Low Calorie Meal Options
I was asked by a friend to get together a week’s worth of recipes that
I use on my diet. I then had requests from other friends to be included in the
list. This is what I’ve come up with. The following seven dinner recipes are mine and the
pictures are what I actually made. Everything is portioned to serve four, but
quantities can be adjusted easily for a larger or smaller group.
I have only included dinner recipes, but will share with you some of
the options I use for breakfasts, lunches, and snacks. All of these are in my rotation, and have yielded a 68 lb weight loss over a six month period as of today.
I keep my calorie count to 1200 per day. Men will need more calories to function. Please check with your doctor before starting any diet plan.
Breakfasts:
1 envelope Quaker instant oatmeal – 100 – 130 calories (depending on
flavor)
-Or-
2 hard-boiled eggs – 140 calories
-Or-
Egg and Cheese Muffin: - 190 calories
- ·
Thomas’ Lite English muffin
- ·
Scrambled egg
- ·
Sargento thin sliced cheddar (1 slice)
-Or-
Vegetable and Cheese Omelet - 205
- ·
2 Eggs
- ·
½ oz shredded cheddar
- ·
½ Green pepper
- ·
½ onion
Lunches and Snacks
Garden salad – 2 Cups salad with raw vegetables – 30 calories (add
dressing calories)
Shrimp cocktail – 8 large shrimp with sauce – 150 calories
Raw Vegetable plate with 1 oz Cheddar – 125 Calories (add calories for
using dips)
2 Cups cubed Cantaloupe/Watermelon/Pineapple/Honey Dew – 120/96/200/128
Calories (respectively)
Turkey wrap (Made with Xtreme Wellness Low Carb Wraps) – 250 calories
- ·
1 – 50 calorie wrap
- ·
4 oz sliced turkey cold cuts
- ·
Lettuce
- ·
Tomato
I always see how many calories I have at the end of the day. I try to
supplement by indulging my cravings. Some days I have enough to have a bowl of
popcorn and a beer with a movie. Depending on the number of calories left after
that, I may have 1-3 pieces of chocolate! Some of my guiltLESS pleasures
include:
1-3 Hershey minis – 42 calories EACH
¼ cup popcorn – (pop in an air popper and use spray butter and sea salt)
– 160 calories
1 Craft beer, such as a porter or stout – 200 calories (average)
2 oz bourbon with Diet Coke – 140 calories
Pudding Pie with Whipped Cream – 180 calories
- ·
1 Keebler mini graham cracker pie crust (100
cal)
- ·
1 container sugar free pudding (chocolate is my
go to) (60 cal)
- ·
2 Tbs lite Cool Whip (20 cal)
·
Banana Pudding with Whipped Cream – 205 calories
- ·
1 Keebler mini graham cracker pie crust (100
cal)
- ·
1 container vanilla sugar free pudding (60 cal)
- ·
¼ banana, sliced (25 cal)
- ·
2 Tbs lite Cool Whip (20 cal)
Angel Food Cake with Fruit and Whipped Cream – 210 calories
- 1/12 Angel Food cake – 120
- 1 Container fruit cup no sugar added (check calories on package) (70
cal)
- 2 Tbs Lite Cool Whip – (20 cal)
Here are some great brands I use.
ON TO DINNER!
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Teriyaki Chicken and Mushrooms
with Roasted Vegetables
Servings: 4
Calories: 264
Total time: 30 minutes
Chicken and Mushrooms
4 Boneless, skinless chicken thighs (approx. 4 oz each)
1 pint baby portabella or other mushrooms, cleaned and
quartered
3 Tbs Teriyaki sauce
2 Tbs Sweet Chili sauce
Cooking spray
Salt & Pepper to taste
Heat pan and spray with cooking spray. Cut chicken thighs into
bite sized pieces, sprinkle with salt and pepper to taste. Add chicken and
mushrooms to hot pan and drizzle with teriyaki and sweet chili sauce. Sautee’
until done, but do not overcook.
Roasted Vegetables
2 Zucchini
2 Yellow squash
1 lb Fresh green beans
Kosher salt (to taste)
Cooking Spray
Preheat oven to 450°. Line a sheet pan with aluminum foil
and spray with cooking spray. Cut zucchini and squash into ¼” rounds and place
on sheet pan, slightly overlapping the edges. Cut ends from green beans and cut
in half. Scatter on sheet pan. Spray with cooking spray and sprinkle with
kosher salt. Roast in oven for 20-25 minutes.
Pulled Chicken Tostadas with
Black Beans
Servings: 4 (1 serving = 2 tostadas – Picture showing three nets 700
calories)
Calories: 480
Total time: 60 minutes
Pulled Chicken Tostadas with Black Beans
1 lb Boneless, skinless chicken breast, boiled, baked, or
roasted, shredded
1 Cup shredded mild cheddar
8 Corn tostada shells
1 Can Fat Free Refried Beans (I use Casa Mamita)
Shredded lettuce
2 Medium tomatoes, diced
8 Tbs Pace Picante Sauce
3 Tbs Taco seasoning
1 Can black beans
Cook boneless, skinless chicken breast, Shred and season
with taco seasoning. Spread refried beans over tostadas with a knife. Pile on chicken
mixture, dividing equally among 8 tostadas. Add cheddar to each tostada,
dividing equally. Microwave 2 at a time on serving plate for 30 seconds to melt
cheese. Add shredded lettuce, tomatoes, and picante sauce. Serve with black
beans.
