Under 400 Calorie Recipes
These under 400 calorie recipes prove that a meal does not have to be tiny to be light. Each one lands below 400 calories per serving while still delivering real protein, fiber and flavor — a bowl of lentil soup, a plate of veggie omelette, creamy overnight oats, a Greek yogurt bowl, a berry protein smoothie.
Use them as building blocks: pair two of them for a meal, add a lean protein to any of them, or eat them as written. Because each recipe lists calories and macros per serving, they slot into any of our calorie-tier meal plans.
Recipes in this collection
Frequently asked questions
Can a meal under 400 calories keep me full?
Yes, if it contains protein and fiber. The recipes here pair legumes, eggs, yogurt or protein powder with vegetables, oats or fruit, which slows digestion and stretches the meal without adding many calories.
How many under-400 meals can I eat in a day?
Three meals under 400 calories plus two snacks of about 100 calories each lands near 1,400 calories — a reasonable weight-loss level for many adults. Adjust the number of meals and portions to match your own calorie target.
Are these recipes good for meal prep?
Several are ideal for it. The lentil soup, overnight oats and Greek yogurt bowl hold up well in the fridge for three to four days, so you can batch them on the weekend and eat them through the week.