🥗 Lighter recipes

Recipes with fewer calories per person. Pick a main, or a side or soup.

Keep eating rice or bread, and swap the main dish for one of these. If you are still growing, don’t cut down too much. The numbers are a guide.What each nutrient does →

52 recipes

Buri Teriyaki (Yellowtail Teriyaki)

About 25 minServes 2285 kcal, protein 20.6 g

Salt-Grilled Salmon (Frying Pan Method)

About 20 minServes 2112 kcal, protein 20.1 g

Chikuzenni (Simmered Chicken and Root Vegetables)

About 50 minServes 3–4272 kcal, protein 15.5 g

Buri Daikon (Simmered Yellowtail and Daikon)

About 1 hrServes 2–3288 kcal, protein 19.9 g

Aji Nanbanzuke (Fried Horse Mackerel in Sweet Vinegar)

About 40 minServes 2–3298 kcal, protein 20 g

Salmon and Mushrooms in Foil (Frying Pan)

About 25 minServes 2226 kcal, protein 22.9 g

Karei no Nitsuke (Simmered Flounder)

About 25 minServes 2248 kcal, protein 26.8 g

Yudofu (Simmered Tofu)

About 40 minServes 2183 kcal, protein 15.6 g

Oden (Japanese Hot Pot Stew)

About 1 hr 45 minServes 3–4245 kcal, protein 19 g

Tebamoto no Sappari-ni (Chicken Drumettes Simmered in Vinegar and Soy Sauce)

About 40 minServes 2–3292 kcal, protein 23.2 g

Chicken Breast Ham (Cooked in a Pot)

About 1 hr 30 minServes 2–3135 kcal, protein 21.3 g

Pan-Fried Chicken Tenders Rolled with Umeboshi and Shiso

About 25 minServes 2159 kcal, protein 24.5 g

Koya Dofu no Fukumeni (Simmered Freeze-Dried Tofu)

About 40 minServes 2241 kcal, protein 18.2 g

Atsuage no Nimono (Simmered Thick Fried Tofu)

About 20 minServes 2280 kcal, protein 18.1 g

Motsu Nikomi (Miso-Simmered Pork Offal, Pre-boiled)

About 1 hrServes 3–4253 kcal, protein 15.3 g

Ishikari Nabe (Salmon and Miso Hot Pot)

About 45 minServes 3–4263 kcal, protein 23.1 g

Tara Chiri (Cod Hot Pot)

About 50 minServes 2–3217 kcal, protein 28.7 g

Buta Nira Itame (Pork and Garlic Chive Stir-Fry)

About 15 minServes 2260 kcal, protein 17.8 g

Chicken Simmered in Tomato

About 40 minServes 2–3293 kcal, protein 19.4 g

Qingjiao Rousi (Pepper Steak Stir-Fry)

About 25 minServes 2276 kcal, protein 17.8 g

Happosai (Chinese Stir-Fry with Thick Sauce)

About 30 minServes 2–3229 kcal, protein 16.9 g

Cabbage Rolls in Consomme

About 50 minServes 2293 kcal, protein 20.2 g

Salmon Meunière

About 25 minServes 2203 kcal, protein 20.6 g

Shioyaki Mackerel (Salt-Grilled Mackerel)

About 30 minServes 2221 kcal, protein 21 g

Iwashi Ume-ni (Sardines Simmered with Pickled Plum)

About 40 minServes 2290 kcal, protein 24.7 g

Tara no Amazu Ankake (Cod with Sweet and Sour Sauce)

About 30 minServes 2244 kcal, protein 19.3 g

Katsuo no Tataki (Seared Bonito)

About 20 minServes 2135 kcal, protein 27.3 g

How to Grill Hokke (Dried Atka Mackerel)

About 20 minServes 2185 kcal, protein 20.5 g

Ebi Chili (Shrimp in Chili Sauce)

About 25 minServes 2235 kcal, protein 20.6 g

Ika Daikon (Squid and Daikon Simmered)

About 50 minServes 2–3168 kcal, protein 17.1 g

Fried Squid Legs (Ika Geso Karaage)

About 30 minServes 2262 kcal, protein 18.7 g

Tako no Karaage (Fried Octopus)

About 25 minServes 2263 kcal, protein 22.6 g

Mapo Tofu

About 25 minServes 2–3287 kcal, protein 18.6 g

Simmered Ganmodoki (Fried Tofu Patties)

About 25 minServes 2293 kcal, protein 17.5 g

Kasujiru (Sake Lees Soup with Salmon)

About 35 minServes 3209 kcal, protein 18.8 g

Buri Kama no Shioyaki (Salt-Grilled Yellowtail Collar)

About 40 minServes 2270 kcal, protein 24.4 g

Butter Soy Sauce Swordfish

About 20 minServes 2245 kcal, protein 21.6 g

Karei no Karaage (Crispy Fried Flounder)

About 30 minServes 2277 kcal, protein 24.7 g

Mackerel Mirin-yaki (Sweet Soy-Glazed Mackerel)

About 45 minServes 2300 kcal, protein 22.3 g

Saikyo-yaki Salmon (Sweet Miso-Marinated Salmon)

