Boredom is the dieter’s nemesis.
Sure, plain chicken, rice, and broccoli may fit your macros, but how long can you keep that up?
To get the body you want, your meals need to nourish your tastebuds as well as fit your diet.
And that’s exactly what these recipes will do for you.
They’re easy to make, taste great, and can fit anyone’s macros.
With these recipes in your pocket, you can try something new any meal of the day.
For instance, have the Pineapple Peach Smoothie for breakfast, the Shrimp & Asparagus Stir Fry for lunch, and the Pesto Zucchini Spaghetti with Bacon for dinner.
Enjoy!
Picture courtesy of The Cookie Rookie
Snacking is one of the hardest parts of dieting, but you can still do it – and enjoy it – with smart planning. Use low-fat ingredients to make your favorite snacks, like creamy spinach dip, and often you can get more protein per serving too.
And to avoid calorie overload, don’t serve this one with chips. Instead, eat with carrots for a healthy snack that satisfies cravings.
Serves 8
Ingredients
1 package (10 oz.) frozen chopped spinach, thawed
1/2 cup light sour cream
3/4 cup nonfat plain Greek yogurt
1/2 cup (about 2 oz.) grated Parmesan
1 small can (8 oz.) water chestnuts, diced
1 clove garlic, crushed
1 1/2 cups (about 6 oz.) shredded part-skim mozzarella
Freshly ground black pepper to taste
Nutrition Facts (Per Serving)
Calories: 172
Protein: 12 grams
Carbs: 14 grams
Fat: 8 grams
Picture courtesy of Skinny Mom
Missing fancy restaurant entrées while you’re on a cutting diet?
This homemade chicken dinner will spoil you in the same way, but you can enjoy every bite even more knowing that your macros are in line. This low-calorie entrée has just 200 calories, and almost all of that is protein.
Serves 4
Ingredients
1 lb. boneless skinless chicken breasts
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 Tbsp. extra-virgin olive oil
1 package (10 oz.) frozen spinach, thawed
1 tsp. minced garlic
1/2 tsp. dried basil
1/3 cup reduced-fat feta
1/2 cup low-sodium chicken broth
1 Tbsp. lemon juice
1 Tbsp. unsalted butter
1/2 tsp. garlic powder
1/2 tsp. dried oregano
1/2 tsp. dried parsley
1/2 tsp. Italian seasoning
Toothpicks
Nutrition Facts (Per Serving)
Calories: 202
Protein: 30 grams
Carbs: 4 grams
Fat: 8 grams
Picture courtesy of Laloosh
To cut calories, portion control is one of the easiest methods of dieting. You won’t feel deprived if you’re still eating some of your favorite foods. So instead of having a full-sized burger with all the fixings, make these diet hamburgers.
Not only will sliders keep the servings smaller, but the burger patty is made a mix of mushrooms and ground beef. That keeps the savory flavor while reducing calorie count.
Serves 6
Ingredients
8 oz. extra-lean ground beef
8 oz. fresh mushrooms, finely diced
1 Tbsp. whole-wheat flour
1 tsp. garlic powder
1 Tbsp. reduced-sodium soy sauce
1 tsp. salt
1/2 tsp. freshly ground black pepper
12 mini hamburger buns
6 slices reduced-fat Swiss cheese, cut in half
Nutrition Facts (Per Serving)
Calories: 336
Protein: 24 grams
Carbs: 29 grams
Fat: 13 grams
Picture courtesy of Pop Sugar
If you’re skipping your favorite post-workout snacks because they’re high in calories, try a meal like this instead.
With eggs and veggies, it’s delicious anytime, so it’s an awesome option no matter what time of day you hit the gym. And with the low cost of ingredients, this budget diet meal is also perfect when you’re feeling tempted by the dollar menu.
Serves 1
Ingredients
Roasted Vegetables:
1/2 large head cauliflower, cut into florets
2 small heads broccoli, cut into florets
1 1/2 Tbsp. extra-virgin olive oil
1/4 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/2 tsp. red pepper flakes
Juice of 1/2 lemon
Fried Egg:
Cooking spray
1 large egg
Pinch of paprika
Dash of hot sauce (optional)
Nutrition Facts (Per Serving)
Calories: 349
Protein: 13 grams
Carbs: 19 grams
Fat: 27 grams
Picture courtesy of BuzzFeed
If you order stir fry at a fast-casual joint, there’s no telling how many calories you’re really consuming. Worst of all, the meal usually has way too much extra rice.
Make this easy shrimp stir fry at home instead, and serve with cauliflower rice to keep it low-carb and low-calorie.
