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.