10 Dinner Ideas Under 400 Calories You’ll Crave All Week

By Brandon D / October 4, 2025

Here’s the truth: weeknight dinners should be delicious, low-effort, and not wreck your calorie budget. These 10 dinners clock in under 400 calories per serving, pack big flavor, and come together fast. Think fresh herbs, bright citrus, crunchy textures, and sauces that taste way more indulgent than they are.

We’re talking juicy chicken, cozy soups, protein-packed bowls, and a pasta that feels like a cheat meal (it’s not). Ready to eat well without feeling like you’re dieting? Let’s cook.

1. Lemony Herb Chicken With Garlicky Zucchini Ribbons

Bright, zesty, and done in under 25 minutes, this is the weeknight hero you didn’t know you needed. The lemon-garlic pan sauce tastes restaurant-level, and the zucchini ribbons keep it light but satisfying. Perfect for nights when you want “fancy” without the effort.

Ingredients:

• 2 small boneless skinless chicken breasts (10–12 oz total), pounded to 1/2-inch thick
• 1 tablespoon olive oil
• 1/2 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper, divided
• 1 teaspoon dried oregano
• 1 lemon (zest and juice)
• 2 garlic cloves, minced
• 1/2 cup low-sodium chicken broth
• 1 teaspoon Dijon mustard
• 2 medium zucchinis, shaved into ribbons with a peeler
• 2 tablespoons chopped fresh parsley
• 1 teaspoon capers (optional, but amazing)

Instructions:

1. Season chicken on both sides with half the salt and pepper, plus the oregano and lemon zest.
2. Heat olive oil in a large skillet over medium-high. Sear chicken 3–4 minutes per side until golden and cooked through. Transfer to a plate.
3. Lower heat to medium. Add garlic; cook 30 seconds. Stir in broth, lemon juice, Dijon, and capers. Simmer 2 minutes to reduce slightly.
4. Add zucchini ribbons and remaining salt/pepper. Toss 1–2 minutes until just tender but still crisp.
5. Return chicken and any juices to the skillet. Spoon sauce over top. Finish with parsley.

Serve with a sprinkle of extra lemon zest for brightness. Variation: swap zucchini for shaved asparagus or ribbons of carrot. Pro tip: don’t overcook the zucchini—keep that snap!

2. Smoky Chipotle Turkey Taco Lettuce Cups

All the taco flavor with none of the heavy. These lettuce cups are smoky, tangy, and crunch-forward thanks to crisp romaine and quick-pickled onions. It’s a weeknight fiesta, minus the food coma.

Ingredients:

• 1 pound lean ground turkey (93% lean)
• 1 tablespoon olive oil
• 1 small onion, finely diced
• 2 garlic cloves, minced
• 1 tablespoon tomato paste
• 1–2 teaspoons chipotle in adobo, minced (to taste)
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon kosher salt
• 1/4 cup low-sodium chicken broth or water
• 1 head romaine or butter lettuce, leaves separated
• 1 cup cherry tomatoes, quartered
• 1/4 cup red onion, thinly sliced
• 1/4 cup chopped cilantro
• 1 lime, cut into wedges
• Optional: 1/4 cup crumbled cotija or feta

Instructions:

1. Heat oil in a skillet over medium. Sauté onion 3–4 minutes until softened; add garlic and cook 30 seconds.
2. Add turkey. Cook, breaking up meat, until no longer pink, 5–6 minutes.
3. Stir in tomato paste, chipotle, cumin, chili powder, and salt. Add broth and simmer 2–3 minutes until saucy.
4. Load lettuce leaves with turkey, tomatoes, red onion, and cilantro. Squeeze lime over top. Add cotija if using.

Serve with extra lime and hot sauce. Variation: use ground chicken or plant-based crumbles. Pro tip: double the turkey and freeze half—future-you will be thrilled.

