Gym membership?..CHECK, high motivation playlist? ..CHECK, the most NEON water bottle on Amazon ?..CHECK, fast weight loss meals?.. err. Losing weight can be difficult and time-consuming, but you can see rapid results by making intelligent choices about what you eat. One key to successful weight loss is incorporating low-calorie meals into your diet. The challenge, however, is finding tasty recipes to satisfy your weight loss efforts. This article will share five delicious low-calorie recipes that can help you lose weight fast.

Cooking at home has numerous benefits when it comes to losing weight. First, it gives you greater control over your meals’ ingredients and portion sizes. This can be especially useful for cutting calories and making healthier food choices. Home cooking can save you money compared to eating out or buying pre-packaged meals. It also lets you be more mindful of your food, as you can clearly see what goes into each dish. Finally, home cooking can be a fun and enjoyable activity and a great way to bond with family and friends.

Low calorie recipe options

Here are five delicious low-calorie recipes that are relatively quick to prep and can benefit any weight management plan.

Grilled chicken with roasted vegetables

This healthy and flavorful dish is sure to become a staple in your weight loss meal plan. The chicken is perfectly grilled, while the vegetables are roasted to bring out their natural sweetness. This recipe is easy to customize with your favorite herbs and spices, making it a versatile option for any night of the week. Here are the Ingredients:


  • E4 small boneless, skinless chicken breasts
  • E1 medium zucchini (courgette), sliced
  • E1 medium yellow squash, sliced
  • E1 medium red bell pepper, sliced
  • E1 medium onion, sliced
  • E1 tbsp olive oil
  • ESalt and pepper, to taste
  • EHerbs or spices of your choice (optional)

Start by preheating your grill or grill pan to medium-high heat. Season the chicken breasts with salt, pepper, and any additional desired herbs or spices. Grill the chicken for 6-8 minutes on each side or until it is cooked through and reaches an internal temperature of 165°F (74 C). Meanwhile, toss the sliced vegetables in olive oil and season with salt and pepper. Grill or roast the vegetables until they are tender and slightly charred. Serve the chicken and vegetables together, garnished with any additional herbs or spices as desired.

Quinoa and black bean salad

This protein-packed salad is an excellent choice for a light lunch or dinner. The combination of quinoa and black beans provides a complete source of plant-based protein, making it a perfect option for vegetarians or anyone looking to incorporate more plant-based meals into their diet. This recipe is also high in fiber and nutrients, thanks to adding various colorful vegetables. To make this salad, you will need the following:


  • E1 cup quinoa
  • E1 can black beans, drained and rinsed
  • E1 small red bell pepper, diced
  • E1 small yellow bell pepper, diced
  • E1 small orange bell pepper, diced
  • E1 small red onion, diced
  • E1 cup cherry tomatores, halved
  • E1/4 cup chopped fresh cilantro (coriander)
  • E2 tbsp olive oil
  • E2 tbsp red wine vinegar
  • ESalt and pepper, to taste

To prepare this salad, cook the quinoa according to the package instructions. Allow it to cool slightly, then add it to a large mixing bowl with the black beans, diced vegetables, and cilantro. Whisk together the olive oil, red wine vinegar, salt, and pepper in a separate small bowl to make the dressing. Pour the dressing over the quinoa and vegetable mixture and toss to combine. Serve the salad chilled or at room temperature, garnished with additional cilantro if desired.

Shrimp and broccoli stir fry

This quick and easy stir fry is a delicious and satisfying way to incorporate more seafood and vegetables into your diet. The combination of succulent shrimp and crunchy broccoli is winning, and the dish comes together in just minutes. This recipe is also highly customizable, so feel free to add your favorite vegetables or swap the shrimp for another protein if desired. You will need the following ingredients for this recipe:


  • E1 lb large shrimp (prawn), peeled and deveined
  • E1 medium head of broccoli, cut into florets
  • E1 small carrot, julienned
  • E1 small bell pepper, thinly sliced
  • E2 cloves garlic, minced
  • E1 tsp fresh grated ginger
  • E2 tbsp low-sodium soy sauce
  • E1 tsp sesame oil
  • E1 tsp cornstarch
  • E1 tbsp vegetable oil

Heat the vegetable oil in a large wok or frying pan over medium-high heat. Add the shrimp and cook until they are pink and opaque, about 2-3 minutes per side. Remove the shrimp from the pan and set them aside. Add the broccoli, carrot, bell pepper, garlic, and ginger to the pan and stir fry until the vegetables are tender-crisp about 3-4 minutes.

