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5 Fresh Vegetarian Meals for One Under 400 Calories

MyFitnessPal’s Recipes
by MyFitnessPal’s Recipes
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These fresh and easy vegetarian meals for one are ideal if you’re concerned about portion sizes and aren’t a fan of leftovers. From salads to chili to a curry, no two recipes is alike, yet they make good use of black beans and chickpeas — not to mention the vegetables you have on hand.



1/2 cup (120 ml) (120 ml) cooked quinoa
1/2 cup (120 ml) cooked black beans
1 cup (240 ml) lettuce, shredded
2 tablespoons (30 ml) salsa
1/4 avocado, sliced


Toss all ingredients together in a bowl and serve.

Nutrition (per serving): Calories: 202; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 345mg; Carbohydrate: 29g; Dietary Fiber: 6g; Sugar: 1g; Protein: 1g



2 15-ounce cans of chickpeas
1 pound (453 grams) frozen broccoli/cauliflower/carrot blend
1 bell pepper, diced
1 15-ounce can lite coconut milk
1 tablespoon (15 ml) curry paste
1 teaspoon (5 ml) curry powder
1 cup (240 ml) brown rice, cooked


Place all ingredients except brown rice in a large pot and simmer until heated through and slightly thickened, about 20 minutes. Serve over brown rice.

Nutrition (per serving): Calories: 385; Total Fat: 11g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 120mg; Carbohydrate: 58g; Dietary Fiber: 12g; Sugar: 7g; Protein: 16g



2 cups (480 ml) butternut squash, diced
2 15-ounce cans black beans, drained
1 red onion, diced
1 15-ounce can diced tomatoes
1 15-ounce can crushed tomatoes
2 tablespoons (30 ml) chili powder
2 tablespoons (30 ml) ground cumin
2 tablespoons (30 ml) smoked paprika


Place all ingredients in a large stockpot and simmer until butternut squash is tender and the flavors have melded about 30–40 minutes.

Nutrition (per serving): Calories: 281; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 251mg; Carbohydrate: 56g; Dietary Fiber: 20g; Sugar: 3g; Protein: 15g



2 medium sweet potatoes, microwave until tender
1 15-ounce can of black beans, drained
1 pound (453 grams) frozen spinach, thawed and drained
1/4 cup (60 ml) salsa
8 corn tortillas
1 15-ounce can of enchilada sauce
1/2 cup (120 ml) cheddar cheese, shredded


Preheat oven to 400°F. Dice cooked sweet potato and add to a large bowl with black beans, spinach and salsa; stir to combine. Divide mixture evenly between tortillas and roll up, then place seam-side down in a large baking dish. Pour enchilada sauce over the top and sprinkle evenly with cheddar cheese. Bake until heated through and cheese is melted, about 20 minutes.

Nutrition (per serving): Calories: 377; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 17mg; Sodium: 654mg; Carbohydrate: 70g; Dietary Fiber: 18g; Sugar: 9g; Protein: 20g



1 cup (240 ml) whole-wheat pasta, cooked
1/2 cup (120 ml) chickpeas, cooked
1/2 cup (120 ml) cherry tomatoes, halved
1 cup (240 ml) arugula
1 tablespoon (15 ml) pesto


Toss ingredients together in a bowl and serve.

Nutrition (per serving): Calories: 356; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrate: 64g; Dietary Fiber: 6g; Sugar: 6g; Protein: 14g

About the Author

MyFitnessPal’s Recipes
MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb, high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium


4 responses to “5 Fresh Vegetarian Meals for One Under 400 Calories”

  1. Avatar Cassandra Halm says:

    Yum! What are the serving sizes? Some seem more than one portion.

  2. Avatar UltimateV says:

    There are no serving sizes and the nutritional information is wrong and misleading. I used the MyFitnessPal nutrition calculator itself for the first recipe(Mexican Quinoa Salad) and it showed 320 kcal for 1 serving whereas here it is 202 kcal. This has happened on many recipes posted by MyFitnessPal. I recommend double checking every time as the recipe calculator often mistakes ingredients and picks wrong nutritional values.

  3. Avatar gabby says:

    These are definitely not one portion? Like with the sweet potato enchiladas, just one 15 oz can of black bean is 390 calories, and the recipe says that the whole thing is 377 calories. Good recipes but definitely misleading.

    • Avatar gabby says:

      So I just calculated the calories of that recipe using MFP, and it came out to 1,321 lol. So yeah, definitely not under 400 calories for the whole recipe.

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