31 Healthy Low Calorie Meals for Picky Eaters

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Grilled Chicken Tenders

Grilled Chicken Tenders is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT35M · Cook: PT10M · Total: PT45M · Yield: [‘4’]

Easy grilled chicken tenders made so flavorful as they’re marinated in a simple lemon marinade, then grilled to perfection in just 10 minutes!

Ingredients

• 1 pound chicken tenders
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon ground black pepper

Instructions

1. In a ziploc bag, add all of the marinade ingredients and the chicken tenders. Seal, and shake it so that the marinade ingredients are well combined and the chicken tenders are well coated.
2. Place the ziploc bag with the chicken to marinate in the fridge for at least 30 minutes, and up to 8 hours.
3. To grill the chicken tenders, preheat your grill or grill pan to medium high heat, and place the marinated chicken tenders over the grill. Cook for 3-4 minutes on each side or until the chicken is cooked through.
4. Allow the chicken to rest for a few minutes before serving.

2. Potato Leek Soup

Potato Leek Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’, ‘4 people’]

Easy, creamy and delicious Potato Leek Soup. A classic French recipe! Lightly adapted from My Paris Market Cookbook.

Ingredients

• 2 tablespoons butter
• 1 large onion (finely chopped)
• 2 large leeks (rinsed and cut crosswise into 1/4-inch slices)
• 2 medium Yukon Gold potatoes (or other waxy potatoes, cut into 1/2-inch cubes)
• 4 cups chicken broth (or water or vegetable broth)
• salt and freshly ground black pepper (to taste)
• 1/4 cup milk (or cream)
• 1/4 cup finely chopped fresh chives (for garnish)

Instructions

1. Melt butter in a medium pot over medium heat. Add onion; cook and stir until softened, about 3 minutes. Add leeks; cook and stir another 5 minutes. Add potatoes and broth. Bring to boil, then reduce heat and simmer 20 minutes, or until potatoes are tender, stirring occasionally.
2. Blend in batches using a traditional blender (see recipe note #1) or use an immersion blender to reach your desired consistency (from slightly chunky to silky smooth).
3. Return soup to pot. Stir in milk or cream and season to taste with salt and freshly ground black pepper. Reheat if necessary.
4. Serve topped with chopped chives.

3. Doritos Taco Salad

Low Calorie Taco Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [’14’, ’14 Servings’]

This low calorie taco salad is a nostalgic family favorite perfect for any occasion. It’s incredibly simple yet delicious. Juicy seasoned ground beef, crisp iceberg lettuce, tomato, and shredded cheddar are tossed with nacho cheese flavored Doritos, then dressed with bright and tangy Catalina dressing.

Ingredients

• 1 pound 95/5 lean ground beef
• 1 packet reduced sodium taco seasoning
• 1 large head of iceberg lettuce (chopped into bite sized pieces)
• 1 medium tomato (diced)
• 1/2 cup shredded sharp cheddar cheese
• 4 ounces nacho cheese Doritos (broken up into bite sized pieces)
• 1 cup light Catalina dressing

Instructions

1. In a large skillet, brown the ground beef over medium heat. Drain well and transfer to a mixing bowl.
2. Add the packet of taco seasoning to the bowl, and stir to coat the meat thoroughly in spices.
3. Gently toss the lettuce, tomatoes, and cheese together in a large serving bowl. Then, add the ground beef, and stir to combine.
4. Immediately before serving, add the Dorito pieces and the dressing. Toss to coat and serve right away. See below for optional toppings. Enjoy!

4. Mango Avocado Salad

Mango Avocado Salad (Whole30, Low Calorie) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: [‘3’, ‘3 bowls’]

This mango avocado salad is a refreshing, tropical, fruity, and delicious meal. It’s vegan-friendly, Whole30 approved, gluten-free, dairy-free, and low calorie.

Ingredients

• 1/2 red onion (finely chopped)
• 1 mango (peeled, cubed)
• 2 avocadoes (peeled and cubed)
• 1/2 English cucumber (peeled and chopped)
• 1 cup grape tomatoes (halved)
• 1 lemon (juiced)
• 2 cloves garlic (minced)
• a handful fresh parsley (chopped)

Instructions

1. Chop red onion and add it to a large bowl.
2. Cute your mango. Make sure to peel the skin and cube the flesh. Add it into the bowl as well.
3. Cube the flesh of the avocado and add it in.
4. Peel the cucumber and chop it. Add it into the bowl as well.
5. Cut your grape tomatoes in halves, add them to the salad bowl and squeeze in lemon juice!
6. Peel garlic cloves and press them with a garlic press into the bowl.
7. Chop parsley and top the bowl with it. Now combine all the ingredients, and feel free to serve the salad right away!

5. Cheeseburger Quesadilla

Cheeseburger Quesadilla is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT5M · Total: PT10M · Yield: [‘2’, ‘2 Quesadillas’]

The perfect lower calorie, high protein fix for cheeseburger lovers.

Ingredients

• 1 lb Ground Beef (96/4)
• 8 oz Shredded Cheddar
• 1/2 C Tbsp (136g Sugar Free Ketchup)
• 1/4 C 60g Mustard
• Dill Pickle Chips (optional)
• 8 Joseph’s Pita Bread

Instructions

1. Brown the ground beef in a large skillet and mince to fully cook before stirring in the ketchup and mustard. Set aside.
2. Place the pitas on a large skillet or griddle over medium-high heat. Add an ounce of shredded cheddar to each pita. Add the cooked ground beef and pickles to one side before flipping the other side over and pressing down to seal. Cook until golden brown on both sides.

