14 Simple Recipes That Help You Feel Full on Fewer Calories Tonight

Hungry, but not into calorie math? These 14 recipes pack volume, protein, and fiber so you feel full without overdoing it.

They’re fast, colorful, and totally weeknight-friendly. Ready to eat big, feel satisfied, and still keep things light? Let’s cook.

1. Big-Bowl Greek Salad With Juicy Chicken

Save

This salad eats like a meal because it is one. Crunchy veg, salty bites of feta, and lean chicken make it super satisfying.

Serve it for lunch when you want something fresh but filling.

Ingredients:

• 6 oz cooked chicken breast, sliced
• 4 cups chopped romaine
• 1 cup cherry tomatoes, halved
• 1/2 large cucumber, chopped
• 1/4 red onion, thinly sliced
• 1/2 cup diced bell pepper
• 1/4 cup crumbled feta
• 8 kalamata olives, halved
• 1 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Whisk olive oil, lemon juice, oregano, salt, and pepper.
2. Toss romaine, tomatoes, cucumber, onion, and pepper with dressing.
3. Top with chicken, feta, and olives.

Add a handful of fresh mint or dill if you’re feeling fancy. Swap chicken for tuna or chickpeas to keep it just as filling.

2. Creamy Cottage Cheese Berry Bowl Glow-Up

Save

It’s like cheesecake that went to the gym. High-protein cottage cheese gets blended smooth and piled with berries.

Perfect for a sweet breakfast or an afternoon snack that actually lasts.

Ingredients:

• 1 cup low-fat cottage cheese
• 1/2 tsp vanilla extract
• 1 tsp honey or maple syrup
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tbsp chia seeds
• 1 tbsp sliced almonds
• Pinch of cinnamon

Instructions:

1. Blend cottage cheese with vanilla, honey, and cinnamon until creamy.
2. Spoon into a bowl and top with berries.
3. Finish with chia seeds and almonds.

Want extra volume? Stir in a handful of chopped spinach before blending—can’t taste it, promise. FYI, it’s great frozen for 30 minutes as a soft-serve vibe.

3. Zesty Shrimp And Zoodle Scampi

Save

All the garlicky goodness of scampi with light, twirlable zucchini noodles. You get a huge bowl for not many calories.

Date-night fast, weeknight easy.

Ingredients:

• 12 oz large shrimp, peeled and deveined
• 4 cups zucchini noodles
• 2 tsp olive oil
• 4 cloves garlic, minced
• 1/4 cup low-sodium chicken broth
• 2 tbsp lemon juice
• 1/4 tsp red pepper flakes
• 2 tbsp chopped parsley
• Salt and black pepper to taste

Instructions:

1. Heat 1 tsp oil in a large skillet over medium. Sauté garlic 30 seconds.
2. Add shrimp, salt, pepper, and red pepper flakes. Cook 2–3 minutes until pink; remove.
3. Add broth and lemon juice. Simmer 1 minute, then toss in zoodles with remaining oil.
4. Cook 1–2 minutes until just tender. Return shrimp and parsley; toss.

Top with a spoon of grated Parmesan if you like. Swap half the zoodles for whole-wheat spaghetti when you want extra carbs.

4. High-Volume Veggie Egg White Scramble

Save

Breakfast that fills you up without slowing you down. Egg whites plus heaps of veggies create a skillet the size of your dreams.

Brunch who? You’ve got this on a Tuesday.

Ingredients:

• 1 cup egg whites
• 1 cup chopped mushrooms
• 1 cup baby spinach
• 1/2 cup diced tomatoes
• 1/4 cup chopped red onion
• 1 tsp olive oil
• 1 oz crumbled goat cheese (optional)
• Salt, black pepper, and 1/4 tsp garlic powder

Instructions:

1. Heat oil in a nonstick skillet. Sauté onion and mushrooms 4 minutes.
2. Add spinach and tomatoes; cook until wilted.
3. Pour in egg whites, season, and gently fold until set.
4. Sprinkle goat cheese on top and remove from heat.

Serve with a slice of sprouted toast or spoon into a warm low-carb tortilla. Add hot sauce, because obviously.

5. Loaded Lentil And Veg Soup That Hugs You

Save

Thick, hearty, and ridiculously filling thanks to fiber-rich lentils. One pot feeds you for days without tasting like leftovers.

Rainy day? This is your cozy friend.

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 cup dry green or brown lentils, rinsed
• 1 can (14.5 oz) diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 2 cups chopped kale
• Salt and black pepper to taste

Instructions:

1. Sauté onion, carrots, and celery in oil 6 minutes. Add garlic for 30 seconds.
2. Stir in lentils, tomatoes, broth, cumin, and paprika. Bring to a boil.
3. Reduce heat and simmer 25–30 minutes until lentils tender.
4. Fold in kale and cook 5 minutes. Season to taste.

