35 Low-Calorie Dinner Recipes to Support Weight Loss
Eating healthy doesn’t mean settling for bland, boring meals—who has time for that? These dinner ideas are packed with flavor, easy to make, and will actually keep you feeling full while supporting your weight loss goals. Because let’s be real, if it doesn’t taste good, it’s not making it to the weekly rotation!
Let’s be real—finding easy, healthy dinners that actually taste good and help with weight loss?
It can feel like a never-ending struggle. You want meals that are filling, flavorful, and don’t require a million ingredients or hours in the kitchen.
Oh, and they can’t be boring because who has time for sad, flavorless food? Here’s the thing— eating healthy doesn’t have to mean eating bland.
With the right mix of lean proteins, fiber-packed veggies, and delicious seasonings, you can whip up meals that satisfy your cravings and support your weight loss goals.
From light yet hearty salads to protein-packed bowls and one-pan wonders, these 34 easy and healthy dinner ideas are here to make your weeknights a lot easier.
So, whether you’re looking for something quick after a long day or just need some fresh inspiration, you’re in the right place. Let’s get cooking!
1. 5 Ingredient Marinated Grilled Salmon (~350-400 calories per serving)
Salmon is a powerhouse of protein and omega-3s, and this simple marinade brings out all the flavor without piling on extra calories.
Grilling keeps it lean, and you can pair it with a side of roasted veggies or a fresh salad for a balanced meal.
Want to make it even healthier? Use a low-sodium soy sauce or swap in coconut aminos!
➡️ Get the 5 Ingredient Marinated Grilled Salmon recipe
2. Creamy Chicken Quinoa and Broccoli Casserole (~450 calories per serving)
This casserole is proof that comfort food can be healthy too! Quinoa adds fiber and protein, while the broccoli sneaks in some extra greens.
To keep it on the lighter side, use Greek yogurt instead of heavy cream, and go easy on the cheese. Perfect for meal prep and super filling!
➡️ Get the Creamy Chicken Quinoa and Broccoli Casserole recipe
3. Easy Garlic Shrimp Pasta (~400-450 calories per serving)
Shrimp is naturally low in calories and high in protein, making this dish both satisfying and waistline-friendly.
The garlic butter sauce keeps it flavorful, and you can use whole wheat or chickpea pasta for extra fiber. Pro tip: Add some zucchini noodles to bulk it up without extra carbs!
➡️ Get the Easy Garlic Shrimp Pasta recipe
4. Parmesan-Basil Air Fryer Salmon (~350 calories per serving)
Air frying gives you that crispy, golden crust without drowning your salmon in oil.
The Parmesan-basil topping adds just the right amount of richness, and you can serve it with a light cucumber salad for a refreshing contrast.
If you’re watching sodium, opt for fresh herbs instead of extra cheese!
➡️ Get the Parmesan-Basil Air Fryer Salmon recipe
5. Baked Feta Chickpeas (~300-350 calories per serving)
This dish is a plant-based dream—protein-packed chickpeas, creamy feta, and tons of Mediterranean flavor.
Chickpeas keep you full while the feta adds a tangy richness. Serve it with some whole-grain pita or over greens for a complete meal!
➡️ Get the Baked Feta Chickpeas recipe
6. Chicken and Rice Casserole (~400-450 calories per serving)
Classic and comforting, this dish combines tender chicken with hearty rice in a creamy (but not too heavy) sauce.
To lighten it up, use brown rice or cauliflower rice and swap out heavy cream for Greek yogurt. A great go-to for a cozy, low-effort dinner!
➡️ Get the Chicken and Rice Casserole recipe
7. Sheet-Pan Miso Chicken & Sweet Potatoes (~350-400 calories per serving)
Sheet-pan dinners are lifesavers, and this miso-glazed chicken with sweet potatoes is packed with nutrients.
Miso adds a punch of umami flavor without a ton of calories, and roasting everything together makes cleanup a breeze. Want extra crunch? Toss in some roasted sesame seeds!
➡️ Get the Sheet-Pan Miso Chicken & Sweet Potatoes recipe
8. Lemon Butter Cod Recipe
Cod is one of the leanest fish out there, and this lemon butter sauce keeps it flavorful without overpowering it.
Serve it with roasted asparagus or a quinoa salad for a well-balanced meal. Want to cut back on butter? Swap in a drizzle of olive oil instead!
➡️ Get the Lemon Butter Cod recipe
9. Healthy Mexican Casserole (~400-450 calories per serving)
Who says Mexican food can’t be healthy? This casserole has all the bold flavors you love—lean protein, beans, and plenty of spices—without the excess calories.
Use Greek yogurt instead of sour cream, and go light on the cheese if you want to cut back even more. Taco night, but make it guilt-free!
