Chef Wonders

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10 Weeknight Meals Under 400 Calories

Eating healthy doesn’t mean sacrificing flavor or satisfaction, especially when it comes to weeknight meals. If you’re looking for delicious dishes that won’t derail your calorie goals, we’ve got you covered! Here are ten delectable weeknight meals, each under 400 calories, to keep you nourished and on track.

Grilled Chicken Salad: A Refreshing and Healthy Option

The Grilled Chicken Salad is a classic favorite that never disappoints. Juicy grilled chicken breast is placed atop a bed of fresh mixed greens, cherry tomatoes, and crisp cucumbers. A light vinaigrette dressing adds the perfect touch of tangy flavor. This salad is not only low in calories but also high in protein and nutrients, making it an ideal choice for a well-balanced meal.

Stir-Fried Tofu and Veggies: A Delicious Plant-Based Dish

For our plant-based enthusiasts, Stir-Fried Tofu and Veggies is a mouthwatering delight. Cubes of tofu are stir-fried alongside an assortment of colorful vegetables, all tossed in a low-sodium soy sauce or teriyaki sauce for a burst of umami flavor. This quick and easy dish is not only satisfying but also provides a good source of plant-based protein and essential vitamins.

Shrimp and Zucchini Noodles: A Light and Flavorful Alternative

If you’re craving pasta but want a lighter option, Shrimp and Zucchini Noodles is the way to go. Succulent shrimp is sautéed with zucchini noodles (zoodles) in a garlic and lemon sauce, creating a delightful combination of flavors. This dish is not only low in calories but also gluten-free and loaded with lean protein.

Quinoa Stuffed Bell Peppers: A Wholesome and Nutritious Choice

For a hearty and wholesome meal, Quinoa Stuffed Bell Peppers are an excellent pick. Bell peppers are filled with a delicious mixture of cooked quinoa, black beans, diced tomatoes, and a blend of spices, then baked to perfection. This nutrient-packed dish is a great source of fiber, protein, and essential nutrients.

Baked Lemon Herb Salmon: A Quick and Nourishing Meal

Fish lovers will adore the Baked Lemon Herb Salmon. The salmon fillet is seasoned with aromatic herbs and zesty lemon, then baked until flaky and tender. This dish is not only flavorful but also rich in heart-healthy omega-3 fatty acids and protein.

Vegetable Curry: A Satisfying and Colorful Delight

For a comforting and flavorful option, Vegetable Curry is an excellent choice. A medley of your favorite vegetables is cooked in a fragrant curry sauce and served over a bed of brown rice or cauliflower rice. This plant-based dish is brimming with spices and antioxidants, making it a nutritional powerhouse.

Turkey Lettuce Wraps: A Low-Carb and Tasty Option

For a lighter twist on traditional wraps, Turkey Lettuce Wraps are perfect. Ground turkey is cooked with onions, garlic, and an Asian-inspired sauce, then spooned into fresh lettuce cups. These wraps are not only low in calories but also low in carbs, making them a great option for those watching their carbohydrate intake.

Cauliflower Fried Rice: A Low-Calorie Twist on a Classic

Cauliflower Fried Rice is a creative and guilt-free alternative to traditional fried rice. Cauliflower rice is stir-fried with eggs, peas, carrots, and a hint of sesame oil for that familiar fried rice flavor. This low-calorie dish is perfect for those looking to reduce their carbohydrate intake and enjoy a lighter version of a classic favorite.

Black Bean and Sweet Potato Tacos: A Filling and Meatless Fare

For our meatless enthusiasts, Black Bean and Sweet Potato Tacos are sure to impress. Soft corn tortillas are filled with mashed black beans, roasted sweet potatoes, creamy avocado slices, and topped with zesty salsa. This delightful and filling dish is not only flavorful but also packed with plant-based protein and fiber.

Zesty Lemon Herb Chicken Skewers: A Zingy and Protein-Packed Dish

For a burst of flavors, Zesty Lemon Herb Chicken Skewers are a must-try. Tender chicken breast pieces are marinated in zesty herbs and threaded onto skewers before being grilled to perfection. Served with a side of steamed broccoli, this protein-packed dish is both satisfying and nutritious.


Eating healthy and flavorful weeknight meals doesn’t have to be complicated or time-consuming. With these ten under 400-calorie recipes, you can enjoy a variety of delicious dishes without sacrificing your health goals. From salads to stir-fries and tacos to skewers, each meal offers a unique culinary experience that will leave you feeling satisfied and nourished.


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