Squeeze in lemon to brighten everything. For extra protein, add shredded chicken or a can of white beans.

6. Crunchy Taco Salad With Turkey And Lime

Save

All the taco fun, none of the greasy regret. Lean ground turkey, crisp lettuce, and a zippy lime yogurt dressing keep it light.

Tuesday night just leveled up.

Ingredients:

• 8 oz lean ground turkey (93–99%)
• 1 tsp olive oil
• 1 tbsp taco seasoning
• 4 cups chopped romaine
• 1/2 cup black beans, rinsed
• 1/2 cup corn kernels (fresh or frozen, thawed)
• 1/2 cup diced tomatoes
• 1/4 cup diced red onion
• 1/4 avocado, diced
• 2 tbsp cilantro, chopped
• 1/3 cup nonfat Greek yogurt
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions:

1. Heat oil in a skillet. Brown turkey with taco seasoning until cooked through.
2. Whisk yogurt, lime juice, salt, and pepper.
3. Layer romaine with beans, corn, tomatoes, onion, avocado, and cilantro.
4. Top with turkey and drizzle dressing.

Crush a few baked tortilla chips on top if you crave crunch. Hot sauce is non-negotiable, IMO.

7. Spicy Tofu Stir-Fry Over Cauli Rice

Save

Fast, fiery, and veggie-stacked. Crispy-edged tofu and saucy peppers over light, fluffy cauliflower rice hit the spot.

Meal-prep this and you’ll actually look forward to leftovers.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 2 tsp sesame oil
• 1 red bell pepper, sliced
• 2 cups broccoli florets
• 2 green onions, chopped
• 3 cups cauliflower rice
• 2 tbsp low-sodium soy sauce or tamari
• 1 tbsp sriracha
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 2 cloves garlic, minced
• 1 tsp cornstarch mixed with 2 tbsp water

Instructions:

1. Stir soy sauce, sriracha, vinegar, ginger, garlic, and cornstarch slurry.
2. Heat 1 tsp oil in a large pan. Crisp tofu 6–8 minutes; remove.
3. Add remaining oil, bell pepper, and broccoli; cook 4–5 minutes.
4. Return tofu, pour sauce, and toss until thickened.
5. Microwave or sauté cauliflower rice 2–3 minutes; serve stir-fry on top and garnish with green onions.

Sprinkle with sesame seeds for flair. Swap tofu for shrimp if you want it extra lean and speedy.

8. Creamy Tomato Basil Protein Soup

Save

Silky tomato soup that actually fills you thanks to blended white beans. It tastes indulgent but keeps calories friendly.

Pair with a crisp salad and call it dinner.

Ingredients:

• 1 tsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 can (28 oz) crushed tomatoes
• 1 can (15 oz) cannellini beans, rinsed
• 2 cups low-sodium vegetable broth
• 1/2 cup chopped fresh basil
• 1/4 tsp red pepper flakes
• Salt and black pepper to taste

Instructions:

1. Sauté onion in oil 5 minutes. Add garlic for 30 seconds.
2. Add tomatoes, beans, broth, red pepper flakes, salt, and pepper. Simmer 10 minutes.
3. Blend until smooth and stir in basil.

Finish with a spoon of Greek yogurt for creaminess. Serve with roasted veggies for more volume.

9. Savory Yogurt Bowl With Cucumber And Herbs

Save

Think tzatziki but make it a meal. Thick Greek yogurt plus crunchy veg and spices keep you full for hours.

No cooking required—love that for us.

Ingredients:

• 1 cup nonfat Greek yogurt
• 1/2 cup diced cucumber
• 1/4 cup cherry tomatoes, halved
• 1 tbsp chopped dill
• 1 tbsp chopped mint
• 1 tsp olive oil
• 1 tsp lemon zest
• 1 tbsp lemon juice
• Pinch of za’atar or sumac
• Salt and black pepper to taste

Instructions:

1. Stir yogurt with lemon zest, juice, salt, and pepper.
2. Top with cucumber, tomatoes, dill, and mint.
3. Drizzle with olive oil and sprinkle za’atar or sumac.

Add a handful of chickpeas or a soft-boiled egg if you want extra protein. Scoop with crunchy veggies for bonus volume.

10. Chili-Lime Salmon With Roasted Broccoli

Save

Flaky, citrusy salmon and a mountain of roasted greens. It’s fast, flavorful, and super satisfying.

Sheet pan magic, minimal cleanup—chef’s kiss.

