When planning meals, choose foods from the three main categories, carbohydrates (preferably complex), lean proteins and healthy fats. Grazing is a popular eating style characterized by consuming smaller meals throughout the day to keep your energy and metabolism revved. Get started in your meal planning by selecting from the following meal ideas, which each provide approximately 300 calories. Choose the right foods, and you can enjoy more food than you might think!
Breakfasts
Start your day with one of these three 300-calorie eye-openers. Top two low-fat whole-grain toaster waffles (about 70 calories each) with 1 tbsp. reduced-calorie pancake syrup and 3/4 cup of fresh blueberries. Enjoy with 8 oz. of light vanilla soy milk. For option 2, scramble one whole, raw egg and two egg whites. Add one whole chopped red bell pepper. Scramble in a nonstick pan until done. Serve topped with 2 tbsp. of a veggie-based salsa of your choice on one whole-wheat toasted English muffin. For your final choice, try a quick smoothie. Mix together the following ingredients in your blender: 1/2 cup each nonfat milk and nonfat, plain yogurt, 1/2 frozen banana (peel before freezing!), 1 tbsp. ground flaxseed, 1 tsp. honey and 1/2 cup fresh berries, such as raspberries. Process until smooth and enjoy.
Lunches
How about a low-calorie burrito as one of your three low-cal lunch options? Start with a whole-wheat tortilla (about 100 calories); top with 1/3-cup of black beans (from canned, rinsed) and 1 oz. low-fat cheddar cheese. Pop into the microwave and heat through for about 2 minutes. Top with 1/2 cup shredded lettuce and a couple of tablespoons of low-calorie salsa. Perhaps you'd like to stick with a classic lunch: a hearty sandwich. Start with two slices of whole-wheat bread (80 calories each). Fill with 2 oz. lean, oven-roasted deli turkey meat, two romaine lettuce leaves and tomato slices, one reduced-fat American cheese slice, and 1 tsp. mustard. Serve with a fresh orange. If you yearn for a hot, hearty lunch, have 1 cup of Hormel turkey chili with beans and a side salad with low-calorie salad dressing (about 100 calories).
Dinners
How about a quick but satisfying veggie burger? Toast a low-calorie wheat bun (100 calories). Broil or pan-fry (without added fat) a veggie burger, such as Morningstar Farms Grillers. Serve together with 1 tbsp. ketchup, 1/2 cup lettuce and tomato, and an apple on the side. For your second option, broil 3 oz. fresh tuna. Serve with a wedge of lemon, herbs of your choice and one medium baked sweet potato (topped with 1 tsp. reduced-calorie soft tub spread). Finally, try a tasty but nutritious frozen meal. There are plenty of options when your limit is 300 calories, such as Lean Cuisine's Spa Meals Oven Roasted Beef Burgundy or Amy's Kitchen Tofu Vegetable or plain Vegetable Lasagna.
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