Finding meals that hit around 350 calories without leaving you hungry can feel like a challenge, but it’s totally doable with the right balance of protein, fiber, and healthy fats. These six recipes—ranging from a hearty grain bowl to a satisfying stir-fry—are all under or around 350 calories per serving, and they’re packed with flavor. Each one is simple to make, uses everyday ingredients, and proves that eating lighter doesn’t mean eating boring.
Ingredients
For the Chicken & Quinoa Bowl (about 340 calories per serving):
- 1 cup (170 g) dry quinoa, rinsed
- 2 cups (480 ml) water
- 1 lb (450 g) boneless, skinless chicken breast
- 1 tbsp (15 ml) olive oil
- 1 tsp (5 g) smoked paprika
- 1/2 tsp (2.5 g) garlic powder
- 1/2 tsp (2.5 g) salt
- 1/4 tsp (1 g) black pepper
- 2 cups (60 g) baby spinach, chopped
- 1 cup (150 g) cherry tomatoes, halved
- 1/2 cup (75 g) cucumber, diced
- 2 tbsp (30 ml) lemon juice
- 2 tbsp (30 g) crumbled feta cheese (optional)
For the Shrimp & Veggie Stir-Fry (about 320 calories per serving):
- 1 lb (450 g) raw shrimp, peeled and deveined
- 2 tbsp (30 ml) low-sodium soy sauce
- 1 tbsp (15 ml) honey
- 1 tsp (5 ml) sesame oil
- 1 tbsp (15 ml) vegetable oil
- 2 cups (150 g) broccoli florets
- 1 red bell pepper, sliced
- 2 cloves garlic, minced
- 1 tbsp (15 g) fresh ginger, grated
- 2 green onions, sliced
For the Turkey & Black Bean Chili (about 350 calories per serving):
- 1 tbsp (15 ml) olive oil
- 1 lb (450 g) lean ground turkey (93% lean)
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tbsp (15 g) chili powder
- 1 tsp (5 g) ground cumin
- 1 can (15 oz / 425 g) black beans, drained and rinsed
- 1 can (14.5 oz / 411 g) diced tomatoes, undrained
- 1 cup (240 ml) low-sodium chicken broth
- Salt and pepper to taste
For the Greek Yogurt Parfait (about 280 calories per serving):
- 2 cups (480 g) plain nonfat Greek yogurt
- 1 cup (150 g) mixed berries (fresh or frozen)
- 1/2 cup (40 g) old-fashioned oats
- 2 tbsp (30 g) chopped almonds
- 1 tbsp (15 ml) honey
- 1/2 tsp (2.5 g) ground cinnamon
For the Egg & Veggie Wrap (about 310 calories per serving):
- 4 large eggs
- 2 tbsp (30 ml) milk
- 1 tbsp (15 ml) olive oil
- 1 cup (75 g) sliced mushrooms
- 1 cup (75 g) baby spinach
- 2 whole-wheat tortillas (8-inch / 20 cm)
- 1/4 cup (30 g) shredded reduced-fat cheddar cheese
- Salt and pepper to taste
For the Tuna & Avocado Salad (about 340 calories per serving):
- 2 cans (5 oz / 142 g each) chunk light tuna in water, drained
- 1 ripe avocado, diced
- 1/2 cup (75 g) cherry tomatoes, halved
- 1/4 cup (25 g) red onion, finely chopped
- 2 tbsp (30 ml) lemon juice
- 1 tbsp (15 ml) olive oil
- 1 tbsp (5 g) fresh parsley, chopped
- Salt and pepper to taste
- 4 cups (120 g) mixed greens
Instructions
Chicken & Quinoa Bowl:
- In a small saucepan, combine quinoa and water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- While quinoa cooks, season chicken breast with paprika, garlic powder, salt, and pepper.
- Heat olive oil in a large skillet over medium heat. Add chicken and cook for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C) as checked with a food thermometer (USDA FSIS safe minimum). Transfer to a cutting board, let rest for 5 minutes, then slice.
- Divide quinoa among 4 bowls. Top with sliced chicken, spinach, tomatoes, cucumber, and feta if using. Drizzle with lemon juice before serving.
Shrimp & Veggie Stir-Fry:
- In a small bowl, whisk soy sauce, honey, and sesame oil. Set aside.
- Heat vegetable oil in a wok or large skillet over high heat. Add broccoli and bell pepper; stir-fry for 3-4 minutes until crisp-tender.
- Add garlic and ginger; cook for 30 seconds until fragrant.
- Add shrimp and cook for 2-3 minutes per side, until pink and opaque. The internal temperature should reach 145°F (63°C) as checked with a food thermometer (USDA FSIS safe minimum).
- Pour sauce over the shrimp and vegetables; toss to coat. Cook for 1 minute more. Garnish with green onions and serve immediately.
Turkey & Black Bean Chili:
- Heat olive oil in a large pot over medium-high heat. Add ground turkey and cook, breaking it up with a spoon, until browned and cooked through, about 5-7 minutes. The internal temperature should reach 160°F (71°C) as checked with a food thermometer (USDA FSIS safe minimum).