Ingredients:

• 2 salmon fillets (5–6 oz each)
• 4 cups broccoli florets
• 2 tsp olive oil
• 1 tsp chili powder
• 1/2 tsp garlic powder
• 1 lime, zested and juiced
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan.
2. Toss broccoli with 1 tsp oil, salt, and pepper. Roast 10 minutes.
3. Mix remaining oil with chili powder, garlic powder, lime zest, and juice. Brush on salmon.
4. Push broccoli to sides, add salmon to pan, and roast 10–12 minutes until flaky.

Serve with a pile of lime wedges and chopped cilantro. Swap broccoli for asparagus when it’s in season.

11. Giant Crunchy Slaw With Peanut-Lime Chicken

Save

Meet the salad that never gets boring. Shredded veggies, juicy chicken, and a lightened-up peanut-lime dressing bring big flavor.

Meal-prep it and feel smug all week.

Ingredients:

• 3 cups shredded cabbage or coleslaw mix
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 2 green onions, sliced
• 8 oz cooked chicken breast, shredded
• 1 tbsp chopped peanuts
• 1/4 cup cilantro, chopped
• 2 tbsp powdered peanut butter (or 1 tbsp natural peanut butter)
• 2 tbsp warm water
• 1 tbsp lime juice
• 1 tsp soy sauce
• 1 tsp honey
• 1/2 tsp grated ginger

Instructions:

1. Whisk peanut powder with water, lime juice, soy sauce, honey, and ginger.
2. Toss cabbage, carrots, bell pepper, and green onions with dressing.
3. Top with chicken, cilantro, and peanuts.

Add sliced jalapeño if you like heat. Swap chicken for edamame to keep it vegetarian and protein-packed.

12. Cauliflower Gnocchi Veggie Skillet (No Sad Sauce)

Save

Store-bought cauliflower gnocchi turns golden and crisp, then bathes in a quick tomato-garlic situation. You get pasta vibes with fewer calories.

It tastes like cheat night but isn’t.

Ingredients:

• 1 bag (12–14 oz) cauliflower gnocchi
• 2 tsp olive oil, divided
• 2 cups cherry tomatoes, halved
• 2 cups baby spinach
• 3 cloves garlic, sliced
• 1/4 tsp red pepper flakes
• Salt and black pepper to taste
• 2 tbsp grated Parmesan (optional)

Instructions:

1. Heat 1 tsp oil in a nonstick pan. Cook gnocchi 8–10 minutes until browned; remove.
2. Add remaining oil, garlic, and red pepper flakes; cook 30 seconds.
3. Add tomatoes and a pinch of salt; cook 3–4 minutes until saucy.
4. Stir in spinach to wilt, then toss back gnocchi. Season and top with Parmesan.

Throw in sautéed mushrooms or zucchini for more volume. Pro tip: don’t overcrowd the pan—crisp edges or bust.

13. Hearty Bean And Tuna Power Panzanella

Save

Bread salad, but make it protein-forward. Crisped whole-grain cubes, tuna, and white beans soak up a tangy dressing.

It’s pantry-friendly and surprisingly elegant.

Ingredients:

• 2 cups whole-grain bread, cubed
• 1 tsp olive oil
• 1 can (5 oz) tuna in water, drained
• 1/2 can (7–8 oz) cannellini beans, rinsed
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, chopped
• 2 tbsp red wine vinegar
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 1 small garlic clove, minced
• Salt and black pepper to taste
• Handful fresh basil, torn

Instructions:

1. Toss bread with 1 tsp oil, salt, and pepper; toast in a skillet until crisp.
2. Whisk vinegar, olive oil, Dijon, garlic, salt, and pepper.
3. Combine tomatoes, cucumber, beans, tuna, and toasted bread. Toss with dressing and basil.

Let it sit 5 minutes so the bread soaks the dressing. Add capers for a briny pop—trust me.

14. Chocolate Banana Protein Ice Cream (No Machine)

Save

Ice cream night without the sugar crash. Frozen banana, cocoa, and protein blend into a thick, dreamy scoop.

Dessert that doubles as a recovery snack? Yes, please.

Ingredients:

• 2 large ripe bananas, sliced and frozen
• 1 scoop chocolate protein powder
• 1 tbsp unsweetened cocoa powder
• 1/4–1/3 cup unsweetened almond milk
• 1/2 tsp vanilla extract
• Pinch of salt
• 1 tbsp mini dark chocolate chips (optional)

Instructions:

1. Add bananas, protein, cocoa, vanilla, salt, and half the milk to a blender.
2. Blend, adding more milk as needed, until thick and creamy.
3. Scoop into a bowl and sprinkle chocolate chips.

Swirl in a spoon of peanut butter or crumble a rice cake for crunch. Freeze 15 minutes for a firmer scoop.

You made it to the end—now your menu for the week basically planned itself. These recipes keep portions big, flavors bold, and calories reasonable, so you feel satisfied without the snooze.

Pick one tonight and watch your hunger tap out early. Seriously, you’ve got delicious options for days.