Discover under 400-calorie meals that are delicious, nutritious & perfect for healthy eating. Get easy meal ideas for breakfast, lunch & dinner with the right balance of protein, carbs & healthy fats to keep you full & energized throughout the day!
400-Calorie Meal Ideas That Are Actually Satisfying & Easy to Make!
Are you searching for 400-calorie meals that are balanced, satisfying, and packed with nutrients—without leaving you feeling sluggish later?
These delicious and wholesome 400-calorie meal ideas will help you stay on track with your health goals, keeping you energized and full throughout the day!
It’s a great way to manage your daily calorie intake while enjoying delicious, filling meals with the right balance of protein, fiber, and healthy fats.
Why Choose 400-Calorie Meals?
⚡ If you’re on a 1,200-calorie meal plan, three 400-calorie meals fit perfectly into your daily intake.
⚡ They help you consume the right amount of calories while meeting your nutritional needs—without overeating.
⚡ A well-balanced 400-calorie meal includes the right mix of proteins, healthy fats, and carbohydrates.
⚡ These meals provide enough energy to keep you going throughout the day and prevent mid-day crashes.
⚡Perfect for anyone following portion control, intermittent fasting, or structured meal plans like macro-based eating.
What Makes a Good Low Calorie Meal?
All well-balanced, satisfying, and nutritious under 400 calorie meals should include:
Lean Proteins
Include greek yoghurt, chicken, lentils, eggs, or tofu for a protein-packed meal under 400 calories.
Fiber-Rich Vegetables
To keep you full for longer and aid in digestion, it is important to add some fiber packed veggies in your diet. Load up on carrots, leafy greens, broccoli, zucchini, kale, spinach, or bell peppers.
Healthy Fats
For satiety and heart health, include fatty fishes, nuts, avocados, nut butters, seeds, or olive oil in your 400 calorie meals.
Complex Carbs
For sustained energy throughout the day, include quinoa, whole grains or sweet potatoes.
With the right recipes, balanced ingredients, and smart cooking, you can enjoy delicious meals without sacrificing your health goals.
Need inspiration? Explore this recipe roundup of easy 400 calorie meals to get started! ⬇️
400-Calorie Meals: Simple & Tasty Ideas for Breakfast, Lunch & Dinner!
Soba Noodles With Shrimp & Mushrooms
Recipe by Foodie Crush
Ready in ~ Prep: 15 mins, Cook: 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ A light and healthy meal made with tender shrimp, earthy mushrooms, and hearty soba noodles that takes just 30 minutes to come together! These flavor-packed noodles are perfect for busy weeknights or a satisfying weekend dinner.
Get the Recipe for Soba Noodles with Shrimp & Mushrooms!
Nutritional Info for 1 bowl
Calories: 342kcal
Carbohydrates: 53g
Protein: 10g
Meatless Vegan Walnut Cauliflower Bolognese
Recipe by Fit Mitten Kitchen
Ready in ~ Prep: 15 mins Cook: 20 mins
Yields ~ 4-6 servings
Why You’ll Love It ~ Made by replacing meat with walnuts and cauliflower, this hearty dish is gluten-free, vegan-friendly, and paleo-friendly. Enjoy it with zucchini pasta for a wholesome lunch!
Get the Recipe for Meatless Vegan Walnut Cauliflower Bolognese!
Nutritional Info
Calories: 346kcal
Carbohydrates: 28g
Protein: 11g
Spring Quinoa Salad
Recipe by Eating Bird Food
Ready in ~ Prep: 10 mins Cook: 20 mins
Yields ~ 4-6 servings
Why You’ll Love It ~ A healthy meal prep option made with quinoa with roasted asparagus and radishes, fresh parsley, and crunchy pistachios, all tossed in a bright lemon dressing. Fresh, flavorful, and delicious!
Get the Recipe for Spring Quinoa Salad!
Nutritional Info
Calories: 367kcal
Carbohydrates: 42g
Protein: 10g
Slow Cooker Chicken & Lentil Soup
Recipe by Skinny Taste
Ready in ~ Prep: 15 mins Cook: 4 hours
Yields ~ 8 servings
Why You’ll Love It ~ Warm up with a bowl of this hearty, nutritious, and slow-cooked soup made with juicy chicken, protein-packed lentils, and heaps of fresh veggies. This chicken lentil soup is not only easy to prepare but also incredibly healthy!