6. Shirataki Noodles

Shirataki Noodles (Best Recipe) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘4’, ‘4 servings’]

This is my BEST method for how to cook a shirataki noodles (konjac noodles) to the perfect texture, with an irresistible, creamy sauce.

Ingredients

• 28 oz Shirataki noodles ((~4 cups))
• 1 tbsp Olive oil
• 4 cloves Garlic ((minced))
• 2/3 cup Chicken bone broth
• 2/3 cup Heavy cream
• 1/2 cup Grated Parmesan cheese
• Sea salt ((to taste))
• Black pepper ((to taste))

Instructions

1. Rinse shirataki noodles very well in a colander, under cool running water.
2. Bring a pot of water to a boil. Add the konjac noodles and boil for 3 minutes. Rinse well again under running water.
3. Pat very dry.
4. Heat a large, heavy bottomed skillet over medium-high heat. Add the noodles (no oil) and stir fry for about 10 minutes, until very dry. Remove the noodles and cover to keep warm.
5. Add olive oil to the skillet over medium heat. Add the minced garlic and cook for about a minute, until fragrant.
6. Add the broth and cream. Increase heat to bring to simmer, then reduce heat and simmer for about 5-7 minutes, until volume is reduced by half.
7. Reduce heat to low. Gradually stir in the parmesan cheese, until smooth.
8. Add the noodles back to the skillet and stir to coat in sauce. Cook for 1-2 minutes, until hot. Season with salt and pepper to taste, if needed.

7. Chicken Fajitas

Low Calorie Chicken Fajitas is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT10M · Total: PT40M · Yield: [‘4’, ‘4 Servings’]

These low calorie chicken fajitas are a healthy, easy family favorite! With a short list of simple ingredients, you’ll make a mouthwatering fajita skillet packed with juicy chicken, bell peppers, and onion. It comes together in less than 40 minutes!

Ingredients

• 1 teaspoon dried oregano
• 1/4 teaspoon garlic powder
• 1 teaspoon salt (divided in half)
• 1/2 teaspoon chili powder
• 16 ounces boneless skinless chicken breast (sliced)
• 4 teaspoons extra virgin olive oil (divided in half)
• 1 red bell pepper (thinly sliced)
• 1 green bell pepper (thinly sliced)
• 1 yellow bell pepper (thinly sliced)
• 1 yellow onion (thinly sliced)
• Juice of one lime
• 2 tablespoons fresh cilantro

Instructions

1. Mix oregano, garlic powder, salt, chili powder, and oil in a large bowl. Add sliced chicken and toss to coat the pieces in marinade. Set in the fridge to marinate for 15-30 minutes, or as long as you can up to 24 hours.
2. Meanwhile, heat olive oil in a large skillet over high heat. Once hot, add the onions and peppers. Season with chili powder and salt, and sauté until the veggies begin to soften. Then, transfer them to a plate, and set it aside.
3. Lower the heat to medium, add the chicken, and sauté until the chicken is cooked and no longer pink.
4. Add the peppers and onions to the skillet, squeeze fresh lime juice over the top, and sprinkle in cilantro. Give everything a good stir, and serve hot with lettuce wraps or tortillas and your favorite fajita toppings.

8. Singapore Chicken Satay with Peanut Sauce

Singapore Chicken Satay with Peanut Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT8M · Total: PT143M · Yield: [‘6’]

A delightfully flavorful way to make chicken.

Ingredients

• 1 Tbsp curry powder
• 1 Tbsp sugar
• ¼ cup light olive oil
• ¼ cup soy sauce ((or liquid aminos for gluten free))
• 2 cloves garlic ((minced))
• 1 ½ lbs boneless skinless chicken ((breast or thigh cut into ¾” / 2 cm cubes or long strips))
• ½ cup water
• ⅓ cup natural peanut butter ((no added sugar or preservatives, crunchy or smooth))
• 1 clove garlic ((finely minced))
• 1 Tbsp brown sugar
• ¾ Tbsp lemon juice ((freshly squeezed if possible))
• 1 tsp soy sauce
• ⅛ tsp crushed red pepper ((optional, as desired))

Instructions Marinate the chicken:

1. In a bowl, large enough for all the chicken (or a large Ziploc bag), place the curry powder, sugar, oil, soy sauce and garlic and stir together well.
2. Add the chicken and mix well, cover and keep in refrigerator at least 2 hours (I usually leave it overnight), stirring occasionally so that all the chicken marinates evenly.

Make the peanut sauce:

1. In a small pan, combine water, peanut butter, and garlic and cook until mixture boils and thickens. Remove from heat and stir in the brown sugar, lemon juice, soy sauce and crushed red pepper (if using). Let cool to room temperature before serving. This can also be made up to a day ahead and reheated; thin with water if it becomes too thick.

Cook the chicken:

1. When ready to cook the chicken, thread it onto metal or bamboo skewers (soak bamboo skewers in water for about 15 minutes so they won’t burn.)
2. These are excellent when cooked on a barbeque, but you can also cook them in your oven. Place them on a metal rack on a foil lined baking tray, and broil about 4-6″ below the heating element.
3. I placed a little piece of foil over the center of the skewers.
4. Cook until the chicken is ready (about 4 mins. each side.) Serve with Peanut Sauce and watch it disappear!

9. Crockpot Chicken Tacos

Crockpot Chicken Tacos is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT300M · Total: PT315M · Yield: [’12’, ’12 tortillas’]

These crockpot chicken tacos are effortless and delicious. A high protein and low-carb meal perfect for any night of the week. They’re flavorful, delicious and so easy to assemble.