3. Sheet-Pan Citrus Salmon With Roasted Broccoli

One pan, minimal cleanup, maximum payoff. The salmon gets bathed in a citrus-soy glaze while broccoli roasts to crispy edges. It’s clean, fresh, and shockingly fast for how beautiful it looks.

Ingredients:

• 2 salmon fillets (4–5 oz each)
• 3 cups broccoli florets
• 1 tablespoon olive oil
• 1/2 teaspoon kosher salt, divided
• 1/4 teaspoon black pepper
• 1 orange (zest and 2 tablespoons juice)
• 1 tablespoon low-sodium soy sauce or tamari
• 1 teaspoon honey
• 1 teaspoon rice vinegar
• 1/2 teaspoon grated fresh ginger (or 1/4 tsp ground)
• Sesame seeds and sliced scallions for garnish

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.
2. Toss broccoli with olive oil, half the salt, and pepper. Spread on the pan and roast 8 minutes.
3. Meanwhile, whisk orange zest/juice, soy, honey, vinegar, and ginger.
4. Push broccoli to the sides; place salmon in the center. Brush salmon with glaze and spoon some over broccoli.
5. Roast 8–10 more minutes, until salmon flakes easily.

Finish with sesame seeds and scallions. Serve with a lemon wedge or a spoon of yogurt if you like it creamy. Variation: swap broccoli for green beans or asparagus—same timing.

4. Creamy Tomato Basil Chickpea Skillet

All the comfort of creamy tomato pasta—but chickpeas step in for protein and a satisfying bite. It’s cozy, pantry-friendly, and tastes like a hug from Nonna, minus the heavy cream and carbs overload.

Ingredients:

• 1 tablespoon olive oil
• 1 small yellow onion, diced
• 2 garlic cloves, minced
• 1 (14.5 oz) can diced tomatoes
• 1 (15 oz) can chickpeas, drained and rinsed
• 1/2 cup low-sodium vegetable broth
• 2 tablespoons tomato paste
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/4 cup plain Greek yogurt (2% or 5%)
• 1/4 cup torn fresh basil
• 1 tablespoon grated Parmesan (optional)

Instructions:

1. Sauté onion in olive oil over medium heat 4–5 minutes. Add garlic and cook 30 seconds.
2. Stir in tomatoes, chickpeas, broth, tomato paste, red pepper flakes, salt, and pepper. Simmer 8–10 minutes to thicken.
3. Remove from heat; stir in Greek yogurt until creamy. Add basil and Parmesan if using.

Serve with a side salad or over a scoop of cauliflower rice. Variation: add spinach in the last minute until wilted. Pro tip: temper the yogurt by stirring in a spoonful of hot sauce before adding—prevents curdling.

5. Ginger-Garlic Shrimp Stir-Fry With Snap Peas

Juicy shrimp, crisp-tender veggies, and a glossy ginger-garlic sauce—this is takeout energy without the side of regret. Comes together faster than a delivery order, seriously.

Ingredients:

• 12 oz medium shrimp, peeled and deveined
• 1 tablespoon cornstarch
• 1 tablespoon low-sodium soy sauce or tamari
• 1 tablespoon avocado or canola oil
• 2 cups snap peas, strings removed
• 1 red bell pepper, thinly sliced
• 2 green onions, sliced
• 2 teaspoons grated fresh ginger
• 2 garlic cloves, minced
• 2 tablespoons water
• 1 tablespoon oyster sauce (or hoisin for vegetarian)
• 1 teaspoon rice vinegar
• 1/2 teaspoon sesame oil
• Sesame seeds for garnish

Instructions:

1. Toss shrimp with cornstarch and 1 teaspoon soy sauce; set aside.
2. Heat oil in a large skillet or wok over high. Stir-fry shrimp 2 minutes until just pink. Remove to a plate.
3. Add snap peas and bell pepper; stir-fry 2–3 minutes until crisp-tender.
4. Stir in ginger and garlic; cook 30 seconds.
5. Return shrimp. Add remaining soy sauce, water, oyster sauce, vinegar, and sesame oil. Toss 1–2 minutes until glossy.

