This post will focus on simple, delicious meals under 200 calories. These meals are so good that you can eat a healthy diet and lose weight easily.

You can also try other recipes on the blog, such as healthy meal prep ideas and low carb high protein meals.

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What is a calorie?

A calorie is an unit of energy. It is determined by the foods and drinks consumed each day.

Calories in food are essential as they provide energy for our daily activities. These calories can be found in many foods, fruits, vegetables, meats, and other foods.

A calorie is simply the measurement of food. It’s similar to measuring a quantity in grams, kilograms or liquid in litres.

These macronutrients are what give energy to our bodies.

So, how many calories are there in each of these macronutrients is the question. One gram of carbs, protein, and fats each contains 4 calories and 9 calories respectively.


Why do we need 200 calorie meals?

There are high-calorie foods as well as low-calorie foods in the food we eat. Some of these foods also produce high levels of energy that has a high calorie value. I

Consuming high-calorie foods can cause weight gain by causing our bodies to absorb or burn some calories.

It is a good idea to do a lot of exercise and burn more calories. However, if you do not engage in any physical activities, calories don’t burn. We may sit at work and eat high-calorie food, but not burn them. This can lead you to gain weight.

We need foods that are lower in calories to burn fats and keep them from being stored as fats. These low-calorie meals are popular when someone is looking to lose weight.

Check out these recipes, which I’ve compiled after scouring many resources.

Note:These recipes can be under 200 calories or 200 calories. They are great for low-calorie meals. I will try to share low-calorie dinner ideas and lunch ideas under 200 cal.

You can also find more weight loss recipes and beverages, such as cumin water, apple vinegar and lemons and apple cider vinegar honey, coffee for weight reduction, nighttime smoothie, and many others.

Low-calorie foods have many benefits

Weight loss is possible with low-calorie and low calorie foods. They help you lose weight without gaining extra weight.

Low-calorie meals are more efficient at burning calories.

Low-calorie diets help to burn all calories and not store any calories.

It also helps to control sugar levels and keeps us from developing heart problems or cholesterol issues.


under 200 calorie meals showing omelette and soup

Check out the below recipes

All recipes below can be used for one or two servings.

1. Egg salad

A combination of boiled eggs and vegetables makes a great low-calorie lunch, snack, or meal.



  1. Boil two eggs and drain them. Cut the tomatoes into thin, round slices. Also cut the cucumbers into small, round slices.
  2. Place the eggs, sliced tomatoes, and sliced cucumbers onto a plate.
  3. Season the eggs and salad with salt and pepper. This is a sub 200 calorie egg recipe.

2. Omelette Egg White

Another egg recipe that can be spread like a pancake is to mix vegetables with the egg whites. This makes it a great snack or breakfast recipe for meals below 200 calories.


  • ¼ onion, finely chopped
  • ¼ tomato, roughly chopped
  • ½ bell peppers(red, yellow, green), chopped
  • 2 egg whites
  • 3-4 spinach leaves, chopped


  1. Mix the veggies in a bowl. Add the egg whites to the bowl.
  2. Heat a pan on medium heat. Spray the cooking oil and pour the egg white mixture. Spread the mixture evenly. Cook each side until golden and then serve. This is another low-calorie recipe for eggs.

3. Strawberry Smoothie

A quick smoothie made with simple fruits and milk.


  • 6-7 strawberries
  • 1 banana, peeled
  • 1 cup whole milk
  • low-calorie sugar


  • Blend all ingredients together for a few moments and then chill. If necessary, add ice.
  • To reduce calories, you can also replace milk with greek yogurt

4. Baked chicken breast

The breast section of chicken is completely lean and can be paired with a healthy salad, such as lettuce, tomatoes, steamed brocco, etc.


  • 150gms chicken breast
  • Salt and pepper seasoning
  • 1 tsp, soy sauce
  • 1 tbsp, olive oil


  1. Season the chicken breasts by seasoning with salt, pepper, olive oil. Bake the chicken for 20-25 mins at 180 F. Grill the chicken until it is cooked well.
  2. For lunch or dinner, grill or bake the chicken.

5. Yoghurt meal

  • Mix together 1 cup greek yoghurt with 1 cup chopped fruits like strawberries and bananas.

Here are some recipes…

under 200 calorie meals for lunch and dinner

6. Baked potato

Baking potatoes is good for calories because they are high in carbs. They also fill your stomach without the need to eat additional food for snack or dinner.


  • 1 large size potato
  • Salt and pepper seasoning
  • shredded cheese ¼ cup


  1. Bake the potato at 400F for approximately 30 minutes, then peel it.
  2. It can cause burns to your hands. Let the potato cool off before peeling. Mash the potato and season it with salt. Sprinkle some grated cheese on top. This is a great meal for meals below 200 calories.

7. Shrimp salad

Salads with a mixture of shrimp and vegetables make a healthy lunch.


  • 200 gms prawns
  • ½ medium bell peppers each (yellow and red), julienned
  • 25 gms baby beans, blanched after chopping off tail and head.
  • 50 gms lettuce, leaves removed
  • 3-4 cheerful tomatoes
  • 1 tablespoon lemon extract
  • ¼ onions, sliced


  1. Place the prawns in a large skillet. After the prawns have been sauteed, take them out. Stir in the tomatoes, onions, and julienned peppers and cook until slightly browned.
  2. Sauté the sauteed shrimp for a few seconds.
  3. Place the lettuce leaves on a platter or bowl. Spread the shrimp and veggie mixture over the leaves. Add lemon extract and serve with blanched green bean salad.
  4. Divide into two portions, each serving remaining under 200 calories

7. Healthy Vegetable Chow Mein

A meal that includes a mixture of noodles and vegetables is low-calorie for lunch or dinner.


