15 One-Pot Meals for Weight Loss (That Are Actually Delicious)

Let’s be honest—eating healthy is hard when your sink looks like a war zone. That’s where one-pot meals come in. These easy, throw-it-all-in meals are lifesavers when you want to eat clean and keep the dishes (and stress) to a minimum.

This list is packed with high-protein, fiber-rich, and veggie-loaded meals—all under 450 calories per serving—that help keep you full and energized. Perfect for busy weeknights, meal prep, or lazy Sundays, these one-pot wonders make weight loss feel a whole lot easier (and tastier). Bonus? Cleanup is basically nonexistent.

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1. One-Pot Lemon Chicken Quinoa

Bright, zesty, and full of lean protein—this lemon chicken quinoa dish feels light but fills you up. It’s packed with fiber-rich quinoa and juicy chicken breast, with a splash of citrus to wake it all up.

Ingredients:

1 tablespoon olive oil
2 boneless, skinless chicken breasts, cubed
1 garlic clove, minced
1 cup quinoa, rinsed
2 cups low-sodium chicken broth
Juice and zest of 1 lemon
1 cup spinach
Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil and cook chicken until golden.
2. Add garlic and sauté for 1 minute.
3. Stir in quinoa, broth, lemon juice, and zest.
4. Bring to a boil, cover, and reduce to a simmer for 15 minutes.
5. Stir in spinach until wilted. Season and serve hot.

Calories: ~380
Protein: ~32g

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2. One-Pot Turkey & Veggie Skillet

This dish is perfect when you’re low on time but high on hunger. Ground turkey keeps it lean and protein-rich, while the colorful veggies make every bite satisfying and nutrient-dense.

Ingredients:

1 teaspoon olive oil
1/2 pound lean ground turkey
1 zucchini, chopped
1 bell pepper, chopped
1 cup spinach
1/2 teaspoon garlic powder
Salt and pepper to taste
1/4 teaspoon chili flakes (optional)

Instructions:

1. Heat oil in a skillet and brown the turkey.
2. Add chopped zucchini and bell pepper. Cook until softened.
3. Stir in spinach and seasonings. Cook until spinach wilts.
4. Serve hot, optionally with a squeeze of lemon.

Calories: ~320
Protein: ~28g

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3. One-Pot Lentil & Sweet Potato Stew

This plant-based powerhouse is hearty, naturally sweet, and rich in fiber and protein. It’s cozy, comforting, and keeps you full for hours without any heaviness.

Ingredients:

1 tablespoon olive oil
1/2 onion, chopped
1 garlic clove, minced
1 small sweet potato, diced
1/2 cup dried lentils
2 cups vegetable broth
1/2 teaspoon cumin
Salt and black pepper to taste
Fresh parsley for garnish

Instructions:

1. In a pot, sauté onion and garlic in olive oil until translucent.
2. Add sweet potato, lentils, broth, cumin, salt, and pepper.
3. Bring to a boil, then simmer for 25 minutes or until lentils are soft.
4. Serve with fresh parsley on top.

Calories: ~340
Protein: ~18g

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4. One-Pot Shrimp & Cauliflower Rice Stir-Fry

This low-carb stir-fry is light, protein-rich, and takes just 15 minutes to throw together. Shrimp adds lean protein while cauliflower rice keeps it grain-free and waistline-friendly.

Ingredients:

1 teaspoon sesame oil
1/2 pound shrimp, peeled and deveined
1 garlic clove, minced
2 cups cauliflower rice
1/2 cup diced carrots
2 tablespoons low-sodium soy sauce
1 green onion, chopped

Instructions:

1. Heat sesame oil in a skillet and cook shrimp for 2–3 minutes per side.
2. Add garlic, carrots, and cauliflower rice. Stir-fry for 5–7 minutes.
3. Add soy sauce and green onions. Stir and serve hot.

Calories: ~290
Protein: ~25g

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5. One-Pot Spicy Chickpea & Spinach Curry

Quick, spicy, and incredibly flavorful, this curry delivers big taste without the calorie bomb. It’s plant-based, fiber-loaded, and perfect for meatless nights.

Ingredients:

1 tablespoon olive oil
1 garlic clove, minced
1/2 onion, chopped
1 can chickpeas, drained and rinsed
1/2 can diced tomatoes
1 teaspoon curry powder
2 cups spinach
Salt to taste

Instructions:

1. In a pot, heat oil and sauté onion and garlic until soft.
2. Add chickpeas, tomatoes, curry powder, and salt.
3. Simmer for 10 minutes. Stir in spinach and cook until wilted.
4. Serve hot with lemon wedges or on its own.

