Under 400 calories per serving, and still a proper meal. Vegetables, protein, and enough volume that you notice you have eaten.
138 recipes
How the labels are calculated
Per serving: weight loss means under 500 calories and over 25 g of protein, weight gain over 700 calories, muscle over 600 calories and over 35 g of protein. "Anyone can" has at most 4 steps, 7 ingredients and 20 minutes of work, "some experience" starts at 35 minutes or 6 steps. High protein is over 30 g, low carb at most 20 g of carbohydrate, low calorie under 400 calories, quick at most 15 minutes. Vegetarian and vegan follow from the ingredients.
No recipe matches all of that.
Cottage cheese with berries and almonds395 kcal · 36 g proteinTwo minutes, and more protein than a protein bar
Greek yoghurt with honey168 kcal · 21 g proteinThe dessert that has worked for three thousand years
Chia pudding with mango311 kcal · 7 g proteinStir it at night, eat it in the morning, no stove
Shakshuka325 kcal · 17 g proteinEggs in tomato sauce, one pan, bread for dipping
Omelette with mushrooms, tomatoes and rocket392 kcal · 30 g proteinThree eggs, mushrooms from the same pan, tomatoes and rocket on top
Roasted sweet potato cubes367 kcal · 14 g proteinSpiced, crisp at the edges, with a yoghurt dip
Tabbouleh360 kcal · 10 g proteinThe salad where the parsley is the vegetable
Coleslaw171 kcal · 10 g proteinCabbage salad, creamy, with yoghurt instead of only mayonnaise
Watermelon salad with feta and mint351 kcal · 10 g proteinSweet, salty, cold. Summer on a plate.
Prawn salad with avocado and rocket398 kcal · 35 g proteinProtein from the pan on leaves, in ten minutes
Steak salad350 kcal · 37 g proteinA sliced steak on leaves: low carb without feeling like it
Cucumber salad with red onion and dill103 kcal · 8 g proteinFive minutes, and it goes with anything out of a pan
Courgette noodles with prawns383 kcal · 40 g proteinLow carb that looks like pasta, in 15 minutes
Pan-fried cod with salad331 kcal · 35 g proteinWhite fish, crisp from the pan, in ten minutes
Grilled chicken breast with salad349 kcal · 44 g proteinThe standard dinner, done properly
Tomato soup254 kcal · 5 g proteinFrom a tin, but nothing like a tin
Miso soup with tofu137 kcal · 12 g proteinFive minutes, four ingredients, and miso must not boil
Broccoli and pea soup331 kcal · 17 g proteinGreen, creamy without cream, in 20 minutes
Tom yum with prawns218 kcal · 37 g proteinSour, hot, steaming: the soup that clears your head
Tuna sandwich362 kcal · 39 g proteinWith yoghurt instead of only mayonnaise, on wholemeal bread
Wholemeal rolls with cottage cheese and radishes316 kcal · 29 g proteinThe supper that tastes of spring
Cream cheese bread with cucumber and radish336 kcal · 15 g proteinFour small slices, each topped differently
Hummus330 kcal · 11 g proteinMade in five minutes, better than any tub
Tzatziki152 kcal · 16 g proteinYoghurt, cucumber, garlic. The dip that goes with everything.
Energy balls with dates and oats280 kcal · 6 g proteinSweet without sugar, from the blender, for the whole week
Apple slices with peanut butter215 kcal · 5 g proteinTwo ingredients, two minutes, lasts until dinner
Vegetable sticks with hummus316 kcal · 10 g proteinCarrot, cucumber, pepper, celery, and a dip
Rice cakes with yoghurt and berries274 kcal · 14 g proteinCrisp, sweet, in three minutes
Edamame with sea salt236 kcal · 22 g proteinThe sushi restaurant snack, five minutes from the freezer
Popcorn from the pot164 kcal · 4 g proteinThree minutes, a pot with a lid, and less fat than any bag
Boiled eggs with cress and mustard160 kcal · 14 g proteinTwo eggs, halved, with mustard and cress. The snack from the fridge.