Ingredients

• 2 lbs chicken breasts (boneless, skinless)
• 1 yellow onion (finely chopped)
• 4 garlic cloves (minced)
• 16 oz chunky salsa
• 1/2 lime’s juice
• 2 tsp paprika
• 2 tsp ground cumin
• ¼ tsp chili powder
• ½ tsp ground coriander
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 12 tortillas (Mission Carb Balance)
• 2 avocados (mashed)
• 4 tbsp sour cream
• 1 lime (sliced)
• Fresh cilantro (chopped)

Instructions

1. Add all the ingredients into the slow cooker except for tortillas and toppings. Mix everything, making sure the spices and salsa mixture all cover the chicken breasts.
2. Cover and cook on high for 3 hours or for 6 hours on a low function.
3. Once the chicken is tender, shred it using two forks. Give the whole mixture a good stir and cook for an additional 1 hour. This time, keep the lid slightly ajar to let the moisture evaporate.
4. Slightly toast your tortillas on a stovetop. Do about 20-30 seconds per side until they brown up a little bit and warm. You can use a slight amount of oil.
5. Top each tortilla with chicken. Top up with avocado mash, sour cream, lime slices, and fresh cilantro. Serve immediately.

10. Pesto Zucchini Noodles

Pesto Zucchini Pasta [Zoodles] is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Cook: PT5M · Total: PT30M · Yield: [‘4’, ‘4 Servings’]

This pesto zucchini pasta is wholesome, delicious, and ready in no time!

Ingredients

• 4 large zucchini (narrow and long)
• 1 teaspoon sea salt
• 1/2 cup homemade pesto (or store bought)
• 1/2 teaspoon red pepper flakes (optional)
• 1 cup grape tomatoes (halved)
• more red pepper flakes
• fresh chives, parsley or basil
• vegan parmesan cheese

Instructions

1. Spiralize your zucchini and place them in a large colander in your kitchen sink or a large bowl. Sprinkle with the salt to force excess moisture to release. Set aside for at least 20 minutes. You will notice the zucchini will reduce which will prevent watery noodles later.
2. Heat the pesto over medium high heat, in a large skillet, and then add the spiralized zucchini and red pepper flakes, if using. Sauté the noodles for 2-4 minutes until heated through, but do not overcook.
3. Turn off the heat and add the tomatoes, mix, and serve with extra red pepper flakes, fresh herbs, or parmesan cheese, if desired.

11. Cheesy Vegan Zoodles

Cheesy Vegan Zoodles is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 medium zucchini, spiralized into zoodles
• 1 tablespoon olive oil
• 1 cup unsweetened almond milk
• 1/3 cup nutritional yeast
• 1/4 cup raw cashews, soaked 2 hours
• 2 cloves garlic, minced
• 1/4 teaspoon onion powder
• 1 tablespoon lemon juice
• 2 tablespoons cornstarch dissolved in 2 tablespoons water
• Salt and pepper to taste

Instructions

1. 1. Spiralize the zucchini into noodles and pat dry to remove excess moisture.
2. 2. Sauté the zoodles in olive oil over medium heat for 2–3 minutes until just tender, then set aside.
3. 3. In a blender, combine soaked cashews, almond milk, nutritional yeast, garlic, lemon juice, onion powder, salt, pepper, and the cornstarch slurry; blend until smooth and creamy.
4. 4. Return the zoodles to the pan, pour in the sauce, and cook over low heat until the sauce thickens and coats the noodles.
5. 5. Taste and adjust seasoning, then serve immediately.

12. Chicken and Sweetcorn Soup

Chinese Chicken And Sweetcorn Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘4’, ‘4 People’]

Here’s how to make Chinese takeaway chicken and sweetcorn soup. This recipe is easy, creamy and incredibly tasty.

Ingredients

• 900 ml Chicken Stock
• 150 g Chicken
• 150 g Sweetcorn
• 2 Garlic Cloves
• 2 Eggs
• 2 tbsp Cornflour (Mixed With 4 tbsp Water)
• 1 tsp Sesame Oil
• ¼ tsp Salt
• ½ tsp White Pepper
• 2 Spring Onions

Instructions

1. On a medium heat add a teaspoon of oil to a pot and fry the diced garlic for 30 seconds. Stir well to avoid burning the pieces of garlic.
2. Pour chicken stock into the pot, stir well, and leave to simmer for 2 minutes.
3. Add diced chicken to the pot. Leave the chicken to simmer for 2 minutes and stir occasionally.
4. After 2 minutes, add sweetcorn then leave to simmer for 5 minutes.
5. Mix water and cornflour together and add this mixture slowly to the stock. Stir constantly for a few minutes or until the sauce has thickened.
6. Pour the whisked egg slowly into the pot. Then, gently stir to create ribbons of egg.
7. Add salt, white pepper and sesame oil to the soup and mix until evenly distributed. Pour the soup into bowls and garnish with spring onions.

13. Vegan Lentil Soup

Low Calorie Lentil Soup | Vegan and Gluten-Free is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘8’]

This low calorie lentil soup is chock full of vegetables, leafy greens, protein rich lentils, and tons of spices. It’s a warm, comforting, heart healthy bowl of goodness.

