While roasted chicken with plain brown rice and steamed vegetables is a healthy meal for weight loss, it can grow monotonous day after day. Making meals that feature a variety of flavors and foods can help you stick to your diet plan. When you are counting calories, you can create healthy meals that tantalize your taste buds and make you feel satisfied.
300-Calorie Options
Meals with 300 calories are appropriate for 1,200-calorie per day diets. A 300-calorie, healthy breakfast might include 1/3 cup of dry oatmeal cooked in water, with 1/4 cup canned pumpkin puree, 2 tbsp. dried cherries and a dash of cinnamon. Serve it with 4 oz. skim milk and 1 tsp. honey. For a 300-calorie lunch or dinner, mix together 1/2 cup cooked quinoa, 1 tsp. olive oil, 2 tsp. lime juice, ½ cup drained black beans, 2 tbsp. chopped red onion, five halved grape tomatoes and 1/2 cup chopped cucumber.
350-Calorie Options
A 350-calorie healthy breakfast that fits into a 1,400-calorie plan might include a 4 egg-white omelet prepared in non-stick pan with 1 oz. soft goat cheese and chopped fresh herbs, including chives, thyme and oregano. Have 1 cup of fruit salad and 4 oz. of plain non-fat yogurt alongside. A healthy and delicious 350-calorie lunch or dinner meal might be 1 cup of whole-wheat pasta mixed with 2 oz. diced chicken, 1 tbsp. basil pesto and 1/2 cup peas.
400-Calorie Options
If you are eating 1,600 calories per day, you can easily afford three 400-calorie meals and two 200-calorie snacks. For a 400-calorie breakfast, make an open-faced "pizza." Split a whole-wheat pita in half and spread each side with 1 tbsp. almond butter. Top with 1/2 of a sliced banana and 1 cup sliced peaches. Place it under the broiler until the bread is crisped and the fruit slightly browned. A version of the classic Nicoise salad makes a healthy 400-calorie lunch or dinner. Place 1 cup cold, steamed green beans, 1/2 cup roasted red potatoes, five black olives and 3 oz. water-packed tuna over 1 cup of fresh watercress. Drizzle a dressing of lemon juice and 1/2 tbsp. olive oil over the top.
450-Calorie Options
Meals with 450 calories work when your diet plan has between 1,800 and 2,000 calories per day. For a change of pace at breakfast, toast two whole grain waffles and top with 2 oz. of low-sodium ham, 1/2 cup sliced apple and 1 1 /2 oz. low-fat Swiss cheese; place them under the broiler to melt the cheese. A healthy burrito makes a hearty, nutritious lunch or dinner. Use a 12-inch whole-wheat tortilla and fill it with 3 oz. of grilled chicken breast. Top with shredded romaine lettuce, 1 tbsp. low-fat sour cream, 2 tbsp. salsa and one-quarter of a whole avocado.
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