Apple crisps with cinnamon87 kcal · 0 g proteinTwo apples, cinnamon, and two hours in which the oven works
Chocolate mousse from avocado272 kcal · 5 g proteinVegan, no cream, and you cannot taste the avocado
Nice cream from frozen banana275 kcal · 4 g proteinIce cream from one ingredient, without a machine
Baked apple with walnuts and raisins329 kcal · 3 g proteinOne apple, stuffed, 30 minutes in the oven
Fruit salad273 kcal · 3 g proteinSix fruits, a squeeze of lemon, ten minutes
Rice pudding with cinnamon392 kcal · 16 g proteinStir, wait, cinnamon. The dessert from childhood.
Yoghurt and berry parfait349 kcal · 26 g proteinYoghurt, berries and granola in layers, in five minutes
Strawberry protein shake257 kcal · 32 g proteinStrawberries, milk, protein powder. The shake after training.
Blueberry smoothie with yoghurt297 kcal · 20 g proteinPurple, thick, and with yoghurt instead of only juice
Coffee and oat smoothie with banana345 kcal · 13 g proteinBreakfast and coffee in one glass
Banana milkshake330 kcal · 20 g proteinBanana, milk, yoghurt, vanilla. Three minutes.
Green smoothie with spinach and apple221 kcal · 4 g proteinSpinach you cannot taste, apple and banana you can
Mango lassi277 kcal · 14 g proteinThe yoghurt drink from India, sweet and cold
Chocolate protein shake346 kcal · 39 g proteinMilk, protein powder, cocoa, half a banana. After training.
Chocolate banana shake with peanut butter392 kcal · 24 g proteinLike a chocolate bar in a glass, from four ingredients
Trail mix with chocolate beans345 kcal · 10 g proteinPeanuts, cashews, almonds, raisins, chocolate beans. Mixed yourself, in a jar.
Tofu scramble with spinach and tomatoes325 kcal · 22 g proteinCrumbled tofu, turmeric, spinach, tomatoes. Scrambled eggs without egg.
Sweet potato fries from the oven326 kcal · 4 g proteinSweet potato in sticks, oil, cornflour, paprika, 25 minutes in the oven
Egg muffins with vegetables and cheese283 kcal · 21 g proteinSix eggs, spinach, tomato, cheese, baked in a muffin tin. Breakfast for three days.
Chia pudding with raspberries318 kcal · 13 g proteinChia seeds in milk, four hours to swell, raspberries on top
Mango smoothie292 kcal · 13 g proteinMango, yoghurt, milk, lemon. Thick, cold, yellow.
Ratatouille287 kcal · 6 g proteinAubergine, courgette, pepper, tomato, each fried on its own, then braised together
Vegetable tian324 kcal · 9 g proteinCourgette, aubergine and tomato in thin slices, layered like roof tiles in the dish
Homemade farmhouse loaf181 kcal · 6 g proteinPlain and wholemeal flour, little yeast, plenty of time, a hard crust
Banana bread with walnuts251 kcal · 5 g proteinThree ripe bananas, flour, egg, butter, walnuts. An hour in the oven.
Homemade muesli bars275 kcal · 7 g proteinOats, honey, peanut butter, almonds, cranberries. Eight bars, nothing added.
Homemade granola with nuts303 kcal · 8 g proteinOats, almonds, walnuts, pumpkin seeds, maple syrup, cranberries. One tray, ten portions.
Egg white omelette with vegetables288 kcal · 31 g proteinOnly egg whites, spinach, tomato, spring onion. Plenty of protein, very little else.
Gazpacho251 kcal · 6 g proteinCold tomato soup from the blender, with cucumber, pepper, olive oil and croutons
Minestrone333 kcal · 11 g proteinVegetable soup with white beans and small pasta, tomato, rosemary. Vegan.
Clear vegetable soup197 kcal · 5 g proteinStock, carrot, pepper, courgette, leek, potato. 20 minutes, vegan, very light.
