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Creating delicious, low calorie meals and snacks is IMPERITIVE if you are looking for safe and sustainable weight loss. On this page you will find quick, low calorie recipes you can EASILY incorporate into your daily eating routine. Browse the recipes below, choose which one you find the most appealing, and get cooking! The nutrition facts are listed under each recipe, to help fit it into your customized daily calorie needs for weight loss. You can also use these recipes to meal plan! 

weight loss energy balls. peanut butter chocolate enegry balls. weight loss recipe. high protein, high fiber.

Peanut Butter Chocolate Energy Balls

Total Time 10 minutes. Makes 12 energy balls. Serving size is 2 balls.


Per serving: 272 calories, 8 grams of protein, 4 grams of fiber. 


  • 1 cup rolled oats

  • 3 Tablespoons cocoa powder

  • 2 Tablespoons flaxseed meal

  • 1 Tablespoons chia seeds

  • 1/2 tsp vanilla

  • 1/2 cup water

  • 1/2 cup peanut butter

  • 2 Tablespoons of chocolate chips


1) Mix all ingredients in a large bowl. 

2) Form into small balls, around 1" balls. Refrigerate in air tight container for up to 2 weeks. Enjoy! 

Chicken Noodle Soup

Total Time: 15 minutes. Makes 12 cups of soup. 

Serving size is 2 cups of soup. 

Per serving: 322 calories, 30 grams of protein, 3 grams of fiber. 


  • 1 Tablespoon of olive oil

  • 2 large chicken breasts, cubed, season with salt and pepper

  • 1 cup chopped carrots

  • 2 celery stalks, chopped

  • 1 small onion, chopped

  • 1 garlic glove, minced 

  • 8 cups of low sodium chicken broth

  • 4 cups of cold water

  • 2 bay leaves

  • 1/4 cup chopped parsley

  • sprinkle fresh or dried thyme

  • 10 ounces egg noodles



1) Heat olive oil in large pot. add chicken and cook until browned. 

2) Add chopped vegetables and garlic. cook until softened. 

3) Add broth, water, bay leaves, parsley, thyme. bring pot to a boil then add egg noodles. Cook for 9 minutes, uncovered. Enjoy! 

weight loss soup, easy, quick weight loss recipe. chicken noodle soup. high protein soup.
salmon quinoa salad. low calorie recipe. high protein recipe. heart healthy recipe.


Salmon and Quinoa Salad with Citrus Vinaigrette


Makes 1 serving. Total cook time 25 minutes.

Per one serving: 459 calories, 32 grams of protein, 7 grams of fiber.


  • 1 - 3 ounce grilled or baked salmon fillet

  • 1/4 cup cooked quinoa

  • 2 cups of mixed greens

  • 1 cup chopped cherry tomatoes

  • 1/4 of a medium avocado 

  • 1 Tablespoon chopped walnuts

  • 1 Tablespoon low-fat feta cheese

Citrus Vinaigrette:

  • 2 tsp extra virgin olive oil

  • Fresh lemon juice from 1 lemon

  • 1 Tablespoon Dijon mustard

  • 1 tsp Honey

  • Salt and pepper to taste



1. Combine the salad ingredients into large bowl.

2. Whisk together all of the vinaigrette ingredients into a small bowl. 

3. Drizzle vinaigrette mixture over the salad for a heart-healthy and delicious meal! Enjoy!

Blackberry  Oatmeal Bake 

Makes 4 servings. Serving size 1/4 of the bake. Total cook time 25 minutes. 

Per 1 serving: 216 calories, 10 grams of protein, 7 grams of fiber. 

blackberry oatmeal bake. low calorie recipe. weight loss recipe. high fiber recipe.


  • 6 ounces blackberries (1 small container)

  • 1 ripe banana

  • 1 cup rolled oats

  • 2 tsp baking powder

  • 2 T maple syrup

  • 2/3 cup milk

  • 2 tsp vanilla

  • 2 T peanut butter

  • 1/2 tsp ground cinnamon

  • Greek yogurt (optional) 


1. Grease 16 ounce casserole dish. Pre-heat oven to 375 degrees. 

2. Combine all ingredients into blender, besides the blackberries. Blend until smooth. 

3. Pour mixture into casserole dish. Stir in 1/2 your blackberries. Add rest of blackberries on top. Bake for 20-25 minutes or until a toothpick comes out clean. Cut bake into quarters. Top with Greek yogurt if desired. Enjoy! 

scallops with charred lemona nd ragu. high protein, high fiber, low calorie recipe. easy , quick recipe. heart healthy recipe.
*Recipe and picture from


Seared Scallops with White Ragu and Charred Lemon


Makes 4 servings. Total cook time 25 minutes.

Per one serving: 255 calories, 21 grams of protein, 5 grams of fiber.


  • 3 tsp extra-virgin olive oil, divided

  • 1 pound spinach

  • 2 cloves garlic, minced

  • ½ teaspoon ground pepper, divided

  • 1 (15 ounce) can no-salt-added cannellini beans, drained and rinsed

  • 1 cup low-sodium chicken broth

  • ⅓ cup white wine

  • 1 tablespoon butter

  • 1 pound sea scallops

  • 1 lemon, halved


  1. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add greens and cook, stirring often, until wilted, about 4 minutes. Stir in garlic and 1/4 teaspoon pepper; cook, stirring occasionally, until fragrant, about 30 seconds. Add beans, broth and wine and bring to a simmer. Reduce heat to maintain a low simmer, cover and cook for 5 minutes. Remove from heat and stir in butter. Cover to keep warm.

