Eating meals low in saturated fat and calories is important for good health. It can help you lower and control your cholesterol and reduce your risk of heart disease and stroke, reports the American Heart Association. Foods that come from animals are those that contain saturated fat and include beef, whole milk, pork, lamb, lard, butter, cream and cheese. While they don't have to be eliminated completely, cutting back can help you prepare meals that are low in calories and saturated fat.
Fish
Fish is low in saturated fat and can be grilled, baked or broiled to create part of an easy meal low in calories and saturated fat, the American Heart Association states. Eating fish regularly contributes to a healthy heart and good choices include tuna and salmon. Serving the fish with steamed vegetables and brown rice will fill you with a reasonable amount of calories and fat. Skipping the buttery sauces on the fish and vegetables allows you to keep saturated fat content low because butter is a source of this unhealthy fat. The National Heart Lung and Blood Institute recommends using reduced fat or whipped versions because they are lower in both calories and saturated fat. Using herbs and spices as an alternative to flavor fish and vegetables will further cut calories and fat.
Bean Burritos
Using beans as a meat substitute cuts saturated fat and calories while still providing fiber and protein. The fiber will help you stay full until the next meal and keep your digestion regular while the protein contributes to healthy muscles. Cooked whole beans wrapped in a flour or corn tortilla creates an easy and healthy meal that is high in nutrients. Mountain States Health Alliance recommends using black, pinto or kidney beans. Topping the burritos with low-fat cheese, chopped lettuce and tomato and salsa keeps saturated fat and calorie count down while adding nutrients and flavor. Canned beans often contain high amounts of sodium so if you choose to use them, a quick rinse will be beneficial. You can also use beans to make tacos and enchiladas or toss them into a taco salad to replace the ground beef.
Egg Sandwiches
The yolk in an egg is the part that contributes to saturated fat intake. However, cooking with two egg whites for each whole egg creates easy and healthy meals, according to the American Heart Association. You can remove the yolk by using an egg separator. Use cooking oils low in saturated fat to prepare the eggs. These oils include olive, canola and corn oil. Once cooked, placing the egg on a whole wheat English muffin with a slice of low-fat cheese increases fiber and calcium intake and gives you energy until your next meal. Serve with a fruit salad for a healthy breakfast that is low in saturated fat and calories. Top the sandwich with sliced vegetables for a dinner alternative.
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