  • 250gms noodles (boiled, straight to wok noodles).
  • ½ red bell pepper, julienned
  • ½ yellow bell pepper, julienned
  • 2 garlic cloves, minced
  • 2 tablespoons olive oil
  • 1 cup broccoli leaves
  • ¼ onion, sliced
  • 1 large carrot. Peel and slice.
  • One tablespoon soy sauce
  • 1 tablespoon oyster paste
  • One tablespoon of rice vinegar


  1. In a saucepan, heat olive oil and add minced garlic. Saute for a few seconds. Add the bell peppers, onions, carrots, and broccoli and cook for a minute.
  2. Mix the ready-to eat noodles with the sauces, which are vinegar, oyster sauce and soy sauce. Stir and fry for about 2 minutes.
  3. Serve with lemon wedges.

8. Vegetable Soup

Soup with vegetables is a healthy option and less than 200 calories.


  • 1 carrot, chopped
  • ½ cup green beans
  • ¼ cup corn
  • ¼ cup broccoli
  • ½ potato, peeled and diced
  • ⅓ onion, chopped
  • 1 celery, cut into pieces
  • ¼ cup shredded cabbage
  • ¼ cup green peas
  • Salt to taste
  • ½ teaspoon black pepper powder
  • 2 tablespoons chopped cilantro leaves
  • 3 cups of water


  1. Put all the ingredients in a saucepan or wok and add water.
  2. Let the vegetables boil in hot water.
  3. Season with salt and water.
  4. For garnishing, you can also add spring onions and cilantro leaves.
  5. Serve warm in a bowl

9. Fruit Salad

Take your favorite fruits, such as strawberries and oranges, mangoes or kiwis, and chop them into small pieces.

Serve them in a bowl topped with your favourite seasonings, such as pepper, or any other dressing. They can be used as a healthy snack replacement of less than 200 calories.

10. Other simple, low-calorie meal options

  • You can find low-calorie chocolates and snack on them.
  • Make healthy egg recipes like muffins and omelettes. To make meals that are lower in calories, use lean meats.
  • Shrimp is an excellent source of low-calorie meal preparation.
  • You can also make meals with fruits and vegetables that are low in calories.
  • Healthy soups, salads brown rice, black beans and quinoa are all good options for low-calorie meals.
  • When making meals with the above foods, it is a good idea to divide them into 2 or 3 portions. This will reduce the calorie count per serving.

11. Egg White Scramble

A good breakfast recipe is to use plain egg whites. This quick and easy breakfast recipe can be used as a sandwich, or spread on whole-wheat bread.

This recipe is simple: Pour the egg white mixture in a pan and cook well. Serve with toast or salad. Visit my blog to see the scrambled egg white recipe.


meals under 200 calories lunch dinner and breakfast

Brown rice meal with 200 calories for lunch and dinner

Delicious Indian cuisine

Quick low-calorie meal for a healthy diet.

Prep Time 10 mins

Cook Time 40 mins

Course dinner, healthy, low-calorie, Lunch, seafood

Cuisine American, International

Servings 2

Calories 197 kcal


  • 1 Use the following as a guide: olive oil
  • 100 gms shrimp/prawns
  • ¼ Take one teaspoon Paprika
  • Salt to taste
  • 2 Use the following as a guide: tomato paste
  • 1 Cup Brown rice
  • ¼ Onion, sliced
  • ¼ Broccoli, baked, or steamed
  • 1 Use the following as a guide: sriracha sauce


  • Brown rice can be cooked separately by adding 1.5 cups water and a pinch of salt to 1 cup brown rice.

  • Heat a tablespoon of olive oils in a separate saucepan.

  • Sauté onions for a few moments.

  • Sauté the prawns until they are well cooked.

  • Mix in salt, paprika, and tomato paste.

  • To the prawns mixture, add cooked brown rice.

  • You can mix the meal with broccoli or eat it as a separate dish.

  • Serve hot with sriracha sauce for lunch or dinner.


  • A good alternative to brown rice is to use quinoa.


Nutrition Facts

Brown rice meal with 200 calories for lunch and dinner

Serving Size

Calories 197
Calories starting at Fat 27

% Daily Value*

Fat 3g5%

1g of saturated fat6%

1g of polyunsaturated fat

Monounsaturated Fat 2g

Sodium 237mg10%

Potassium 219mg6%

Carbohydrates 38g13%

Fiber 2g8%

Sugar 1g1%

Protein 4g8%

Calcium 19mg2%

Vitamin C 7mg8%

Vitamin A 152IU3%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.



What can I eat for lunch and dinner that are 200 calories?

Egg whites, lean meats like salmon, shrimp, chicken breast, chicken breast, fruits like apples, broccoli, and a small amount of quinoa, brown rice, salads with vegetables or fruits have fewer calories.

What foods contain 200 calories?

Sweet potatoes, fruits like apples watermelon, and any other fruit, seeds, chickpeas or beans, all have fewer calories.


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