Get the Recipe for Slow Cooker Chicken & Lentil Soup!
Nutritional Info
Calorie: 350kcal
Protein: 29.5g
Carbohydrates: 41g
Sheet Pan Chicken and Sweet Potatoes
Recipe by Delightful E Made
Ready in ~ Prep: 20 mins, Cook: 50 mins
Yields ~ 6 servings
Why You’ll Love It ~ A one-sheet pan, simple yet flavorful meal made with tender chicken breasts, caramelized sweet potatoes, broccoli florets, and aromatic spices, all roasted with an apple cider glaze. Hassle-free, comforting, and one of the easiest fall dinner recipes!
Get the Recipe for Sheet Pan Chicken and Sweet Potatoes!
Nutritional Info
Calories: 355kcal
Carbohydrates: 34g
Protein: 40g
High Protein Savory Greek Yogurt Bowls
Recipe by How We Live
Ready in ~ 7 mins
Yields ~ 2 servings
Why You’ll Love It ~ Try this nutritious and flavorful way to start your day with a savory twist. It’s perfect for meal prep and busy mornings when you want a meal that’s easy to throw together. Enjoy a bowl of protein-packed goodness that’s as nutritious as it is tasty!
Get the Recipe for High Protein Savory Greek Yogurt Bowls!
Nutritional Info
Calories: 364 kcal
Protein: 29g
Carbohydrates: 27g
Wild Rice and Mushroom Soup
Recipe by Dishing Out Health
Ready in ~ Prep Time: 15 mins, Cook Time: 1 hour 10 mins
Yields ~ 6 servings
Why You’ll Love It ~ A hearty, vegetarian soup made with the nutty flavors of wild rice and the earthy richness of mushrooms, making it irresistibly savory and satisfying. Plus, it’s easy to make and ideal for a cozy dinner on a chilly night!
Get the Recipe for Wild Rice & Mushroom Soup!
Nutritional Info
Calories: 350 kcal
Protein: 8g
Carbohydrates: 37g
Slow Cooker Greek Chicken
Recipe by Family Food On The Table
Ready in ~ Prep: 10 mins, Cook: 5 hours
Yields ~ 6 servings
Why You’ll Love It ~ Made with roasted red peppers, olives, spinach, and the perfect mix of Mediterranean seasonings, this easy chicken meal is both healthy and full of flavor. Perfect for serving over rice, orzo, or couscous.
Get the Recipe for Slow Cooker Greek Chicken!
Nutritional Info ⅙ of the Recipe
Carbohydrates: 13g
Calorie: 355kcal
Protein: 49g
Spicy Shrimp Rice Bowl
Recipe by Peas and Crayons
Ready in ~ Prep: 20 mins, Cook: 10 mins
Yields ~ 2 bowls
Why You’ll Love It ~ Loaded with juicy shrimp with a kick of spice, topped with crisp veggies, and finished with a drizzle of spicy mayo sauce that brings it all together. Swap rice with any other complex carb. Not only is this fiery bowl delicious, but it’s also super easy to whip up!
Get the Recipe for Spicy Shrimp Rice Bowl!
Nutritional Info for 1 bowl
Calories: 392kcal
Carbohydrates: 73g
Protein: 16g
Sheet Pan Chicken Tinga Bowls
Recipe by Pinch of Yum
Ready in ~ Prep: 15 minutes Cook: 30 mins
Yields ~ 3-4 servings
Why You’ll Love It ~ Tender, juicy chicken tinga roasted to perfection along with colorful veggies. And the best part? It can be made in a single sheet pan! Serve it as a standalone dish or with rice, quinoa, cauliflower rice, etc.
Get the Recipe for Sheet Pan Chicken Tinga Bowls!
Nutritional Info
Calories: 356kcal
Carbohydrates: 16.3g
Protein: 31.4g
Lentils and Quinoa Salad
Recipe by Garlic & Zest
Ready in ~ Prep Time: 15 mins, Cook Time: 25 mins
Yields ~ 6 servings
Why You’ll Love It ~ A vibrant Lentils and Quinoa Salad is a delightful combination of flavors and textures! It features earthy, tender spiced lentils, fluffy quinoa grains, and fresh vegetables for added freshness.
Get the Recipe for Lentils and Quinoa Salad!