Pork fillet with peppercorn jus245 kcal · 37 g proteinA lean fillet, seared all over, finished in the oven, with a jus of mixed peppercorns
Indian vegetable curry358 kcal · 9 g proteinCauliflower, potatoes, peas and carrots in tomato and coconut milk
Vegan sushi rolls with avocado and pepper377 kcal · 8 g proteinSushi rice, nori, avocado, cucumber, pepper, sesame. No fish, the same roll.
Carrot and ginger soup329 kcal · 6 g proteinCarrots, ginger, onion, a splash of coconut milk, croutons on top
Guacamole with tortilla chips337 kcal · 5 g proteinAvocado, tomato, onion, lime, coriander, chilli. With a fork, not a blender.
Bruschetta with tomato and basil253 kcal · 6 g proteinToasted white bread rubbed with garlic, tomatoes, basil, olive oil
Chickpea balls with yoghurt dip386 kcal · 14 g proteinBalls of chickpeas, oats and cumin, fried in the pan. Vegan.
Kale crisps77 kcal · 2 g proteinKale, olive oil, salt, paprika. In the oven, in 20 minutes, crisp like crisps.
Mexican bean salad306 kcal · 11 g proteinBlack beans, kidney beans, sweetcorn, pepper, tomato, avocado, lime. Vegan.
Grilled vegetable skewers280 kcal · 9 g proteinMushrooms, peppers, courgette, red onion, with oil and oregano. Grill or oven.
Turkey meatloaf272 kcal · 29 g proteinTurkey mince, oats, egg, onion, mustard, baked in the oven. Lean, for four.
Grilled prawns with garlic and lemon356 kcal · 50 g proteinPrawns in oil, garlic and paprika, grilled hot and fast
Oat and raisin cookies238 kcal · 5 g proteinOats, butter, sugar, egg, cinnamon, raisins. Eight cookies, 15 minutes in the oven.
Tray-roasted vegetables with chickpeas336 kcal · 10 g proteinCarrots, beetroot, courgette, pepper, red onion, chickpeas, rosemary. One tray.
Roast potatoes with green beans289 kcal · 6 g proteinSmall potatoes and green beans with rosemary and garlic from the tray. Vegan, three ingredients.
Buffalo cauliflower from the oven280 kcal · 9 g proteinCauliflower florets in batter, baked and tossed in hot sauce. Vegan.
Portobello burger331 kcal · 10 g proteinA grilled portobello mushroom as the patty, rocket, onion, tomato, garlic yoghurt. Vegan.
Berry smoothie265 kcal · 8 g proteinStrawberries, blueberries, banana, soya yoghurt, soya milk. Vegan, five minutes.
Courgette spaghetti with feta and cucumber376 kcal · 13 g proteinRaw courgette noodles, cucumber, feta, basil, lemon and olive oil. No stove.
Turkish red lentil soup317 kcal · 14 g proteinRed lentils, carrot, potato, onion, cumin, lemon. Vegan, for two.
Pumpkin and sweet potato soup389 kcal · 7 g proteinPumpkin and sweet potato with ginger and coconut milk, pumpkin seeds on top. Vegan, for two.
Chilled cucumber soup with avocado194 kcal · 4 g proteinCucumber, soya yoghurt, avocado, dill, mint, lemon, blended and cold. Vegan, no stove.
Oat and banana muffins with blueberries223 kcal · 5 g proteinOats, banana, blueberries, soya milk, rapeseed oil. Eight muffins, vegan, no egg.
Omelette with ham and vegetables359 kcal · 28 g proteinThree eggs filled with cooked ham, pepper, courgette and mushrooms. A breakfast with bite.
Spanish tortilla with bacon368 kcal · 14 g proteinPotatoes, onions and eggs, set slowly and flipped. Warm or cold, in wedges.
Raspberry shake275 kcal · 14 g proteinFrozen raspberries, milk, yoghurt and a spoon of honey. Pink, cold, ready in two minutes.
Iced matcha latte70 kcal · 1 g proteinMatcha whisked cold, with almond milk and ice. Green tea as the wake-up, vegan.
