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When I first started my weight loss journey, one of my biggest concerns was whether or not I’d have to completely change the way I ate. I didn’t want to give up real meals, I just wanted to understand how to make them work for my goals.
Now that I’ve been consistently eating in a calorie deficit and learning what works for me, I want to share a few of my favorite low-calorie meals, things I actually make, actually enjoy, and return to over and over again.
These meals are simple, filling, and easy to fit into a calorie deficit without feeling like I’m missing out.
High-Protein Pasta (920 cals | 100g protein)
This is one of my favorite go-to meals. It’s filling, flavorful, and packed with protein. It started as an idea I came up with while walking, and now I make it regularly, often meal prepping it in these meal prep containers from Amazon to stay on track during busy weeks.
Ingredients:
- 1 serving protein penne
- Half a box of Annie’s Super Mac
- 1 serving lean ground beef
- 1 serving cottage cheese
- 1 serving tomato sauce
- Half of the Annie’s cheese packet
- Fat free mozzarella (I use about 1 cup in total)
Instructions:
- Boil the penne and Annie’s pasta together until cooked.
- In a pan, cook your ground beef and season it however you like.
- Once cooked, add the cottage cheese and tomato sauce.
- Mix together and add half the cheese packet and fat free mozzarella.
- Add the pasta into the pan once everything has melted together and top with more cheese.
This recipe makes a full meal at around 920 calories with 100g of protein, or you can split it in half for 460 calories and 50g of protein, perfect depending on how the rest of your day looks.
Dumplings & Rice (544 cals)
When I need something quick and still satisfying, I grab Bibigo’s chicken and vegetable dumpling trays from the freezer. They’re surprisingly low calorie and super easy to pair with rice for a balanced meal.
What I use:
- 1 Bibigo chicken & vegetable dumpling tray
- Minute white rice
- Optional: fried chili oil (adds flavor but also calories)
Total meal: 544 calories (less if you skip the oil).
It’s fast, convenient, and still fits comfortably into my calorie goals.
My Go-To Breakfast (570 cals)
I eat this breakfast more than anything else. It’s simple, tasty, and keeps me full well into the day.
What I use:
- 3 eggs
- 3 pieces of turkey bacon
- 1.5 slices sourdough toast
- Light I Can’t Believe It’s Not Butter
- Everything bagel seasoning (optional, but highly recommended)
Total: 570 calories
It doesn’t feel restrictive at all, and it gives me a satisfying, savory start to the day.
What I Drink Instead of Soda
This one deserves its own section, because cutting out calorie-dense drinks made a huge difference for me. Once I realized how many calories I was drinking, and how little they filled me, I made a change fast.
Here’s what I drink now:
- Diet Coke (my go-to)
- Minute Maid Zero Sugar Lemonade, watered down, especially when I get tired of plain water
- Of course, lots of water, even though I don’t naturally love it
Drinks are an easy place to save calories without feeling deprived. These swaps helped me stay hydrated while keeping more room for meals that actually satisfy me.
Final Thoughts
Losing weight doesn’t mean cutting out all your favorite foods. It just means learning how to work with ingredients that support your goals. With simple swaps, meal prep containers, and a few go-to recipes, I’ve been able to stay consistent without feeling like I’m dieting all the time.
If you want more guidance on how to build a sustainable calorie deficit, understand maintenance, or develop a routine that actually works long term, I cover all of that (and more) in A Guide to Sustainable Weight Loss.
You don’t have to eat bland food or restrict yourself into misery, you just need meals that fuel your goals, not fight them.