20 Meat-Lover Meals—Under 400 Calories!

Demi Tsasis
by Demi Tsasis
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20 Meat-Lover Meals—Under 400 Calories!

Meaty meals are hearty and filling, but that doesn’t mean they have to weigh you down! Here are 20 protein-rich dishes that are high on taste and low in calories. Consider your weeknight dinners for this month planned!

Poultry

1. Skinny Chicken Parmesan
Nutrition (per serving): Calories: 174; Total Fat: 7g; Saturated Fat: 2.5g; Monounsaturated Fat: 3g; Cholesterol: 62mg; Sodium: 407mg; Total Carbohydrate: 5g; Dietary Fiber: 1g; Sugars: 1g; Protein: 22g

2. Chicken Enchiladas
Nutrition (per serving): Calories: 194; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 27mg; Sodium: 640mg; Carbohydrate: 21g; Dietary Fiber: 10g; Sugar: 5g; Protein 18g

3. Baked Honey Mustard Chicken
Nutrition (per serving): Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 98mg; Sodium: 295mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 18g; Protein: 39g

4. Stuffed Chicken & Sautéed Kale with Pine Nuts
Nutrition (per serving): Calories: 369; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 185mg; Sodium: 333mg; Total Carbohydrate: 13g; Dietary Fiber: 1g; Sugars 2g; Protein: 42g

5. Chicken & Black Bean Burrito Bowls
Nutrition (per serving): Calories: 397; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 20mg; Sodium: 417mg; Total Carbohydrates: 48g; Dietary Fiber: 14g; Sugars: 8g; Protein: 23g

Beef

6. Cheesy Meatloaf Minis
Nutrition (per serving): Calories: 254; Total Fat: 11g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 112mg; Sodium: 607mg; Total Carbohydrate: 11g; Dietary Fiber: 1g; Sugars: 6g; Protein: 28g

7. Thai Beef Kabobs with Garden Vegetable Sauté
Nutrition (per serving): Calories: 256; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 61mg; Sodium: 248mg; Total Carbohydrates: 14g; Dietary Fiber: 2g; Sugars: 6g; Protein: 27g

8. Cilantro Burgers with Sriracha Mayo
Nutrition (per serving): Calories: 329; Total Fat: 14g; Saturated Fat: 4g; Cholesterol: 69mg; Sodium: 543mg; Total Carbohydrates: 22g; Dietary Fiber: 1g; Sugars: 3g; Protein: 26g

9. Grilled Steak Sandwiches
Nutrition (per serving): Calories: 350; Total Fat: 11g; Saturated Fat: 2.5g; Cholesterol: 64mg; Sodium: 571mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 5g; Protein 28g

10. Meat & Grain Burgers
Nutrition (per serving): Calories: 381; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 85mg; Sodium: 497mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 5g; Protein: 27g

Pork

11. Smoky Pork Stir-Fry
Nutrition (per serving): Calories: 165; Total Fat: 6.4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 46mg; Sodium: 323mg; Total Carbohydrate: 10g; Dietary Fiber: 3g; Sugars: 6g; Protein: 17g

12. Poached Egg & Crispy Prosciutto Avocado Toast 
Nutrition (per serving): Calories: 275; Total Fat: 13 g; Saturated Fat: 3 g; Monounsaturated Fat: 3 g; Cholesterol: 215 mg; Sodium: 336 mg; Total Carbohydrate: 25 g; Dietary Fiber: 7 g; Sugars: 4 g; Protein: 16 g

13. Baked Egg & Ham Tortilla 
Nutrition (per serving): Calories: 279; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 220mg; Sodium: 584mg; Total Carbohydrate: 24g; Dietary Fiber: 4g; Sugars: 5g; Protein: 21g

14. Egg with Bacon + Brussels Sprout Hash 
Nutrition (per serving): Calories: 321; Total Fat: 25 g; Saturated Fat: 5 g; Monounsaturated Fat: 13 g; Cholesterol: 224 mg; Sodium: 581 mg; Total Carbohydrate: 12 g; Dietary Fiber: 6 g; Sugars: 3 g; Protein: 15 g

15. Roasted Pork Tenderloin Tacos 
Nutrition (per serving): Calories: 362; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 82mg; Sodium: 4238mg; Total Carbohydrates: 27g; Dietary Fiber: 6g; Sugars: 4g; Protein: 28g

Seafood

16. Sautéed Tuna Steaks with Garlic Sauce 
Nutrition (per serving): Calories: 148; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 32mg; Sodium: 107mg; Total Carbohydrate: 1g; Dietary Fiber: 0g; Sugars: 0g; Protein: 20g

17. Baked Cod with Pineapple Avocado Salsa 
Nutrition (per serving): Calories: 204; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 50mg; Sodium: 220mg; Total Carbohydrate: 10g; Dietary Fiber: 4g; Sugars: 6g; Protein: 26g

18. Coconut Curry Shrimp & Green Beans 
Nutrition (per serving): Calories: 291; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 230mg; Sodium: 243mg; Total Carbohydrate: 14g; Dietary Fiber: 3g; Sugars 2g; Protein: 33g

19. Maple Glazed Grilled Salmon 
Nutrition (per serving): Calories: 305; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 88mg; Sodium: 288mg; Total Carbohydrate: 18g; Dietary Fiber: 0g; Sugars 16g; Protein: 30g

20. Mahi Mahi Tacos with Corn & Tomato Salsa 
Nutrition (per serving): Serves: Calories: 315; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 83g; Sodium: 440mg; Total Carbohydrate: 40g; Dietary Fiber: 6g; Sugars: 7g; Protein: 25g

About the Author

Demi Tsasis
Demi Tsasis

Demi is the marketing coordinator for MyFitnessPal. She’s an avid home chef, photographer and dog lover. When she isn’t whipping up Mediterranean-inspired cuisine with produce from her urban garden, she can be found walking her dog, shopping, or attending group fitness classes in her Oakland, CA neighborhood. Check her out on Instagram to see what she’s up to.

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