Top with green onions and sesame seeds. Serve with steamed cauliflower rice if you want more volume under 400. Pro tip: have everything prepped—stir-fry moves fast.

6. Greek-Style Chicken Meatballs With Cucumber Yogurt

These juicy meatballs are loaded with oregano, lemon, and garlic, then paired with cool, creamy yogurt sauce. It’s like a lighter gyro bowl that still hits all the cravings. Great for meal prep, too.

Ingredients:

• 1 pound ground chicken (93–96% lean)
• 1/3 cup finely chopped red onion
• 2 garlic cloves, minced
• 1/3 cup panko breadcrumbs
• 1 egg
• 1 teaspoon dried oregano
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• Zest of 1/2 lemon
• 1 tablespoon olive oil
• 2 cups chopped cucumber
• 1/2 cup plain Greek yogurt
• 1 tablespoon lemon juice
• 1 tablespoon chopped dill or parsley
• Pinch of salt for sauce
• Serving: cherry tomatoes, mixed greens, extra lemon wedges

Instructions:

1. Mix chicken, onion, garlic, panko, egg, oregano, salt, pepper, and lemon zest. Form 14–16 small meatballs.
2. Heat olive oil in a large nonstick skillet over medium. Sear meatballs 8–10 minutes, turning to brown on all sides and cook through.
3. Combine cucumber, yogurt, lemon juice, dill, and a pinch of salt to make the sauce.

Serve meatballs over greens with tomatoes and a big dollop of yogurt. Variation: bake at 425°F for 12–14 minutes if you prefer hands-off. Pro tip: wet your hands slightly to roll meatballs without sticking.

7. Balsamic Mushroom and Spinach Farro Bowl

Hearty mushrooms, sweet-tangy balsamic, and nutty farro make a deeply satisfying bowl that eats like comfort food. Spinach wilts into the pan sauce for extra greens without extra fuss. This one’s vegetarian, filling, and cozy.

Ingredients:

• 1/2 cup dry farro, rinsed
• 1 tablespoon olive oil
• 10 oz cremini mushrooms, sliced
• 1 small shallot, thinly sliced
• 2 garlic cloves, minced
• 1 tablespoon balsamic vinegar
• 1/2 cup low-sodium vegetable broth
• 3 cups baby spinach
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1 tablespoon grated Parmesan (optional)
• Red pepper flakes, to taste

Instructions:

1. Cook farro according to package directions until tender; drain.
2. In a large skillet, heat olive oil over medium-high. Cook mushrooms 5–6 minutes until browned.
3. Add shallot and garlic; cook 1 minute. Deglaze with balsamic, then add broth; simmer 2 minutes.
4. Stir in spinach, salt, and pepper; cook until wilted.
5. Combine with farro. Sprinkle with Parmesan and red pepper flakes if using.

Top with a squeeze of lemon to brighten. Variation: swap farro for quinoa if you’re gluten-free. Pro tip: don’t crowd the mushrooms—let them brown for real flavor.

8. Cauliflower Gnocchi Alfredo With Peas and Prosciutto

Yes, Alfredo under 400 calories—believe it. Using cauliflower gnocchi and a lightened Greek-yogurt sauce keeps things creamy without the heavy. Little peas add sweetness; prosciutto brings salty, crispy joy.

Ingredients:

• 1 (12–16 oz) package cauliflower gnocchi (frozen is fine)
• 1 teaspoon olive oil
• 2 oz prosciutto, sliced into ribbons
• 1 cup frozen peas
• 2 garlic cloves, minced
• 1/2 cup low-sodium chicken or vegetable broth
• 1/4 cup grated Parmesan
• 1/3 cup plain Greek yogurt
• 1/4 teaspoon black pepper
• Pinch of nutmeg (optional but lovely)
• Chopped parsley, for garnish

Instructions:

1. Crisp prosciutto in a nonstick skillet over medium heat with olive oil, 2–3 minutes. Set aside.
2. Add gnocchi to the same skillet and cook per package directions until browned and tender.
3. Add garlic and peas; cook 1–2 minutes.
4. Reduce heat to low. Stir in broth and Parmesan until melted. Remove from heat and whisk in Greek yogurt, pepper, and nutmeg.
5. Top with crispy prosciutto and parsley.

