If you’re looking to build muscle or maintain your current weight, nutritious meals with approximately 700 calories are a great place to start. Not only do these meals offer a boost of flavor, but they also provide the necessary fuel for your body.
The recommended daily caloric intake is often cited as ranging from 2,000 to 2,500 calories, which translates to roughly 700 calories per meal when divided into three main courses. To make things easier for you, I’ve compiled a list of 27 healthy 700-calorie meals that can help you achieve your weight management goals.
Red Beans & Rice with Sausage
In this recipe, beans are cooked in a rich and flavorful tomato sauce that’s been infused with a blend of spices. For added convenience, you can substitute the spices with Cajun seasoning. To give it an extra kick, Andouille sausage is used to add depth and heat. If sodium is a concern, low-sodium vegetable broth is a great alternative. Per serving, this recipe yields: approximately 715 calories, 21g of fat, 19g of protein, 110g of carbohydrates, 4g of fiber, and 6g of sugar.
Easy Cassava Flour Waffles
Indulge in the delightful taste and fluffy texture of these gluten-free waffles, made possible by the unique characteristics of cassava flour. Unlike other popular gluten-free options like almond flour or coconut flour, cassava flour boasts a low fat content, making it an attractive choice for those watching their calorie intake. With only 724 calories per serving, this recipe is a guilt-free treat that can be enjoyed as part of a balanced diet. To make these Easy Cassava Flour Waffles, stock up on cassava flour and get cooking! Per serving: Calories: 724, Fats: 51g, Protein: 11g, Carbs: 58g, Fiber: 5g, Sugar: 8g
English Breakfast with Baked Beans
The quintessential English breakfast boasts a delightful medley of savory delights. A plate is transformed into a feast for the senses, featuring golden-brown fried eggs, succulent sausage links, crispy strips of bacon, and sweet baked beans. The addition of juicy tomatoes, sprinkled with a pinch of salt, adds a burst of flavor to each bite. A slice of toast smothered in marmalade provides a satisfying contrast in texture and taste. To elevate this breakfast experience, serve it on elegant plates crafted from non-toxic premium porcelain.Per Serving:* Calories: 706* Fats: 36g* Protein: 35g* Carbs: 63g* Fiber: 9g* Sugar: 14g
Pecan Chicken Recipe
Indulge in the delightful combination of sweet potato wedges and creamy cauliflower mash, elevated by the rich flavors of pecan chicken. The star of the show is undoubtedly the bone broth-infused cauliflower mash, which not only adds depth to the dish but also provides a boost of nutrition. One of its key components, arginine, has been linked to anti-inflammatory properties. If you’re short on time or prefer the convenience of pre-packaged ingredients, you can easily find bone broth in stores. As for the nutritional breakdown, here’s what you can expect per serving: 721 calories, 52g of fat, 44g of protein, 28g of carbohydrates, and a respectable 10g of fiber and 8g of sugar.
Peanut Chicken Quinoa
Ready to mix things up from the usual sandwich fare? Look no further than these nutritious and flavorful Peanut Chicken Quinoa Buddha Bowls. A medley of crispy chicken pieces, fresh vegetables, and quinoa come together in a dish that’s as satisfying as it is wholesome.
Quinoa, a staple ingredient in this recipe, offers more than just texture – it’s also packed with nutrients. If you’re looking to stock up on some quality quinoa, you can find some here.
Per Serving:
* Calories: 709
* Fats: 36.4g
* Protein: 53.5g
* Carbs: 44.5g
* Fiber: 6.8g
* Sugar: 9.1g
Vegan Peanut Noodles
For a crispy tofu experience, start by removing excess moisture from your tofu. A great way to do this is by using a press that collects the water in an outer container, ensuring a mess-free process. To cook your tofu cubes, place them in an air fryer and set the timer for 14 minutes. If you don’t have an air fryer, you can easily purchase one at an affordable price.
