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Low Calorie, Healthy Meals


Wednesday, June 05, 2013

I'm one of those weirdos who prefers to work out on an empty stomach. I typically drink coffee, go the gym, and come home around time for lunch (11am is not too early!). Over these months I've been trying different foods which meet a criteria I will call LCFSH: low calorie, satisfying, filling (those two are not always the same thing!), and healthy. Some foods are healthy, low calorie, and maybe even filling, but they may not satisfy. For instance, many times putting tuna in a salad just simply doesn't fill me up and satisfy as chicken does. And while a gin martini is low calorie I'm way more satisfied drinking a glass of wine.

Here's a couple great meals I've discovered which also happens to be probably exactly what I'll eat today:

11:30AM
1/2 Cup Light and Fit Nonfat Yogurt: 45 calories
3/4 Cup Shredded Wheat and Bran: 120 calories
1/2 Cup Raspberries: 30 calories
195 calories

Afternoon Snacks:
50/50 Salad Mix: 20 calories
Low Fat Feta: 50 calories
Light Caesar Dressing: 70 calories
140 calories

Fiber Plus Protein Bar: 170 calories

Dinner:
Above Salad with 3 oz chicken: 300 calories
White Wine: 150 calories

Extra: Soymilk 1 cup (in coffee, etc)

Daily Total: 1055 calories

My suggested intake is 1200-1550 calories a day, so as you see this even leaves room for another low calorie snack or too.

Anyone have favorite meals that meat my LCFSH criteria?
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Member Comments About This Blog Post:
KIKIMAV 6/18/2013 9:16PM

    Mm I love all of these ideas!

Well I love all freggies so I eat almost daily a huge plate of vegetables ( now that it is summer mostly tomatoes and cucumber) with or without olive oil (depends on whether my my calories intake allow it each day)
fruit obviously,

and tuna! Actually any kind of fish is great, but personally I dislike the procedure of cleaning the fish so instead I try to eat 2 cans of tuna every week. And goes well with any kind of salad, or even better with pasta (if you manage to stay within range with the pasta of course!)

Oh and something else I do very often is just slicing peppers, eggplants and carrots, and grilling them for a few minutes , and yum.....they are so sweet... I usually combine them with yogurt or pasta.

oh... now I cannot stop thinking of all! I will go to the grocery first thing tomorrow! emoticon emoticon

P.S.I know most people don't find vegetables filling enough, so I am not sure whether these will meet your LCFSH criteria, but with the amount I eat they are for sure enough for me! I mean my typical salad is at least 500 grams of veggies, so....

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FISCHY19702 6/5/2013 1:36PM

    My daily usually goes like this:

Breakfast & repeat for Lunch:
Slim fast - low carb shake (20g of protein)
Piece of fruit

Around 600 calories total - so 300 each meal and believe it or not, I feel full and satisfied because there is so much protein in the shakes.

Afternoon snack:
100 calorie pack of popcorn
fruit

around 200 calories

That means I still have between 400 - 700 for dinner, which is more than enough for a variety of options ranging from eggs/hashbrowns, pasta with bocca crumbles and sauce, tacos, etc.

Because I'm getting 40+g of protein in for breakfast/lunch, I feel more satisfied throughout the day and also feel like I have enough energy for my 20-30 min afternoon workout. Even if I get in a 30 min workout before breakfast, I don't feel the need to eat more to compensate.

I also am more of an evening eater, so I like having so many calories left over for dinner ~ espec. in case I want to sneak a little dessert in. Some days I am closer to the 1200 range, some days the 1500 range.

I do want to try to stop leaning on the slimfast as my main meal source for breakfast/lunch, but it is hard to pack as much protein into 180 calories through "real food" so I struggle. Thanks for sharing some ideas!


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