Dinner is one of the most important meals when it comes to weight loss. Choosing a low-calorie, high-protein meal helps control hunger at night, keeps calories in check, and supports fat loss without feeling deprived.
Many health organizations including the NHS, WHO, and the Heart & Stroke Foundation recommend balanced dinners made from whole foods and lean proteins to maintain healthy weight.
Quick Dinner Nutrition Snapshot
➡️ Calories per dinner: 290–400 kcal
➡️ Protein per dinner: 25–40g
➡️ Ready in: 15–25 minutes
➡️ Calories per dinner: 290–400 kcal
➡️ Protein per dinner: 25–40g
➡️ Ready in: 15–25 minutes
Why Low-Calorie Dinners Are Essential for Weight Loss
- Prevents overeating at night when metabolism slows down
- Supports calorie deficit without starving
- High-protein meals keep you satisfied longer
- Reduces cravings and late-night snacking
- Balances blood sugar for better sleep
Best Ingredients for a 400-Calorie Dinner
| Ingredient | Calories | Protein |
|---|---|---|
| Chicken Breast | 165 | 31g |
| Turkey | 135 | 29g |
| Salmon | 208 | 22g |
| Tofu | 76 | 8g |
| Lentils | 116 | 9g |
15 Healthy Dinner Recipes Under 400 Calories
- Grilled Chicken & Veggies Plate — 350 kcal, 32g protein
- Salmon & Steamed Broccoli — 390 kcal, 30g protein
- Turkey Stir-Fry with Peppers — 360 kcal, 34g protein
- Lentil & Spinach Bowl — 330 kcal, 20g protein
- No-Cook Tuna Greek Bowl — 340 kcal, 28g protein
- Chicken Cauliflower Rice Bowl — 370 kcal, 33g protein
- Tofu Veggie Plate — 300 kcal, 20g protein
- Turkey Lettuce Wraps — 320 kcal, 28g protein
- Garlic Lemon Shrimp Plate — 380 kcal, 29g protein
- Low-Calorie Chickpea Stew — 350 kcal, 18g protein
- Grilled Fish & Quinoa — 390 kcal, 28g protein
- Chicken Zucchini Skillet — 360 kcal, 30g protein
- Egg White Veggie Plate — 310 kcal, 26g protein
- Turkey Stuffed Peppers — 400 kcal, 35g protein
- Broccoli & Cottage Cheese Plate — 290 kcal, 22g protein
Regular Dinner vs Healthy Low-Calorie Dinner
| Regular Meal | Calories | Healthy 400-Cal Version | Calories |
|---|---|---|---|
| Fried Chicken Plate | 850 kcal | Grilled Chicken Bowl | 350 kcal |
| Pasta Alfredo | 980 kcal | Chicken Veggie Plate | 360 kcal |
7-Day Low-Calorie Dinner Plan (Under 400 Calories)
- Day 1: Salmon + broccoli (390 kcal)
- Day 2: Chicken & veggies (360 kcal)
- Day 3: Tuna Greek bowl (340 kcal)
- Day 4: Turkey stir-fry (360 kcal)
- Day 5: Grilled fish & quinoa (380 kcal)
- Day 6: Lentil vegetable plate (330 kcal)
- Day 7: Turkey lettuce wraps (320 kcal)
Explore more healthy dinners:
➡️ Healthy Dinner Recipes
➡️ Healthy Breakfast Recipes
➡️ Healthy Lunch Recipes
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