Serves 4
Ingredients
4 Tbsp. extra-virgin olive oil
1 lb. raw shrimp
1 lb. asparagus
1 tsp. salt
1/2 tsp. crushed red pepper
1 tsp. minced garlic
1 tsp. minced fresh ginger
1 Tbsp. low-sodium soy sauce
2 Tbsp. freshly squeezed lemon juice
Nutrition Facts (Per Serving)
Calories: 284
Protein: 29 grams
Carbs: 7 grams
Fat: 16 grams
Picture courtesy of Perry’s Plate
Yes, you can still enjoy bacon on a diet. When you use other low-calorie ingredients, like zucchini noodles instead of whole-wheat spaghetti, there are less than 150 calories per serving.
And like a regular bowl of pasta, it’s great to garnish with a sprinkle of Parmesan. Since it’s such a low-calorie meal, you can have that cheese on your pasta guilt-free.
Serves 4
Ingredients
4 medium zucchini, julienned into thin strips
Pinch of salt
6 slices bacon
1/2 cup green onions, cut into 1” pieces
2 cups broccoli florets
2 Tbsp. basil pesto
Nutrition Facts (Per Serving)
Calories: 139
Protein: 8 grams
Carbs: 11 grams
Fat: 8 grams
Picture courtesy of One Lovely Life
Even when you’re cutting calories, you should probably eat more than three meals a day. With a smoothie or snack built into your meal plan – especially after hitting the gym – you’ll be able to maximize your caloric intake even while cutting.
This diet smoothie has less than 100 calories per cup, and it’s great post-workout with pineapple, spinach, and whey protein powder.
Serves 4
Ingredients
1 1/2 cups frozen pineapple
1 1/2 cups frozen peaches
1 cup baby spinach (or kale)
3/4 cup orange juice
3/4 cup water
Nutrition Facts (Per Serving)
Calories: 76
Protein: 1 gram
Carbs: 19 grams
Fat: < 1 gram
Picture courtesy of Love and Lemons
Think your potato side dish needs to have cheese and butter? Not with this creative salad. Instead you can combine roasted potatoes and fresh greens for one healthy lunch or side. You get the flavor you love from roasted potatoes, plus the health benefits of olive oil and arugula.
Pick up The Love & Lemons Cookbook: An Apple-to-Zucchini Celebration of Impromptu Cooking for more diet recipes using the best of the farmers’ market.
Serves 4
Ingredients
Potato Salad:
1 lb. little potatoes, halved
Salt and freshly ground black pepper to taste
1 Tbsp. extra-virgin olive oil, for roasting or grilling
Few handfuls of arugula
1/4 cup chopped chives
1 Tbsp. capers
Lemon juice and zest
Pickled Red Onions:
1/2 small red onion
Good splash of sherry vinegar
Generous pinch of salt
Dressing:
2 Tbsp. extra-virgin olive oil
1 Tbsp. sherry vinegar
1/2 tsp. Dijon mustard (or more to taste)
2 cloves garlic, minced
Squeeze of lemon juice
Nutrition Facts (Per Serving)
Calories: 179
Protein: 2 grams
Carbs: 20 grams
Fat: 11 grams
Picture courtesy of 86 Lemons
Once you try this diet recipe, you’ll want to keep it in the fridge all the time. Eat it as a meal when you’re cutting, and when you’re eating to gain muscle mass, have it as a tasty snack.
This sweet potato and broccoli dish is as versatile as it is nutritious. You’ll find it’s delicious whether eaten cold, room temp, or heated up.
Serves 10
Ingredients
4 medium sweet potatoes, peeled and cubed
3 cups broccoli florets
1 red bell pepper, finely chopped
5 stalks celery, cut in half lengthwise and chopped
1/2 cup raisins
1 cup cashew pieces
1/4 cup fresh cilantro, finely chopped
1/2 cup vegan mayonnaise
1 Tbsp. curry powder
2 tsp. cumin
1/4 tsp. cayenne pepper (optional)
1/2 tsp. salt
1 Tbsp. extra-virgin olive oil
1 Tbsp. water
Nutrition Facts (Per Serving)
Calories: 241
Protein: 5 grams
Carbs: 34 grams
Fat: 11 grams
Picture courtesy of Fitness Magazine
Although soup can be low in calories, chicken noodle is not the best option for a diet. Swap out the simple starch for something more substantial – with greater nutrition – like lentils and barley.
As great as chicken noodle soup is when you’re sick, this one is even better. The complex carbs will keep your immune system powered through the day, and it offers more vitamins and minerals from the lentils, bell pepper, and carrots.
Serves 6
Ingredients
1/2 cup dried brown lentils
1 Tbsp. extra-virgin olive oil
1 cup sliced leeks
1/2 cup red bell pepper
1 clove garlic, minced
5 cups low-sodium chicken broth
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. dried rosemary
1/4 tsp. freshly ground black pepper
1 1/2 cups cooked chicken (about 1/2 lb.), chopped
1 1/2 cups sliced carrots
1/2 cup quick-cooking barley
1 can (16 oz.) no-salt-added diced tomatoes
Nutrition Facts (Per Serving)
Calories: 179
Protein: 10 grams
Carbs: 26 grams
Fat: 4 grams
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
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