Ingredients

• 4 cups vegetable broth or stock (divided)
• 1 small onion (chopped)
• 2 cloves garlic (minced)
• 3 carrots (chopped)
• 3 stalks celery (chopped)
• 1 tbsp Italian Seasoning
• 1 tsp cumin
• salt and pepper to taste
• 1 15 oz can of diced tomatoes
• 1 cup red lentils (rinsed)
• 1 bag of fresh spinach (16 oz)

Instructions

1. In a large pot pour 1/4 cup of the vegetable stock on the bottom of the pan. Add onions and garlic. Cook on medium heat until translucent.
2. Add carrots and celery. Cook for an additional 5 minutes.
3. Add Italian seasoning and cumin, and salt and pepper to taste. Stir to coat vegetables.
4. Add the remainder of the vegetable stock, can of diced tomatoes and lentils. 
5. Bring to a boil then cover and reduce to medium low heat. Cook for 30 minutes stirring occasionally.
6. When you’re ready to serve add the bag of spinach and stir to combine. It will look like a lot of spinach to add, so add one handful at a time until it is absorbed and combined with the soup. Spinach wilts down quickly. Serve topped with fresh lemon and fresh chopped parsley (optional).

14. Chicken Zucchini Pasta

Chicken Zucchini Pasta (Low Calorie, High Protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘3’, ‘3 plates’]

Bring in Asian flavors with this low-calorie, high protein chicken zucchini pasta. It’s sweet, umami, and spiced.

Ingredients

• 1 chicken breast (cubed)
• 2 tbsp olive oil
• 2 white onions (spiralized)
• 4 small zucchini (spiralized)
• 4 tbsp soy sauce (low sodium)
• 2 tbsp honey
• 3 garlic cloves (minced)
• 2 tsp fresh ginger (grated)
• 1 tsp cornstarch
• 1 tbsp sesame oil

Instructions

1. First, pat dry spiralized zucchini with a paper towel.
2. Heat olive oil in a wok over medium heat and add in the chicken. Cook for 3 minutes.
3. Add onions and cook for 4-5 minutes until they’re tender. Make sure you’re stirring throughout the whole time.
4. Stir spiralized zucchini and continue cooking for another 2 minutes or so.
5. While cooking, combine together the sauce ingredients in a separate bowl.
6. Add in the sauce, stir and continue cooking for another 5 minutes until zucchini is tender and chicken is cooked, and the sauce has thickened a little bit.
7. If there is still too much liquid, just add in more cornstarch.

15. Chicken and Rice Bowl

Very Low Calorie Chicken and Rice Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT10M · Total: PT15M · Yield: [‘1’, ‘1 serving’]

Made with cauliflower rice, chicken, and other veggies, this low calorie meal is only 105 calories and 15 grams of protein!

Ingredients

• 2 ounces chicken tenderloins
• 85 grams Riced cauliflower ((3/4 cup))
• 95 grams California style vegetables ((approximately 1 cup))
• 30 grams mushrooms
• 1 small cherry tomato

Instructions

1. Cook one chicken tenderloin in a skillet, on a grill, or in the oven. (I used a George Foreman mini grill and it only took about 5 minutes)
2. While chicken is cooking, sauté mushrooms over a hot skillet, with cooking spray. Once mushrooms are almost done, add 1 cup of frozen veggies, like the California blend (containing carrots, broccoli, and cauliflower).
3. Heat riced cauliflower in microwave, for about 2 minutes. Drain and squeeze out any extra liquid. Blot with a paper towel.
4. Combine all ingredients in a bowl and eat.
5. I’ve used different seasonings for this meal. Not all at the same time, but I flip around using salt, pepper, fat free sour cream, light mayo, mustard, ranch seasoning, butter flavored sprays, ranch dressing, or just plain.

16. Greek Chicken Bowl

Chicken Meal Prep (10 Ideas) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 servings’]

Get 10 easy, flavorful chicken meal prep ideas! Chicken meal prep bowls use simple ingredients to make easy lunches or dinners.

Ingredients

• 1/4 cup Olive oil
• 2 tbsp Balsamic vinegar
• 10 oz Zucchini ((sliced into thin half moons, 1/4 inch thick, ~2.5 cups))
• 8 oz Grape tomatoes ((halved, ~1 cup))
• 1/2 large Onion ((cut into half moons, ~3/4 cup))
• 1/2 tbsp Dried dill ((divided))
• 1 tsp Dried oregano ((divided))
• 1 tsp Garlic powder ((divided))
• 1 1/2 tsp Sea salt ((divided))
• 1/2 tsp Black pepper ((divided))
• 1 lb Boneless skinless chicken breast
• 1/4 cup Feta cheese ((crumbled, optional))
• 4 tsp Balsamic glaze

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. In a small bowl, whisk together the olive oil and balsamic vinegar.
3. Place the chopped vegetables in a large bowl. Pour half of the oil vinegar mixture over the veggies. Season with half of the seasonings: 3/4 teaspoon dried dill, 1/2 teaspoon dried oregano, 1/2 teaspoon garlic powder, 3/4 teaspoon salt, and 1/4 teaspoon black pepper. Stir to coat.
4. Arrange the veggies in a single layer on an extra large baking sheet.
5. Pat the chicken breasts dry with paper towels. Make spaces between the vegetables on the baking sheet and arrange the chicken in the spaces. Make sure the chicken pieces are not touching and there are no vegetables underneath the chicken.
6. Brush the remaining oil vinegar mixture over the chicken. Use the remaining seasonings (same amount as the veggies) to season both sides of the chicken: 3/4 teaspoon dried dill, 1/2 teaspoon dried oregano, 1/2 teaspoon garlic powder, 3/4 teaspoon salt, and 1/4 teaspoon black pepper.
7. Roast the chicken and vegetables in the oven for about 20 minutes, until veggies are soft and chicken is cooked through. Remove from the oven and rest in the pan for 5 minutes.
8. Slice the chicken against the grain. Transfer the chicken and vegetables to meal prep containers.
9. Sprinkle with feta cheese if desired. Drizzle with balsamic glaze.

