40+ Delicious & Easy-to-Make Recipes Under 400 Calories

40+ Delicious & Easy-to-Make Recipes Under 400 Calories

Weight loss comes down to creating a calorie deficit by consuming fewer calories than you burn each day.

Unfortunately, it’s easy to eat too many calories in a day. For example, one study found the average fast-food meal is packed with 1,193 calories!

While drive-thrus and ready-made meals aren’t the enemy to weight loss, eating too many calories is.

But here's another problem: no one wants to eat gross, difficult, and expensive low-calorie meals in order to achieve weight loss results.

That’s exactly why our team of world class trainers poured their decades of transformation experience into creating the FREE Transform at Home App.

Transformation Made Simple…and Delicious

One BIG way to accelerate your weight loss is to reduce your calories consumed each day.

The goal is to do this by swapping 1-2 regular, high-calorie meals each day for a lower-calorie recipe. But these recipes NEED to be:

  • Easy-to-make
  • Affordable
  • Absolutely Delicious

Otherwise, no one will stick with it!

That’s why our team of transformation experts carefully created the best recipes to help support your transformation and put them all in our FREE Transform at Home App.

Packed with a growing recipe library 40+ delicious, easy to make meals that are all under 400 calories, this free app will change the way you transform…completely!

Easy to Make

Inside the Transform at Home App, you can sort our recipe library by “Prep Time:”

  • 5 Minutes or Less
  • 5-10 Minutes
  • 11-20+ Minutes

Need a tasty meal in 5 minutes or less? We got you covered.

Have a little more time and want to whip up a gourmet dinner to fuel your weight loss? You’ll find that here as well.

You can also sort our recipes by “Recipe Types” based on what kind of meal you are wanting to make, giving you the freedom you deserve to satisfy your cravings.


Eating healthy shouldn’t break the bank. But we take that even one step further. 

Healthy meals should be sustainable and even save you money in the long run. 

That’s why we picked recipes that didn’t include a bunch of different ingredients. Instead, we opted for tasty and simple recipes that don’t require the whole grocery store aisle of ingredients to make.

That’s right, we picked simple recipes that you’ll enjoy making. 

Absolutely Delicious Meals

From tasty breakfasts and lunches to dinners, snacks, desserts, and more, the Transform At Home App has meals that you’re going to love.

Check out just some of these amazing recipes you’ll find in our Transform At Home Recipe Library:


PB&J Parfait


  • 3/4 cup - Nonfat Plain Greek Yogurt
  • 1 1/2 Tablespoons - All-Natural Peanut Butter
  • 2/3 cup - Strawberry Halves
  • To Taste - Granulated Stevia
  • 3 Tablespoons - Low-Fat Granola
  • 1 Tablepsoon - Honey
  • 2 Tablespoons - Low-Fat Granola


  1. In a bowl, combine Greek yogurt and peanut butter, set aside.
  2. In a small bowl, mash strawberry halves with a fork, sprinkle with stevia to desired sweetness.
  3. Combine strawberry puree with peanut butter yogurt mixture, stir until well combined.
  4. Top with granola and honey.

Makes 1 serving

Calories: 368
Protein: 22g
Carbs: 46g
Fat: 13g


Salsa Verde Chicken Tacos


  • 2 lbs - Chicken Breast
  • 1 Jar - Salsa Verde
  • 1 - Onion
  • 1 - Garlic Clove, Minced
  • 1 - Ranch Dip Powder Packet
  • To Taste - Salt & Pepper
  • 3 Tablespoons - Guacamole (Prepared, Store Bought)
  • To Liking - Shredded Lettuce
  • 3 - Corn Tortillas


  1. Place raw chicken in a slow cooker and top with the salsa, chopped onion, garclic, ranch powder, salt, and pepper.
  2. Cook over low heat for 5-6 hours or until chicken pulls apart easily.
  3. Pull chicken apart witih 2 forks.
  4. Top tortillas with chicken, lettuce, and 1 tablespoon guacamole per taco

Makes 1 Serving

Calories: 366
Protein: 35g
Carbs: 35g
Fat: 8g


Pita Pizza


  • 1 -Small pita (approx. 80 calories)
  • 1/2 cup - Pizza/Tomato Sauce
  • 16 - Turkey Pepperoni Slices (approx 28g)
  • 1/4 cup - Shredded Mozzarella Cheese (approx 56g)


  1. Top the piza with the pizza sauce.
  2. Top with shredded mozzarella cheese and pepperoni.
  3. Put on pan under the broiler for around 5 minutes or until cheese is melted and toasty.

Makes 1 Serving

Calories: 302
Protein: 29g
Carbs: 30g
Fat: 14g


Fried Apple & Greek Yogurt


  • 1 - Medium Apple
  • 1/2 Teaspoon - Coconut Oil
  • 3/4 cup - Plain Fat Free Greek Yogurt
  • 1/2 Tablespoon -Vanilla Pudding Powder
  • To Taste - Stevia


  1. Dice the apple into chunks and fry in a pan in the coconut oil over medium/high heat.
  2. Add 1 stevia packet as it cooks. Can also top with cinnamon.
  3. Meanwhile, stir stevia and pudding powder into the Greek yogurt.
  4. Top yogurt with cooked apples and enjoy!

Makes 1 Serving

Calories: 245
Protein: 17g
Carbs: 30g
Fat: 4g


Cottage Cheese & Berries


  • 1/2 cup - Low Fat Cottage Cheese
  • 1 Tablespoon - Slivered Almonds
  • 1/2 cup -Raspberryes or Blueberries
  • To Taste - Stevia


  1. Stir stevia into cottage cheese, if desired. Top with berries and nuts. Enjoy!

Makes 1 Serving

Calories: 207
Protein: 17g
Carbs: 22g
Fat: 7g


Blueberry Banana Cream Shake


  • 1 Scoop - TransformHQ Blueberry Cheesecake Meal Replacement Shake
  • 12 ounces - Water
  • 1/4 cup - Low Fat Cottage Cheese
  • 3/4 - Medium Banana
  • 1 Tablespoon - Heavy Whipping Cream
  • 2 Tablespoons - Aerosol Whipped Cream
  • As Desired - Ice


  1. Combine all ingredients, except aerosol whipped cream, in a blender.
  2. Top with aerosol whipped cream and enjoy!

Makes 1 Serving

Calories: 349
Protein: 28g
Carbs: 34g
Fat: 14g

By swapping a regular meal for any of our Transform at Home Recipes, you’ll be reducing your calories to support weight loss and satisfying your cravings at the same time!

Get 40+ FREE Trainer-Approved Recipes Today

At TransformHQ, we’re changing what healthy tastes like.

That’s exactly why we created the FREE Transform At Home App. Get access to every single one of our trainer-approved recipes today by downloading the Transform At Home App.

Say goodbye to bland, boring, and complicated meals, and hello to delicious and affordable.

What are you looking for?