Calorie-Smart Meal Recipes
The average woman needs about 2000 calories a day and the average man needs about 2500 calories a day.
If you eat 3 meals a day, that means each meal needs to be between about 660 and 830 calories. Check out the examples of healthy high-protein meals below that fit those ranges below!
Sausage & Sun Dried Tomato Penne
663 calories | 27g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info
Ingredients
1 1/2 cups Whole Wheat Penne (dry)
8 ozs Pork Sausage (casing removed, crumbled)
1/2 cup Chicken Broth
1 1/2 tsps Italian Seasoning
1 tbsp Tomato Paste
2 tbsps Sun Dried Tomatoes (drained, chopped)
3 cups Baby Kale
2 tbsps Parmigiano Reggiano (grated, optional)
Directions
Cook the pasta according to package directions.
As the pasta cooks, add the sausage to a non-stick pan over medium-high heat and break it up into small pieces as it cooks. Cook for five to 10 minutes or until cooked through.
Add the broth, Italian seasoning, and tomato paste. Let it simmer for five minutes.
Remove the pan from the heat and add the sun dried tomatoes and kale. Stir to combine. Divide evenly between bowls. Top with parmesan, if desired, and enjoy!
Notes
Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving is approximately two cups.
More Flavor: Use seasoned Italian sausages. Use arugula, baby spinach, or parsley instead of baby kale.
Gluten-Free: Use gluten-free pasta.
One Pan Steak, Potatoes & Broccoli
675 calories | 35g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info
Ingredients
4 cups Mini Potatoes
1 1/2 cups Cherry Tomatoes
4 cups Broccoli (chopped into florets)
2 tbsps Extra Virgin Olive Oil
1 tbsp Italian Seasoning
8 ozs Top Sirloin Steak
Sea Salt & Black Pepper (to taste)
Directions
Preheat oven to 375ºF (191ºC).
Toss the potatoes, cherry tomatoes and broccoli with the olive oil and sprinkle with Italian seasoning. Spread across the baking sheet and roast for 20 minutes.
After 20 minutes, heat a skillet over medium/high heat. Brown the steak on both sides for 1 to 2 minutes. Remove the steak from the skillet and add to the pan with veggies. Return to oven for an additional 10 minutes, or until steak is cooked to your liking.
Remove the pan from the oven, divide onto plates and enjoy!
Notes
Leftovers: Keeps well in the fridge for 2 to 3 days.
Green Curry Salmon & Rice
681 calories | 44g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | Pescatarian
Ingredients
1/2 cup Jasmine Rice (dry, rinsed)
1 tsp Coconut Oil
1/2 Yellow Onion (medium, thickly sliced)
1 Yellow Bell Pepper (medium, thickly sliced)
1 cup Canned Coconut Milk
2 tbsps Green Curry Paste
2 tsps Fish Sauce
1 tbsp Lime Juice
12 ozs Salmon Fillet
Sea Salt & Black Pepper (to taste)
2 tbsps Cilantro (finely chopped)
Directions
Cook the rice according to package directions.
Preheat the oven to 375ºF (190ºC).
Heat a large oven-safe pan over medium heat and melt the oil. Add the onions and peppers and cook for three minutes or until just starting to soften.
Add the coconut milk, curry paste, fish sauce, and lime juice. Stir to combine.
Nestle the salmon into the skillet and season with salt and pepper. Transfer to the oven and bake for ten to 13 minutes or until cooked through. The timing will depend on the thickness of your fillet(s).
Divide the rice and salmon mixture into bowls or plates and top with cilantro. Enjoy!
Notes
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately one cup of rice, 1/2 cup of veggies, and one salmon fillet.
More Flavor: Add minced ginger and garlic after cooking the onion and peppers.
Macadamia Coconut Crusted Cod Rice Bowl
671 calories | 31g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | Pescatarian
Ingredients
1/2 cup Jasmine Rice (dry, rinsed)
2 cups Green Beans (trimmed)
1/8 oz Avocado Oil Spray (divided)
Sea Salt & Black Pepper (to taste)
1 Cod Fillet
1 Egg
1/3 cup Macadamia Nuts (finely chopped)
1/3 cup Unsweetened Shredded Coconut
2 tbsps Mayonnaise
2 tsps Sweet Chili Sauce
Directions
Cook the rice according to the package directions.
Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
Spray the green beans with half of the avocado oil spray and season with salt and pepper. Place on the prepared baking sheet and bake for ten minutes.
Pat the cod dry with paper towel and season with salt and pepper. Slice into one fillet per serving.
Whisk the egg in one bowl. Combine the macadamia nuts and shredded coconut in a second bowl. Dip the cod in the egg and then in the coconut mixture, pressing to adhere.
