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16 Filling Low-Calorie Recipes For Every Meal of the Day

How can eating four times a day lead to weight loss? Here are some ways to be smart with your calories but still feel full before throwing in the napkin.

By getting three square meals a day, you daily calories pretty much spread themselves out on their own. But losing track of calories in one or more meals can turn feeling full into getting fat. Among the recipes below, not one exceeds 350 calories — and they're rich in satisfying nutrients such as fiber and protein. Make these at home and you're guaranteed to leave any critic pleased, not to mention trim. And to keep track of those sneakily high-cal foods, check out our exclusive report on 20 Foods With Way More Calories Than You Think.


Caprese Egg Bake

Serves: 8
Nutrition: 323 calories, 18.6 g fat, 11.2 g saturated fat, 499 mg sodium, 23.7 g carbs, 4.2 g fiber, 5.7 g sugar, 9.2 g protein

Start your morning off right with this hearty egg bake. The addition of soft mozzarella and juicy tomatoes give this dish a gourmet feel; it's also packed with protein and fiber, which make it a good source of the energy that'll power the rest of your day.

Get the recipe from Fit Foodie Finds.

Paleo Pumpkin Pancakes

Nutrition: 173 calories, 10.9 g fat, 2.4 g saturated fat, 72 mg sodium, 11.8 g carbs, 4.0 g fiber, 5.1 g sugar, 8.9 g protein

Have your pancakes the Paleo way. This autumn-inspired recipe will give you the strength of a caveman, thanks in large part to the orange superfood. Looking for more ways to incorporate this fall treat into your diet? Check out our 20 Healthy Pumpkin Recipes for Weight Loss.

Get the recipe from Fit Foodie Finds.

Goat Cheese and Pesto Veggie Scramble

Serves: 8
Nutrition: 180 calories, 9.5 g fat, 3.6 g saturated fat, 126 mg sodium, 14.5 g carbs, 2.2 g fiber, 2.9 g sugar, 10.1 g protein (calculated for one tortilla per person)

This dish is sure to have you scrambling for more after your first bite. Although goat cheese and pesto add savoriness, it's the variety of vegetables that make these a healthy option for your most important meal of the day. Feel like splurging? Go for a second tortilla; you can afford it.

Get the recipe from The Creative Bite.

Blueberry Power Smoothie Bowl

Serves: 2
Nutrition: 227 calories, 6.7 g fat, 75 mg sodium, 36.4 g carbs, 5.8 g fiber, 14 g sugar, 8.9 g protein (calculated without honey)

Power through your day after indulging in this breakfast smoothie that'll have you using a spoon instead of a straw. Regardless of how you eat it, it'll provide disease-fighting antioxidants in one of the tastiest ways possible. Have it as a midday snack, or make it for kids as a quick breakfast before school.

Get the recipe from Recipe Runner.


Avocado Tuna Salad

Serves: 6
Nutrition: 169 calories, 10 g fat, 1.7 g saturated fat, 154 mg sodium, 7.4 g carbs, 3.4 g fiber, 2.8 g sugar, 13.8 g protein (calculated without bread)

Tired of plain tuna salad? The small-but-satisfying addition of avocado in this recipe will boost taste as well as nutritional value. Whether you enjoy it on a couple slices of whole grain bread or just with a fork, it'll fill you up with the protein and fiber you need to keep going.

Get the recipe from The Healthy Maven.

Quinoa Tortilla Soup

Serves: 8
Nutrition:223 calories, 3.8 g fat, 0.6 g saturated fat, 477 mg sodium, 40.4 g carbs, 8.7 g fiber, 9.6 g protein.

Who needs cold weather to enjoy hot soup? This spicy stew contains the superfood quinoa, which is high in fiber and protein. Loaded with carbs (the good kind), and low in fat, this recipe will keep you full of only the right stuff. For more good carbs, check out the 25 Best Carbs for Weight Loss.

Get the recipe from The Healthy Maven.

Thai Tempeh Collard Green Wraps

Serves: 2
Nutrition: 311 calories, 23.4 g fat, 8.7 g saturated fat, 23 mg sodium, 13.6 carbs, 3.0 g fiber, 17.9 g protein (calculated with 6 oz of crumbled Tempeh)

If you've never been tempted by tempeh in the past, you will be now. This fermented soybean fights off cancer and reduces cholesterol to make for one heck of a vegan-friendly food. These Thai-infused wraps are packed with protein and flavor. Check out 29 Best-Ever Proteins for Weight Loss.

Get the recipe from Begin Within Nutrition.

Raw Zucchini Pasta Salad

Serves: 1
Nutrition:268 calories, 24.8 g fat, 3.7 g saturated fat, 240 mg sodium, 10.7 g carbs, 3.0 g fiber, 1.9 g sugar, 4.8 g protein

The name of this dish pretty much spells out all you'll need to make this light pasta dish. High in healthy fats and low in sugar, this dish makes a great lunch for anyone trying to stay on a satisfying diet.

