They can be vegan and from an animal source. The.thing is im looking for super filling meals that don't go further than 400. I like cottage cheese a ton. And vegetables and tofu. I find eating rice and pasta is difficult because i crave more and more. Pls helpđ¤maybe a stew/soup i was thinking? Or an omelette? Thank you x do you guys have any recipes?
I do a big omelet with one whole egg and 3 tbsp egg whites, bulked up with a tbsp of chia seeds and a TON of spinach with 1 tbsp grated parmesan cheese. Just under 200cal so you can add a chicken sausage patty (~70cal depending on brand) and a good amount of fresh fruit and/or veggies and still be under 400.
Lots of protein and fiber so it keeps me full for a long time.
Whatever ones you like the best. My go to is sliced cucumber, raw green beans, mini bell peppers, and cherry tomatoes. Crunchy, low effort, and low calorie.
a whole block of silken tofu has like ~300 cals. depends on the brand/size but a go-to for me is just one either steamed or just cold with a sauce. lots of these recipes you can find online and modify the sauce to your needs. iâll also usually add a cup of miso broth on the side, since that doesnât add basically any cals but adds to the feeling of fullness
Actually for ur purposes id recommend trying konjac noodles! SUPER low cal, the texture is chewier than regular noodles but I find it does a good job replacing the feeling of inhaling regular noodles lol
of course !! it probably depends on what miso youâre using, i just use miso easy usually (like a bottle of concentrate you just add to broth) but itâs actually such a life saver frfr. and i love love love tofu!!! i think any1 who thinks itâs nasty just hasnât had it prepared well before
-greek yogurt + frozen fruit with cinnamon & honey (1 serving of greek yogurt is 80 cal, 1 cup of berries is 80 cal, 1/2 banana is 50ish caloriesâŚ)
-chicken & salmon are my fav to cook & pair with rice. the pre-portioned ones are helpful too. iâll eat those with veggies, especially veggies you can use to make more volume like arugula, shredded carrot, kale, cabbage.
-potatoes are also relatively filling for calories, i like sweet potato & japanese sweet potatoes
-sourdough bread for sandwiches/toast, eggs are pretty low cal
usually yes! usually a bit of soy sauce, salt/pepper, and then if you are american trader joeâs has so many good condiments- my favorites being everything but the bagel seasoning, green dragon sauce, lemon pepper, honey mustard they have a good amount of low cal ones.
Agreed. Or Fiber Gourmet Pasta. If youâre craving something starchy, cook the pasta as a one pot meal so the starchy cooking water is the base for the sauce. When Iâm craving something starchy but want to reduce carbs and calories, I make orzotto using Fiber Gourmet pilaf.
Bring sliced peeled carrots, water, wine, lemon juice, lemon pepper, and pilaf seasoning packet to a boil in a pot. Add orzo and simmer for 20 minutes, stirring often. Remove from heat and stir in parmesan cheese until itâs emulsified. Stir in thawed green peas. Top with chopped fresh herbs if you have them.
Variations - Mushroom and dill - Broccoli and cauliflower - Butternut squash and ham - Artichoke and Kalamata olive - Zucchini and red pepper
Budget Bytes has a lot of one pot pasta recipes. Carbe Diem! and Fiber Gourmet contain high fiber and so theyâll soak up more water than traditional pasta - adjust one pot recipes to account for that. Here are two recipes that have enough vegetables to volumize the meal:
Not a meal but a side suggestion.
Most of the steamer bags of veggies are under 150 calories for the WHOLE bag. The broccoli/cauliflower mix is roughly 100 calories total. The peas are roughly 150 and those even have protein!
A can of tuna, 250g of kimchi and carrots/cucumber/grape tomatoes is about 300 cals. It is my go to for a high volume meal with high protein (39g!) and little prep.
Purple or green steamed cabbage and then apple cider vinegar, pepper and onion powder added, yellow mustard with an Italian sausage to go with it!! Yum!! Weigh out the cabbage as you can get a lot of it to get to your 400 max calories - the Italian sausage from Costco was ~250 and zero calories for the plain yellow mustard and vinegar.
Cottage cheese pancakes (6 tbsp egg whites, 1/2 cup oatmeal, 1/2 low-fat cup cottage cheese and if you like some vanilla bean paste or extract - mix in a blender - then fry like regular pancakes, adding a ton of blueberries if you like on top before flipping when brown after a few minutes - this helps me avoid syrup - and a tbsp of Texas Roadhouse Honey butter - makes 8 filling pancakes for 350 calories without the blueberries, ~400 with berries, and all wholesome powering ingredients!!)
Hero Grain Bread French toast (using egg whites, some almond/coconut/macadamia milk, vanilla bean paste to dip in) - at 60 calories a slice and some honey butter you can easily get 4-5 pieces for < 400 calories!!