Baked Flounder with Bullion Orzo
and Raw Veggies
Servings: 4
Calories: 240
Total time: 30 minutes
Baked Flounder
1 lb Flounder
Old Bay Seasoning
Cooking Spray
Preheat oven to 450°. Line sheet pan with aluminum foil and
spray with cooking spray. Place flounder onto sheet pan and sprinkle generously
with Old Bay. Bake for 20-25 minutes until fish flakes. Do not overcook.
Bullion Orzo
1 Cup orzo
1 Chicken bouillon packet or cube
Water
2 Green onions, chopped
Cook orzo to package instructions, adding bullion to water.
Sprinkle with green onion.
Raw Veggies
12 Grape tomatoes
1 Cucumber
Cut grape tomatoes in half. Slice cucumber.
Serve raw.
|
|
Teriyaki Shrimp with Roasted
Asparagus, Carrots, and Bullion Orzo |
Servings: 4
Calories: 358
Total time: 30 minutes
Teriyaki Shrimp
1 lb Shrimp, peeled and deveined
Teriyaki Sauce
Cooking Spray
Green onions, chopped
Marinade shrimp at least one hour in teriyaki sauce. Preheat
oven to 450°. Line sheet pan with aluminum foil and spray with cooking spray. Place
vegetables onto sheet pan and spray top with cooking spray. Sprinkle with
kosher salt. Roast for 20-25 minutes until carrots are tender. Serve over orzo
and sprinkle with green onions.
Bullion Orzo
1 Cup orzo
1 Chicken bouillon packet or cube
Water
Cook orzo to package instructions, adding bullion to water.
Roasted Asparagus and Carrots
1 lb Asparagus, woody ends cut off
½ lb Carrots
Kosher salt (to taste)
Cooking Spray
Preheat oven to 450°. Line a sheet pan with aluminum foil
and spray with cooking spray.. Scatter vegetables on sheet pan. Spray with
cooking spray and sprinkle with kosher salt. Roast in oven for 20-25 minutes,
until carrots are fork tender.
Grilled Pork Chop with
Italian Green Beans and Salad
Servings: 4
Calories: 456 (Add calories for your choice of salad dressing)
Total time: 30 minutes
Grilled Pork Chops
4 – 4oz pork chops
1 Tbs Olive Oil
Meat Tenderizer
Allow the pork chops to come to room temperature. Preheat
grill (you want this screaming hot). Lightly coat both sides of the pork chops
with olive oil. Sprinkle meat tenderizer on both sides. Place on hot grill for
five minutes, then turn ¼ turn. Let cook another five minutes. Flip pork chops
and cook five minutes on the other side. Turn ¼ turn and cook an additional
five minutes. Flipping causes the pretty score marks on the meat.
Italian Green Beans
2 cans Italian green beans, drained and rinsed (important to
remove extra sodium)
Water
Kosher salt (optional)
Prepare green beans to instructions
My Usual Salad
Iceberg lettuce
Baby spinach
Chopped tomatoes
Chopped cucumber
Chopped green pepper
Chopped carrots
Shredded cheddar (1/2 oz per salad)
Real bacon bits (1/2 oz per salad
Croutons (6 per salad)
Broiled Salmon with Roasted
Brussels Sprouts and Carrots
Servings: 4
Calories: 278
Total time: 30 minutes
Broiled Salmon
4 – 6oz Salmon fillets
1 Tbs Olive Oil
Salt & Pepper to taste
Preheat broiler on its low setting, or preheat on bake to
500°. Lightly coat salmon with olive oil. Sprinkle generously with salt and
pepper. Broil in oven to desired doneness. (Fish should be firm to the touch
but not tough)
Roasted Brussels sprouts and Carrots
1 lb Brussels sprouts, cut in half
½ lb Carrots
Kosher salt (to taste)
Cooking Spray
Preheat oven to 450°. Line a sheet pan with aluminum foil
and spray with cooking spray.. Scatter vegetables on sheet pan. Spray with
cooking spray and sprinkle with kosher salt. Roast in oven for 20-25 minutes,
until carrots are fork tender.
Shrimp and Summer Vegetable Medley
with Angel Hair Pasta
Servings: 4
Calories: 374
Total time: 30 minutes
Shrimp and Summer Vegetable Medley
1 lb Shrimp, peeled and deveined
2 Zucchini, cubed
1 Yellow (or green is fine) bell pepper, diced
1 medium onion, diced
1 large tomato, diced
1 Tbs Olive Oil
Salt & Pepper to taste
Heat olive oil in pan until shimmering. Sautee’ zucchini,
onion, and bell pepper until tender. Add shrimp and cook until pink. Season
with salt and pepper. Serve over angel hair pasta.
Angel Hair Pasta
8 oz dry angel hair pasta
Water
Kosher salt
Make pasta according to package directions.