9 Easy Low-Calorie Recipes You Can Make in 15 Minutes or Less

Make these no-hassle 500-calorie breakfasts, lunches, dinners, and snacks the next time you're in a time crunch.
Claire Benoist

For some, the best recipes are the ones that get them out of the kitchen—fast. And for most, this type of grab-and-go eating often means you're not putting something particularly nutritious together.   

You’re busy—we get it. And unless you’re training for the farmers’ walk event of your local strongman contest, you probably don’t want to carry 20 bags out of the grocery store, either. So this menu plan is for you. Below you'll find nine no-hassle meals and three nutritious snacks, all under 500 calories. 

Better yet, they'll get you out of the kitchen and eating your food in under 15 minutes. Start the clock.

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Breakfast

1. Berry-Granola Parfait
Ingredients:

  • 1/2 cup frozen blueberries
  • 6 oz plain low-fat yogurt
  • 1 whole-grain granola bar

Make It: 

  1. Put blueberries in a glass.
  2. Pour yogurt over blueberries.
  3. Crumble granola bar over yogurt.

The Numbers:

  • Calories: 225
  • Protein: 11g
  • Carbs: 34g
  • Fat: 6g
  • Saturated Fat: 2g
  • Total prep time: 2 minutes

2. Breakfast Tacos
Ingredients:

  • 1 tbsp salsa
  • 2 corn tortillas
  • 2 tbsp shredded cheddar cheese
  • 1/2 cup liquid egg substitute

Make It:

  1. Spread salsa on tortillas, then sprinkle with cheese. Nuke until cheese melts.
  2. Warm a small nonstick skillet over medium heat, add liquid egg substitute, and stir until eggs are cooked. Serve eggs up equally onto tortillas.
  3. Fold tortillas and eat.

The Numbers:

  • Calories: 224
  • Protein: 19g
  • Carbs: 25g
  • Fat: 6g
  • Saturated fat: 3g
  • Total prep time: 15 minutes

3. Three-Berry Oatmeal
Ingredients:

  • 1/3 cup rolled oats
  • 1 cup plain low-fat yogurt
  • 1/2 cup mixed berries
  • 1 scoop vanilla whey protein powder

Make It:

  1. Cook oats according to package instructions.
  2. Stir yogurt, berries, and protein powder into oats and serve.

The Numbers:

  • Calories: 416
  • Protein: 38g
  • Carbs: 49g
  • Fat: 8g
  • Saturated Fat: 4g
  • Total prep time: 2 minutes

*Healthy-Eating Tip:
Look for yogurt that says “live and active cultures” on the packaging. This means it contains probiotics, or “good” bacteria, which shield your digestive tract from harmful microorganisms that can inhibit nutrient absorption. Yogurt is also loaded with muscle-building protein and low-glycemic carbs to keep hunger at bay and allow for all-day energy.

Healthy Recipes: 5 Muscle-Building Breakfasts >>>​

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