are also a great source of fats, and this meal also has a relatively good amount of protein, provided there’s no meat involved (vegetarians: this is for you!)


  • Two slices of wholemeal bread (any will do, but this recipe tastes incredible with any seeded kind)
  • A quarter to a third of an avocado (depending on the size)
  • Two eggs
  • Cherry tomatoes (or any other kind of tomatoes)
  • Optional: add some salt and pepper once you’ve made them


  • The most difficult thing about this recipe is learning how to poach eggs – it took us a while to learn this. The video below will help
  • Whilst the eggs are being poached, toast the bread
  • Cut the avocado and the tomatoes
  • Once it’s ready, assemble together. We like to do toast, egg, avocado, them tomatoes, but you can choose the order you like
  • Enjoy with some tea or coffee. This is a perfect start to a lazy Sunday morning

Nutritional Information:

  • Carbs: 45g
  • Protein: 26g
  • Fat: 24g
  • Total calories: 501

Breakfast: Breakfast Smoothies

As long as you have a blender at home, smoothies are great for breakfast. If you don’t, consider buying one. Blenders are great for smoothies and juices – a perfect way of getting in your 5-a-day.

We love breakfast smoothies because you can experiment with anything and everything you have in your fridge or freezer and because they can be taken with you everywhere you go. This is useful if you usually have a later breakfast (if you’re Intermittent Fasting for example), as you can keep it in the fridge until you’re ready to drink it.

Pro Tip: Keep frozen fruit in stock at all times, such as blueberries, strawberries, blackberries, mango and bananas. You can buy this already cut and ready in most supermarkets now.


We’re going to give you the ingredients and recipe of one of our favourites – experiment with other ideas and find what you enjoy. You can find more ideas here.

  • 50g oats
  • One scoop of whey protein (strawberry or vanilla is preferable here)
  • One serving of frozen strawberries
  • 15g peanut butter
  • 150ml semi-skimmed milk
  • Optional: add some water, depending on how thick you like your smoothies


  • Put all ingredients into a blender for 30 seconds to a minute
  • Drink

There’s nothing else to it. And they say eating healthy takes too long…

Nutritional Information:

  • Carbs: 57g
  • Protein: 39g
  • Fat: 16g
  • Total calories: 516

Lunch: Tuna, egg, and potato salad

Now that you’ve had a healthy and nutritious breakfast, you’re sorted until lunchtime. This is where it can get difficult, especially if you haven’t prepared anything.

If weight loss is your goal, the key is to prepare. This way you’ll know exactly what you’re getting, rather than guessing. Our weight loss section has more on how to lose weight, and some of the articles go into detail about calorie deficits, and how to work this out, so we’re not going to get into too much detail here.

Tuna, egg and potato salad has become one of our favourites in recent years! It’s extremely filling (due to the high protein content), is tasty, and can be made in under 20 minutes.


  • 300g of potatoes
  • One can of tuna
  • One egg
  • A small serving of low-fat mayonnaise, or low-fat salad dressing
  • A serving of salad

Pro Tip: Every week when you go shopping, buy a big portion of ready-made salad. This is a huge time-saver, rather than cutting salad yourself.


  • Boil the potatoes and the egg (or eggs, if you want more, depending on your calorie requirements)
  • Once boiled and drained, put these on a plate (peel the eggs first, of course)
  • Drain the tuna, and add to the plate
  • Add the salad
  • Optional: add a small amount of low-fat salad dressing, or olive oil, and use some spices to make it taste good. We like to use pepper and paprika.

Pro Tip: Consider buying some canned new potatoes for days when you’re rushed, or when you can’t be bothered to boil potatoes. Or boil a couple of day’s worth and leave in the fridge for the following day.

Nutritional Information:

  • Carbs: 61g
  • Protein: 43g
  • Fat: 10g
  • Total calories: 482

If tuna isn’t for you, replace it with anything else. This recipe works well with any kind of meat, including chicken, or turkey.

If you’re vegetarian, consider replacing the tuna with an extra egg, or add in some Quorn products, just as Quorn chicken, or Quorn sausages.

Experiment until you find what works for you!

Lunch: Chicken stir fry with wholewheat noodles

Next on our list comes chicken stir fry with wholewheat noodles. This can be made on days when you’re at home, or even made the night before for work the following day (all you need is a container and 2 minutes in a microwave).

We love this meal because it’s high in protein, and tastes delicious. You wouldn’t even know you were trying to lose weight by consuming this meal.

You can also use all the ingredients in your fridge and freezer here that may have otherwise gone to waste – a great cost-cutting exercise!