Skip the prosciutto to keep it vegetarian. Pro tip: remove from heat before adding yogurt so the sauce stays silky, not grainy. Serve with a big peppery arugula salad.

9. Spiced Lentil and Carrot Soup With Lemon Yogurt

This soup is vibrant, earthy, and cozy, with warm spices and a bright lemony swirl on top. It’s the kind of bowl that makes you feel nourished and happy midweek. Bonus: it freezes like a dream.

Ingredients:

• 1 tablespoon olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 3 large carrots, diced
• 3/4 cup red lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon kosher salt, plus more to taste
• Black pepper, to taste
• 1/2 cup plain Greek yogurt
• 1 tablespoon lemon juice
• Chopped parsley or cilantro for garnish

Instructions:

1. Warm oil in a pot over medium. Sauté onion 5 minutes. Add garlic; cook 30 seconds.
2. Stir in tomato paste, cumin, coriander, and smoked paprika; toast 1 minute.
3. Add carrots, lentils, broth, salt, and pepper. Simmer 18–20 minutes until lentils are soft.
4. Blend half the soup with an immersion blender for a creamy-chunky texture (optional).
5. Mix yogurt with lemon juice. Serve soup with a dollop of lemon yogurt and herbs.

Serve with a slice of toasted whole-grain bread if you’ve got calories to spare. Variation: add a handful of spinach at the end until wilted. Pro tip: season at the end—acidity can sharpen flavor so you use less salt.

10. Thai-Inspired Peanut Chicken Zoodle Bowl

All the peanutty, tangy-sweet magic of your favorite noodle bowl—made lighter with zucchini noodles. The sauce is fast, balanced, and clings beautifully to the zoodles and juicy chicken. It’s dinner that feels like a treat.

Ingredients:

• 2 small chicken breasts (10–12 oz total), thinly sliced
• 1 tablespoon avocado or canola oil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 3 medium zucchinis, spiralized
• 1 red bell pepper, thinly sliced
• 2 green onions, sliced
• 1/4 cup chopped cilantro
• 1 tablespoon chopped peanuts (for garnish)
• Sauce: 2 tablespoons peanut butter, 1 tablespoon low-sodium soy, 1 tablespoon lime juice, 1 teaspoon honey, 1 teaspoon rice vinegar, 1 teaspoon grated ginger, 1 small garlic clove minced, 2–3 tablespoons warm water to thin

Instructions:

1. Whisk sauce ingredients until smooth, thinning with water until pourable.
2. Season chicken with salt and pepper. Cook in a hot skillet with oil over medium-high 4–5 minutes until cooked through. Remove to a plate.
3. Add bell pepper to the skillet; cook 2 minutes. Add zoodles; toss 1–2 minutes just until warmed (don’t overcook).
4. Return chicken and pour over sauce. Toss quickly off the heat.

Top with green onions, cilantro, and peanuts. Variation: swap peanut butter for almond butter and add a dash of sriracha for heat. Pro tip: salt the zoodles lightly and pat dry before cooking to avoid watery sauce.

Final Tips to Keep It Under 400 Calories

• Lean proteins and legumes keep you full without the calorie sprawl.
• Use acids like lemon, vinegar, and citrus zest to add big flavor for minimal calories.
• Go heavy on herbs and spices—they’re your best friends.
• Watch oils and creamy add-ins; measure, don’t pour.

There you go—10 bright, bold dinners under 400 calories that you’ll actually want to make again. Pick one for tonight and stash a couple for the week. Your future self (and your tastebuds) will be very happy, trust me.