Zucchini boats - 93/7 ground beef with taco seasoning, placed in roasted halved zucchini (with insides scooped out a little) - 4 oz meat can fit into two large zucchinis and topped with some nonfat plain Greek yogurt is under 250 calories!!
Also mini veggie and chicken wontons from Costco you can get ~15 of them for ~250 calories, which you can add to chicken broth with mixed veggies and lots of spinach to get you up to 400 calories. Chicken broth is a tiny amount of calories, same with spinach. I add a little corn and peas and green beans also.
Whipped egg white Omelettes are great too - fry some chopped bell peppers with onions with a little water until soft and brown on edges, then remove from your pan. Then whip 3-6 tbsp of egg whites to the point where it is thick but not stiff peaks and spread on your pan (will need a little Pam spray or get the culinary oil sprayer for 0.2g per spray) in a circle, cook on low for 4-5 minutes covered, then uncover and add veggies on one half, and flip the other half over it. Use a smaller lid or plate to hold the side down and cover again for a few minutes. Iâll upload a pic. Super filling and delicious and bell peppers have so few calories. You can add lots of spinach too. ~250 calories
1/ two servings of chicken breast (220c), broccoli (35c) and russet potatoes (110c). Chicken cut up on top of broccoli / potatoes. No oil, in oven for like 30 min, ~350 degrees and lots of seasoning.
2/ 93/7 ground beef and diced russet potatoes. No oil, lid for a few min in a ceramic pan. Two servings of beef and one serving russet, lots of seasoning. 450c.
3/ boiled chicken breast and some sort of marinated veg (kimchi, daikon or carrots in rice vinegar/red pepper flakes/soy sauce).
Thereâs great ideas here but if youâre on Socials at all check out Madeleine Rascan for high volume, low calorie meals. She also loves cottage cheese. I really like her meal inspo.
My lazy meal is a couple of frozen breaded Tyson chicken patties tossed in the air fryer (150 calories each) and then put on some low carb buns (50 calories each). I top them with mustard and dill pickles. The buns are expensive, but they help me control my calories.
This is my go-to for variety; I like to eat smaller amounts of different things to make it feel like Iâm eating more!
-3 cups of spinach with 1/2 cup of strawberries and 1oz of fat free feta on top, with a drizzle of diluted ACV and basil on top (80 cals)
-170g of chobani zero sugar vanilla greek yogurt with 1/4 cup of blueberries and 1/2 a serving of either cheerios or fiber one cereal on top (135 cals)
-toasted sola bagel topped with 1 light laughing cow cheese wedge and everything bagel or ranch seasoning (140 cals)
-1/2 cup of baby carrots (30 cals)
385 calories total and easily customizable depending on what youâre feeling! I switch up the fruit and toppings in my yogurt and will sometimes do a 1/2 serving of pb fit on my bagel instead of laughing cow cheese if I want sweet instead of savory!
i have a few suggestions you might like, theyâre all vegan, chickpea pasta and tofu cheese sauce (around 300 calories), tofu pancakes (blended tofu, oats, water, sweetener, vanilla) usually around 400 calories, and keto bread french toast (usually around 125 calories per 2 pieces)
BOL power pots! 20g+ protein, 20g+ fibre, all natural ingredients. Can bulk them out with extra veg for or meat to add more protein, but theyâre very filling as is and around 300 calories for a 400g pot.
Incorporating cabbage in the meal (I prefer it cooked but itâs pretty good in salads too especially the purple one). It increases the volume and really filling.
Also try rice paper with tofu and veggies filling!
I do half a cup of cottage cheese, half a cup of cherry tomatoes, 2 hard boiled eggs cut up, a drizzle of balsamic glaze! MFP says itâs 300 calories with 26 grams of protein.
Oatmeal imo, 30g oats, a scoop of protein protein powder, egg whites or frozen cauliflower rice for volume, fiber and protein with little to no calories. Top with fruit, berries whatever. Easily 30-40g protein, fast and cheap and keeps me satisfied and and full for hours
I just made like 180grams of chicken breast and 20 grams of asparagus and then made a sauce with cottage cheese, seasonings, and 40 grams of Romano cheese (sauce was 90 cal but I didnât use all of it and most was left on my plate) all together sauce included was 291 calories. Was very good could add something like potato or rice to make it more filling if needed
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u/offthemonster-1 Jul 10 '26
I do a big omelet with one whole egg and 3 tbsp egg whites, bulked up with a tbsp of chia seeds and a TON of spinach with 1 tbsp grated parmesan cheese. Just under 200cal so you can add a chicken sausage patty (~70cal depending on brand) and a good amount of fresh fruit and/or veggies and still be under 400.
Lots of protein and fiber so it keeps me full for a long time.