1B+
People living with obesity
In 2022 more than 1 billion people worldwide were living with obesity.
Source: WHO / The Lancet 2024
Low calorie meals
Filling low calorie meals under 400 and 500 kcal for breakfast, lunch and dinner — high in protein and fibre so you are not left hungry.
Last reviewed: October 2026 · How we check our content
Calories in numbers
2,000
kcal a day — UK guide for women
2,500
kcal a day — UK guide for men
~600
kcal less a day is the NHS starting point for steady weight loss
400-600-600
NHS rule: breakfast, lunch, dinner calories
Meals under 400 kcal
| Meal | kcal (approx.) | Protein |
|---|---|---|
| Porridge (40 g oats) with skimmed milk and berries | ~280 | ~12 g |
| 2-egg omelette with spinach, tomato and mushrooms | ~250 | ~16 g |
| Greek-style 0% yoghurt with berries and 10 g seeds | ~230 | ~20 g |
| Lentil and vegetable soup with a slice of wholemeal bread | ~350 | ~16 g |
| Tuna, chickpea and cucumber salad | ~350 | ~30 g |
| Chicken and vegetable soup | ~300 | ~25 g |
Dinners under 500 kcal
| Meal | kcal (approx.) | Protein |
|---|---|---|
| Cod, roasted Mediterranean vegetables and 100 g new potatoes | ~420 | ~32 g |
| Chicken stir-fry with lots of vegetables and 50 g noodles | ~470 | ~38 g |
| Turkey chilli with cauliflower rice | ~420 | ~35 g |
| Prawn and courgette wholewheat pasta (60 g dry) | ~460 | ~30 g |
| Vegetable and bean stew with a small jacket potato | ~450 | ~18 g |
| Tofu, broccoli and pepper curry with 50 g brown rice | ~470 | ~22 g |
Keep low calorie meals filling
- Fill half the plate with vegetables — they add volume for few calories
- Include protein at every meal
- Choose high fibre carbs: oats, beans, lentils, potatoes with skins
- Measure oils, sauces and cheese — they add calories fast
- Drink water with meals
World health facts
All facts2.5B
Adults overweight
43% of adults aged 18+ were overweight in 2022, and 890 million of them had obesity.
Source: WHO 2024
×2
Adult obesity has doubled
Worldwide adult obesity more than doubled between 1990 and 2022.
Source: WHO 2024
×4
Adolescent obesity has quadrupled
Obesity among adolescents aged 5–19 quadrupled from 1990 to 2022.
Source: WHO 2024
Related articles
More in Body & Weight
Questions people ask
What is a low calorie meal?
Usually a meal under about 400–500 kcal. The best ones are high in vegetables, protein and fibre so they stay filling.
How many calories should I eat to lose weight?
The NHS suggests around 600 kcal less than you need, which for many people is about 1,400 kcal for women and 1,900 kcal for men. Use our calorie calculator for a personal estimate.
Are very low calorie diets safe?
Diets under 800 kcal a day should only be followed with medical supervision.
Sources
- • NHS: Calorie counting and the 400-600-600 approach
- • NHS Better Health: Lose weight
- • BDA Weight loss fact sheet
- • McCance & Widdowson's Composition of Foods
General information based on UK public health sources, not medical advice. Calorie and nutrient figures are approximate. Speak to your GP or a registered dietitian before major diet changes, especially if you have a health condition such as kidney disease.