23 skinny meal ideas under 400 calories

Losing weight doesn’t mean starving yourself or eating bland, boring food. The secret to satisfying meals that keep you full and burn fat? Protein, fiber, and healthy fats,all under 400 calories!

These 23 delicious, low-calorie meals will help you stay on track while actually enjoying your food. Whether you’re craving something savory, sweet, or packed with protein, there’s a meal here for you.

Let’s dig in!

Breakfast (Start Your Day Light & Energized!)

1. Avocado & Egg Toast (350 cal)

1 slice whole grain toast

½ avocado, mashed

1 poached egg

Sprinkle of chili flakes

2. Peanut Butter Banana Oatmeal (380 cal)

½ cup oats

1 tbsp peanut butter

½ banana, sliced

1 cup almond milk

3. Greek Yogurt & Berry Parfait (300 cal)

1 cup Greek yogurt

½ cup mixed berries

1 tbsp chia seeds

4. Green Detox Smoothie (320 cal)

1 cup spinach

½ frozen banana

1 tbsp chia seeds

1 scoop protein powder

1 cup almond milk

5. Scrambled Eggs & Spinach (330 cal)

2 eggs scrambled

1 cup sautéed spinach

1 slice whole grain toast

Lunch (Light, Filling, and Delicious!)

6. Grilled Chicken & Quinoa Salad (390 cal)

4 oz grilled chicken

½ cup cooked quinoa

1 cup mixed greens

1 tbsp balsamic dressing

7. Tuna Salad Lettuce Wraps (350 cal)

1 can tuna (in water)

1 tbsp Greek yogurt

3 large romaine lettuce leaves

½ avocado

8. Spicy Shrimp & Cauliflower Rice (380 cal)

5 oz grilled shrimp

1 cup cauliflower rice

½ avocado

9. Turkey & Spinach Wrap (370 cal)

1 whole grain wrap

4 oz turkey breast

1 tbsp hummus

Handful of spinach

10. Mediterranean Chickpea Salad (390 cal)

½ cup chickpeas

½ cucumber, diced

¼ cup feta cheese

1 tbsp olive oil

Dinner (Low-Calorie, High-Flavor!)

11. Lemon Garlic Salmon & Asparagus (400 cal)

5 oz baked salmon

1 cup roasted asparagus

½ cup quinoa

12. Grilled Chicken & Sweet Potato (390 cal)

5 oz grilled chicken

1 small sweet potato

1 cup steamed broccoli

13. Baked Cod & Roasted Brussels Sprouts (380 cal)

5 oz cod

1 cup roasted Brussels sprouts

½ cup quinoa

14. Spaghetti Squash & Turkey Meatballs (380 cal)

1 cup cooked spaghetti squash

3 small turkey meatballs

½ cup marinara sauce

15. Garlic Shrimp & Zoodles (370 cal)

5 oz shrimp sautéed with garlic

1 cup spiralized zucchini noodles

1 tbsp olive oil

Snacks (Light Bites to Keep You Full!)

16. Cottage Cheese & Berries (200 cal)

½ cup cottage cheese

½ cup mixed berries

17. Apple Slices & Almond Butter (250 cal)

1 small apple

1 tbsp almond butter

18. Hummus & Carrot Sticks (180 cal)

¼ cup hummus

1 cup carrot sticks

19. Dark Chocolate & Walnuts (200 cal)

1 tbsp chopped walnuts

1 square dark chocolate

20. Hard-Boiled Eggs & Cucumber Slices (200 cal)

2 hard-boiled eggs

1 small cucumber, sliced

Desserts (Yes, You Can Have Desserts!)

21. Chia Seed Pudding (300 cal)

2 tbsp chia seeds

½ cup almond milk

½ tsp vanilla extract

1 tbsp honey

22. Protein Chocolate Mug Cake (380 cal)

1 scoop chocolate protein powder

1 tbsp almond flour

1 tbsp cocoa powder

1 egg

2 tbsp almond milk (microwave for 60 sec)

23. Greek Yogurt & Honey Drizzle (250 cal)

1 cup Greek yogurt

1 tbsp honey

Final Thoughts: Eat Skinny, Feel Full!

You don’t have to eat bland salads or tiny portions to lose weight. These 23 satisfying meals prove that delicious food and low calories can go hand in hand.

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Which meal are you trying first? Let me know in the comments!