Weight loss meals: filling, low-calorie ideas for breakfast, lunch and dinner
Key takeaways
- On 1,200–1,500 kcal a day, each main meal with rice is about 350–450 kcal
- A dish of about 150 kcal plus 2 ladles of rice makes a meal of about 310 kcal
- Noodle dishes already count as your starch, so skip the rice at that meal
Weight loss meals that keep you full have about 25–30 g of protein, are boiled, steamed, grilled or stir-fried with little oil, and come with plenty of vegetables. If you eat 1,200–1,500 kcal a day, each main meal including rice should be roughly 350–450 kcal. Below are meal ideas sorted by breakfast, lunch and dinner, both home-made and ready-to-eat, with calories and protein for every one.
In this guide (6 sections)
How many calories and how much protein should a weight loss meal have?
It depends on your daily total. Find yours with our TDEE calculator (the page is in Thai), then split it into 3 meals and 1 snack, like this:
| Daily total | Snack | Each main meal (with rice) |
|---|---|---|
| 1,200 kcal | About 150 kcal | About 350 kcal |
| 1,500 kcal | About 150 kcal | About 450 kcal |
| 1,800 kcal | About 150 kcal | About 550 kcal |
For protein, a 2015 review in the American Journal of Clinical Nutrition (Leidy and colleagues) found that meals with about 25–30 g of protein help with fullness and weight control. That is why every dish below shows its protein.
What are easy weight loss meals for breakfast?
A quick breakfast that keeps you full should include eggs, milk, yogurt or meat, plus a little rice or grain. If you boil eggs in advance, each of these takes only a few minutes.
| Breakfast | Energy (approx.) | Protein (approx.) |
|---|---|---|
| 2 boiled eggs + 1 ladle of brown rice + half a medium guava | 300 kcal | 15 g |
| 40 g oats cooked in 240 ml skim milk + 1 small Thai banana | 300 kcal | 13 g |
| 200 g fat-free Greek yogurt + 1 serving of fruit | 180 kcal | 20 g |
| 2 slices wholewheat bread + 2 boiled eggs | 320 kcal | 17 g |
| Miso Soup with Tender Chicken + 1 ladle of rice + 1 boiled egg | 260 kcal | 28 g |
Not sure whether you should eat breakfast at all? Read breakfast for weight loss.
High-protein weight loss meals for lunch
Every CleanFit dish is made with no cooking oil, no MSG, no added sugar and no preservatives, is Thai FDA approved, and has lab-tested nutrition.
Lunch has to carry you through the afternoon. Choose a dish with 30 g of protein or more, add 2 ladles of rice, and you get a meal of about 310–350 kcal with over 30 g of protein. These examples are real CleanFit dishes.
| Dish (no rice) | Dish only | With 2 ladles of rice |
|---|---|---|
| Chicken Teriyaki | 190 kcal / 34 g protein | 350 kcal / 38 g protein |
| Ka Pow Kai | 180 kcal / 33 g protein | 340 kcal / 37 g protein |
| Gochujang | 170 kcal / 32 g protein | 330 kcal / 36 g protein |
| Grilled Chicken with Garlic Sauce | 160 kcal / 32 g protein | 320 kcal / 36 g protein |
| Chicken Yellow Curry | 170 kcal / 31 g protein | 330 kcal / 35 g protein |
| Ok Kai Pha-Lo | 150 kcal / 30 g protein | 310 kcal / 34 g protein |
The same rule works at home: about 120 g of cooked grilled chicken breast or steamed fish gives about 28 g of protein. Eat it with half a plate of vegetables and 2 ladles of rice. If you buy lunch out, choose boiled, grilled or steamed dishes and ask for less oil (nam man noi).