  2. Meanwhile, sprinkle scallops with the remaining 1/4 teaspoon pepper. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until browned on both sides, about 4 minutes total. Add lemon halves to the pan, cut-side down, and cook until charred, about 2 minutes. Cut into wedges. Sprinkle the scallops and the bean ragu, serve with the lemon wedges.

heart healthy burrito recipe. weight loss burrito recipe. pinto bean burrito. low calorie burritos to meal prep.


Crispy Pinto Bean Burrito With Siracha Aioli 


Makes 6 servings. Total cook time 15 minutes.

Per one serving:  443 calories, 22 grams of protein, 12 grams of fiber.


  • 2 cups cooked brown rice

  • 1/3 c onion, chopped

  • 1 tsp extra virgin olive oil

  • 2-15 oz can low sodium pinto beans

  • 1 medium tomato, chopped

  • 3/4 cup nonfat plain Greek yogurt

  • 1 tsp chili powder

  • 1 tsp garlic powder

  • 1 tsp paprika

  • 1 tsp cumin

  • 1 tsp ground cumin

  • 1/4 tsp salt

  • 1 T hot sauce

  • 6 whole wheat tortillas (~6 inches diameter)

  • 1 cup reduced fat cheddar cheese

  • romaine lettuce, shredded

  • 1 medium avocado


  1. Heat oil in large frying pan. Add onions, sauté until softened, 3 minutes. Add seasoning, beans, tomatoes, hot sauce. Mix together and simmer until flavors combine, ~5 minutes. If desired, mash half the pinto beans for a softer mixture. Mix in the rice.

  2. Spoon 1/6 of the filling into each tortilla. Add 1/6 of the avocado, cheese, Greek yogurt, and romaine lettuce. Tightly roll burrito. Place into frying pan. Fry until lightly browned. Top with more Greek yogurt, cilantro, or guacamole or make our 4-ingredient chipotle aioli* if desired! Enjoy!

*Chipotle Aioli: Combine 1 cup of low fat mayonnaise, 1 T siracha, 1/4 t salt, 2 garlic cloves minced.

1 T= 17 calories

low calorie green goddess salad. weight loss salad. quick and easy weight loss salad.

Green Goddess Salad 


Makes 1 servings. Total cook time 10 minutes.

Per one serving:  417 calories, 32 grams of protein,  12 grams of fiber.


  • 2 cups mixed greens (spinach, kale, arugula)

  • 1 large cucumber, sliced

  • 1/4 medium avocado, diced

  • 1 green bell pepper, chopped

  • 1 cup broccoli florets, steamed

  • 1/2 cup green peas, cooked

  • handful of fresh herbs (parsley, cilantro, basil), chopped

  • 1 T Pumpkin seeds, toasted

  • 3 oz Grilled chicken

  • 1 T Green Goddess dressing


  1. In a large bowl, combine mixed greens, cucumber, avocado, bell pepper, broccoli, peas, grilled chicken and fresh herbs.

  2. Drizzle the Green Goddess dressing over the salad and toss gently to coat.

  3. Sprinkle toasted pumpkin seeds on top for added crunch.

  4. Serve immediately and enjoy this vibrant and nutritious salad!

heart healthy mediterranean chickpea bowl. low calorie recipe. high fiber recipe.
*Recipe and image from


Mediterranean Chickpea Bowl


Makes 2 servings. Total cook time 15 minutes.

Per one serving:  413 calories, 18 grams of protein,  11 grams of fiber.


  • 1- 15oz can chickpeas, drained and rinsed

  • 2 tablespoons olive oil, divided

  • 1 teaspoon za’atar seasoning (or Harissa, Italian, or coriander), divided

  • 1/4 cup full-fat plain Greek yogurt

  • 2 cups shredded lettuce

  • 1/2 cup cucumber slices

  • 1/2 cup cherry tomatoes

  • 1 tablespoon diced red onion

  • 1/4 cup crumbled feta cheese

  • 2 tablespoons fresh parsley, chopped


  1. In a large bowl, gently toss the chickpeas with 1 tablespoon olive oil and sprinkle with 1/2 teaspoon za’atar seasoning.

  2. In a non-stick skillet, cook the chickpeas over medium heat for 7-8 minutes, stirring frequently, until crispy and browned.

  3. In a small bowl, whisk together the Greek yogurt, remaining olive oil, and remaining za’atar seasoning.

  4. Divide the lettuce into two bowls.

  5. Top with chickpeas, cucumbers, tomatoes, red onion, feta, and parsley.

  6. Drizzle with yogurt sauce and additional olive oil, if desired.

cooling cucumber mint mocktail. low calorie. weight loss mocktail.
* Image from

Cooling Cucumber Mint Mocktail


Makes 2 servings. Total time 5 minutes.

Per one serving:  84 calories.


  • 1 large cucumber, sliced 

  • Juice of 2 limes 

  • 1/4 cup of fresh mint leaves

  • 2 T agave syrup

  • 8 oz sparkling water 


  1. Divide cucumber, mint, agave syrup, lime juice between two glasses. Muddle all together. 

  2. Add sparkling water and mix well. Garnish with thin slices of cucumber and top with additional mint leaves if desired. Enjoy!

low calorie strawberry spinach salad. spring produce. weight los ssalad.

Strawberry Spinach Salad


Makes 2 servings. Total time 10 minutes.

Serving size 1/2 cup mixture (74 calories) and 3 cups baby spinach. Per one serving:  114 calories.


  • 3 cups baby spinach leaves

  • 2 cups fresh, chopped strawberries

  • 1.5 T balsamic vinegar

  • 1/4 t ground black pepper

  • 1 T chopped fresh mint

  • juice 1 lime


  • Stir together the chopped strawberries, red onion, balsamic vinegar, pepper, mint, and lime juice. Allow flavors to blend for 10 minutes. Serve over baby spinach. 

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