Whisk together the soy sauce, sesame oil, and cornstarch in a small bowl. Add the soy sauce mixture to the pan and stir to combine. Return the cooked shrimp to the pan and stir until everything is well coated in the sauce. Serve the stir fry hot, garnished with sesame seeds or additional chopped fresh herbs if desired.

Turkey and vegetable soup

This hearty and comforting soup is perfect for a healthy and satisfying meal. It is packed with lean protein from the turkey and a variety of nutritious vegetables. This recipe is easy to make in advance and is an excellent option for meal prep or busy weeknight dinners. You will need:


  • E1 tbsp olive oil
  • E1 small onion, diced
  • E2 cloves garlic, minced
  • E1 lb lean ground turkey
  • E1 medium carrot, diced
  • E1 medium zucchini (courgette), diced
  • E1 cup green beans, trimmed and cut into 1-inch pieces
  • E1 14.5 oz can diced tomatoes
  • E4 cups low-sodium chicken broth
  • E1 tsp dried oregano
  • E1 tsp dried basil
  • ESalt and pepper, to taste

Heat the olive oil in a large pot over medium heat to prepare this soup. Add the onion and garlic and cook until the onion is translucent about 5 minutes. Add the ground turkey and cook until it is browned, breaking it into small pieces as it cooks. Add the carrot, zucchini, green beans, diced tomatoes, chicken broth, oregano, and basil to the pot. Bring the soup to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the vegetables are tender. Season the soup with salt and pepper to taste. Serve the soup hot, garnished with additional herbs or a sprinkle of parmesan cheese if desired.

Baked salmon with roasted sweet potatoes

Healthy and flavorful, this dinner is sure to become a new favorite. The salmon is baked to perfection and is paired with sweet and tender roasted sweet potatoes. This recipe is rich in protein, healthy fats, and complex carbohydrates, making it a balanced and satisfying meal. For the ingredients:


  • E4 6-oz salmon fillets
  • E1 tbsp olive oil
  • ESalt and pepper, to taste
  • E2 medium sweet potatoes, cut into 1-inch cubes (or roast some wedges if preferred)
  • E1 tsp paprika
  • E1/2 tsp garlic powder
  • E1/2 tsp onion powder

Preheat your oven to 400°F (204 C). Place the salmon fillets on a baking sheet and brush them with olive oil. Season them with salt and pepper. Roast the salmon for 10-12 minutes until it is cooked through and flakes easily with a fork. Meanwhile, toss the sweet potato cubes in olive oil and season them with paprika, garlic powder, onion powder, salt, and pepper. Spread the sweet potatoes in a single layer on a separate baking sheet. Roast the sweet potatoes for 20-25 minutes or until tender and lightly browned. Serve the salmon and sweet potatoes together, garnished with additional herbs or a squeeze of lemon juice if desired.

Tips for making recipes even more weight loss friendly

Incorporating these delicious low-calorie recipes into your diet is an excellent step towards achieving your weight loss goals. Still, you can follow a few additional tips to make these recipes even more weight-loss-friendly. Here are a few ideas to consider:

Use low-fat or fat-free dairy products

In many of your recipes, you may have the option to use dairy products such as milk, cheese, or sour cream. Choosing low-fat or fat-free versions of these products can help reduce the calorie and fat content of the recipe without sacrificing flavor.

Choose lean proteins

Lean proteins such as chicken, turkey, fish, and plant-based options like beans and tofu are lower in calories and fat than higher-fat meats like beef or pork. Consider using these options in your recipes to help cut calories.

Remove skin from poultry

The skin on chicken and turkey can add extra calories and fat to a dish. Removing the skin can help reduce these recipes’ calorie and fat content.

Substitute refined grains with whole grains

Whole grains like quinoa, brown rice, and whole wheat pasta are higher in fiber and nutrients than refined grains like white rice and pasta. Consider using whole grains in these recipes to increase the nutrient content and add extra staying power.

Conclusion - Fast Weight Loss Meals for the Time Poor

Alright, alright, we get it. You want to lose weight, and you want to do it FAST. And who doesn’t, right? But seriously, these five low-calorie recipes are a great place to start your weight loss journey. They’re tasty, easy to make, and won’t leave you feeling hungry or deprived. So go ahead, try them, and watch the pounds melt away! Remember that weight loss is hard work and requires dedication and consistency. But hey, at least you’ll have some delicious meals to fuel your efforts. Happy weight loss!

By the way, if you are thinking of starting a new keto diet, we have a beginner’s guide HERE to help you get going.

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