Calories: ~330
Protein: ~17g

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One-Pot Chicken & Veggie Soup

This light but comforting soup is packed with lean protein, fiber-rich veggies, and a herby broth that makes it perfect for a detox day or lighter dinner. It’s soothing, satisfying, and meal-prep friendly.

Ingredients:

1 teaspoon olive oil
1/2 onion, chopped
1 garlic clove, minced
1 carrot, diced
1 celery stalk, diced
1 boneless skinless chicken breast, cubed
2 cups low-sodium chicken broth
1/2 teaspoon dried thyme
1/4 teaspoon black pepper
1 cup spinach or kale (optional)

Instructions:

1. Heat olive oil in a pot and sauté onion, garlic, carrot, and celery for 5 minutes.
2. Add chicken, broth, thyme, and pepper. Bring to a boil.
3. Reduce to a simmer and cook for 15 minutes.
4. Stir in spinach or kale and cook until wilted. Serve warm.

Calories: ~290
Protein: ~30g

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7. One-Pot Greek Turkey Skillet

All the flavor of a Greek wrap—but deconstructed into a single skillet. Lean turkey, tomatoes, and spinach come together with herbs and feta for a low-carb, high-flavor dinner you’ll want to eat on repeat.

Ingredients:

1/2 pound ground turkey
1/2 onion, chopped
1 garlic clove, minced
1 cup cherry tomatoes, halved
1 cup spinach
1 teaspoon dried oregano
Salt and pepper to taste
1/4 cup crumbled feta

Instructions:

1. Cook turkey and onion in a skillet until browned.
2. Add garlic, tomatoes, oregano, salt, and pepper. Cook for 5 minutes.
3. Stir in spinach until wilted.
4. Remove from heat and sprinkle with feta. Serve warm.

Calories: ~340
Protein: ~32g

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8. One-Pot Veggie-Packed Brown Rice Pilaf

This fiber-filled pilaf is perfect for meatless Mondays or when you want a gentle detox. Brown rice keeps you full while sautéed veggies and herbs bring lots of flavor and color.

Ingredients:

1 tablespoon olive oil
1/2 cup diced onion
1 garlic clove, minced
1/2 zucchini, chopped
1/2 bell pepper, chopped
1/2 cup brown rice
1¼ cups vegetable broth
1/4 teaspoon turmeric
Salt and black pepper to taste

Instructions:

1. Sauté onion and garlic in olive oil until soft.
2. Add zucchini and bell pepper, cook for 3 minutes.
3. Stir in rice, broth, turmeric, salt, and pepper.
4. Bring to a boil, reduce to low heat, cover, and simmer for 30–35 minutes.
5. Fluff with a fork and serve.

Calories: ~310
Protein: ~10g
(Add tofu or beans on the side to boost protein)

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9. One-Pot Zucchini Noodles with Pesto Chicken

Zucchini noodles keep this dish super light and low-carb, while shredded chicken and a dollop of pesto bring richness and herby flavor. Perfect for a quick, protein-forward dinner that won’t weigh you down.

Ingredients:

1 tablespoon olive oil
1 cooked chicken breast, shredded
2 medium zucchinis, spiralized
2 tablespoons pesto
Salt and pepper to taste
Optional: cherry tomatoes, pine nuts, or parmesan

Instructions:

1. Heat oil in a skillet and toss in the chicken.
2. Add zucchini noodles and cook for 3–4 minutes until just tender.
3. Stir in pesto and season with salt and pepper.
4. Serve hot with optional toppings.

Calories: ~280
Protein: ~30g

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10. One-Pot Spaghetti Squash & Turkey Marinara

This lighter take on pasta night swaps noodles for spaghetti squash—low in carbs and big on texture. Tossed with lean ground turkey and a quick tomato sauce, it’s cozy, clean, and delicious.

Ingredients:

1 small spaghetti squash (pre-cooked or microwaved)
1/2 pound ground turkey
1/2 onion, chopped
1 garlic clove, minced
1/2 cup marinara sauce (no sugar added)
1/2 teaspoon Italian seasoning
Salt and pepper to taste
Fresh basil for garnish

Instructions:

1. Cook turkey, onion, and garlic in a pan until browned.
2. Add marinara, seasoning, salt, and pepper. Simmer for 5 minutes.
3. Scrape spaghetti squash into the pan and toss to combine.
4. Heat through and garnish with basil.