Green avocado smoothie268 kcal · 5 g proteinAvocado, spinach, banana and almond milk. Creamy as a milkshake, vegan.
Cherry smoothie259 kcal · 13 g proteinSweet cherries, yoghurt, milk and mint. A summer in a glass, in five minutes.
Mango and pineapple smoothie with coconut milk338 kcal · 3 g proteinMango, pineapple, coconut milk and lime. Vegan, yellow, thick enough for a straw.
Date and cocoa almond milk259 kcal · 5 g proteinAlmond milk, Medjool dates, cocoa and almonds, blended. Chocolate milk without sugar, vegan.
Beetroot and apple smoothie211 kcal · 3 g proteinRaw beetroot, apple, carrot, orange and ginger. Deep red, earthy, vegan.
Nectarine smoothie243 kcal · 11 g proteinNectarines, yoghurt, banana and a hint of vanilla. Creamy, orange, in a glass with a straw.
Apple and cinnamon smoothie399 kcal · 14 g proteinApple, oats, yoghurt, walnuts and cinnamon. Apple pie you can drink.
Chia pudding with matcha and strawberries273 kcal · 7 g proteinChia pudding in three layers: matcha, plain and strawberry. Vegan, overnight in the fridge.
Grilled pineapple with lime147 kcal · 1 g proteinPineapple slices on the grill or in a pan, with agave syrup, lime and cinnamon. Vegan, warm, caramelised.
Grilled melon and pineapple with feta258 kcal · 7 g proteinWatermelon and pineapple from the grill, on skewers, with feta and mint. Sweet, salty, for a summer evening.
Fruit skewers with yoghurt dip252 kcal · 7 g proteinStrawberries, grapes, kiwi and mango on skewers, with yoghurt, honey and poppy seeds. A pudding for dipping.
Panna cotta with strawberry sauce357 kcal · 6 g proteinCooked cream with vanilla, set in glasses, with strawberry sauce. Four ingredients, four portions.
Apple strudel304 kcal · 3 g proteinFilo pastry, apples, raisins, cinnamon and butter, rolled and baked. Six pieces, Viennese style.
Peanut butter oat cookies367 kcal · 11 g proteinPeanut butter, oats, egg, sugar and dark chocolate. No flour, twelve cookies, one bowl.
Raspberry sorbet177 kcal · 2 g proteinFrozen raspberries, sugar and lemon, blended into sorbet. Vegan, in five minutes, no machine.
Frozen yoghurt bark with blueberries105 kcal · 9 g proteinGreek yoghurt with honey, blueberries and almonds frozen on a tray and broken into pieces. Four portions.
Vegan banana and blueberry muffins367 kcal · 6 g proteinMuffins of banana, flour, blueberries and rapeseed oil, without egg or milk. Twelve, vegan.
Oven-baked vegetable crisps303 kcal · 4 g proteinPaper-thin slices of sweet potato, beetroot and parsnip with oil and salt, baked crisp. Vegan, one bowl.
Devilled eggs164 kcal · 13 g proteinHard-boiled eggs, the yolk stirred creamy with mayonnaise and mustard, dusted with paprika. For two.
Baba ganoush304 kcal · 8 g proteinRoasted aubergine with tahini, lemon and garlic, with toasted bread. Vegan, smoky, for two.
Tomato salsa with tortilla chips180 kcal · 3 g proteinFresh tomatoes, onion, jalapeño, coriander and lime, with tortilla chips. Vegan, in ten minutes.
Oven-baked courgette sticks229 kcal · 10 g proteinCourgette sticks in egg and crumbs with Parmesan, crisp from the oven, with ketchup. Chips for vegetable people.
Stuffed dates with peanut butter249 kcal · 5 g proteinMedjool dates, split and filled with peanut butter and pistachios. Vegan, two minutes.
Stuffed mushrooms263 kcal · 13 g proteinLarge mushrooms with cream cheese, ham, garlic and Parmesan, from the oven. Twelve for two.