17. Instant Pot Cauliflower Soup

Mexican Spiced Instant Pot Cauliflower Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT7M · Total: PT12M · Yield: [‘4’]

This Mexican Spiced Instant Pot Cauliflower Soup is easy, comforting and creamy and recipe for weeknight dinners.

Ingredients

• 1 tablespoon olive oil
• 2 onion (peeled and finely chopped)
• 1 pepper (deseeded and finely chopped)
• 1 bay leaf (optional)
• 1 teaspoon garlic purée
• 1 ½ teaspoons smoked paprika
• 1 ½ teaspoons ground cumin
• chili (to taste)
• 1 head large cauliflower (approx 675g /1.5 lbs, cut into florets)
• 3 cups (750 ml)vegetable stock
• salt (to taste)

Instructions Instant Pot Cauliflower Soup

1. Switch the Instant Pot to the sauée setting and add the oil to the Instant Pot Insert and sauté the onions, peppers and bay leaf (if using) for 4-5 minutes until the onion is soft.
2. Switch off the heat and stir in the garlic, paprika, cumin and chili.
3. Mix in the cauliflower florets, vegetable stock and salt.
4. Cover your Instant Pot, set the vent to ‘sealing,’ select the manual or pressure cook button (depending on IP model), select high pressure and set the timer to 7 minutes.
5. When done allow the pot to NPR for 15 minutes before releasing the rest of the steam using quick release.
6. Let cool for a few minutes, before removing bay leaf and pureeing with an immersion blender.
7. Garnish and serve. 

Stove Top Cauliflower Soup

1. Sauté the onions, peppers and bay leaf in a pot over medium heat until onions are soft.
2. Stir in the garlic, paprika, cumin and chili followed by the cauliflower florets, vegetable stock and salt.
3. Cover and simmer for 20 minutes until the cauliflower is cooked through.
4. Let cool for a few minutes before removing bay leaf and pureeing with an immersion blender.

18. Healthy Cheeseburger Bites

Healthy Cheeseburger Bites is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [’24’, ’24 burger bites’]

Enjoy all the best parts of a cheeseburger without all the calories with these cheeseburger bites. 

Ingredients

• 1 lb Lean Ground Beef (macros with 96/4)
• 3/4 C 184g Liquid Egg Whites, or 4 whole egg whites
• 1/2 C 56g Fat-Free Shredded Cheddar
• 1/2 C 56g Shredded Parmesan
• 1/2 C 56g Breadcrumbs
• 1/4 C 68g Reduced Sugar Ketchup
• 3 T 45g Mustard
• 5 small (50g Dill Pickles, finely diced (relish may work here as well))

Instructions

1. Preheat oven to 400ºF and spray a 24-muffin tin with nonstick cooking spray.
2. Brown the ground beef (or meat of choice) in a large skillet over medium-high heat.
3. While the meat cooks, mix the remaining ingredients in a large mixing bowl.
4. After briefly cooling, add the cooked meat to the remaining ingredients, stirring until even.
5. Spoon the mixture into the mini muffin tin, making sure to remove any excess between slots.
6. Bake for 23-25 minutes or until muffin tops are golden brown. (For a standard size muffin tin, add 3-5 minutes to the bake time.)

19. Chicken Piccata

Healthy Chicken Piccata is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT25M · Total: PT30M · Yield: [‘4’, ‘4 servings’]

Healthy chicken piccata recipe with lemon, capers, white wine and parsley. A delicious and healthy version of classic Italian lemon chicken.

Ingredients

• 1 lemon
• 1 pound boneless skinless chicken breasts
• ¼ cup all-purpose flour
• ½ teaspoon salt
• ½ teaspoon ground pepper
• 1 tablespoon plus 4 teaspoons extra-virgin olive oil, divided
• 1 large sweet onion, sliced
• 1 clove garlic, minced
• 1 cup reduced sodium chicken broth
• ¼ cup dry white wine
• 4 teaspoons drained capers
• ¼ cup chopped parsley

Instructions

1. Cut lemon in half. Juice half of it, and cut the remaining half into thin slices. Cut chicken breasts into 8 thin cutlets.*
2. Whisk flour, salt and pepper in shallow dish or pie plate. Dredge chicken in the flour mixture, turning to coat. Discard 2 teaspoons dredging flour and reserve the rest to thicken the sauce in step 5.
3. Heat 2 teaspoons oil in a large non-stick skillet over medium-high heat. Add half the chicken and cook until the bottom is browned, 2 to 4 minutes. Turn over and continue cooking until browned on the bottom, 2 to 3 minutes. Set aside on a plate. Repeat with 2 teaspoons oil and the remaining 4 pieces of dredged chicken, adjusting the heat to medium-low to prevent the chicken from burning. Transfer the second batch of chicken to the plate.
4. Wipe out skillet with a clean paper towel. Add the remaining 1 tablespoon oil and place the skillet over medium-high heat. Add onion, and cook, stirring often until soft and browned, 5 to 7 minutes. Add garlic, and cook, stirring constantly until the garlic is fragrant and just starting to brown, 30 to 90 seconds.
5. Sprinkle the remaining dredging flour over the onion mixture and stir to coat. Stir in broth, white wine, capers, the lemon slices and the lemon juice, increase heat to high and bring to a simmer, stirring constantly.
6. Add the chicken and any accumulated juices from the plate to the skillet and turn to coat in the sauce. Bring to a simmer while turning the chicken in the sauce until the sauce is thickened, and the chicken is completely cooked through and hot, 3 to 4 minutes. Stir in parsley, remove from the heat and serve.

