The convenience of takeout comes at a price to your bank account and your waistline. But sometimes the thought of cooking for one seems like more trouble than it’s worth. With these efficient single-serve meals, you’ll spend less time prepping and cleaning — and won’t have to stress about having leftovers to tempt you later. Best of all, these recipes all have less than 400 calories.
1. CHICKEN SALAD LETTUCE WRAPS
Ingredients
- 4 ounces (118 ml) grilled chicken, diced
- 1/4 cup (59 ml) celery, diced
- 1/4 cup (59 ml) carrot, diced
- 3 tablespoons (44 ml) Greek yogurt
- 1 teaspoon (5 ml) Dijon mustard
- 1/4 avocado, diced
- 4 large lettuce leaves
Directions
Mix diced chicken, celery, carrot, Greek yogurt and mustard together in a bowl. Divide between lettuce leaves and top with avocado.
Nutrition (per serving): Calories: 255; Total Fat: 7g; Saturated Fat: 6g; Monounsaturated Fat: 7g; Cholesterol: 56mg; Sodium: 256mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 14g; Protein: 33g
2. CHICKEN ZOODLE SOUP
Ingredients
- 2 teaspoons (10 ml) olive oil
- 1/3 cup (80 ml) celery, diced
- 1/3 cup (80 ml) carrot, diced
- 4 ounces (118 ml) cooked chicken, shredded
- 2 cups (480 ml) chicken broth
- 1 zucchini, spiralized
- 1 tablespoon (15 ml) dill, chopped
Directions
Saute celery and carrot with olive oil in large pan for 5 minutes. Add cooked chicken and broth and simmer until vegetables are tender.
Pour soup over spiralized zucchini, sprinkle with dill and serve.
Nutrition (per serving): Calories: 383; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 22mg; Sodium: 145mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 43g
3. CHICKEN HUMMUS WRAP
Ingredients
- 1 whole-wheat tortilla
- 3 ounces (85 grams) grilled chicken
- 2 tablespoons (30 ml) hummus
- 2 slices tomato
- 1/4 cup (60 ml) cucumber, sliced
Directions
Spread hummus on tortilla. Top with chicken, cucumber and tomato. Wrap and enjoy.
Nutrition (per serving): Calories: 300; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 50mg; Sodium: 600mg; Carbohydrate: 42g; Dietary Fiber: 8g; Sugar: 14g; Protein: 22g
4. BUFFALO CHICKEN WRAP
Ingredients
- 1 whole-wheat tortilla
- 3 ounces (85 grams) grilled chicken, diced
- 2 tablespoons (30 ml) Greek yogurt
- 1–2 teaspoons (5–10 ml) hot sauce
- 1/4 cup (60 ml) celery sticks
Directions
Mix chicken, Greek yogurt and hot sauce together in a bowl. Wrap in tortilla with celery sticks.
Nutrition (per serving): Calories: 244; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 51mg; Sodium: 600mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 4g; Protein: 22g
5. AUTUMN CHICKEN SALAD
Ingredients
- 4 ounces (115 grams) rotisserie chicken, diced
- 1/2 medium apple, diced
- 1 tablespoon (15 ml) walnuts, chopped
- 2 tablespoons (30 ml) Greek yogurt
- 1 teaspoon (5 ml) Dijon mustard
- 1/4 cup (60 ml) celery, diced
- 2 cups (480 ml) mixed greens
Directions
Mix chicken, apple, walnuts, yogurt, mustard and celery in a bowl. Serve over a bed of mixed greens.
Nutrition (per serving): Calories: 331; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 51mg; Sodium: 254mg; Carbohydrate: 29g; Dietary Fiber: 11g; Sugar: 14g; Protein: 23g
