12 Meals under 200 Calories

If you are on a low calorie diet or simply eating multiple small meals throughout the day, you may be looking for meal ideas that are 200 calories or less. This article will list several nutritious meals that are all under 200 calories.

Fruit and Yogurt

  • 8 oz fat free yogurt, any flavor
  • ½ cup mixed berries, such as blueberries or strawberries

Cottage Cheese and Fruit

  • 4 oz fat free or 1% fat cottage cheese
  • ½ cup canned fruit or ¾ cup fresh fruit

Vegetable Sandwich

  • 2 slices whole wheat light bread (40 to 45 calories per slice
  • 1 oz nonfat cheese slice
  • 1 cup raw or cooked vegetables, such as zucchini, carrots or tomatoes

Cheese and Crackers

  • 1 oz nonfat or 2% reduced fat cheese
  • 3 to 5 whole wheat crackers

Vegetables and Hummus

  • 1 cup raw vegetables, such as carrots, celery or cherry tomatoes
  • ¼ cup hummus


  • ½ cup plain oatmeal
  • 4 oz fat free or skim milk
  • 4 oz water

Cook according to directions on the oatmeal box.

Tuna and Crackers

  • 2 oz canned tuna or chicken breast
  • 3 to 6 whole wheat crackers

Cream Cheese and Salmon

  • 2 oz smoked salmon
  • 1 tbsp fat free cream cheese
  • ½ whole wheat small bagel, toasted

Stuffed Mushrooms

  • 4 white mushrooms caps
  • 2 tbsp Romano cheese
  • 2 tbsp Italian breadcrumbs
  • ½ garlic clove, minced
  • 1 tsp mint leaves, chopped
  • 1 tsp Italian parsley, chopped
  • 1 tbsp extra virgin olive oil
  • Salt and Pepper to taste

Mix the cheese, breadcrumbs, garlic, parsley, mint and ½ tbsp of olive oil until well combined. Salt and pepper to taste. Spoon the cheese mixture into the mushroom cap. Place on a baking sheet, cheese side up. Drizzle with remaining olive oil. Bake at 400 degrees for 25 minutes.

Greek Pizza

  • 100 calorie whole wheat pita or sandwich thin
  • 2 oz spinach, chopped
  • 1 ½ tbsp marinara sauce
  • 1 tbsp feta cheese

Spread marinara sauce on the pita. Top with spinach and feta cheese. Place in the toaster or under the broiler until sauce is warmed and cheese is melted.

Nicoise Salad

  • 1 new potato, cooked and sliced
  • 1 egg, hardboiled and sliced
  • 1 cup of spinach or lettuce, chopped
  • 1 oz drained tuna
  • 4 olives
  • White wine vinegar

Create the salad by topping the lettuce with tuna, olives, potato and hard boiled eggs. Salt and pepper to taste. Top with a splash of vinegar.

Falafel Salad

  • 2 tsp olive oil
  • 1 tbsp onion, chopped
  • ¼ garlic clove, minced
  • 1 ½ oz canned chickpeas, drained
  • Pinch of cumin
  • Pinch of coriander
  • Pinch of parsley
  • ¼ egg, beaten
  • 1 cup spinach or lettuce

In this filling recipe, heat a large nonstick skillet over medium heat. Warm the oil and heat the onion and garlic until softened. In a bowl, mash together chickpeas with spices. Add the egg to the chickpea mixture and mix until combined. Mold the chickpea mixture into 2 balls and heat in the skillet until golden brown and firm. Serve over lettuce.


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Posts By Sequoia
  • Dan

    I just had a really filling meal and I’m an adult male, and it was 137 calories!
    I just calculated the calories and I couldn’t believe it, so I had to share it with someone.
    This is basically a really simple cracker-stacker, and that sounds kind of underwhelming, I know, but if you use your imagination, it’s kinda like pizza!
    Honestly, I thought it was pretty good for 137 calories.
    You will need only 3 simple ingredients:
    -Raw mushroom caps cut into 4 slices (3.8 calories per slice)
    -Marinara sauce (50 cal. per half-cup= 2.1 cal. per teaspoon)
    -Rice snack chips, not cakes, cheddar flavored (7.8 calories ea.)

    Just spread a teaspoon of marinara on the rice chip, then stack the mushroom, and make 10 of these on a plate. Sit at the dining table and enjoy slowly with a big glass of cold water, and I can almost guarantee you will feel FULL!

  • Jim Cady

    Thank you so much for posting this, This will help me a lot. 🙂

  • tinkershells

    most of these are not meals; they are snacks.