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Lower-calorie lunches and dinners

Lunches and dinners under 450 calories per serving, lowest first, for when you're eating in a calorie deficit.

119 recipes, with calories and protein per serving.

• Hot and sour soup183 kcal · 16 g protein · 25 min
• Egg drop soup with spinach212 kcal · 18 g protein · 15 min
• Tom yum prawn soup227 kcal · 17 g protein · 25 min
• Garlic butter prawns with courgetti250 kcal · 24 g protein · 16 min
• Black bean and sweet potato chilli259 kcal · 11 g protein · 50 min
• Tomato and red pepper soup263 kcal · 8 g protein · 40 min
• Pea and mint soup265 kcal · 15 g protein · 20 min
• Gazpacho270 kcal · 11 g protein · 15 min
• Crab and avocado lettuce cups271 kcal · 21 g protein · 10 min
• Lentil and vegetable soup with smoked paprika273 kcal · 15 g protein · 45 min
• Prawn and chorizo skillet274 kcal · 23 g protein · 15 min
• Avgolemono chicken soup276 kcal · 29 g protein · 35 min
• Vegetable frittata with salad276 kcal · 19 g protein · 30 min
• Leek and potato soup288 kcal · 9 g protein · 35 min
• Cod with garlic butter and broccoli291 kcal · 36 g protein · 20 min
• Roasted butternut squash soup294 kcal · 8 g protein · 50 min
• Zucchini noodle bolognese298 kcal · 33 g protein · 35 min
• Miso soup with tofu and noodles301 kcal · 19 g protein · 15 min
• Tuna and avocado stuffed peppers303 kcal · 31 g protein · 10 min
• Red lentil and vegetable soup311 kcal · 17 g protein · 40 min
• Red lentil dal soup311 kcal · 18 g protein · 35 min
• Harira312 kcal · 15 g protein · 55 min
• Chicken noodle soup315 kcal · 30 g protein · 40 min
• Black bean soup316 kcal · 15 g protein · 35 min
• Stuffed portobello mushrooms317 kcal · 22 g protein · 30 min
• Pork and cabbage stir-fry317 kcal · 36 g protein · 20 min
• Chicken tikka skewers with salad320 kcal · 45 g protein · 30 min
• Prawn cocktail jacket potato322 kcal · 20 g protein · 1 hr 10 min
• Spiced lentil and rice stuffed peppers325 kcal · 12 g protein · 50 min
• Broccoli and Cheddar soup326 kcal · 16 g protein · 35 min
• Carnitas-style pulled pork tacos332 kcal · 36 g protein · 2 hr 45 min
• Larb gai333 kcal · 38 g protein · 18 min
• Smoked salmon and cream cheese wrap334 kcal · 19 g protein · 5 min
• Turkey meatballs with courgetti337 kcal · 33 g protein · 35 min
• Cauliflower fried rice with prawns341 kcal · 32 g protein · 20 min
• Polenta with mushroom ragù344 kcal · 12 g protein · 40 min
• Pork tenderloin with cauliflower mash346 kcal · 37 g protein · 35 min
• Spanakopita347 kcal · 15 g protein · 1 hr
• Minestrone351 kcal · 16 g protein · 45 min
• Fish chowder353 kcal · 26 g protein · 35 min
• Quinoa-stuffed peppers355 kcal · 12 g protein · 40 min
• Sloppy joes355 kcal · 33 g protein · 30 min
• Cauliflower crust margherita357 kcal · 27 g protein · 50 min
• Stuffed avocados with crab358 kcal · 17 g protein · 10 min
• Cottage cheese, spinach and pea frittata360 kcal · 33 g protein · 30 min
• Thai fish cakes with cucumber salad362 kcal · 31 g protein · 30 min
• Shrimp and grits-style polenta363 kcal · 23 g protein · 30 min
• Buffalo cauliflower with yogurt chive dip363 kcal · 15 g protein · 40 min
• Chicken fajitas365 kcal · 36 g protein · 30 min
• Chicken Caesar wrap365 kcal · 38 g protein · 25 min
• Pork medallions with garlic butter green beans367 kcal · 46 g protein · 20 min
• Lettuce-wrap turkey burgers368 kcal · 37 g protein · 22 min
• Tuna steak with avocado salsa368 kcal · 40 g protein · 14 min
• Chicken tortilla soup369 kcal · 29 g protein · 35 min
• Mediterranean chickpea salad369 kcal · 15 g protein · 15 min
• Pozole-style chicken and bean stew370 kcal · 36 g protein · 45 min
• Antipasto plate371 kcal · 22 g protein · 10 min
• Smoked mackerel potato salad373 kcal · 27 g protein · 25 min