About 20 minServes 2221 kcal, protein 23.6 g

Yuan-yaki Spanish Mackerel (Yuzu-Soy Marinated Sawara)

About 50 minServes 2236 kcal, protein 21.6 g

Iwashi Tsumire Soup (Sardine Ball Miso Soup)

About 40 minServes 2–3170 kcal, protein 15.5 g

Atsuage Teriyaki (Thick Fried Tofu in Sweet Soy Glaze)

About 15 minServes 2285 kcal, protein 17.4 g

Clam Chowder

About 30 minServes 2–3271 kcal, protein 16.6 g

Shrimp and Broccoli Salt Stir-Fry

About 20 minServes 2207 kcal, protein 19 g

Stuffed Shiitake Mushrooms

About 25 minServes 2 (8 pieces)247 kcal, protein 16 g

Shirataki Japchae (Konjac Noodle Stir-Fry)

About 20 minServes 2247 kcal, protein 16.4 g

Microwave-Steamed Cod with Mushrooms

About 15 minServes 2145 kcal, protein 21.3 g

Tofu Hamburg Steak with Mushroom Sauce

About 35 minServes 2282 kcal, protein 21.4 g

Hearty Chicken Breast Soup (Chinese-Style)

About 25 minServes 2257 kcal, protein 34.8 g

Steamed Chicken Breast with Leek-Salt Lemon Sauce

About 20 minServes 2212 kcal, protein 31.4 g

Yodaredori (Chinese Mouthwatering Chicken)

About 30 minServes 2257 kcal, protein 29 g

40 recipes

Miso Soup with Tofu and Wakame

About 15 minServes 273 kcal

Dashimaki Tamago (Rolled Omelet with Dashi)

About 15 minServes 2–394 kcal

Spinach Ohitashi (Spinach Soaked in Dashi)

About 15 minServes 228 kcal

Chawanmushi (Japanese Steamed Egg Custard)

About 35 minServes 381 kcal

Shiraae (Spinach and Carrot with Tofu Dressing)

About 30 minServes 2–385 kcal

Takenoko no Tosani (Bamboo Shoots Simmered with Bonito Flakes)

About 20 minServes 274 kcal

Chikuwa Kyuri (Fish Cake Tubes with Cucumber)

About 5 minServes 268 kcal

Stir-Fried Green Peppers with Bonito Flakes

About 10 minServes 266 kcal

Broccoli Goma-ae (Broccoli with Sesame Dressing)

About 10 minServes 280 kcal

Glazed Carrots

About 20 minServes 271 kcal

Tazukuri (Candied Baby Sardines)

About 20 minServes 4–639 kcal

Tataki Gobo (Pounded Burdock with Sesame)

About 25 minServes 464 kcal

Chinese Egg Drop Soup

About 10 minServes 263 kcal

Wakame Soup

About 10 minServes 239 kcal

Asari no Sakamushi (Sake-Steamed Clams, from Cleaning Out the Sand)

About 1 hr 15 minServes 244 kcal

Asari Miso Soup (Clam Miso Soup)

About 1 hr 15 minServes 2–330 kcal

Ingen no Goma-ae (Green Beans with Sesame Dressing)

About 15 minServes 264 kcal

Kohaku Namasu (Red and White Pickled Daikon and Carrot)

About 50 minServes 434 kcal

Kyuri to Wakame no Sunomono (Cucumber and Wakame Salad)

About 15 minServes 231 kcal

Kyuri no Asazuke (Quick Pickled Cucumber)

About 40 minServes 214 kcal

Bean Sprout Namul (Korean-style Salad)

About 10 minServes 277 kcal

Salt-Rubbed Cabbage

About 15 minServes 253 kcal

Okra with Bonito Flakes (Okaka-ae)

About 10 minServes 220 kcal

Komatsuna and Fried Tofu Nibitashi (Simmered Greens)

About 15 minServes 2100 kcal

How to Boil Edamame

About 15 minServes 2–357 kcal

Kenchinjiru (Vegetable and Tofu Soup)

About 35 minServes 384 kcal

Kakitamajiru (Egg Drop Soup)

About 10 minServes 248 kcal

Nameko Mushroom and Tofu Miso Soup

About 10 minServes 342 kcal

Clear Soup with Mitsuba and Fu

About 10 minServes 212 kcal

Eggplant Miso Soup

About 15 minServes 358 kcal

Potato and Onion Miso Soup

About 20 minServes 376 kcal

Hakusai no Asazuke (Quick-Pickled Napa Cabbage)

About 1 hr 15 minServes 2–315 kcal

Mizuna and Jako Salad

About 15 minServes 297 kcal

Nagaimo with Wasabi Soy Sauce

About 10 minServes 274 kcal

Nanohana with Mustard Dressing (Karashi-ae)

About 15 minServes 246 kcal

Shishito Yakibitashi (Grilled Shishito Peppers in Broth)

About 30 minServes 259 kcal

Yaki Nasu (Grilled Eggplant)

About 25 minServes 231 kcal

Coleslaw

About 20 minServes 3–478 kcal

Onion Soup

About 35 minServes 2–384 kcal

Sweet Potato and Onion Miso Soup (Made with Kombu)

About 30 minServes 292 kcal