- Add onion and garlic; cook for 3 minutes until softened.
- Stir in chili powder and cumin; cook for 1 minute.
- Add black beans, diced tomatoes, and chicken broth. Bring to a simmer, then reduce heat to low and cook for 20 minutes, stirring occasionally. Season with salt and pepper.
Greek Yogurt Parfait:
- In a dry skillet over medium heat, toast oats for 3-4 minutes until fragrant. Set aside to cool.
- In a bowl, mix Greek yogurt with cinnamon.
- In 4 serving glasses, layer yogurt, berries, toasted oats, and almonds. Drizzle with honey.
Egg & Veggie Wrap:
- In a bowl, whisk eggs with milk, salt, and pepper.
- Heat olive oil in a nonstick skillet over medium heat. Add mushrooms and cook for 4-5 minutes until browned. Add spinach and cook until wilted, about 1 minute. Pour in eggs and scramble until just set, about 2-3 minutes. The eggs should reach 160°F (71°C) as checked with a food thermometer (USDA FSIS safe minimum).
- Warm tortillas in a dry skillet or microwave. Divide egg mixture between tortillas, top with cheese, and fold into wraps.
Tuna & Avocado Salad:
- In a medium bowl, combine tuna, avocado, tomatoes, red onion, lemon juice, olive oil, parsley, salt, and pepper. Gently toss.
- Divide mixed greens among 4 plates. Top with tuna mixture and serve.
Tips
- Portion control: These recipes are designed to be about 350 calories per serving, but if you’re using larger plates, you might be tempted to pile on more. Use a food scale or measuring cups for accuracy, especially for grains and proteins.
- Substitutions: Feel free to swap proteins—grilled tofu or chickpeas work in place of chicken or turkey. For the stir-fry, any firm white fish can replace shrimp. If you don’t have quinoa, use brown rice or farro, but note the calorie count will change slightly.
- Batch cooking: The chili and quinoa bowl are excellent for meal prep. Make a double batch on Sunday and portion into containers for the week. They’ll keep in the fridge for up to 4 days.
- Watch the oil: Even healthy oils are calorie-dense. Measure carefully with a measuring spoon, not by pouring straight from the bottle.
Serving Suggestions
These meals are complete on their own, but you can round them out with a side of steamed green beans or a simple green salad with a light vinaigrette. For breakfast or brunch, the parfait and wrap are perfect with a cup of black coffee or green tea.
Variations
- Make it vegetarian: For the chili, replace ground turkey with a can of chickpeas or lentils. For the stir-fry, use extra-firm tofu instead of shrimp.
- Add heat: If you like spice, add a chopped jalapeño to the chili or a pinch of red pepper flakes to the stir-fry sauce.
- Change the grain: In the chicken bowl, swap quinoa for cauliflower rice to lower the calories even more, or use wild rice for a nuttier flavor.
- Dairy-free option: Use dairy-free yogurt in the parfait and omit the feta in the chicken bowl.
Storage and Reheating
Refrigerator: Store any leftovers in airtight containers within 2 hours of cooking. The chicken bowl, chili, and stir-fry will keep for 3-4 days. The parfait is best assembled fresh, but you can store the yogurt and fruit separately for up to 2 days. The tuna salad is best eaten the day it’s made.
Reheating: Reheat the chili and stir-fry in a saucepan over medium heat, or in the microwave in 30-second intervals, until steaming hot (165°F / 74°C for leftovers). The chicken bowl can be eaten cold or reheated in the microwave for 1-2 minutes. The wrap can be reheated in a dry skillet for 2 minutes per side.
Freezer: The chili freezes well for up to 3 months. Thaw overnight in the fridge before reheating. The chicken and quinoa bowl can also be frozen, but the texture of the vegetables may soften.
Frequently Asked Questions
Can I use frozen vegetables? Yes, frozen broccoli, peppers, and spinach work just as well. Just be sure to thaw and drain them well to avoid extra water in the dish.
How can I make these meals even lower in calories? You can reduce the oil, use cooking spray instead, or increase the amount of non-starchy vegetables and reduce the grain or protein slightly. For the parfait, skip the honey or use a sugar-free sweetener.
Are these recipes suitable for meal prep? Absolutely. The chili and the chicken bowl are perfect for meal prep. Keep the dressing or lemon juice separate until serving to avoid soggy greens.
Can I use canned chicken or tuna? Canned chicken is fine for the bowl, but it may have added sodium. For the tuna salad, canned tuna is essential. Just be sure to drain it well.
What if I don’t have a food thermometer? It’s highly recommended to use one for food safety, especially with poultry and eggs. If you don’t have one, make sure chicken is no longer pink in the center and juices run clear. Shrimp should be pink and opaque. Eggs should be set, not runny.
How do I know the calorie count is accurate? The calorie counts are estimates based on standard ingredient nutrition data. Using different brands or larger portions will change the numbers. To be precise, use a nutrition app to calculate based on the exact products you use.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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