• Fish tacos with mango salsa374 kcal · 35 g protein · 25 min
• Chicken Caesar lettuce cups375 kcal · 44 g protein · 25 min
• Sweet potato with chilli black beans375 kcal · 15 g protein · 55 min
• Mediterranean tuna pitta376 kcal · 33 g protein · 10 min
• Lentil shepherd's pie381 kcal · 16 g protein · 1 hr 10 min
• Mushroom stroganoff381 kcal · 10 g protein · 30 min
• Prawn and mango salad382 kcal · 23 g protein · 14 min
• BBQ chicken with corn and slaw383 kcal · 45 g protein · 50 min
• Keto chicken piccata383 kcal · 42 g protein · 25 min
• Tofu and egg miso noodle soup384 kcal · 27 g protein · 15 min
• Pasta e fagioli390 kcal · 16 g protein · 35 min
• French onion soup391 kcal · 16 g protein · 1 hr 5 min
• Cod with Mediterranean vegetables394 kcal · 33 g protein · 40 min
• Tuna avocado tacos394 kcal · 38 g protein · 10 min
• Egg and avocado salad395 kcal · 21 g protein · 20 min
• Egg mayo and cress sandwich400 kcal · 21 g protein · 14 min
• Zucchini noodles with prawns and pesto400 kcal · 24 g protein · 16 min
• Jambalaya401 kcal · 27 g protein · 50 min
• Prawn stir-fry with brown rice403 kcal · 26 g protein · 20 min
• Thai basil prawn stir-fry404 kcal · 27 g protein · 16 min
• Turkey and avocado sandwich406 kcal · 28 g protein · 5 min
• Lemon herb roast chicken thighs with green beans407 kcal · 47 g protein · 45 min
• Stuffed butternut squash409 kcal · 9 g protein · 1 hr 5 min
• Prawn jalfrezi409 kcal · 24 g protein · 30 min
• Stuffed peppers Mexican-style410 kcal · 30 g protein · 50 min
• Chicken chasseur411 kcal · 41 g protein · 50 min
• Waldorf salad with chicken411 kcal · 36 g protein · 30 min
• Pork tenderloin with apples and mustard415 kcal · 37 g protein · 35 min
• Leftover roast chicken salad with grains416 kcal · 33 g protein · 15 min
• Okonomiyaki418 kcal · 14 g protein · 30 min
• Slow-cooked beef and vegetable stew418 kcal · 42 g protein · 2 hr 50 min
• Ploughman's lunch419 kcal · 22 g protein · 10 min
• Fattoush419 kcal · 9 g protein · 23 min
• Shrimp fajita lettuce bowls419 kcal · 26 g protein · 18 min
• Jacket potato with beans and cheese421 kcal · 19 g protein · 1 hr 5 min
• Aloo gobi422 kcal · 15 g protein · 45 min
• Chicken and sweetcorn noodle soup424 kcal · 34 g protein · 25 min
• Mushroom risotto426 kcal · 13 g protein · 40 min
• Cauliflower cheese with ham427 kcal · 18 g protein · 35 min
• Tuna Niçoise without potatoes427 kcal · 41 g protein · 20 min
• Roasted vegetable and baked feta traybake427 kcal · 17 g protein · 40 min
• Char siu-style pork with pak choi428 kcal · 37 g protein · 35 min
• Cod with pesto and roasted vegetables428 kcal · 33 g protein · 30 min
• Ratatouille with white beans428 kcal · 17 g protein · 1 hr
• Beef tacos429 kcal · 36 g protein · 25 min
• Beef and broccoli keto stir-fry429 kcal · 49 g protein · 18 min
• Chicken quesadillas430 kcal · 35 g protein · 20 min
• Turkey chilli432 kcal · 39 g protein · 55 min
• Chicken with lemon and herbs, roasted vegetables432 kcal · 39 g protein · 55 min
• Tuna melt434 kcal · 40 g protein · 11 min
• Shrimp saganaki434 kcal · 33 g protein · 25 min
• Steamed ginger and spring onion fish438 kcal · 35 g protein · 20 min
• Hummus and roasted vegetable wrap438 kcal · 14 g protein · 35 min
• Asian slaw with edamame and peanuts439 kcal · 21 g protein · 18 min
• Stuffed peppers with lamb and rice440 kcal · 21 g protein · 1 hr
• Risotto primavera441 kcal · 13 g protein · 40 min
• Chicken yakitori441 kcal · 36 g protein · 27 min
• Black bean and quinoa chilli444 kcal · 20 g protein · 40 min
• Tempeh tacos446 kcal · 27 g protein · 20 min
• Keto steak with garlic butter and asparagus447 kcal · 48 g protein · 20 min
• Tom kha gai448 kcal · 29 g protein · 30 min

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