High-Volume, Low-Calorie Meals Cookbook
Under 600 Calories per Serving | Batch Prep & Freeze-Friendly
Table of Contents
1. Root Vegetable & Lentil Quinoa Stew ...... page 2
2. One-Pot Mexican Quinoa Casserole ...... page 3
3. Low-Carb Zucchini Turkey Lasagna ...... page 4
4. Hoisin-Glazed Turkey & Broccoli Stuffed Sweet Potatoes ...... page 5
Root Vegetable & Lentil Quinoa Stew
Ingredients:
•9 cups mixed root vegetables (carrots, parsnips, turnips, rutabaga, potatoes, beets), chopped
•2 shallots, finely chopped
•3 cloves garlic, minced
•2 Tbsp olive oil
•1 Tbsp Italian seasoning
•1–2 tsp red pepper flakes
•1 tsp salt
•1 cup dry lentils (green or brown)
• ■ cup dry quinoa, rinsed
•1 can (14.5 oz) diced tomatoes
•4 cups vegetable broth
•2 cups water
•1 tsp miso paste (optional)
•4–5 cups fresh spinach leaves
•¼ cup nutritional yeast or grated Parmesan (optional)
Instructions:
Heat olive oil in a large pot over medium heat. Sauté root vegetables, shallots, and garlic until lightly browned (8–12 minutes).
Add Italian seasoning, red pepper flakes, salt, and pepper; cook 3–5 minutes.
Stir in lentils, tomatoes, broth, and water. Bring to a boil, cover, and simmer 15 minutes.
Mix a ladle of hot broth with miso paste; stir back into stew (optional).
Add quinoa, cover, and simmer 30–60 minutes until lentils and veggies are tender.
Turn off heat; stir in spinach and nutritional yeast. Adjust seasoning. Serve warm.
Nutrition per Serving:
|
Calories |
Protein (g) |
Carbs (g) |
Fiber (g) |
Fat (g) |
|
250 |
10 |
40 |
13 |
6 |
Storage & Reheating:
•Freeze in airtight containers for up to 2–3 months.
•Thaw overnight in fridge; reheat on stove or microwave, adding water if thick.
One-Pot Mexican Quinoa Casserole
Ingredients:
•2 Tbsp olive oil
•1 lb boneless, skinless chicken breast, cubed
•1 cup diced red onion
•2 cloves garlic, minced
•6 mini sweet peppers, sliced (optional)
•2 cans (4 oz each) diced green chiles
•1 can (14 oz) pinto beans, drained and rinsed
•1 cup diced Roma tomatoes
•1 cup dry quinoa, rinsed
•2 cups low-sodium chicken broth
•2 tsp ground cumin
•½ tsp smoked paprika
•1 tsp salt
•½ tsp black pepper
•¼ cup chopped cilantro
•½ cup shredded cheddar or Colby cheese
•1 diced avocado (optional)• ¼ cup diced green onions (optional)
Instructions:
Heat 1 Tbsp oil in a skillet over medium-high heat; brown chicken cubes, then remove.
Add remaining oil; sauté onion until translucent, then garlic and peppers for 1–2 minutes.
Stir in green chiles, beans, tomatoes, quinoa, broth, cumin, paprika, salt, pepper, and cilantro.
Return chicken to pan; bring to boil, cover, and simmer 15–20 minutes until quinoa is cooked.
Turn off heat; top with cheese, cover 1 minute to melt.
Serve with avocado and green onions.
Nutrition per Serving:
|
Calories |
Protein (g) |
Carbs (g) |
Fiber (g) |
Fat (g) |
|
290 |
20 |
27 |
7 |
11 |
Storage & Reheating:
•Portion into containers; freeze up to 2–3 months.
•Thaw overnight; microwave 3–4 minutes, or reheat on stove top.
Low-Carb Zucchini Turkey Lasagna
Ingredients:
•4 large zucchini, sliced lengthwise (¼-inch planks)
•½ Tbsp olive oil
•3 cloves garlic, minced
•1 small onion, diced
•1 green bell pepper, diced (optional)
•1 lb lean ground turkey
•1 can (14 oz) tomato sauce
•1 can (14 oz) crushed tomatoes
•4 Tbsp tomato paste
•2 tsp dried oregano
•¼ cup chopped fresh basil
•¼ cup chopped fresh parsley
•½ tsp red pepper flakes (optional)
•½ tsp salt
•15 oz ricotta cheese (part-skim)
•1 egg white
•¼ cup grated Parmesan• 12 oz shredded mozzarella
Instructions:
Preheat oven to 375°F. Roast zucchini slices with spray on a baking sheet, 15–20 minutes; pat dry.
Heat oil in a pot; sauté garlic, onion, and pepper; add turkey and cook until browned.
Add tomato sauce, crushed tomatoes, paste, oregano, basil, parsley, red pepper flakes; simmer 25–30 minutes.
Combine ricotta, egg white, Parmesan, and ½ cup meat sauce.
Assemble: meat sauce, zucchini, ricotta mix, mozzarella. Repeat layers; top with mozzarella.
Cover and bake 30 minutes; uncover and bake 15 minutes until bubbly. Rest 5–10 minutes before serving.
Nutrition per Serving:
|
Calories |
Protein (g) |
Carbs (g) |
Fiber (g) |
Fat (g) |
|
316 |
37 |
22 |
5 |
14 |
Storage & Reheating:
•Freeze baked or unbaked in foil for up to 3 months.
•Thaw overnight; microwave or bake (350°F) until heated through.
Hoisin Turkey & Broccoli Stuffed Sweet Potatoes
Ingredients:
•1 medium sweet potato
•1½ tsp oil, divided
• ■ lb ground turkey
•¾ cup broccoli florets
•2 tsp minced ginger
•¼ tsp Chinese five-spice powder, divided
•3 Tbsp hoisin sauce
•2 tsp soy sauce
•2 tsp rice vinegar
•1½ tsp sesame oil
•¼ tsp chili garlic sauce
•Toasted sesame seeds for garnish
Instructions:
Cook sweet potato (microwave or bake) until tender; halve and scoop flesh to mash with salt and ■ tsp five-spice; refill skins.
Sauté ginger in oil; cook turkey with ■ tsp five-spice until no pink remains; set aside.
Sauté broccoli until bright; return turkey; add hoisin, soy, vinegar, oil, and chili sauce; stir until coated.
Stuff potato halves with turkey-broccoli mix; garnish with sesame seeds.
Serve immediately or cool for storage.
Nutrition per Serving:
|
Calories |
Protein (g) |
Carbs (g) |
Fiber (g) |
Fat (g) |
|
267 |
21 |
27 |
4 |
9 |
Storage & Reheating:
•Refrigerate assembled potatoes for 3–4 days.
•Freeze halves or filling separately up to 2–3 months.
•Thaw; microwave or bake until hot.