5 Quick & Healthy Low Calorie Meals For Weight Loss & Building Lean Muscle

Ingredients

• 8 oz Chicken Breast (cut in half lengthwise for faster cooking)
• 0.75 cup Broccoli Florets (fresh or frozen)
• 1.5 cup Spinach (fresh, loosely packed)
• 1 cup Sweet Potato (peeled and sliced into 1/4‑inch rounds)
• 1.25 cup Onion (chopped, divided among meals)
• 2 sprays Avocado Oil Spray (zero‑calorie cooking spray)
• 2 tsp Complete Seasoning (zero‑calorie all‑purpose seasoning used on all proteins)
• 8 oz Ground Turkey (lean (93% lean) ground turkey)
• 4 pieces Whole Wheat Carb Balance Wraps (high‑fiber, low‑carb tortillas)
• 2 tbsp Cilantro (fresh, chopped)
• 0.75 cup Tomato (chopped, divided among meals)
• 1 cup Mixed Vegetable Mix (carrots, peas, beans, edamame) (frozen or fresh)
• 0.5 cup Bell Peppers (sliced, any color)
• 0.75 cup Avocado (roughly half a medium avocado, diced)
• 2 dashes Liquid Aminos (5‑calorie soy‑based seasoning)
• 6 oz Salmon Fillet (skinless, trimmed)
• 1 piece Boiled Egg (hard‑boiled, sliced)
• 2 cup Mixed Greens (spring mix or baby spinach blend)
• 3 oz Baby Carrots (peeled)
• 0.5 piece Lemon (juice only, for dressing)
• to taste Salt
• to taste Black Pepper

Instructions

1. Prep Chicken for Meal 1

   Trim the 8 oz chicken breast, cut it in half lengthwise, and season both pieces with ½ tsp complete seasoning, a pinch of salt and pepper.

   Time: PT5M

2. Cook Chicken & Onions (Meal 1)

   Heat the skillet over medium heat, spray with avocado oil, add the seasoned chicken, and after 2 minutes add ¼ cup chopped onion. Cook until chicken is opaque and onion is glazed, about 4 minutes total.

   Time: PT5M

   Temperature: Medium

3. Steam/Sauté Broccoli (Meal 1)

   Add the ¾ cup broccoli florets to the same pan, season lightly with a pinch of complete seasoning, and sauté for 3 minutes until tender‑crisp.

   Time: PT3M

   Temperature: Medium

4. Sauté Spinach (Meal 1)

   Add 1 cup fresh spinach to the pan, season with salt and pepper, and toss until wilted, about 2 minutes.

   Time: PT2M

   Temperature: Medium

5. Cook Sweet Potato (Meal 1)

   In a separate skillet, spray lightly, add sliced sweet potato, season with a pinch of salt and pepper, and cook 6‑8 minutes, turning once, until golden and tender.

   Time: PT8M

   Temperature: Medium

6. Plate Meal 1

   Arrange chicken strips, glazed onions, broccoli, spinach, and sweet potato on a plate. Total calories ~449, protein 49 g.

   Time: PT2M

7. Prep Ground Turkey Burrito Filling

   Season 8 oz ground turkey with ½ tsp complete seasoning, salt, and pepper. Heat skillet over medium, spray with avocado oil, add turkey and ¼ cup chopped onion, cook 3‑4 minutes until browned.

   Time: PT5M

   Temperature: Medium

8. Warm Wraps

   Using the same skillet, place each whole‑wheat wrap in the pan for 90 seconds per side until lightly toasted.

   Time: PT3M

   Temperature: Medium

9. Assemble Burritos

   Lay a warm wrap flat, add half of the turkey mixture, top with ¼ cup chopped tomato, ¼ cup chopped spinach, and 2 tbsp chopped cilantro. Fold and roll tightly.

   Time: PT4M

10. Plate Burritos

    Place both burritos on a plate. Each serving ~468 cal, 53 g protein.

    Time: PT2M

11. Prep Chicken & Veggies (Meal 3)

    Cut another 8 oz chicken breast in half, season with ½ tsp complete seasoning, salt, pepper. Slice ½ cup bell peppers and chop ¼ cup onion.

    Time: PT5M

12. Cook Chicken & Veggies (Meal 3)

    Heat skillet over low‑medium, spray, add chicken, cook 4 minutes, flip, add onions, peppers, and 1 cup mixed veg blend. Drizzle a few dashes of liquid aminos, season, and sauté 5 minutes until vegetables are tender.

    Time: PT9M

    Temperature: Low‑Medium

13. Add Avocado (Meal 3)

    Slice ¼ cup avocado and place on top of the cooked mixture just before serving.

    Time: PT1M

14. Plate Chicken & Veggies

    Transfer to a plate. Calories ~475, protein 53 g.

    Time: PT2M

15. Prep Salmon Salad Ingredients

    Season 6 oz salmon with ½ tsp complete seasoning, salt, pepper. Chop ¼ cup onion, halve boiled egg, dice ½ cup tomato, measure 2 cup mixed greens, 3 oz baby carrots, and juice half a lemon.

    Time: PT6M

16. Cook Salmon

    Heat skillet over medium, spray, place salmon skin‑side down (if skin present) for 3‑4 minutes until edges turn pink, flip and cook another 2‑3 minutes until opaque.

    Time: PT7M

    Temperature: Medium

17. Assemble Salad

    In a bowl, combine mixed greens, baby carrots, tomato, onion, avocado, and sliced boiled egg. Top with the cooked salmon, drizzle lemon juice, and a light spray of avocado oil if desired.

    Time: PT4M

18. Plate Salmon Salad

    Serve on a plate or bowl. Calories ~437, protein 46 g.

    Time: PT2M

19. Prep Chicken Wrap Ingredients

    Season another 8 oz chicken breast (cut thin) with ½ tsp complete seasoning, salt, pepper. Chop ¼ cup onion, ½ cup tomato, ½ cup spinach, and dice ¼ cup avocado.

    Time: PT5M

20. Cook Chicken for Wrap

    Heat skillet over medium, spray, add chicken strips, cook 3‑4 minutes, add onions and let glaze for another 2 minutes.

    Time: PT6M

    Temperature: Medium

21. Warm Wraps (Second Time)

    Toast the two spinach wraps in the skillet for 90 seconds per side until lightly crisp.

    Time: PT3M

    Temperature: Medium

22. Assemble Chicken Wraps

    Lay each warm wrap flat, layer half the cooked chicken, glazed onions, spinach, tomato, and avocado. Fold and roll tightly.

    Time: PT4M

23. Plate Chicken Wraps

    Place both wraps on a plate. Calories ~498, protein 59 g.

    Time: PT2M

24. Final Cleanup

    Wash all used utensils, wipe down the skillet, and store any leftovers in airtight containers.

    Time: PT15M

Nutrition Facts

Calories

455

Protein

51 g

Carbohydrates

31 g

Fat

18 g

Fiber

5 g