Caprese skewers255 kcal · 15 g proteinMozzarella balls, cherry tomatoes and basil on skewers, with olive oil and balsamic. Finger food, no stove.
Roasted chickpeas217 kcal · 8 g proteinTinned chickpeas roasted crisp in the oven with oil, paprika and cumin. Vegan, like nuts.
Socca280 kcal · 11 g proteinA flatbread of chickpea flour, water, olive oil and rosemary, baked in a hot oven. Vegan, from Nice.
Harira287 kcal · 13 g proteinA Moroccan soup of chickpeas, lentils, tomatoes and celery, with coriander and lemon. Vegan, for four.
Goulash soup323 kcal · 33 g proteinBeef, onions, peppers and potatoes in paprika broth, with caraway and marjoram. For four, with bread.
Cream of mushroom soup295 kcal · 9 g proteinMushrooms, onion and thyme, blended with cream, one fried mushroom on top. For two.
Turkish white bean stew382 kcal · 17 g proteinKuru fasulye: white beans in a tomato and pepper broth with onion and chilli. Vegan, for two.
Borscht347 kcal · 31 g proteinBeetroot soup with beef, white cabbage, potatoes and dill, with a spoon of soured cream. For four.
Courgette soup with pumpkin seeds266 kcal · 9 g proteinCourgette, potato and onion blended, with lemon and toasted pumpkin seeds. Vegan, for two.
Cauliflower and chickpea soup391 kcal · 16 g proteinCauliflower and chickpeas cooked with cumin, blended with tahini and lemon. Vegan, for two.
Ribollita385 kcal · 16 g proteinA Tuscan stew of white beans, kale, cabbage, root vegetables and stale bread. Vegan, for four.
White chicken chilli383 kcal · 40 g proteinChilli without tomato: chicken, white beans, sweetcorn and jalapeño in broth, with coriander and lime. For four.
Fish soup with tomatoes and garlic397 kcal · 33 g proteinCod in a tomato and garlic broth with a little rice and mint, with bread. Maltese aljotta, for two.
Fattoush234 kcal · 6 g proteinA Levantine bread salad with tomatoes, cucumber, radishes, herbs and toasted pita. Vegan, for two.
Waldorf salad307 kcal · 7 g proteinApple, celery, grapes and walnuts in a light yoghurt dressing on salad leaves. For two.
Moroccan carrot salad226 kcal · 3 g proteinGrated carrots with orange, lemon, cumin, cinnamon, raisins and parsley. Vegan, for two.
Panzanella361 kcal · 8 g proteinA Tuscan bread salad with ripe tomatoes, cucumber, red onion, capers and basil. Vegan, for two.
Red cabbage salad with apple and walnuts305 kcal · 5 g proteinFinely shredded red cabbage, apple, walnuts and a vinegar and oil dressing with caraway. Vegan, for two.
Grilled nectarine with mozzarella and basil331 kcal · 15 g proteinNectarine halves from the grill with mozzarella, basil, olive oil and balsamic. Vegetarian, for two.
Couscous salad with asparagus, peas and radishes388 kcal · 13 g proteinCouscous with green asparagus, peas, radishes, chives, mint and lemon. Vegan, for two.
Baingan bharta394 kcal · 10 g proteinRoasted aubergine, mashed and fried with tomatoes, onion, ginger and spices, with naan. Vegan, for two.
Potato and tomato bake with Gouda378 kcal · 15 g proteinPotato slices with tomatoes, onion, garlic and thyme, baked under Gouda. Vegetarian, for four.
Cauliflower steak with almonds and capers246 kcal · 8 g proteinThick cauliflower slices roasted in the oven, with almonds, capers, lemon and parsley. Vegan, for two.
Chicken tikka skewers355 kcal · 58 g proteinChicken marinated in yoghurt, lemon and spices, grilled on skewers, with mint yoghurt and red onion. For two.
Beef fillet with rosemary and garlic339 kcal · 33 g proteinA whole beef fillet fried in butter with rosemary, garlic and chilli, sliced pink. For two.