  • 75g wholewheat noodles (uncooked weight)
  • One chicken breast, cut into strips (roughly 100g uncooked weight)
  • 100g frozen stir fry vegetables
  • One tablespoon of olive oil
  • One tablespoon of soy sauce
  • 10g cashew nuts, or peanuts
  • Optional: consider adding more vegetables if you like, such as spring onions, mushrooms, green chillis, and more
  • Consider adding a small portion of shop-bought stir-fry sauce here, although be careful, as these are usually high in calories. We’re going to leave it out for this recipe


  • Heat oil in a non-stick wok on medium heat, until hot
  • Add the chicken, and fry for 5 to 10 minutes until thoroughly cooked
  • Add the vegetables and soy sauce
  • Boil wholewheat noodles in a pan on the side. When they rise to the top, you know they’re done
  • Drain the noodles, and add to the wok
  • Mix the noodles in with the stir-fry
  • Top with the cashew nuts
  • Serve and enjoy

Nutritional Information:

  • Carbs: 67g
  • Protein: 42g
  • Fat: 22g
  • Total calories: 622

You can replace the chicken here with anything – stir fry tastes great with salmon, beef, or vegetarian protein sources such as Quorn chicken or tofu. It’s flexible, and great tasting, which is why we’ve included it in our 10 low calorie meals.

Pro Tip: This meal also works well with rice. Replace the wholewheat noodles with brown rice for a tasty stir fry.

You can find more chicken stir fry recipes here.

Treat yourself to a new gym bag from Sports Samurai. Trust us, you’ll love the quality of these…

Lunch: Tuna and cheese toasties

You can tell we love tuna, right? What’s not to love about it? It’s cheap, convenient, and more importantly, high in protein. If you’re not a fan of tuna, consider other canned fish, such as salmon or mackerel.

Tuna and cheese toasties are one of our low calorie meals, and easy to make when you’re at home. They literally take minutes, and are delicious!


  • One can of tuna
  • 30g of cheese (low fat is preferable, although there isn’t much difference in calories)
  • 2 slices of wholemeal bread
  • A quarter of an onion, finely chopped
  • Optional: spices to taste, such as pepper or paprika


  • Put bread in the toaster until slightly toasted (don’t over toast it here – remember it still needs to go in the grill)
  • Prepare a baking tray with foil, and turn on the grill
  • Lie the two pieces of toast down and add half a can of tuna onto each slice
  • Top with the finely chopped onion, spices, and add 15g of cheese on each slice
  • Grill for a couple of minutes, until the cheese has melted
  • Keep an eye on these (do not walk away), as they can burn quickly!

Pro Tip: For an extra tasty tuna and cheese toastie, making these using a George Forman’s grill instead. You’ll need to close the sandwich, so make one or two toasted sandwiches, depending on your calorie requirements.

Nutritional Information:

  • Carbs: 40g
  • Protein: 47g
  • Fat: 13g
  • Total calories: 465

Dinner: Chicken and Rice (with Vegetables)

We’re finally onto dinner – our favourite meal of the day. You’ve just come home from work, and you’re tired. Maybe you’ve even been to the gym or done some exercise. This is where some people tend to struggle. This is why all of our low calorie dinners are easy to make!

Firstly, we have our old-school bodybuilder favourite: chicken and rice. It’s there for a reason: it’s low in calories and high in protein. But, it doesn’t need to be plain and boring.


  • 75g whole grain rice
  • One chicken breast (roughly 100g uncooked weight)
  • One tablespoon of olive oil
  • One portion of frozen mixed vegetables (onions, mushrooms, and peppers are good here)
  • Optional: spices to taste, such as salt, pepper, chilli, and cajun


  • Boil the rice in a pan
  • Whilst the rice is boiling, heat another pan on medium heat with the olive oil
  • Add in the chicken breast, and spice accordingly, until cooked thoroughly
  • Add in the vegetables, and cook until golden brown
  • Once the rice is boiled, drain, and serve with the chicken
  • Enjoy

Nutritional Information:

  • Carbs: 69g
  • Protein: 35g
  • Fat: 17g
  • Total calories: 589

Pro Tip: Replace the chicken with salmon, cod, lamb, beef, turkey, or any vegetarian option. The same principle applies – although try to keep this addition low in calories (it’s why chicken works well!).

If you don’t want this to be plain, consider adding some more spices, or looking for a recipe online to spruce things up. For example, this Spanish rice with chicken & peas is incredible!

Dinner: Spaghetti Bolognese (aka Spag Bol)

Spag Bol is next on our dinner list of low calorie meals. This tasty, family favourite can be enjoyed as part of your weight loss journey, as long as you prepare it in the right way.

The good thing about spag bol is that it can be prepared in less than 20 minutes and only requires a handful of ingredients.

If you’re vegetarian, replace the meat for Quorn mince, or even use lentils or kidney beans instead. The options are endless with Spag Bol – you just need to be a little creative!


