These Main Dish Recipes Are All 400 Calories or Less — and So Satisfying

Joy Bauer tops her “nutrient-packed” peppers with mozzarella, Parmesan, sliced tomatoes and onion but you can customize them anyway you like. Try a Greek-inspired version with feta cheese, red onion, and olives. Get the recipe HERE. 

  • 408 calories per serving

Laila Ali suggests making her filling one-skillet dinner—which already packs in red, yellow and orange peppers, tomatoes, onion and garlic—”even more veggie-full by adding a heaping cup of baby spinach during the last few minutes of cooking, and stir until wilted.” Get the recipe HERE. 

  • 274 calories per serving

The butternut squash will leave you feeling full longer, while the comforting carbs are just enough to still keep you under your calorie count for the day. Win-win. Get the recipe HERE.

  • 317 calories per serving 


This salad might look intense, when in reality, it calls for a serious shortcut. Combine shredded store-bought rotisserie chicken breast with a variety of colorful veggies and a simple vinaigrette to make lunch time in no time. Get the recipe HERE.

  • 268 calories per serving

By searing and not frying, Dr. Mehmet Oz gives the Middle Eastern sandwich a healthy makeover. Two of the falafel patties add up to about 32 percent of the recommended daily fiber. Get the recipe HERE. 

  • 406 calories per serving

Not only is Lisa Lillien‘s “crispy, gluten-free” meal super filling — but you can customize it with a variety of toppings to mix things up every night of the week. Try adding shredded chicken tossed in hot sauce and a sprinkle of bleu cheese to get your Buffalo wing fix without any of the guilt. 

Get the recipe HERE. 

  • 269 calories per serving

“To heighten the flavor without adding calories, sprinkle a dash of cumin, cayenne pepper, red pepper flakes or any other preferred seasoning on top,” says Joy Bauer of her slow-cooker creation.

Get the recipe HERE. 

  • 315 calories per serving

If you thought pork was off limits while on a diet, think again. And the best part? This veggie-packed dish requires the use of only one skillet for a quick cleanup.

Get the recipe HERE. 

  • 215 calories per serving

“This recipe is a great source of protein and is easy to prepare,” says chef Graham Elliot, who’s lost over 150 pounds.

Get the recipe HERE. 

  • 328 calories per serving

The Cooking Light Diet’s salad keeps well in the fridge, so make it a day ahead. Fighting off temptations is easier when you have a delicious meal ready to go.

Get the recipe HERE. 

  • 275 calories per serving 

Backyard barbecues don’t have to mean just eating calorie-filled hot dogs and hamburgers. Try this seasonal specialty from the Rancho La Puerta Spa in Mexico for a light bite at your next cookout.

Get the recipe HERE. 

  • 165 calories per serving

“By replacing rice with cauliflower, you lose all the bad carbs. Plus, the flavors sing strong,” says Rocco DiSpirito of his healthy spin on a takeout classic. Get the recipe HERE. 

  • 180 calories per serving

This crustless quiche is filled with tasty feel-good ingredients like eggs, a great source of protein, and tomatoes, which are packed with antioxidants, vitamin C, iron and potassium.  

Get the recipe HERE. 

  • 192 calories per serving

For when you don’t have a lot of time and you wouldn’t dare put on the oven, Hugh Acheson’s 15-minute meal is your go-to.

Get the recipe HERE. 

  • 317 calories per serving

Laura Prepon’s “amazing” entree is bursting with flavor thanks to her organic homemade chicken broth. To complete the meal, add a cup of brown rice.

Get the recipe HERE. 

  • 88 calories per serving

Oh yeah, you can still have all the goodness of your favorite carb while still watching your waistline. Did we mention it’s vegan?

Get the recipe HERE. 

  • 324 calories per serving 

The secret to Melissa d’Arabian’s slimming take on the Italian comfort food is to skip the breading. “With the comfort of the tomato sauce, you’ll hardly miss it,” she says.

 Get the recipe HERE. 

  • 160 calories per serving

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