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3- Under 300 Cals | High Protein| Tasty Main Course Meals!

Keep things simple with these all in one meals where each serving is under 300 calories, healthy and high in protein. These are ideal for the entire family or for batch-cooking on Sunday.
(These recipes were found on Pinterest)

One-Pan Chicken With Green Beans & Tomatoes


  • 1 1/2 pounds (750g) skinless chicken thighs

  • 1 tablespoon olive oil

  • 1/2 cup (120ml) chicken broth

  • 2 tablespoons balsamic vinegar

  • 1 pound (150g) green beans

  • 1 pint (300g) cherry tomatoes, halved

  • Salt and pepper, to taste


  1. In a large saucepan, brown chicken thighs in olive oil over medium-high heat. Add chicken broth and balsamic vinegar. Cover and reduce heat, simmering for 10 minutes.

  2. Add green beans and cherry tomatoes. Cover, cooking 3–4 minutes more or until green beans are tender and chicken is cooked through.

  3. Season with salt and pepper and serve.

Nutrition Information

Serves: 4 | Serving Size: 1/4 recipe | Per serving: Calories: 291; Fat: 11g; Carb: 13g; Protein: 36g

Spaghetti Squash Chicken Pad Thai


  • 4 cups (620g) baked spaghetti squash, patted dry

  • 2 teaspoons avocado oil

  • 1 pound (450g) chicken breast, chopped

  • 1 teaspoon crushed red pepper

  • 4 large egg whites

  • 1/2 cup (50g) green onion, chopped

  • 1 tablespoon tamari soy sauce

  • 1 tablespoon lime juice, freshly squeezed

  • 1 teaspoon lime zest

  • 1/4 cup (15g) cilantro leaves, whole

  • 1/4 cup (35g) unsalted cashews, chopped


  1. To bake the squash: Preheat the oven to 400ºF (200ºC). Halve the squash lengthwise and scoop out the seeds, discard. Place the squash, cut-side down, on a parchment-lined baking sheet and roast for about 20 minutes. Bake the squash just until you can separate the strands with a paring knife; don’t overbake. Cool on a rack until you can handle the squash. Scoop out and separate the strands.

  2. Coat a large saute pan with avocado oil and place the pan over medium-high heat. Add the chicken breast and crushed red pepper and stir frequently until the chicken is cooked through, about 4 minutes. Add the egg whites and stir for a minute to cook, then add the green onions and spaghetti squash and stir.

  3. Mix the tamari, lime juice and zest in a cup, then drizzle over the pan, stirring to combine. When the egg whites are set, sprinkle with cilantro and cashews and serve.

Serves: 4 | Serving Size: 1 1/2 cups Nutrition (per serving): Calories: 261; Fat: 8g; Carb: 15g; Protein: 33g

Roasted Salmon With Mandarin Salsa


  • 2 4-ounce salmon fillets

  • 1 teaspoon chili powder

  • 1/4 teaspoon kosher salt

  • 2 mandarin oranges, peeled and chopped

  • 1 jalapeño chili pepper, chopped

  • 2 tablespoons scallion, chopped

  • 1 tablespoon fresh lime juice

  • 2 tablespoons fresh cilantro, chopped


  1. Preheat the oven to 400ºF (204ºC). Place the salmon fillets on a small baking pan, skin-side down. In a cup, mix the chili powder and salt and sprinkle over the salmon. Roast for about 10 minutes, until cooked through. (farmed salmon takes 2–3 minutes longer)

  2. For salsa, combine the oranges, jalapeño, scallion, lime and cilantro, toss to mix. Makes 3/4 cup salsa.

Serves: 2 | Serving: 1 fillet & salsa | Nutrition (per serving): Calories: 298; Fat: 17g; Carb: 15g; Protein: 24g

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