Calories: ~330
Protein: ~28g

11. One-Pot Black Bean Taco Skillet

All the bold taco flavors—none of the mess. This one-pan wonder features protein-rich black beans, fiber-packed veggies, and warm spices that satisfy every taco craving without the calories.

Ingredients:

1 tablespoon olive oil
1/2 red onion, chopped
1 garlic clove, minced
1/2 zucchini, chopped
1 can black beans, drained and rinsed
1/2 cup corn (fresh or frozen)
1 teaspoon chili powder
1/2 teaspoon cumin
Salt to taste
Juice of 1/2 lime
Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a skillet and sauté onion and garlic until fragrant.
2. Add zucchini, corn, and beans. Stir in spices and cook for 7–8 minutes.
3. Squeeze in lime juice, garnish with cilantro, and serve as is or in lettuce wraps.

Calories: ~330
Protein: ~17g

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12. One-Pot Cauliflower Chickpea Curry

Creamy, flavorful, and low in calories, this vegan curry is a golden bowl of comfort. Chickpeas add plant-based protein, while cauliflower makes it filling without the carbs.

Ingredients:

1 tablespoon coconut oil
1/2 onion, diced
1 garlic clove, minced
1 tablespoon curry powder
1/2 head cauliflower, cut into florets
1 can chickpeas, drained
1/2 cup light coconut milk
1/2 cup vegetable broth
Salt to taste
Fresh cilantro or parsley

Instructions:

1. Heat oil in a pan and sauté onion and garlic.
2. Stir in curry powder, then add cauliflower and chickpeas.
3. Pour in coconut milk and broth. Simmer for 15 minutes until tender.
4. Garnish with herbs and serve hot.

Calories: ~340
Protein: ~14g

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13. One-Pot Egg Roll in a Bowl

Craving takeout? This deconstructed egg roll is crunchy, savory, and way healthier than the deep-fried version. It’s high in protein, low in carbs, and ready in 15 minutes.

Ingredients:

1/2 pound ground chicken or turkey
1 tablespoon sesame oil
2 cups shredded cabbage or coleslaw mix
1 carrot, grated
2 tablespoons low-sodium soy sauce
1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
Green onion for garnish

Instructions:

1. In a skillet, cook ground meat in sesame oil until browned.
2. Add cabbage, carrot, garlic powder, and ginger. Stir well.
3. Add soy sauce and cook until veggies are tender.
4. Garnish with green onion and serve.

Calories: ~320
Protein: ~27g

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14. One-Pot Broccoli Cheddar Protein Soup

Lightened up but still comforting, this soup blends broccoli and cheddar into a creamy bowl that’s perfect for weight loss. Add a scoop of plain Greek yogurt to boost the protein and make it ultra-creamy.

Ingredients:

1 teaspoon olive oil
1 garlic clove, minced
2 cups broccoli florets
2 cups low-sodium vegetable broth
1/4 cup shredded cheddar cheese
1/4 cup plain Greek yogurt
Salt and pepper to taste
Optional: pinch of nutmeg

Instructions:

1. Sauté garlic in olive oil for 1 minute.
2. Add broccoli and broth. Simmer until tender (10 minutes).
3. Blend soup until smooth (or leave it chunky).
4. Stir in cheddar, Greek yogurt, and seasonings. Serve warm.

Calories: ~290
Protein: ~20g

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15. One-Pot Mediterranean Farro Bowl

Nutty farro makes the perfect base for a Mediterranean-inspired meal loaded with veggies, chickpeas, and herbs. It’s high in fiber, plant-based protein, and incredibly satisfying.

Ingredients:

1 tablespoon olive oil
1/2 red onion, chopped
1 garlic clove, minced
1/2 cup farro
1 1/2 cups vegetable broth
1/2 cup canned chickpeas
1/4 cup cherry tomatoes, halved
1/2 teaspoon dried oregano
Juice of 1/2 lemon
Fresh parsley

Instructions:

1. Sauté onion and garlic in olive oil.
2. Stir in farro, broth, chickpeas, tomatoes, oregano, and lemon juice.
3. Bring to a boil, then simmer for 25–30 minutes until farro is tender.
4. Fluff, top with parsley, and serve warm.

Calories: ~350
Protein: ~16g