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100 Calorie Breakfast & Lunch Ideas

author image Sara Ipatenco
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.
100 Calorie Breakfast & Lunch Ideas
Try 100-calorie breakfasts and lunches to help you reach your weight loss goals. Photo Credit GrandviewGraphics/iStock/Getty Images


Restricting calories is one way to lose weight. If you are looking for meal ideas that are low in calories, there are many delicious options for you. According to Reader's Digest, creators of "Low-Calorie Cookbook," eating meals low in calories is possible if you focus on wholesome ingredients that also contain protein for energy. Try several different 100-calorie meals to find ones that you like enough to continue eating until you reach your weight loss goals.

Strawberry Yogurt Smoothie

A smoothie is a healthy breakfast choice that contains calcium, protein and several different vitamins and minerals. Reader's Digest says that you will need 1/4 lb of strawberries, the juice and zest of 1/4 orange and 1/8 cup of plain low-fat yogurt. Place the strawberries, orange juice, zest and yogurt into a blender and mix until it is smooth. Serve in a tall glass for a total of about 55 calories. For a few extra calories, add a few banana slices to the top of the smoothie, suggests Reader's Digest.

Fruit Salad

For about 55 calories, you can have a large bowl of fruit that will provide you with several vitamins and minerals as well as several grams of fiber to help keep you full, says Reader's Digest. You will need several different kinds of fruit, such as strawberries, blueberries, blackberries and raspberries. Add more exotic fruits, such as currants or passionfruit, suggests Reader's Digest. Aim for about one cup of fruit. Cut the fruit into bite sized pieces and place in a large bowl. You can drizzle 1 tsp. of honey or 2 tbsp. of plain low-fat yogurt over the top for just a few additional calories.

Lobster Salad

According to Dana Carpender, author of "Dana Carpender's Every Calorie Counts Cookbook: 500 Great-Tasting, Sugar-Free, Low-Calorie Recipes the Whole Family Will Love," you can make impressive and tasty lunches for around 100 calories. For Lobster Salad, you will need 1/8 lb of fresh lobster, 1 tbsp. of dry-packed sun-dried tomatoes, 1 tbsp. of jarred roasted red peppers, 2 tbsp. of sliced celery, 1 sliced green onion, 2 teaspoons of light mayonnaise, a lettuce leaf and 1 tbsp. of pine nuts. Mix all of the ingredients, except the pine nuts and lettuce leaf, together. Add salt and pepper to taste and scoop into the lettuce leaf. Sprinkle with pine nuts just before eating.

Cream Of Celery Soup With Tarragon

Soup is a low-calorie meal option that can be prepared in many different ways, says Ellen Brown, author of "$3 Low-Calorie Meals: Delicious, Low-Cost Dishes That Won't Add to Your Waistline." Cream of Celery Soup with Tarragon has about 70 calories per serving. Make several servings of this soup at one time so you can have a low-calorie lunch on hand when you need one. You will need 4 cups of sliced celery, 3 1/2 cups of vegetable broth, 1/3 cup of white rice, 2 tsp. of dried tarragon and 1/2 cup of whole milk. Combine all the ingredients, except the milk, in a large saucepan and bring to a boil. Simmer for about 30 minutes, or until the celery is soft. Puree the soup in a blender or food processor until it is smooth. Put the soup back in the pan and add the milk. Rewarm the soup for about two minutes. Add salt and pepper to taste.

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