20. Air Fryer Turkey Meatballs

Air Fryer Turkey Meatballs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb ground turkey
• 1/3 cup breadcrumbs
• 1/4 cup finely minced onion
• 2 cloves garlic, minced
• 1 large egg
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 teaspoon olive oil for cooking

Instructions

1. 1. Preheat the air fryer to 400F (200C).
2. 2. In a bowl, mix turkey, breadcrumbs, onion, garlic, egg, Italian seasoning, salt, and pepper until just combined.
3. 3. Shape into 16 small meatballs about 3/4 inch each.
4. 4. Lightly brush or spray meatballs with olive oil.
5. 5. Arrange in a single layer in the air fryer basket; cook 8–10 minutes, shaking halfway, until cooked through and lightly browned.
6. 6. Serve with a marinara or dipping sauce if desired.

21. Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT60M · Total: PT75M · Yield: [‘4’, ‘4 bowls’]

This sweet, spiced, and yummy breakfast bowl is a perfect low-calorie meal when you have cravings but want to keep it healthy. They’re vegetarian and gluten-free.

Ingredients

• 2 large sweet potatoes
• 3 tbsp hemp seeds
• 1/2 cup almond milk
• 2 tbsp almond butter
• 1 tbsp maple syrup
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• 2 cups blueberries
• 4 tbsp pumpkin seeds
• 4 tbsp plain Greek yogurt

Instructions

1. Preheat the oven to 400F. Wash, prick with a fork and place potatoes on a baking tray.
2. Bake the potatoes in the oven for 50-60 minutes until you can easily pierce the potatoes with a fork.
3. Once the potatoes cool down, remove the skin.
4. Add cooked sweet potatoes to a bowl. Add the rest of the ingredients except for the toppings.
5. Beat with an electric mixer. The texture should become fluffy. So just mix all the ingredients until the texture is fluffy.
6. Add the mashed potatoes into 4 bowls. Top each with blueberries, pumpkin seeds, and Greek yogurt.

22. Spaghetti Squash with Ground Turkey

Spaghetti Squash with Ground Turkey Dinner is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT90M · Yield: [‘4’, ‘4 servings’]

This spaghetti squash with ground turkey dinner can help you meet your weight loss goals by helping you eat fewer calories, without being hungry!

Ingredients

• 1 medium spaghetti squash (500 grams of flesh when scraped out)
• 1 lb 93% lean ground turkey
• 1 1/3 cup Spaghetti sauce (Look for one that is 100 calories per cup.)
• 4 tablespoons parmesan cheese
• 1 pinch salt to taste

Instructions

1. Cook the spaghetti squash by putting the whole thing in the oven and baking at 400 for 90 minutes.
2. Once spaghetti squash is finished and slightly cooled, cut in half and scoop out seeds. Then, scrape out the flesh and divide it into four containers.
3. Cook 1 lb of ground turkey on the stove top until no longer pink. Divide into the four containers.
4. Add 1/3 cup spaghetti squash to each container with 1 tablespoon parmesan cheese.
5. Store in fridge for up to 4 days. When ready to eat, heat in the microwave for 2-3 minutes.

23. Chicken Pastina Soup

Chicken Pastina Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT30M · Total: PT35M · Yield: [‘6’, ‘6 bowls’]

Savory chicken soup with tiny star-shaped pasta, vegetables, lemon and dill. Comforting and healthy!

Ingredients

• 4 chicken thighs (boneless, skinless)
• 2 quarts chicken stock or broth
• 3 ounces pastina (dry)
• 2 leeks (white and light green parts only)
• 2 carrots (large )
• 2 stalks celery
• 4 cloves garlic
• 2 tablespoons extra virgin olive oil
• 1 lemon
• 1 bunch dill (small, approximately ¾-1 cup )
• kosher salt (to taste)
• black pepper (to taste)

Instructions Pastina

1. Boil a pot of salted water for the pastina and cook to box directions. Once the pasta is finished, drain with a very fine strainer or sieve as the small shape can fall through the cracks of a larger strainer.
2. Stir a bit of olive oil into the pastina to keep it from sticking.

Soup

1. Chop the leeks, carrots, celery and garlic. Keep the leeks, carrots and celery in fairly large pieces. Wash the leeks thoroughly – they can be sandy.
2. Add olive oil to a pot heated over medium heat. Add the leeks, carrots and celery. Sauté for 3-4 minutes.
3. Add the garlic and sauté for 3-4 minutes, until softened.
4. Add the chicken broth and bring to boil.
5. Add the chicken thighs and let cook for 8-10 minutes, until the internal temperature reads 165°F.
6. Remove the chicken from the broth and place on a cutting board. Turn the temperature down to medium low. Add the salt and pepper to taste.
7. Using two forks, shred the chicken, removing any excess fat, and return to the pot.
8. Let the soup cook at a low simmer (tiny bubbles around the perimeter of the pot) for about 10 minutes.
9. Add the chopped dill and the juice from the lemon into the pot.
10. Place ¼ cup or so of the pastina in the bottom of a soup bowl and ladle some of the soup overtop. Cooking the soup and pasta separately will prevent the pasta from becoming soggy.

24. Mexican Bean Salad

Mexican Bean Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT140M · Yield: [‘3’, ‘3 bowls’]

Bring Mexican flavors into your kitchen with this Mexican bean salad. It’s spicy, refreshing, filling, and yet low calorie. It’s vegan, dairy-free, and high protein.