  • 75g wholewheat spaghetti (uncooked weight)
  • 100g low-fat mince (lamb or beef will do here, but make sure you opt for the low-fat kind)
  • One tablespoon of olive oil
  • A quarter of an onion, finely chopped
  • Half a carton of passata
  • One tablespoon of tomato puree
  • Optional: add more vegetables, such as mushrooms, or anything else you can find in the fridge
  • Optional: add spices, such as salt, pepper, and dried oregano


  • Heat the olive oil in a large pan over medium heat
  • Once hot, add the onions and fry until they turn golden brown
  • Add the ground beef or lamb (or whichever option you choose to go for). This takes about 5 to 10 minutes
  • Add in the passata and tomato puree, spices, and let it simmer for around 15 minutes
  • Whilst this is cooking, boil the spaghetti in a separate pan for 10 minutes
  • Drain the pasta, add in the Bolognese, and serve
  • Enjoy

Nutritional Information:

  • Carbs: 57g
  • Protein: 41g
  • Fat: 26g
  • Total calories: 634

Pro Tip: Double (or even treble) the above recipe when you’re making it – this will mean you have enough left over for the next day.

For an even lower calorie option, replace the lean mince with ground turkey, or any of the vegetarian options option. This will save you an extra 100 calories or so!

Dinner: Jacket Potatoes with tuna and sweetcorn

Potatoes are one of our favourite sources of carbohydrates, and this is one low calorie meal that makes eating in a calorie deficit easy. The reason why we love potatoes is that they’re more filling per portion, especially when compared to other sources, such as bread.

You can read more about why potatoes are so filling, as well as other foods that are incredibly healthy for you here.

Jacket potatoes can also be eaten at lunch, but we’ve included them in our dinner list because we love them made properly in an oven (unless you have an oven at work, or work from home).


  • 300g potatoes (baking potatoes are ideal, but any potatoes will do)
  • One tablespoon of olive oil
  • One can of tuna
  • 15g low-fat mayonnaise
  • One serving of frozen or canned sweetcorn

If you don’t like tuna, replace it with any other topping. You can find good suggestions of jacket potato fillings here. If you’re vegetarian, there’s also a few options on the same link – such as using spicy dhal or baked beans.


  • Place the potatoes on a baking tray, and drizzle the oil over them
  • Use your hands to make sure the oil is covering all of the potatoes
  • Add salt and pepper, and bake in the oven for 90 minutes
  • 5 minutes before the potatoes are ready, drain the tuna, add in the sweetcorn and low-fat mayonnaise, and mix together
  • Add more salt and pepper, if you wish

Pro Tip: If you’re struggling for time, put the potatoes in the microwave instead of the oven. They usually take around 15 minutes on full heat, but make sure they’re fully cooked before eating.

Nutritional Information:

  • Carbs: 79g
  • Protein: 42g
  • Fat: 21g
  • Total calories: 676

This is a great dinner for after the gym – high in carbohydrates, and high in protein. Put the potatoes in the oven whilst you shower, and do your other house chores.

Dinner: Salmon and sweet potato mash

The last of the 10 low calorie meals is salmon and sweet potato mash. It’s a healthy twist to your traditional fish and chips, but just as tasty!

We love this meal because of the health benefits of both. See here for more on the benefits of salmon, and here for the benefits of sweet potatoes.


  • 300g sweet potatoes
  • 10g of butter
  • 50ml semi-skimmed milk
  • Frozen salmon (or any other fish)
  • Vegetables of your choice. We like to have this meal with broccoli
  • Optional: add salt, pepper, garlic, basil, or thyme

If you don’t enjoy salmon, any other meat works well here. You could even try lamb steak or beef steak. If you’re vegetarian, consider vegetarian sausages or vegetarian chicken fillets.


  • Place salmon in the oven for 20 minutes, as per instructions
  • Boil sweet potatoes for 20 minutes (if you don’t like the skin, you can peel it before, although we prefer skin-on)
  • Once boiled, mash the sweet potatoes, add butter, milk, salt, pepper, and any other spices
  • Take the salmon out of the oven, and serve with vegetables

Nutritional Information:

  • Carbs: 69g
  • Protein: 33g
  • Fat: 23g
  • Total calories: 639

Pro Tip: Replace the salmon with white fish, such as cod or haddock if you want to reduce the calories.

What are the options for vegetarian low calorie meals?

With the rise in vegetarians and vegans, we thought it would be good to add in some further options here. Where possible, we’ve tried to give vegetarian and vegan options above, but here are 5 more:

  • Kidney beans chilli and rice
  • Spinach, sweet potato, and lentil dhal
  • Black bean salad
  • Avacado wraps
  • Quinoa, lentil, and feta salad

Keep an eye out for further blogs from Sports Samurai – we’ll update one with low calorie vegetarian meals and recipes in due course.

What foods fill you up but are low in calories?

The simple answer: all of the above.

They’re good quality, filling, low calorie meals. We’ve been in the health and fitness industry for many years now, have experimented with different foods first-hand, and this is a comprehensive list of low calorie meals that work.

However, you might be different. Try the above, and try new things. Experiment yourself on your weight loss journey.


In our article on 10 low calorie meals, we’ve covered 10 mouth-watering meals for you to try at home. What’s better: these 10 low calorie meals are quick to make, and you can adjust the majority of these depending on your preferences.

Pro Tip: Keep searching the internet and cookbooks for more recipes. Experiment with different things, and find a list of low calorie meals that work for you.

What are your favourite low calorie meals? Let us know in the comments section below.


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