By pauline 
Speedy Shrimp Scampi with Zucchini Noodles
Craving Italian but watching your waistline? This recipe is a winner! Zucchini noodles (zoodles) replace pasta, significantly cutting calories. Sauté shrimp with garlic, a splash of white wine (or chicken broth for a non-alcoholic version), lemon juice, and red pepper flakes. Top with a sprinkle of Parmesan cheese (use sparingly!) for a burst of flavor. This dish comes together in under 15 minutes and is packed with protein and flavor. A serving easily stays under 300 calories.
One-Pan Lemon Herb Roasted Chicken and Veggies
Minimize cleanup and maximize flavor with this one-pan wonder. Toss chicken breast pieces and your favorite chopped veggies (broccoli, asparagus, bell peppers are all great choices) with olive oil, lemon juice, garlic, and herbs like rosemary and thyme. Roast at 400°F (200°C) until the chicken is cooked through and the vegetables are tender. This method ensures everything cooks evenly and retains its nutrients. The entire meal is incredibly satisfying and well under 300 calories per serving.
Quick Chickpea Curry with Brown Rice
This vibrant and flavorful curry is a vegetarian delight. Sauté onions, garlic, and ginger, then add canned chickpeas, diced tomatoes, coconut milk (light version), and your favorite curry powder. Simmer for about 10 minutes until the sauce has thickened slightly. Serve over a small portion of brown rice for added fiber and a complete meal. Adjust the amount of coconut milk to control the richness and keep the calorie count in check. This is easily adaptable to your spice preference.
Salmon with Roasted Asparagus and Quinoa
Salmon is a fantastic source of protein and healthy fats. Season salmon fillets with salt, pepper, and a squeeze of lemon juice. Roast alongside asparagus spears in a preheated oven at 400°F (200°C) for about 12-15 minutes. Serve with a small portion of cooked quinoa for a complete and balanced meal. The combination of lean protein, healthy fats, and fiber keeps you full and satisfied without exceeding 300 calories.
Lentil Soup with a Whole-Wheat Roll
A hearty and comforting soup that’s surprisingly low in calories. This lentil soup is packed with fiber and protein, keeping you full for hours. Sauté onions, carrots, and celery, then add lentils, vegetable broth, and your favorite seasonings. Simmer until the lentils are tender. Serve with a small, whole-wheat roll for a touch of carbohydrates. This is a perfect meal for a chilly evening and easily stays under 300 calories.
Turkey and Avocado Lettuce Wraps
Skip the bread and embrace the freshness of lettuce wraps! This recipe is perfect for a light and healthy dinner. Combine shredded cooked turkey breast, mashed avocado, diced red onion, and a squeeze of lime juice. Spoon the mixture into large lettuce leaves (butter lettuce or romaine work well) and enjoy. This recipe is quick, easy, and packed with healthy fats, protein, and fiber, all while remaining well below 300 calories per serving.
Tuna Salad Stuffed Avocados
Avocados are a healthy fat powerhouse, and they make a fantastic base for this satisfying tuna salad. Mix canned tuna (in water, not oil), Greek yogurt (instead of mayonnaise), chopped celery, red onion, and a squeeze of lemon juice. Stuff the mixture into halved avocados and enjoy. This protein-packed meal is both delicious and nutritious, and a single serving comfortably stays under the 300-calorie mark.
Black Bean Burgers on Whole Wheat Buns
These vegetarian burgers are a fantastic alternative to beef. Mash black beans with breadcrumbs, chopped onion, spices, and a binder like an egg or flaxseed meal. Form into patties and cook in a pan or bake in the oven. Serve on whole-wheat buns with your favorite toppings (lettuce, tomato, a small amount of low-fat cheese). This is a satisfying and protein-rich meal that can be customized to your liking while staying under 300 calories.