Ingredients

• 2 cups cooked black beans (dried)
• 1/2 cup corn (canned, drained)
• 1 cup cherry tomatoes (halved)
• 1 small red onion (chopped)
• 1 red bell pepper (chopped)
• 1/4 cup fresh cilantro (chopped)
• 1/2 jalapeño (finely chopped)
• 1 lime (for freshly squeezed juice)
• ½ tsp lime zest (grated)
• 2 tbsp extra-virgin olive oil
• 2 tbsp white wine vinegar
• 1/4 tsp chili powder
• 1/4 tsp ground cumin
• 1/4 tsp ground garlic
• 1/4 tsp sea salt

Instructions

1. Add all the ingredients to a large bowl. Toss them well to combine.
2. Store in the fridge for at least 2 hours before serving for the flavors to really pop. The salad will last for up to 4 days.

25. Sweet Potato Toasts

Vegan Sweet Potato Toasts (6 Toppings!) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘4’]

Switch up your breakfast routine with these fun vegan sweet potato toasts! Ready in about 15 minutes and great for meal prep, you can add lots of delicious toppings — choose your favorite from our selection below. Kid-friendly, lower in calories & so easy to make!

Ingredients

• 4 medium sweet potatoes (28 oz / 800 g, washed)
• 2 tablespoons hazelnut butter
• 2 tablespoons maple syrup
• 1.5 tablespoons cocoa powder
• 1 banana (thinly sliced)
• 3 strawberries (sliced)
• ½ cup blueberries (75 g)
• 1 small mango (peeled, pitted and cut into slices)
• 2 tablespoons soy yogurt
• 1 teaspoon chia seeds
• 1 teaspoon unsweetened desiccated coconut
• 4 fresh mint leaves (roughly chopped)
• ½ cup beet hummus (120 g)
• 1 tablespoon pine nuts (lightly toasted)
• Handful sprouts of choice (I used red onion sprouts)
• 3 tablespoons almond butter
• 1 medium pear (cut into slices)
• 1 teaspoon flax seeds
• 1 teaspoon hemp hearts
• ½ cup cooked cannellini beans (130 g, drained & rinsed)
• Small handful fresh parsley (chopped)
• 2 teaspoons lemon juice
• ½ teaspoon lemon zest
• Pinch sea salt
• 1 medium tomato (diced)
• 1 avocado (sliced)
• 2 teaspoons lemon juice
• Freshly ground black pepper
• ¼ teaspoon salt
• Handful fresh arugula

Instructions Make sweet potato toasts

1. Peel your sweet potatoes if wanted and trim the ends so they don’t burn.
2. Slice them lengthwise into ¼-inch (6-7 mm) slices. Don’t go any thicker than that or the sweet potato won’t cook properly!
3. If you have a microwave on hand, place the sweet potato sliced between paper towels and microwave them on high for 1 minute.
4. Toast each slice for 5-6 minutes until tender and slightly brown. Depending on your toaster, you might find you’ll need to go for a second round of toasting.
5. Top them as desired and enjoy!

Chocolate berry topping

1. Add nut butter, maple syrup and cocoa powder to a small bowl. Whisk until completely smooth and creamy.
2. Smear a dollop of the chocolate spread onto each piece of sweet potato toast and top with fresh fruit!

Tomato avocado topping

1. Add the diced tomato into a bowl with lime juice, pepper and salt. Mix to combine.
2. Divide the mixture onto the sweet potato toasts, add the avocado slices and top with arugula.

Other topping ideas

1. Spread yogurt, hummus or nut butter onto your sweet potato toast. Top with nuts, seeds, fruit, greens or sprouts as suggested above or get creative!

26. Air Fryer Rotisserie Chicken Bites

Air Fryer Rotisserie Chicken Bites (Keto + Low-Calorie) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT8M · Total: PT13M · Yield: 4

These air fryer rotisserie chicken bites make for a delicious, easy, and healthy meal! Low in both carbs and calories, these are great for a keto or low-calorie diet.

Ingredients

• 1 pound chicken breast or chicken tenderloin, cut into 1″ pieces
• 1 tablespoon olive oil
• ½ teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon salt
• ¼ teaspoon black pepper

Instructions

1. Prep Chicken: Cut chicken into 1″ bite-sized pieces
2. Season: In a mixing bowl, combine the chicken, olive oil, and seasonings. Toss until chicken is well coated.
3. Load Bites in Air Fryer Basket: Lightly spray the air fryer with nonstick cooking spray. Spread the chicken bites in a single layer, separating the bites as much as possible.
4. Air Fry: Air fry at 400 degrees for 6-8 minutes, tossing chicken halfway through the cooking time. Chicken is done when golden brown and the inside reaches at least 165 degrees F.

27. Pistachio Chicken

Pistachio Chicken Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [’12’, ’12 servings’]

This pistachio chicken recipe is easy to make with 5ingredients. Pistachio crusted chicken is a gluten-free, paleo and keto main dish that is loved by both adults and children!