Remove the baking sheet from the oven and add the cod. Spray with the remaining avocado oil. Return to the oven for 10 to 12 minutes or until cooked through.
Meanwhile, in a small bowl, combine the mayonnaise and sweet chili sauce.
Divide the rice, beans, and cod onto plates. Serve with the sweet chili mayonnaise on the side. Enjoy!
Notes
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is equal to approximately one cup of green beans and 3/4 cup rice with fish.
Fillet Size: One cod fillet is equal to 231 grams or eight ounces.
Avocado Oil Spray: One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray.
Peanut Tofu & Edamame Quinoa Bowl
670 calories | 45g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | Vegan | Vegetarian
Ingredients
2/3 cup Quinoa (dry)
12 ozs Tofu (cut into triangles)
1 1/2 tsps Coconut Aminos
1 tbsp Extra Virgin Olive Oil
1 1/2 tsps Rice Vinegar
2 cups Frozen Edamame (defrosted)
3 tbsps Peanut Sauce
Directions
Cook the quinoa according to package directions.
Preheat oven to 375ºF (190ºC). Line a rimmed baking sheet with parchment paper. Place the tofu on the baking sheet.
Mix the coconut aminos, oil, and rice vinegar together. Pour the mixture on the tofu, turning the tofu a few times in it to make sure it is coated. Bake for 15 to 20 minutes or until the tofu starts to brown at the edges.
Divide the quinoa evenly between the bowls and top with the edamame and tofu. Serve with the peanut sauce. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for three days. Store the dressing separately.
Serving Size One serving is 2/3 cup cooked quinoa, one cup edamame and 6 oz (170g) of tofu.
More Flavor Add minced garlic and shallot to the marinade. Cook the quinoa in vegetable broth.
Additional Toppings Chopped green onions, sliced almonds, microgreens and/or chilli pepper flakes.
No Coconut Aminos Use tamari or soy sauce instead.
Peanut Maple Tempeh Bowl
694 calories | 39g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | Vegan | Vegetarian
Ingredients
1/2 cup Jasmine Rice (dry)
2 tbsps Soy Sauce
1 1/2 tbsps All Natural Peanut Butter
1 1/2 tbsps Maple Syrup
1/2 tsp Sesame Oil
1/2 tsp Lime Juice
1 tbsp Water
8 3/4 ozs Tempeh (sliced)
1 tsp Extra Virgin Olive Oil
2 cups Frozen Vegetable Mix (cooked)
1 tbsp Raw Peanuts (chopped)
2 tbsps Cilantro (chopped)
Directions
Cook the rice according to the directions on the package and set aside.
In a large bowl, whisk together the soy sauce, peanut butter, maple syrup, sesame oil, lime juice, and water. Add in tempeh and toss to coat. Marinate for fifteen minutes.
In a pan, heat the olive oil on medium heat. Add in the tempeh and cook for three minutes per side, until golden. Add in the remaining marinade and cook to warm through, about one to two minutes.
To serve, portion the rice into bowls. Top with the vegetable mix, tempeh, chopped peanuts, and cilantro. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days.
Serving Size One serving size is equal to approximately four slices of tempeh, one cup of vegetable mix, and 1/2 cup of rice.
Gluten-Free Substitute soy sauce for gluten-free tamari.
More Flavor Add a squeeze of lime to the plate right before serving for a zesty twist.
Prep Ahead This tempeh can be marinated in the fridge overnight, however, the peanut butter sauce will thicken and solidify. Once the tempeh and marinade are reheated, it will thin back out.
Veggie Pad Thai
761 calories | 25g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info | Vegan | Vegetarian
Ingredients
10 2/3 ozs Rice Vermicelli Noodles (dry)
2 tsps Avocado Oil
15 ozs Tofu (extra firm, drained, cubed)
1 1/2 cups Matchstick Carrots
2 Egg (whisked)
1 cup Peanut Sauce
5 stalks Green Onion (chopped)
1 cup Bean Sprouts
1/2 cup Raw Peanuts (toasted)
1 Lime (sliced)
Directions
Cook the rice noodles according to package directions.
Meanwhile, heat the oil in a large pan or wok over medium heat. Add the tofu and cook for five minutes. Add the carrots and continue to cook for another five minutes, until the tofu has started to brown and the carrots have softened.
Add the cooked noodles to the pan, then add the eggs and stir for two minutes or until the eggs have been scrambled and cooked through. Add the peanut sauce and green onion and continue to cook for two to three minutes.
Remove from the heat and divide evenly between plates. Top with bean sprouts, peanuts, and lime slices. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to five days.
Serving Size One serving is equal to approximately 1 1/2 cups.
Additional Toppings Cilantro or Thai basil.