Light weight loss meals for dinner
For dinner, choose soups, Thai salads or curries with no more than 150 kcal but still enough protein. They feel light and leave room to add rice to match your day.
| Dish (no rice) | Energy | Protein | Spice level |
|---|---|---|---|
| Tom Kha Kai | 150 kcal | 31 g | Mild |
| Larb Kai | 150 kcal | 28 g | Very spicy |
| Khua Kling Kai | 140 kcal | 27 g | Very spicy |
| Tom Zab Moo | 130 kcal | 24 g | Medium |
| Tender Chicken Red Curry | 130 kcal | 20 g | Very spicy |
| Ka Pow Dory Fish | 80 kcal | 17 g | Medium |
| Shrimp with Garlic and Black Pepper | 70 kcal | 10 g | Not spicy |
A very light dish like Shrimp with Garlic and Black Pepper at 70 kcal suits a night after a heavy lunch. If you are still hungry, add 1–2 ladles of rice or a boiled egg rather than reaching for snacks late at night. For timing and portion size, read weight loss dinner.
Can noodle dishes be weight loss meals?
Yes, as long as the noodles count as the starch for that meal. When you eat noodles, skip the rice, and choose noodle dishes that come with enough protein.
| Noodle dish (noodles included) | Energy | Protein | Carbs |
|---|---|---|---|
| Suki | 180 kcal | 22 g | 16 g |
| Spaghetti Bolognese with Minced Chicken | 220 kcal | 21 g | 26 g |
| Mee Klook | 280 kcal | 27 g | 38 g |
| Dry Jade Noodles with Roasted Chicken | 280 kcal | 26 g | 32 g |
| Vegetable Noodles with Creamy Tom Yum and Minced Chicken | 330 kcal | 23 g | 39 g |
At street noodle stalls, the amount of noodles and oil varies a lot. Choose a clear broth, ask for extra vegetables and meat, and skip crispy pork crackling or fried toppings.
If you do not eat spicy food, try Chicken Teriyaki, Grilled Chicken with Garlic Sauce, Ok Kai Pha-Lo, Pork Garlic and Black Pepper or Pork Roll in Seaweed Wrap. Tired of chicken? Switch to Pa Nang Moo, Dory Fish Chu Chee or Shrimp Yellow Curry. See every dish with its numbers on the full menu.
Cheap and easy weight loss meals: cook or order?
Cooking saves money if you have the time and keep it up. The best-value ingredients for weight loss are eggs, firm tofu, chicken breast and seasonal vegetables, which you can boil or steam in many ways.
- Steamed or boiled eggs with blanched vegetables and brown rice
- Shredded boiled chicken breast tossed with shallots, mint and lime
- Clear soup with egg tofu and Chinese cabbage
- Steamed fish with lime, or grilled fish with fresh vegetables
- Mixed stir-fried vegetables with just 1 teaspoon of oil, about 45 kcal
The downsides of cooking are prep and washing-up time, fresh food that does not keep long, and calories that are hard to count. For a full cost comparison, read meal prep cost in Thailand. For a week already planned, see the 7-day weight loss meal plan, and for general rules, read weight loss food.
If you order from CleanFit, the 21-meal pack works out at ฿50 per meal and the 90-meal pack at about ฿44.3. You choose every dish, every dish is a main without rice, and the delivery fee depends on your address and is shown before you pay.
Frequently asked questions
How many calories should a weight loss meal have?
If you eat 1,200–1,500 kcal a day, each main meal including rice is about 350–450 kcal. The number that really matters is your own, which you can work out with our calculator (in Thai).
Can I eat the same meal every day?
Yes, if it gives you enough calories and protein. Rotating your protein and vegetables now and then gives you more variety in nutrients and makes it less likely you get bored and quit.
Do I need rice with a CleanFit dish?
Usually, yes. The dishes are 70–330 kcal without rice. If you eat only the dishes at all 3 meals, your daily total will be too low. Noodle dishes are the exception, because they already include noodles.
Does weight loss food have to be bland?
No. Larb, nam tok and tom zab can all work for weight loss if they are not fried or very sweet. Watch the salt, though. Thailand's Department of Health recommends no more than 1 teaspoon of salt a day.
How do I choose ready-made weight loss meals?
Pick a shop that clearly shows calories and protein per meal and says whether rice is included. Then combine dishes so your whole day stays within your target.
Written by the CleanFit teamCalories and protein for each CleanFit dish come from our ordering system. Figures for other foods cite the sources named in the guide.
Want to try a pack?
Choose every meal yourself, from ฿44 per meal. Every meal shows its calories and protein, and we deliver across Thailand.