Here is a sample of some quick, low calorie meal ideas, based on some of my favorites. Calories are estimated based on the packaging information.

Some of these may be too high in sodium to use every day if you need to watch your sodium intake, but they are a good example of how being creative can allow you to eat your fill without blowing your calorie limits.

Snack

1-cup low sodium non-fat broth with 1/2 cup frozen spinach (30 calories)

1 egg white has only 17 calories, consider adding it to the above broth for 3 grams of protein and nice texture. Beat the egg white until frothy, bring broth to a high simmer, drizzle the broth with one hand in while stirring with the other to create ribbons or “noodles” of egg.

Breakfast

Veggie Omelete
2 servings egg substitute (60 calories)
1/2 cup spinach (20 calories)
2 mushrooms diced (10 calories or less)
0 cal/0 fat spray for pan
Serve omelete on two slices toasted bread (80 calories each)
(total 170 calories)

Optional: a tablespoon of parmesan cheese has only 21 calories, add to your egg mixture for nice flavor.

Lunch

25 Calorie Fruit Smoothie – Serves 2
2 cups of “Fruit-2-O” flavored water (orange or peach flavor)
1 cup crushed ice
5 whole strawberries (fresh or frozen)
Place all ingredients into a blender and mix until smooth.

Turkey Rollups
3 slices of 97% lean turkey slices, 3 large romaine lettuce leaves, with a tiny dab of your favorite mustard. Spread tiny dab of mustard on each slice of turkey, lay flat on a lettuce leaf and roll up, nibble and enjoy. (30 calories for each slice of turkey, very little for lettuce and mustard, total estimated 100 calories)

Optional: In place of the mustard consider “hoagie spread” which generally has only 5 calories a serving if you like things spicy.

Dinner

The “Fat Burning” Soup
6 Large green onions
2 Bell peppers – green, red, orange, or yellow
1-2 Cans – diced tomatoes or 1-28 oz. can of crushed tomatoes
1 Bunch – Celery
1 Package – Lipton Onion Soup Mix or Chicken Soup Mix
1 Head – Cabbage (optional)
Pepper, Parsley, Garlic, etc. to taste
Cut Vegetables into small to medium pieces and cover with water. Boil fast for ten minutes, reduce to simmer and continue cooking until vegetables are tender.
(approx. calories 40 per cup)

Optional: Add a bit of cooked whole wheat pasta to make it a complete meal
1 cup of pasta has about:
Calories: 173, Total fat (g): 0.8, Dietary fiber (g): 3.9, Protein (g) : 7

Another optioin is to add a 1/4 cup per serving of soup of TVP (texturized vegetable protein) for a nonfat, low calorie protein source.

You can also use this soup (without the pasta) as a quick snack whenever you feel hungry and/or before meals to help fill you up.

These tasty ideas are a combination of my favorites and a few of Mama Kelly’s (my best friend).

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