➡️ Get the Healthy Mexican Casserole recipe
10. Salmon Quinoa Bowls (~400-450 calories per serving)
This is the kind of meal that makes you feel healthy just by looking at it.
Flaky salmon, nutrient-packed quinoa, and colorful veggies all come together in one bowl. Want to boost the flavor? Drizzle with a homemade lemon-tahini dressing!
➡️ Get the Salmon Quinoa Bowls recipe
11. Grilled Chicken Salad (~350-400 calories per serving)
Sometimes, a salad is not just a salad. This one is loaded with grilled chicken, fresh veggies, and a simple vinaigrette that keeps things light but satisfying.
Want to make it even leaner? Swap out creamy dressings for balsamic and go easy on the cheese.
➡️ Get the Grilled Chicken Salad recipe
12. Southwestern Chicken Casserole (~400-450 calories per serving)
If you love bold, Tex-Mex flavors but don’t want the extra calories, this casserole is for you. It’s packed with lean chicken, beans, and spices that bring the heat without the guilt.
For a lighter twist, use Greek yogurt instead of sour cream and whole-grain rice instead of white!
➡️ Get the Southwestern Chicken Casserole recipe
13. Coconut Chickpea & Sweet Potato Curry (~350-400 calories per serving)
Creamy, cozy, and completely plant-based! Chickpeas bring the protein, sweet potatoes add natural sweetness, and coconut milk ties it all together.
Want to cut some calories? Use light coconut milk and serve it over cauliflower rice instead of regular.
➡️ Get the Coconut Chickpea & Sweet Potato Curry recipe
14. Greek Salad Cottage Cheese Bowls (~300-350 calories per serving)
This high-protein bowl is the perfect no-cook meal when you need something fast and healthy.
Cottage cheese gives you a protein boost, while fresh cucumbers, tomatoes, and olives add crunch and flavor. If you’re watching sodium, opt for low-sodium feta and cottage cheese!
➡️ Get the Greek Salad Cottage Cheese Bowls recipe
15. Steak Grain Bowls (~450 calories per serving)
Lean steak, fiber-rich grains, and colorful veggies—this bowl has everything you need for a balanced meal.
Quinoa or farro work great here, and a drizzle of lemon vinaigrette keeps it fresh. Want to go even lighter? Try grilled chicken instead of steak!
➡️ Get the Steak Grain Bowls recipe
16. Harvest Bowls (~400-450 calories per serving)
Think fall flavors, but make it year-round. Roasted sweet potatoes, greens, grains, and a little crunch from nuts or seeds—this is a meal that keeps you full without weighing you down.
For a lighter version, swap any creamy dressing for a balsamic glaze.
➡️ Get the Harvest Bowls recipe
17. Rosemary Roasted Salmon with Asparagus & Potatoes (~350-400 calories per serving)
This sheet-pan meal is as easy as it gets—roasted salmon with crispy potatoes and tender asparagus.
Rosemary and garlic add big flavor without extra calories, and you can swap white potatoes for sweet potatoes if you want more fiber. Simple, healthy, perfect.
➡️ Get the Rosemary Roasted Salmon with Asparagus & Potatoes recipe
18. High-Protein Marry Me Chicken (~450 calories per serving)
A creamy, dreamy chicken dish that won’t break your calorie budget. Sun-dried tomatoes and Parmesan add a ton of flavor without needing heavy sauces.
Want to lighten it up? Use half-and-half instead of heavy cream and serve over zoodles instead of pasta!
➡️ Get the High-Protein Marry Me Chicken recipe
19. Maple Mustard Glazed Chicken (~350-400 calories per serving)
This sweet and tangy glaze makes plain chicken way more exciting without loading up on sugar. Pair it with roasted Brussels sprouts or a quinoa salad for a balanced plate.
To keep the calories down, use just a touch of maple syrup and let the mustard do the heavy lifting!
➡️ Get the Maple Mustard Glazed Chicken recipe
20. Peanut Chicken Protein Bowls (~400-450 calories per serving)
If you love peanut sauce, this one’s a winner. It’s high in protein, full of fresh veggies, and has just the right balance of savory and nutty flavors.
Want to lighten it up? Use natural peanut butter (no added sugar) and swap out white rice for cauliflower rice or quinoa!
➡️ Get the Peanut Chicken Protein Bowls recipe
21. Easy Chicken and Rice (~400 calories per serving)
Sometimes, the simplest meals are the best. This one’s all about tender chicken, fluffy rice, and a no-fuss approach that makes dinner so easy.
Want to lighten it up? Use brown rice instead of white and swap out butter for a drizzle of olive oil.
➡️ Get the Easy Chicken and Rice recipe
22. Creamy Garlic Chicken & Mash (~450 calories per serving)
Garlic lovers, this one’s for you. Juicy chicken in a creamy garlic sauce over mashed potatoes? Yes, please.
