🥗 Low-Calorie Recipes That Actually Fill You Up

✅ Find healthy recipe books here!

Losing weight or eating lighter doesn’t mean you should feel hungry all the time. The trick is choosing meals that are high in protein, packed with fibre, and full of flavour. These budget-friendly recipes are all under 500 calories per portion, easy to make, and guaranteed to keep you satisfied.

1️⃣ Chicken & Veggie Stir-Fry (Approx. 400 kcal)

Ingredients (serves 2):

2 chicken breasts (sliced)

1 bag frozen stir-fry veg mix

2 tbsp soy sauce

1 tsp garlic powder / fresh garlic

150g cooked rice (optional: use cauliflower rice for lower calories)

Method:

Cook chicken in a pan until browned. Add veg and stir-fry with soy sauce and garlic. Serve with rice (or cauliflower rice to keep it extra light).

Why it works: High protein from chicken, fibre from veg, and low oil keeps the calories down.

2️⃣ Lentil & Veg Soup (Approx. 320 kcal)

Ingredients (makes 4 servings):

200g red lentils

2 carrots, chopped

1 onion, diced

2 celery sticks, chopped

2 tins chopped tomatoes

1 litre veg stock

Method:

Sauté onion, carrot, and celery for a few minutes. Add lentils, stock, and tomatoes. Simmer 25 mins until lentils soften.

Why it works: Lentils are filling, cheap, and high in fibre. Great to batch cook and freeze.

3️⃣ Turkey Chilli (Approx. 450 kcal)

Ingredients (serves 3):

400g lean turkey mince

1 tin kidney beans

1 tin chopped tomatoes

1 onion, diced

1 pepper, chopped

2 tsp chilli powder, paprika, garlic

Method:

Fry turkey mince until browned. Add onion, pepper, and spices. Stir in tomatoes and beans, simmer for 20 mins.

Why it works: Lean protein with slow-digesting beans keeps you fuller for longer.

4️⃣ Greek Yogurt Protein Bowl (Approx. 300 kcal)

Ingredients (serves 1):

200g plain Greek yogurt

50g frozen berries

1 tbsp oats

1 tsp honey

Method:

Mix yogurt, berries, oats, and honey in a bowl. Leave berries to thaw for a few minutes before eating.

Why it works: High protein from yogurt makes this a great breakfast or snack.

5️⃣ Sweet Potato & Black Bean Wrap (Approx. 480 kcal)

Ingredients (serves 2):

2 medium sweet potatoes, roasted and cubed

1 tin black beans

2 wholemeal wraps

Salsa or chopped tomatoes

Handful spinach

Method:

Roast sweet potato cubes (25 mins at 200°C). Mix with beans, salsa, and spinach. Fill wraps and serve.

Why it works: High in fibre and carbs for energy, but still low in calories compared to heavier wraps.

💡 Final Tips for Staying Full on Fewer Calories

Protein first: Lean meat, eggs, beans, and yogurt keep you fuller.

Bulk with veg: Adds volume to your meals without piling on calories.

Use spices: They add flavour so you don’t miss fatty sauces.

Stay hydrated: Thirst is often mistaken for hunger.

✅ Find a healthy budget meal plan for weight-loss here!

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