Ingredients

• 2 pounds chicken breasts ( cut into strips (or chicken tenderloins))
• Pure olive or avocado oil cooking spray
• ½ teaspoon fine sea salt
• ¼ teaspoon black pepper
• 8 ounces pistachios (roasted, salted, shelled (2 Cups))

Instructions

1. Preheat oven to 425 degrees Fahrenheit (218 degrees Celsius).
2. Grease two large baking sheets – set aside.
3. Place pistachios in a food processor fitted with the “S” blade, or in the container of a high-powered blender and process/blend (pulse) until coarse crumbs form (be careful not to turn them into a powder). Put the crushed pistachios in a shallow bowl.
4. Put chicken in a bowl and spray with cooking spray (or coat with olive oil). Season lightly with salt and pepper and stir to combine.
5. Place chicken pieces into the bowl with the pistachios and turn to coat.
6. Evenly place the coated chicken on the prepared baking sheets, spray the tops with oil to seal the coating on.
7. *to prepare in advance: wrap the baking sheets with plastic wrap and store them in the refrigerator until ready to bake (up to 3 hours). I prefer to let them sit in the fridge for at least 30-60 minutes.
8. Bake in the preheated oven for 12-15 minutes or until internal temperature reaches 160 degrees F. Baking time varies based on the thickness of the chicken.
9. Serve immediately.

28. Mediterranean Chickpea Salad

15-Minute Mediterranean Chickpea Salad (Meal-Prep Friendly) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘4’, ‘4 servings’]

This 15-Minute Mediterranean Chickpea Salad is loaded with delicious and filling veggies, and is made in just 15 minutes! Perfect for meal prep!

Ingredients

• 1 1/2 cups chickpeas (drained and dried)
• 1 cup cubed cherry tomatoes
• 1/2 large red onion (chopped)
• 1 cup cubed English cucumber
• 1/4 cup vegan feta cheese
• 1/2 cup chopped parsley (stems removed)
• 1/4 cup extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 2 teaspoons lemon or lime juice
• 1 teaspoon dijon mustard
• 1/2 teaspoon sea salt
• 1/4 teaspoon ground black pepper

Instructions

1. In a large mixing bowl, add the chickpeas, cherry tomatoes, red onions, cucumber cubes, feta cheese and parsley.
2. Pour the vinaigrette over the salad and toss again to combine.
3. OPTIONAL, but makes a delicious difference: Cover the salad and let sit for 30 minutes to up to an hour so that all the ingredients are completely soaked in and the flavours combined. Serve and enjoy!

29. Avocado Wrap

Avocado Wrap with Cucumbers (Low Calorie, Vegetarian) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: [‘5’, ‘5 wraps’]

These avocado wraps are fresh, crisp, and herby. An easy quick lunch anyone can make. They’re low-calorie and vegetarian.

Ingredients

• 2 tbsp plain Greek yogurt
• 3 tbsp pesto
• 1 large English cucumber (diced)
• 1 tbsp fresh dill (chopped)
• 5 Weight Watcher tortillas (around 8” each)
• 2 cups mixed leaf salad
• 1 small avocado (peeled, diced)
• sea salt (to taste)

Instructions

1. Add greek yogurt, pesto, diced cucumber, and chopped dill to a bowl. Combine all the ingredients.
2. Now, divide mixed leaf salad on each tortilla, top it up with cucumber and greek yogurt mix.
3. Finally, cover with diced avocado slices and sprinkle some salt.
4. Roll up and serve.

30. Honey Garlic Chicken Stir Fry

Honey Garlic Chicken Stir Fry is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’]

This honey garlic chicken stir fry recipe is chicken and vegetables, cooked to perfection and tossed in a sweet and savory sauce.

Ingredients

• 1 tablespoon + 1 teaspoon vegetable oil (divided use)
• 1 cup thinly sliced peeled carrots
• 2 cups broccoli florets
• 1 lb boneless skinless chicken breasts, cut into 1 inch pieces
• 4 cloves garlic (minced)
• 1/4 cup low sodium chicken broth (or water)
• 1/4 cup soy sauce
• 3 tablespoons honey
• 2 teaspoons cornstarch
• salt and pepper to taste

Instructions

1. Heat 1 teaspoon of oil in a large pan over medium heat. 
2. Add the broccoli and carrots and cook for approximately 4 minutes or until vegetables are tender.
3. Remove the vegetables from the pan; place them on a plate and cover.
4. Wipe the pan clean with a paper towel and turn the heat to high. 
5. Add the remaining tablespoon of oil.
6. Season the chicken pieces with salt and pepper and add them to the pan in a single layer – you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.
7. Add the garlic to the pan and cook for 30 seconds.
8. Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.
9. In a bowl whisk together the chicken broth, honey and soy sauce. 
10. In a small bowl mix the cornstarch with a tablespoon of cold water.
11. Pour the soy sauce mixture over the chicken and vegetables; cook for 30 seconds. 
12. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
13. Serve immediately, with rice if desired.

31. Korean Ground Beef

Korean Ground Beef is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT10M · Total: PT15M · Yield: [‘4’, ‘4 servings’]

A simple, low calorie ground beef recipe. 

Ingredients

• 1 lb Lean Ground Beef (macros with 96/4)
• 3 oz Sliced Roasted Red Peppers (from a jar)
• 2 Tbsp 60g Gochujang
• 1 Tbsp 15g Sesame Oil
• 2 Tbsp 30mL Lite Soy Sauce
• 2 Tbsp 24g Swerve Brown Sugar
• 1 tsp Crushed Red Pepper

Instructions

1. Heat a large skillet with nonstick cooking spray over medium-high heat.
2. Add the ground beef to the pan and use a spatula to break it apart. After the ground beef has cooked for 3-4 minutes, add the roasted red peppers.
3. In a bowl, mix the remaining ingredients together until smooth.
4. Add the sauce mixture to the beef when almost no pink remains in the beef.
5. Reduce the heat to low and simmer for about 5 minutes, stirring often. (If you’re serving with cauliflower rice, pop a 12-ounce bag of frozen cauliflower rice in the microwave for 5-6 minutes.)
6. Serve the beef over rice or with mixed vegetables and top with optional sesame seeds.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.