Nutritional Info
Calories: 307kcal
Carbohydrates: 34g
Protein: 8g
Slow Cooker Chicken Adobo
Recipe by Savor The Best
Ready in ~ Prep: 10 mins, Slow Cook: 5-6 hours
Yields ~ 4 servings
Why You’ll Love It ~ Incredibly tender and savory Filipino chicken adobo is both comforting and easy to make! Enjoy it with steamed veggies or over a bed of fluffy whole grains!
Get the Recipe for Slow Cooker Chicken Adobo!
Nutritional Info
Carbohydrates: 5g
Calorie: 362kcal
Protein: 32g
Cottage Cheese Protein Pancakes
Recipe by Sweet As Honey
Ready in ~ Prep Time: 5 mins, Cook Time: 15 mins
Yields ~ 2 serving
Why You’ll Love It ~ These nutritious and delicious breakfast pancakes are packed with 11 grams of protein and a hint of vanilla. Enjoy them with fresh fruit, a dollop of yogurt, or a drizzle of honey!
Get the Recipe for Cottage Cheese Pancakes!
Nutritional Info for 3 pancakes
Calories: 362.9 kcal
Protein: 32.3g
Carbohydrates: 39.5g
Smoky Black-Eyed Pea Soup
Recipe by The Simple Veganista
Ready in ~ Prep Time: 10 mins, Cook Time: 1 hour 15 mins
Yields ~ 6-8 servings
Why You’ll Love It ~ A hearty, cozy, plant-based soup made with tender black-eyed peas simmered with collard greens and Creole seasonings. This satisfying and delicious one-pot meal is perfect for meal prep!
Get the Recipe for Smoky Black-Eyed Pea Soup!
Nutritional Info
Calories: 348 kcal
Protein: 20.5g
Carbohydrates: 62g
Pumpkin Risotto
Recipe by Barley and Sage
Ready in ~ Prep: 20 mins, Cook: 1 hour
Yields ~ 4 servings
Why You’ll Love It ~ Made with caramelized onions and topped with toasted hazelnuts and crispy sage, this pumpkin risotto is rich, flavorful, and a perfect choice for a cozy fall dinner or even a special occasion.
Get the Reciipe for Pumpkin Risotto!
Nutritional Info
Calories: 372kcal
Carbohydrates: 62g
Protein: 10g
Crockpot Chile Verde Pork
Recipe by Well Plated
Ready in ~ Prep: 20 mins Cook: 4 hours
Yields ~ 10 servings
Get the Recipe for Crockpot Chile Verde Pork!
Nutritional Info
Carbohydrates: 10g
Calories: 358kcal
Protein: 50g
Air Fryer Frittata
Recipe by Basics with Bails
Ready in ~ Prep Time: 5 mins, Cook Time: 15 mins
Yields ~ 2 servings
Get the Recipe for Air Fryer Egg Frittata!
Nutritional Info
Calories: 378 kcal
Protein: 29g
Carbohydrates: 7g
Vegan Lemon Lentil Soup with Turmeric
Recipe by Running on Real Food
Ready in ~ Prep: 10 mins, Cook: 32 mins
Yields ~ 4 servings
Why You’ll Love It ~ An easy-to-make, healthy one-pot meal with Middle Eastern flavors. Also, you can freeze it for up to 3 months.
Get the Recipe for Vegan Lemon & Lentil Soup!
Nutritional Info
Calories: 347kcal
Carbohydrates: 61g
Protein: 19g
Louisiana Casserole
Recipe by The Recipe Critic
Ready in ~ Prep: 20 mins Cook: 40 mins
Yields ~ 8 servings
Get the Recipe for Louisiana Casserole!
Nutritional Info
Calories: 348kcal
Carbs: 24g
Protein: 14g
Creamy Crockpot Chicken Arrabiata
Recipe by The Iron You
Ready in ~ approx. 4 hours 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ This rich, spicy, and comforting Italian dish is made by slow-cooking tender chicken in a zesty tomato sauce with a kick of heat. Serve it over zucchini noodles for a healthier meal!
Get the Recipe for Creamy Crockpot Chicken Arrabiata!
Nutritional Info
Calorie: 342kcal
Protein: 49g
Carbohydrates: 9g
Slow Cooker Beef Roast
Recipe by Le Creme De La Crumb
Ready in ~ Prep: 10 mins, Cook: 6 hours
Yields ~ 8 servings
Why You’ll Love It ~ Enjoy perfectly tender beef roast that’s been simmering all day in your slow cooker. Seasoned with savory herbs, hearty veggies, and rich sauce, it’s perfect for a comforting and no-fuss low calorie dinner!
