If you are trying to lose weight, low-calorie meals are probably a mainstay in your daily life. Experts at the National Library of Medicine recommend several simple approaches to avoid eating too many calories, such as staying away from fatty or sugary foods, and eating healthy plant foods packed with essential nutrients. Aim for balanced nourishment in each meal. Start with basic favorite low-calorie meal combinations, and then vary them with additional spices or cooking methods to create new choices for your reduced-calorie lifestyle.
Breakfast
Eggs are a nutritional bargain with only 90 calories each. A good source of protein, vitamins and fat, eggs paired with a whole grain food are a great choice for breakfast. Two scrambled eggs and a piece whole grain bread counts for about 280 calories. Add a little cooking fat, such as a pat of butter or 1 tsp. of olive oil, and eat with a cup of orange slices or strawberries, and you'll still be under 400 calories.
Change it up by poaching your eggs, or whip eggs with chopped veggies and hot chilies to create an interesting omelet. Instead of serving it with the typical whole grain toast, put your omelet in a whole grain pita pocket. Or consider a serving of oatmeal with berries or a banana on top, and enjoy a hard-cooked egg on the side. Want the protein without the cooking? Know that 2 tbsp. of nut butter, a small banana and a whole grain English muffin is a great breakfast at only 400 calories.
Lunch
Leftovers in smaller portions are a convenient and affordable choice for low-calorie lunches. Try making a little extra of your favorite suppers to reserve for lunch during the week. "Cooking Light" magazine offers a number of ways to extend your dinners into light lunches. If you eat out at lunch, order from the plainer or more wholesome entrees and discreetly divide your plate in half. For example, leave the bacon off your burger, and ask for the veggie of the day instead of fries.
You can create a myriad of low-calorie brown bag lunches by keeping a stock of salad and sandwich ingredients on hand. Water packed tuna (5 oz.) is the start of a super nutritious low-calorie meal, as is a small container of low-fat Greek yogurt with natural flavors added. The tuna or the yogurt only cost your midday meal about 140 calories. Add in salad greens, cucumber slices, a piece of string cheese and 1 tbsp. of olive oil-based salad dressing to the tuna, or a piece of fruit and several whole grain crackers on the side of the yogurt, each for under about 400 calories.
Dinner
Starting with 6 oz. of white fish or skinless chicken cooked in the oven or on the stove, will begin your dinner calorie count at only 300 or less calories. Adding 1/2 tbsp. of fat for cooking will add another 60 to 80 calories Next, add in two to three servings of vegetables flavored with lemon, or 1 tbsp. shredded Parmesan cheese. Add a serving of whole grains, such as brown rice, cous cous or quinoa with herbs. Finally, finish with a light sauce or topping, like marinara sauce, roasted garlic or a spicy fruit salsa. These combinations, along with 6 oz. of fish or chicken, will typically net less than 600 calories per meal.
When choosing beef or pork, you can keep the calories lower with dry cooking methods, such as grilling or roasting. Note that 5 oz. of pork roast trimmed of fat can be served with 2 tbsp. of warm fruit compote for about 400 calories. Adding a baked sweet potato and 1 cup of wilted greens or spinach brings the meal total up to about 650. Avoiding heavily marbled or fatty cuts will conserve calories, as well. Five oz. of filet mignon or flank steak will net few calories than the same portion of prime rib.
By surrounding your protein portion with piles of colorful vegetables, you can enjoy hearty meals that are also low in calories, without sacrificing nutrition or the rewards of a full dinner plate.
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