Craving delicious meals that won’t derail your health goals? You’re in the right place! Feast & Flourish brings you twenty mouthwatering dinner ideas—all under 400 calories—that prove eating light doesn’t mean sacrificing flavor.
Whether you’re meal prepping for the week or simply need quick inspiration for busy weeknights, these recipes are packed with protein, veggies, and smart ingredients to keep you satisfied and energized. Let’s dive in!
1. Lemon Herb Grilled Chicken Salad
Calories: 360
A crisp bed of mixed greens topped with succulent grilled chicken marinated in lemon juice, garlic, and fresh herbs. Cherry tomatoes, cucumbers, and a light vinaigrette tie it all together for a refreshing protein-packed dinner.
Why we love it
High in lean protein and vibrant veggies, this salad is both filling and light.
2. Zucchini Noodle Stir-Fry with Shrimp
Calories: 320
Spiralized zucchini noodles tossed with sautéed shrimp, bell peppers, and snap peas in a garlicky soy-ginger sauce. A sprinkle of sesame seeds adds crunch and color.
Why we love it
Low-carb and loaded with veggies, it satisfies your stir-fry cravings without the extra calories.
3. Baked Salmon with Asparagus
Calories: 380
A perfectly baked salmon fillet seasoned with dill and lemon, served alongside roasted asparagus spears. Drizzle with a touch of olive oil and you have a restaurant-quality meal at home.
Why we love it
Omega-3 rich and full of fiber, this dish is heart-healthy and keeps you full.
4. Turkey and Vegetable Lettuce Wraps
Calories: 290
Lean ground turkey stir-fried with onions, bell peppers, and mushrooms, spooned into crisp butter lettuce leaves. Top with a dash of low-sodium soy sauce or sriracha for extra kick.
Why we love it
Handheld, customizable, and under 300 calories—perfect for protein-packed gatherings or solo dinners.
5. Cauliflower Rice Burrito Bowl
Calories: 350
A bed of cauliflower rice topped with black beans, pico de gallo, avocado slices, and a dollop of Greek yogurt. Season with cumin and lime for that classic burrito flavor.
Why we love it
All the best burrito elements, minus the tortilla and extra carbs.
6. Quinoa-Stuffed Bell Peppers
Calories: 370
Colorful bell peppers filled with a savory mixture of quinoa, diced tomatoes, corn, and black beans, then baked until tender. A sprinkle of low-fat cheese melts on top.
Why we love it
Vegan-friendly, nutrient-dense, and perfectly portable for leftovers.
7. Greek Yogurt Chicken Curry
Calories: 355
Chicken pieces simmered in a tangy sauce of Greek yogurt, turmeric, garlic, and ginger. Serve over spinach or cauliflower rice for a creamy, satisfying dish.
Why we love it
Swaps heavy cream for protein-packed yogurt without losing any creaminess.
8. Spaghetti Squash with Marinara and Turkey Meatballs
Calories: 340
Roasted spaghetti squash strands topped with homemade marinara sauce and lean turkey meatballs. A dusting of Parmesan rounds out this comforting classic.
Why we love it
Low-carb twist on spaghetti night keeps calories in check.
9. Black Bean and Corn Tacos
Calories: 330 (for 2 tacos)
Soft corn tortillas filled with spiced black beans, grilled corn, avocado, and a squeeze of lime. Top with cilantro and a dollop of Greek yogurt.
Why we love it
Vegetarian, fiber-rich, and ready in just minutes.
10. Spinach and Feta Stuffed Portobello Mushrooms
Calories: 300
Large portobello caps filled with a mix of wilted spinach, crumbled feta, garlic, and breadcrumbs. Bake until golden and serve hot.
Why we love it
Elegant enough for entertaining but simple enough for a weeknight.
11. Chickpea and Vegetable Coconut Curry
Calories: 365
A fragrant curry of chickpeas, carrots, cauliflower, and peas simmered in light coconut milk with curry powder and cumin. Serve over a small scoop of brown rice.
Why we love it
Creamy, vegan-friendly, and brimming with plant-based protein.
12. Grilled Tilapia with Mango Salsa
Calories: 340
Seasoned tilapia fillet grilled to flaky perfection, topped with a vibrant salsa of mango, red onion, jalapeño, and cilantro.
Why we love it
Sweet and spicy flavors combine for a tropical escape on your plate.
13. Tofu and Broccoli Stir-Fry
Calories: 310
Crispy tofu cubes and tender broccoli florets stir-fried in a garlic-soy sauce. Add a sprinkle of green onions and toasted sesame seeds to finish.
Why we love it
Plant-based protein that’s quick, cheap, and endlessly versatile.
14. Lentil Bolognese over Zoodles
Calories: 380
Hearty lentil Bolognese simmered with onions, carrots, and tomatoes, served over zucchini noodles. A shred of Parmesan ties it all together.
Why we love it
Meaty texture without the meat, and plenty of fiber to boot.
15. Seared Tuna Salad Niçoise
Calories: 390
Seared rare tuna steaks sliced over mixed greens with green beans, cherry tomatoes, olives, and a hard-boiled egg. Drizzle with Dijon vinaigrette.
Why we love it
Elegant, protein-rich, and full of Mediterranean flavors.
16. Turkey Chili with Sweet Potatoes
Calories: 360
Ground turkey chili simmered with diced sweet potatoes, beans, tomatoes, and chili spices. Top with a spoonful of nonfat Greek yogurt.
Why we love it
Comforting, fiber-packed, and perfect for batch cooking.
17. Mushroom and Spinach Egg White Frittata
Calories: 270
Fluffy egg white frittata loaded with sautéed mushrooms, spinach, and a pinch of feta. Bake until golden and slice into wedges.
Why we love it
Low in fat, high in protein, and ready in under 30 minutes.
18. Shrimp and Avocado Salad
Calories: 395
Juicy grilled shrimp and creamy avocado on a bed of arugula, cherry tomatoes, and red onion, tossed in a citrus vinaigrette.
Why we love it
Healthy fats from avocado and lean protein from shrimp make this ultra-satisfying.
19. Veggie-Packed Minestrone Soup
Calories: 290
A hearty soup of tomatoes, zucchini, carrots, celery, beans, and a handful of pasta in a savory broth. Garnish with fresh basil.
Why we love it
Warms you up and sneaks in multiple servings of vegetables.
20. Chicken and Mushroom Lettuce Cups
Calories: 280
Ground chicken sautéed with mushrooms, water chestnuts, and a light hoisin-soy sauce, spooned into crunchy lettuce cups.
Why we love it
Low-carb, gluten-free, and perfect for hands-on eating.
With these twenty diverse and flavorful dinners under 400 calories, weeknight meals just got a whole lot healthier—and more exciting. Enjoy guilt-free cooking and let your taste buds feast and flourish!