9 Low-kJ Meals Perfect For Every Day Of The Week

When you want to get dinner on the table quickly, but also want to keep in mind your personal health goals, finding an approachable, low-kilojoule meal can make a big difference. But it’s essential to make sure you’re consuming enough calories to feel energised and fuel your body as needed when following a low-kilojoule diet. That means finding healthy options for vegetarians and meat-eaters alike, while also packing a protein punch.

Dietitian Vandana Sheth says low-kilojoule meal can be in the 1,260 to 1,680 kilojoule range for breakfast and 2,100 to 2,520 kilojoule range for lunch and dinner meals, and 420 to 840 kilojoule range for snacks.

While the meals we’re sharing are under 2,100 kilojoules, it’s key to keep in mind that healthy eating doesn’t just come down to calories. Though it can be helpful to keep a general kilojoule goal in mind, it’s important to remember that every body is different and one kilojoule goal won’t work for everyone, says nutrition expert Lindsey Palmer. Things like age, sex, activity level, health conditions, and weight goals need to be considered, she adds.

When making a plan for dinner, Sheth suggests including a variety of food groups in each meal. This typically includes colourful vegetables, lean protein, whole grain carbohydrates, and heart-healthy fats. Palmer notes that for most adults, it’s best not to cut an entire food group or macronutrient from your diet, but create balanced meals that will give you energy. And it’s important to be sure to get vital vitamins and minerals, too.

You’ll also want to consider your personal taste preferences and satiety level, says Sheth. “If the meal, regardless of its nutrition profile, does not taste good or it’s small in volume and satisfaction, it will be hard to sustain this way of eating,” she says.

Ready to get cooking? Try these low-kilojoule meals in your regular rotation.