10 Nutritional Main Course Recipes under 400 Calories

If you’re cooking, plan out your big feast.  To help, Ive compiled a diverse list of delicious mains you can look to for inspiration. These 10 selections are all under 400 calories per serving!




Ultimate Roasted Turkey| Cooking Light
Gobble up this delicious ultimate roast turkey! It’s made with simple seasonings but don’t let that fool you. The bird serves up in succulent slices accompanied by classic gravy made from turkey drippings. Recipe makes 12 servings at 6 ounces turkey + 3 tablespoons gravy.


Nutrition (per serving): Calories: 396; Total Fat: 9g; Saturated Fat: g3; Monounsaturated Fat: 2g; Cholesterol: 183mg; Sodium: 483mg; Total Carbohydrate: 13g; Dietary Fiber: 1g; Sugars: 10g; Protein: 62g


Rosemary-Roasted Turkey with Porcini Pan Sauce| Clean Eating
No holiday menu would be complete without the main event. This season try out a rosemary-roasted turkey that is perfectly seasoned with classic flavors like garlic, onions, rosemary. The turkey is complemented with porcini pan sauce made from the drippings! Recipe makes 10 servings at 4 ounces turkey + 1/4 cup of sauce each.


Nutrition (per serving): Calories: 196; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 77mg; Sodium: 82mg; Total Carbohydrate: 1g; Dietary Fiber: 1g; Sugars: 1g; Protein: 24g


Honey Baked Spiral Ham| Skinnytaste
Spiral ham is perfect for quick holiday meals because it’s precooked and sliced making it easier to serve when it comes out of the oven. To make your ham more succulent try out this recipe for a sweet glaze made from pineapple juice, orange juice, dijon mustard, honey and brown sugar. Recipe makes 12 servings.


Nutrition (per serving): Calories: 171; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 68mg; Sodium: 644mg; Total Carbohydrate: 13g; Dietary Fiber: 0g; Sugars: 13g; Protein: 16g


Julia’s Favorite Roast Chicken| Food & Wine
A legendary bird from a legendary cook! This roast chicken is a favorite of Julia Child’s because it’s seasoned inside and out by packing sauteed vegetables, lemon slices and fresh herbs into the cavity, then rubbing the skin with butter. Recipe makes 4 servings at 1/4 of a chicken each.


Nutrition (per serving): Calories: 272; Total Fat: 20g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Cholesterol: 80mg; Sodium: 286mg; Total Carbohydrate: 7g; Dietary Fiber: 24g; Sugars: 3g; Protein: 45g






Roasted Boneless Leg of Lamb| Skinnytaste
Leg of lamb makes a beautiful lean protein centerpiece for your holiday meal! Lamb is treated to a bath of crushed garlic, lemon juice and fresh rosemary before being baked in the oven. Recipe makes about 8 servings.


Nutrition (per serving): Calories: 213; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 91mg; Sodium: 177mg; Total Carbohydrate: 1g; Dietary Fiber: 0g; Sugars: 0g; Protein: 29g


Spiced Pork Tenderloin with Sauteed Apples| Cooking Light
Here’s a twist on pork chops and apple sauce: spiced pork tenderloin served with sauteed apples. The lean pork medallions are rubbed in a sweet spice coating while the apples are sauteed in shallots and thyme for a savory treatment. Recipe makes 4 servings of 3 pork medallions + 1/2 cup apples each.


Nutrition (per serving): Calories: 244; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 89mg; Sodium: 354mg; Total Carbohydrates: 13g; Dietary Fiber: 3g; Sugars: 9g; Protein: 24g


Spiced Brisket with Shallots and Tangerines| Clean Eating
Bold brisket is balanced with sweet tangerines and Chinese five-spice then slow baked for a rich flavor and tender meat. This recipe can be prepared up to 2 days ahead and refrigerated until you’re ready to serve! Recipe makes 10 servings of 2 1/2 ounces of spiced brisket + 1/4 cup sauce.


Nutrition (per serving): Calories: 256; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 56mg; Sodium: 307mg; Total Carbohydrate: 19g; Dietary Fiber: 1g; Sugars: 7g; Protein: 33g






Glazed Lentil Walnut Loaf| Oh She Glows
This super satisfying lentil loaf incorporates walnuts, apples, sweet onions, carrots, celery and oat flour for plenty of flavor and fiber. Best of all,  the loaf is brushed in a sweet and tangy glaze and is suitable for vegans. Recipe makes 8 servings.


Nutrition (per serving): Calories: 331; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 282mg; Total Carbohydrate: 45g; Dietary Fiber: 8g; Sugars: 16g; Protein: 13g


Slow-Roasted Salmon with Cherry Tomatoes & Couscous| Bon Appetit
If you’re eager to feature fish for your holiday celebration try out this scrumptious salmon recipe. Salmon is roasted to perfection then served with a flavorful yogurt sauce on a bed of tomato and couscous. Recipe makes 7 servings of salmon and couscous (nutrition info below is for the salmon and yogurt sauce only).


Nutrition (per serving): Calories: 364; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated fat: 9g; Cholesterol: 104mg; Sodium: 592mg; Total Carbohydrate: 4g; Dietary Fiber: 1g; Sugars: 2g; Protein: 43g


Healthy Mushroom Alfredo Penne Bake| Pinch of Yum
This lightened up mushroom Alfredo penne bake uses a creamy, garlicky cauliflower sauce atop whole wheat pasta and buttered mushrooms. It’s seasoned with sage and is a wise choice for a holiday gathering of your closest vegetarian friends. Recipe makes 10 servings.

Nutrition (per serving): Calories: 342; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 28mg; Sodium: 509mg; Total Carbohydrate: 36g; Dietary Fiber: 6g; Sugars: 5g; Protein: 14g