Nutritional Information (per serving):
Calories: 762
Fat: 40g
Protein: 33g
Carbohydrates: 77g
Fiber: 9g
Sugar: 21g
Bali Bowl with Tempeh
Savor the flavors of Bali with a dish that combines the nutty, crunchy goodness of fried tempeh with a medley of textures and tastes. The star of the show is the tempeh itself, boasting an impressive array of nutritional benefits. As a rich source of plant-based protein, it’s sure to keep you full and satisfied. But that’s not all – this fermented soybean product also contains prebiotics, which can help promote digestive health. So go ahead, indulge in that crispy, golden tempeh and reap the rewards for your taste buds and body. Nutrition information per serving: Calories: 781; Fats: 26g; Protein: 29g; Carbs: 114g; Fiber: 10g; Sugar: 16g.
Steak Fajita Salad
Indulge in the savory goodness of this fajita-seasoned steak, perfectly cooked to reveal a tender interior and a satisfyingly charred exterior. To unlock its full flavor potential, you’ll need to craft a homemade Fajita dry rub using a carefully curated blend of 8 distinct spices. This is where your trusty measuring spoons come into play – make sure they’re up to the task by opting for high-quality models that will withstand the test of time. With these tools at hand, you’ll be ready to bring the recipe to life.Per serving:Calories: 726Fats: 62gProtein: 34gCarbs: 20gFiber: 10gSugar: 23g
Loaded Burger Bowls
Indulge in the flavors of a juicy burger without the carb guilt. Instead, opt for Loaded Burger Bowls that are packed with your favorite toppings and fillings. The crowning glory? A special sauce that’s reminiscent of McDonald’s signature blend – think creamy, tangy, savory, and sweet notes all harmonizing in perfect balance.
Nutritional Breakdown (per serving):
• Calories: 738
• Fat: 59g
• Protein: 32g
• Carbohydrates: 22g
• Fiber: 6g
• Sugar: 9g
Recipe:
Salmon Avocado Salad
Salmon’s nutritional benefits extend beyond its delectable taste, as it is a rich source of selenium. This essential mineral plays a crucial role in maintaining bone health and supporting thyroid function. When it comes to selecting the perfect salmon for your meal, opting for wild-caught varieties over farmed ones is generally recommended. Wild salmon tends to have fewer calories and less saturated fat compared to its farmed counterpart, making it a more appealing choice for those seeking a healthier option.
Asado Chicken & Sauteed Lemon Zucchini
Satisfy your craving for the Philippines with a flavorful Asado Chicken and Sauteed Lemon Zucchini dish that combines tender chicken breasts, nutritious zucchini, and a sweet tomato sauce in one convenient pan. This recipe is not only delicious but also packed with immune-boosting minerals and vitamins from the zucchini. The best part? It’s a one-pan wonder, making cleanup a breeze. Here are the nutritional highlights: Per serving, you can expect 690.62 calories, 40.1g of fat, 72.32g of protein, 8.44g of carbohydrates, 3.1g of fiber, and just 1g of sugar. Try it out and enjoy a taste of the Philippines!
Baja Fish Tacos
When it comes to making these tacos, cod is the star of the show. Not only does it provide a boost of protein, but it’s also a rich source of B vitamins. One of the benefits of choosing cod over other fish options like salmon is that it can help support a healthy weight due to its lower calorie count. As you prepare this recipe, be sure to check out more pescatarian meal prep ideas for inspiration. Here are the nutritional details per serving: Calories – 689; Fats – 53g; Protein – 29g; Carbs – 22g; Fiber – 3g; Sugar – 5g.
Chicken Meatballs with Quinoa & Curried Cauliflower
Indulge in a healthier take on traditional meatballs with these delectable chicken meatballs, which offer a perfect blend of tenderness and flavor. The trifecta of cumin, turmeric, and cinnamon lends a warm, aromatic quality, while the spring onions and fresh dill add layers of complexity to the dish. Furthermore, the quinoa and curried cauliflower contribute additional Indian-inspired flavors that elevate the overall taste experience. Nutritionally speaking, each serving boasts an impressive profile: 697 calories, 23g of fats, 72g of protein, 44g of carbohydrates, and a respectable 9g of fiber, with no added sugar to boot.
