Meals, whether large or small, should be made up of a balance of the three major macronutrients: carbohydrates (preferably complex), lean proteins and healthy fats. Many nutrition experts are proponents of "grazing," which is an eating style characterized by consuming smaller meals throughout the day instead of three large, main meals. The following meal ideas provide approximately 250 calories each. You might be surprised at the amount of food you can consume if you choose wisely.
Breakfasts
These three mini-breakfast meal ideas offer variety and flavor, without tons of calories.
The first breakfast includes a toasted whole-wheat English muffin, topped with a wedge of light Swiss spreadable cheese and 1/2 tbsp. of all-fruit preserves, served with one slice of turkey bacon (microwaved), and a skim milk latte made with 1/3 cup skim milk.
Or, try one poached egg, one slice of whole wheat toast with 1 tsp. of light tub spread, 1 cup of fresh strawberry halves, and a cup of coffee with 1 tbsp. of light creamer.
A third low-calorie breakfast option includes 3/4 cup of oatmeal (cooked in water), 2 tbsp. of raisins, 1 tsp. of packed brown sugar, 1 tbsp. of chopped walnuts, and a dash of cinnamon or other sweet spice. Serve with 8 oz. of diet cranberry juice cocktail.
Lunches
To create lunches and dinners that offer about 250 calories, you must be a bit more creative.
For a simple lunch, start with 2 oz. of light tuna (canned in water, drained). Mix with 2 tsp. of diet mayonnaise and stuff in one 4-inch whole wheat pita with 1/2 cup raw spinach leaves. Serve with a medium-sized apple, a small handful of baked tortilla chips and a diet beverage.
For another light lunch, start with 1 cup of minestrone soup (such as Campbell's Healthy Request), half a grilled cheese sandwich (made with one slice of whole wheat bread, one 2 percent American cheese slice, grilled in nonstick cooking spray, and 4 oz. of light, fruited yogurt.
For a third option, microwave a small baking potato until soft. Top with 1/3 cup of canned vegetarian chili, such as Hormel, and 1 oz. of low-fat, grated cheddar cheese. Serve with 1/2 cup of lightly cooked broccoli florets.
Dinners
For low-calorie dinner, make a personal pizza with one whole-wheat tortilla (about 100 calories). Top with 2 tbsp. of tomato sauce, 1 oz. part-skim mozzarella cheese and 1/2 cup of chopped vegetables of your choice--such as mushrooms and bell peppers. Top with about five thin slices of turkey or vegetarian pepperoni and broil in the oven until bubbly.
A second 250-calorie dinner option includes a veggie burger, such as Morningstar Farm's Grillers veggie burgers, served on a low-calorie wheat bun (about 80 calories). Top with 1 tbsp. each of ketchup and mustard and a whole lettuce leaf. Serve with 1/4 cup of three bean salad.
The third option is a calorie-controlled frozen meal, such as Lean Cuisine Spa Meals Chicken Mediterranean or Lemon Chicken. Another option is the Amy's Organics line of natural frozen meals, such as the Brown Rice and Vegetables Bowl.
References
- NutritionData
- "Nutrition for Foodservice and Culinary Professionals, 6th ed;" Karen Drummond and Lisa Brefere; 2007
- The Washington Post: Low-Calorie Meal Planner; Aug 2006
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