Want to make it lighter? Use Greek yogurt instead of heavy cream and try mashed cauliflower instead of potatoes!
➡️ Get the Creamy Garlic Chicken & Mash recipe
23. Easy Sticky Bourbon Chicken (~400 calories per serving)
Sweet, savory, and just the right amount of sticky—this bourbon chicken brings the flavor without the guilt.
Serve it over steamed veggies or brown rice to keep things balanced. Want to cut down on sugar? Use honey instead of brown sugar!
➡️ Get the Easy Sticky Bourbon Chicken recipe
24. Lemon Garlic Butter Salmon with Mashed Potatoes and Green Beans
This dish looks fancy but takes no time at all. Zesty lemon, rich butter, and flaky salmon? It’s the perfect trio. For a healthier twist, swap out butter for olive oil and go for mashed cauliflower instead of potatoes.
➡️ Get the Lemon Garlic Butter Salmon recipe
25. Air Fryer Asian-Glazed Boneless Chicken Thighs (~350-400 calories per serving)
Crispy, juicy, and packed with flavor—this air fryer chicken is a total game-changer. The best part? No deep frying needed.
Want to make it even healthier? Use low-sodium soy sauce and pair it with steamed veggies instead of rice.
➡️ Get the Air Fryer Asian-Glazed Boneless Chicken Thighs recipe
26. Air Fryer Salmon with Maple Soy (~350 calories per serving)
This sweet and savory salmon is done so fast in the air fryer. The maple-soy glaze is next-level delicious, but if you want to cut back on sugar, swap maple syrup for a touch of honey. Serve with steamed greens for a well-rounded meal.
➡️ Get the Air Fryer Salmon with Maple Soy recipe
27. Chana Masala (~350 calories per serving)
A hearty, plant-based dish that’s packed with protein and bold spices.
Chickpeas make this one super filling while keeping things light. Want to cut calories? Serve it over cauliflower rice instead of regular rice!
➡️ Get the Chana Masala recipe
28. Air Fryer Chicken Fried Rice (~400 calories per serving)
Fried rice in the air fryer? Yep, and it’s just as good as the stovetop version—minus the excess oil.
Using lean chicken and a mix of veggies keeps it nutritious. Want to lower the calories even more? Use cauliflower rice instead of white rice!
➡️ Get the Air Fryer Chicken Fried Rice recipe
29. Sesame Soba Noodles (~350 calories per serving)
These nutty, flavorful noodles are a quick, satisfying meal. Soba noodles are naturally lighter than pasta, and the sesame dressing keeps it simple. Want a lower-carb version? Swap in zucchini noodles or shirataki noodles!
➡️ Get the Sesame Soba Noodles recipe
30. Salmon with Avocado Salsa (~400 calories per serving)
This dish is fresh, flavorful, and packed with healthy fats. The creamy avocado salsa balances out the crispy salmon perfectly.
To lighten it up, use a smaller portion of avocado and serve with roasted veggies instead of rice.
➡️ Get the Salmon with Avocado Salsa recipe
31. Curry Lentil Soup (~300 calories per serving)
This cozy, spiced soup is everything you need on a chilly night. Lentils pack in the protein, while coconut milk makes it rich and creamy without being heavy. Want to cut calories? Use light coconut milk instead of full-fat!
➡️ Get the Curry Lentil Soup recipe
32. Lentil Chili (~350 calories per serving)
A meatless chili that actually fills you up? Yep, this one does the trick. Hearty lentils, bold spices, and a touch of smokiness make it taste like it’s been simmering all day (but it’s surprisingly easy).
Want to lighten it up? Skip the cheese topping and use Greek yogurt instead of sour cream!
➡️ Get the Lentil Chili recipe
33. Healthy Sesame Chicken (~400 calories per serving)
This takeout favorite gets a healthy makeover without losing any of the flavor. Juicy chicken, a perfectly sticky sesame sauce, and way less oil than the usual version. Want an even lighter twist? Swap white rice for cauliflower rice!
➡️ Get the Healthy Sesame Chicken recipe
34. Black Bean Salad (~250 calories per serving)
This one’s light, fresh, and ridiculously easy. Protein-packed black beans, crisp veggies, and a zesty dressing come together for the perfect side dish—or even a light meal. Want to make it extra filling? Add some grilled shrimp or chicken on top!
➡️ Get the Black Bean Salad recipe
35. Chicken & Broccoli (~350 calories per serving)
A classic that never fails. Juicy chicken, crisp-tender broccoli, and a simple yet flavorful sauce make this a go-to dinner.
Want to make it even healthier? Use low-sodium soy sauce and serve it with quinoa instead of rice!
➡️ Get the Chicken & Broccoli recipe
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