Filling recipes under 450 calories

How filling a dish is doesn’t just depend on its calories. Our satiety score gives points for plenty of protein and fibre per 100 kcal and for volume from vegetables, salad or soup. Only recipes with 8 to 10 out of 10 points and no more than 450 kcal per serving are listed here – every recipe worked out by the same rule.

All filling recipes under 450 kcal

Vegan Mediterranean lentil soup with turmeric and lemon – 380 kcal
Low-carb quark Schmarrn with cinnamon and warm blackberries – 449 kcal
Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
High-protein air fryer turkey gyros with skyr tzatziki – 352 kcal
High-protein creamy chicken strips with mushrooms – 450 kcal
Chicken tikka masala – 420 kcal
Quick chicken vindaloo – 360 kcal
Gluten-free chicken and broccoli pan with soy and sesame sauce – 340 kcal
Quick tuna salad with white beans – 380 kcal
High-protein quark with honey and walnuts – 280 kcal
Mediterranean chicken meatballs with courgette noodles – 350 kcal
Keto celeriac rösti with herb quark – 320 kcal
High-protein prawn pan-fry with courgette noodles – 320 kcal
Protein smoothie bowl with berries – 400 kcal
Gluten-free berry protein smoothie bowl with almond butter – 340 kcal
High-protein quark bowl – 340 kcal
Chicken fajita bowl – 410 kcal
High-protein mushroom pan with spinach – 280 kcal
Turkey strips with mushrooms – 340 kcal
Low-carb spinach shakshuka – 340 kcal
Cottage cheese protein flatbread – 280 kcal
Quick chicken and broccoli bowl with sesame – 380 kcal
High-protein raspberry skyr with chia seeds – 290 kcal
Turkish lentil soup (mercimek) – 250 kcal

Frequently asked questions

What is the satiety score?

A number from 1 to 10 that we work out for every recipe by the same rule. Points come from protein and fibre per 100 kcal and from a low energy density; points are taken off for drinks, very small servings and lots of fat combined with lots of sugar.

How do I get full on fewer calories?

With plenty of volume and a low energy density: vegetables, salad and soups put a lot on your plate. Add pulses, fish, eggs or quark, and wholegrains instead of white flour. In the study by Holt (1995), boiled potatoes came out on top at the same number of calories.

Why 450 kcal at most?

It leaves room for the other meals of the day. Still eat enough: don’t go below 1,200 kcal a day for women or 1,500 kcal for men without medical supervision.

Why are there no smoothies or juices?

Drinks lose points in the satiety score and reach 6 at most. Only recipes with 8 points or more make this list.

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