Get the recipe from Tales Of A Kitchen.


Lemon Artichoke Baked Salmon

Serves: 2
Nutrition:326 calories, 13.4 g fat, 2.6 g saturated fat, 281 mg sodium, 29.7 g carbs, 14 g fiber, 3.3 g sugar, 29.3 g protein

No catch here. This salmon recipe is swimming in protein with a taste that seems too good to be true. Salmon is an excellent source of omega-3 fatty acids that can do wonders for your metabolism. For other ways to speed up your fat-burning furnace, check out the 55 Best-Ever Ways to Boost Your Metabolism.

Get the recipe from The Healthy Maven.

Truffled Mushroom Cauliflower Risotto

Serves: 4
Nutrition:165 calories, 5.2 g fat, 0.6 g saturated fat, 474 mg sodium, 20.8 g carbs, 8.2 g fiber, 6.1 g sugar, 13.8 g protein

Don't be fooled by the fancy title. This recipe hits all the right notes without being too much of a challenge. It won't take more than an hour to prepare this plethora of veggies and high-fiber foods. Make it for dinner and watch your kids enjoy their vegetables.

Get the recipe from The Healthy Maven.

Basil Pesto Spaghetti Squash Pasta

Serves: 4
Nutrition: 248 calories, 12.3 g fat, 4.1 g saturated fat, 265 mg sodium, 28.1 g carbs, 0.9 g fiber, 11 g protein

Squash in spaghetti form gives you the look of a traditional dish with better taste and more nutritional value. With 28 grams of good carbs, this "pasta" will work great as a meal before or after your evening workout. Wondering what post-workout foods should be avoided? Check out 20 Foods You Should Never Eat After A Workout.

Get the recipe from Diethood.

Steak Fajita Roll-Ups

Serves: 4
Nutrition: 269 calories, 11.6 g fat, 3.8 g saturated fat, 570 mg sodium, 11.4 g carbs, 3.4 g fiber, 5.2 g sugar, 32 g protein

Here's a sizzling favorite that may seem a little incomplete. Have no fear, though — the absence of the tortilla is on purpose. Who needs the carbs when you could just wrap all those hearty veggies in juicy steak? Complete with avocados, peppers, and onions, this steak dinner makes for an excellent source of protein. We promise you won't miss the bread.

Get the recipe from Diethood.


Gluten-Free Salted Peanut Butter Cookies

Serves: 20
Nutrition:177 calories, 13.5 g fat, 2.8 g saturated fat, 12 mg sodium, 10 g carbs, 1.6 g fiber, 7 g sugar, 7.1 g protein (calculated for 2 cookies per serving)

Have gluten-sensitive friends or family? Make this dessert recipe. These cookies make up for their lack of gluten with great peanut butter taste and plenty of protein that this nut butter brings to the table. For all you peanut butter fanatics, check out The 36 Top Peanut Butters—Ranked.

Get the recipe from Diethood.

Green Velvet Cake

Serves: 12
Nutrition:107 calories, 2.1 g fat, 175 g sodium, 18.1 g carbs, 1.6 g fiber, 2.2 g sugar, 3.5 g protein (calculated for 1 slice per serving)

Ever wonder what was missing from your favorite cake? The answer might surprise you- it's spinach. Loaded with omega-3's and known to reduce the risk of heart disease, this leafy green has a place in all meals — even dessert.

Get the recipe from Desserts With Benefits.

Pumpkin Pie Pudding

Serves: 4
Nutrition: 153 calories, 7.3 g fat, 1.4 g saturated fat, 179 mg sodium, 14.3 g carbs, 5.8 g fiber, 5.1 g sugar, 11.6 g protein

Looking for something as sweet as pie and creamy as pudding? How about pie pudding? This recipe actually has tofu as a primary ingredient, making this treat low in calories and high in protein. The pumpkin flavor is a bonus for anyone whose taste buds miss the fall season.

Get the recipe from Desserts With Benefits.

Homemade Spiced Almond Chocolate Butter Cups

Serves: 9
Nutrition:187 calories, 16.9 g fat, 8.2 g saturated fat, 2 mg sodium, 10.7 g carbs, 4.2 g fiber, 3.8 g sugar, 5.3 g protein (calculated without honey and with ⅓ cup of Coconut Oil)

These light and spiced treats make for a great dessert or midday snack. Apart from the rich chocolatey taste, the coconut oil is the real trick here. From preventing Alzheimer's disease to treating cancer, this oil may not be a food itself but it is certainly super.

Get the recipe from A Beautiful Plate.

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