Get the Recipe for Slow Cooker Beef Roast!
Nutritional Info
Calorie: 378kcal
Protein: 42g
Carbohydrates: 31g
Chia Seed Pudding (Chocolate, Vanilla + More!)
Recipe by Blissfully Low Carb
Ready in ~ Prep Time: 15 mins, Chill Time: 1 hour
Yields ~ 4 servings
Get the Recipe for Chia Seed Pudding!
Nutritional Info
Calories: 302 kcal
Protein: 25g
Carbohydrates: 24g
Crockpot Braised Beef Ragu Polenta
Recipe by Pinch of Yum
Ready in ~ 7 hours 50 mins
Yields ~ 10 servings
Why You’ll Love It ~ Beautifully browned and slow-cooked tender beef, simmered in a rich tomato sauce with aromatic herbs, served over creamy polenta for a warm, hearty meal!
Get the Recipe for Crockpot Braised Beef Ragu Polenta!
Nutritional Info
Calorie: 355kcal
Protein: 31.2g
Carbohydrates: 25.8g
Caribbean Jerk Shrimp with Cauliflower Rice
Recipe by Eat Your Self Skinny
Ready in ~ Prep: 5 mins, Cook: 25 mins
Yields ~ 4 servings
Why You’ll Love This ~ Juicy, succulent shrimp skewers in a Caribbean jerk seasoning with nutritious rice! 1/4th serving of this recipe has 23.9 g of protein and 324 kcal of calories.
Get the Recipe for Caribbean Jerk Shrimp with Cauliflower Rice!
Nutritional Info
Calories: 324kcal
Carbohydrates: 35.9g
Protein: 23.9g
Ground Beef Burrito Bowls
Recipe by Sailor Bailey
Ready in ~ Prep Time: 10 mins, Cook Time: 25 mins
Yields ~ 4 servings
Why You’ll Love It ~ Healthy, hearty, and a flavor fiesta! These Ground Beef Burrito Bowls are packed with seasoned ground beef, fluffy rice, black beans, fresh veggies, and all your favorite burrito toppings drizzled with jalapeño cilantro sauce.
Get the Recipe for Ground Beef Burrito Bowl!
Nutritional Info
Calories: 398kcal
Carbohydrates: 33g
Protein: 28g
Slow Cooker Chicken Fajita Soup
Recipe by Eating Bird Food
Ready in ~ Prep: 20 mins, Slow Cook: 4 hours
Yields ~ 4 servings
Why You’ll Love It ~ Made with colorful bell peppers, tender chunks of chicken, and seasoning, all simmered together in your crock pot. This healthy slow-cooker soup is full of comforting flavors with a hint of spice!
Get the Recipe for Slow Cooker Chicken Fajita Soup!
Nutritional Info
Calorie: 320kcal
Protein: 36g
Carbohydrates: 22g
Shrimp Pad Thai
Recipe by Omnivore’s Cookbook
Ready in ~ Prep: 30 mins, Cook: 10 mins
Yields ~ 4 servings
Why You’ll Love It ~ Made with chewy rice noodles and tossed with a tangy, slightly sweet sauce, this flavor-packed, super easy dish is perfect for any night of the week. It will definitely become a regular in your dinner rotation! Plus, it’s a one-pan dinner, so cleanup is a breeze.
Get the Recipe for Shrimp Pad Thai!
Nutritional Info
Calories: 384kcal
Carbohydrates: 25.5g
Protein: 25g
Air Fryer Sweet and Sour Chicken
Recipe by Omnivores Cookbook
Ready in ~ Prep Time: 15 mins, Cook Time: 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ This sweet and sour sauce-coated chicken is tangy, sweet, and savory. Plus, it is easy to put together and gluten-free adaptable!
Get the Recipe for Air Fryer Sweet and Sour Chicken!
Nutritional Info
Calories: 306 kcal
Carbohydrates: 23.5g
Protein: 27.6g
Old Fashioned Savoury Mince with Curry
Recipe by The Cooking Collective
Ready in ~ Prep: 5 mins, Cook: 15 mins
Yields ~ 4 servings
Why You’ll Love It ~ A comforting, satisfying, and wholesome meal made with ground beef, aromatic spices, and a touch of flavorful curry. Perfect meal for busy weeknights, batch cooking, and make-ahead prep!