Pork Fajita Bowl
The Pork Fajita Bowl is a creative way to repurpose leftover pork chops, combining their rich flavor with the sweetness of sautéed bell peppers and red onions. The dish’s versatility makes it an excellent choice for meal planning. For instance, you can pair it with a side of rice or opt for low-carb tortillas, like the ones that boast only one gram of net carbs per serving. Each bowl is packed with 700 calories, consisting of 45g of fats, 52g of protein, and 27g of carbohydrates, along with 12g of fiber and 7g of sugar, making it a well-rounded meal option.
Philly Cheesesteak in a Bowl
Indulge in the bold flavors of a Philly Cheesesteak without the carb-heavy wrap. This delectable dish combines tender steak, caramelized onions, and an ooey-gooey cheese sauce infused with melted Provolone. The spicy kick from the hot sauce adds depth to each bite, making you forget about the missing bread altogether.
Per Serving:
Calories: 708
Fats: 59g
Protein: 37g
Carbs: 10g
Fiber: 2g
Sugar: 5g
Recipe
Easy Low Carb Cheeseburger Soup
Indulge in a creamy, cheesy, and meaty soup that captures the essence of a classic bacon cheeseburger – minus the carbs. This Easy Low Carb Cheeseburger Soup is not only delicious but also remarkably low in net carbs, with just 4 grams per serving. What’s more, it’s packed with fat to keep you in ketosis. Here’s what you can expect from each serving: 783 calories, 66g of fats, 40g of protein, and a mere 2g of sugar. The nutritional breakdown is as follows: Calories – 783, Fats – 66g, Protein – 40g, Carbs – 4g, Fiber – 0g, Sugar – 2g.
French Onion Chicken Casserole Recipe
Treat yourself to a delectable French Onion Chicken Casserole that’s as effortless as it is indulgent. This mouthwatering dish boasts tender, juicy chicken breasts smothered in a rich, golden cheese sauce and sweet, caramelized onions – the perfect combination. And the best part? It requires mere 15 minutes of prep time before letting your oven do its magic.
Fully Loaded Burger Bowls
Ditch the bun and get creative with your burger toppings by transforming them into Fully Loaded Burger Bowls. This innovative twist on a classic favorite turns the traditional serving method on its head, placing the toppings directly within the ‘burger’ itself. Imagine a bed of melted cheddar cheese, crispy bacon, sautéed mushrooms, and fresh chives all nestled together in a bowl – it’s a game-changer. Here are the details: Per Serving: Calories: 690, Fats: 49g, Protein: 71g, Carbs: 4g, Fiber: 0g, Sugar: 1g.
Chicken Shawarma Bowl
For a hassle-free cauliflower rice experience, consider using pre-packaged options. However, if you’re willing to invest some time, making your own is a great way to add an extra layer of customization to this dish. To do so, simply chop your cauliflower into small pieces and process them in a food processor until they resemble rice. This will not only result in a fresher flavor but also provide a convenient base for your meal prep recipe. And as an added bonus, you’ll be able to use your food processor to tackle other tasks around the kitchen.For this specific recipe, each serving contains approximately 787 calories, with 75g of fat, 46g of protein, 18g of carbohydrates, 6g of fiber, and 4g of sugar.
Garlic Butter Steak & Lemon Green Beans Skillet
Green beans are a nutrient-rich addition to any meal, boasting impressive amounts of vitamins as well as manganese – a mineral that plays a crucial role in maintaining strong bones and facilitating wound healing. When it comes to cooking beef to perfection, a trusty cast-iron skillet is the way to go, allowing for a beautiful sear that’s both easy to achieve and visually appealing. To ensure a safe and comfortable cooking experience, these skillets often come with heat-resistant silicone holders that prevent accidental burns. Here are the nutritional details for this recipe: per serving, you can expect approximately 799 calories, with 46g of fats, 64g of protein, 38g of carbohydrates, 10g of fiber, and a moderate 14g of sugar.