Get the Recipe for Old Fashioned Savoury Mince with Curry!
Nutritional Info
Calories: 332kcal
Carbohydrates: 20g
Protein: 32g
One-Pot BBQ Chicken and Bacon Pasta
Recipe by The Recipe Rebel
Ready in ~ Prep Time: 10 mins, Cook Time: 30 mins
Yields ~ 5 servings
Why You’ll Love It ~ Full of smoky and savory flavors, this easy one-pan meal is made by combining tender chicken breast pieces, crispy bits of bacon, and your favorite BBQ sauce.
Get the Recipe for One-Pot BBQ Chicken and Bacon Pasta!
Nutritional Info
Calories: 393cal
Carbohydrates: 41g
Protein: 25g
Slow Cooker Beef Barley Soup
Recipe by The Chunky Chef
Ready in ~ Prep: 15 mins, Cook: 6 hrs
Yields ~ 6 servings
Why You’ll Love It ~ Made with tender beef, hearty vegetables, and plump barley, this slow-cooked soup is incredibly easy to prepare and perfect for chilly nights!
Get the Recipe for Slow Cooker Beef Barley Soup!
Nutritional Info
Calories: 378kcal
Cajun Chicken Pasta
Recipe by Skinny Taste
Ready in ~ Prep: 10 mins, Cook: 20 mins
Yields ~ 5 servings
Why You’ll Love it ~ A creamy light Cajun sauce pasta with 26 grams of protein and six grams of fiber.
Get the Recipe for Cajun Chicken Pasta!
Nutritional Info
Calories: 324 kcal
Protein: 26g
Carbohydrates: 44g
Ground Beef Ragu
Recipe by Chelsea’s Messy Apron
Ready in ~ Prep: 35 mins, Cook: 2 hours 30 mins
Yields ~ 8 servings
Why You’ll Love It ~ Enjoy the rich and hearty flavors of this Italian-inspired dish that is easy to make and packed with flavor. This comforting meal is perfect for any night of the week!
Get the Recipe for Ground Beef Ragu!
Nutritional Info
Calories: 369kcal
Carbohydrates: 16g
Protein: 17g
Slow Cooker Butternut Squash & Farro Chilli
Recipe by Eat Yourself Skinny
Ready in ~ Prep: 10 mins, Cook: 5 hrs
Yields ~ 6 servings
Why You’ll Love It ~
Get the Recipe for Slow Cooker Butternut Squash & Farro Chilli!
Nutritional Info
Calories: 327kcal
Carbohydrates: 65.8g
Protein: 15.4g
Autumn Grain Bowl with Maple Vinaigrette
Recipe by Plays Well with Butter
Ready in ~ Prep: 20 mins, Cook: 50 mins
Yields ~ 4 servings
Why You’ll Love It ~ Loaded with fresh, seasonal fall ingredients such as massaged kale, wild rice, quinoa, roasted spiced sweet potatoes, apples, and smoked gouda, this Autumn Grain Bowl is ideal for a light dinner!
Get the Recipe for Autumn Grain Bowl!
Nutritional Info
Calories: 337kcal
Carbohydrates: 38.7g
Protein: 15.6g
Instant Pot Pho
Recipe by Lemon Blossoms
Ready in ~ Prep: 10 mins, Cook: 25 mins
Yields ~ 6 servings
Why You’ll Love It ~ Made in a fraction of the time compared to the traditional recipe, this deliciously rich Vietnamese soup is loaded with soft rice noodles, tender chicken, and fragrant herbs, all simmered in a flavorful broth. It’s a perfect cozy meal with minimal effort!
Get the Recipe for Instant Pot Pho!
Nutritional Info
Calories: 388cal
Carbohydrates: 46g
Protein: 28g
Easy Chicken Fried Rice
Recipe by Savory Nothings
Ready in ~ Prep Time: 20 mins, Cook Time: 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ Quick, delicious, and packed with punchy flavor! Try it for a satisfying dinner that’s better than takeout! It will definitely become your go-to weeknight dinner! This 20-minute meal will become a family favorite.
Get the Recipe for Easy Chicken Fried Rice!
Nutritional Info
Calories: 378kcal
Carbohydrates: 41g
Protein: 32g
And there you have it – The Best Under 400 Calorie Meals for you to try!
Thank you for taking the time to read the post!
Let me know your favorite low-calorie meal ideas in the comments! ⬇️
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