300 Calorie meals??? Ideas
- Cocoagirl May 27, 2005 08:28 AM
I am going to try to eat about 1800 calories a day and in six meals- can you all give me some great ideas for 300 calories healthy meals for all day- including snacks, etc.
The newest Everyday Food has 4 meals under 400 calories (and a few of them are under or just over 300). I don't have it in front of me, but you might be able to see the recipes on their website (link below). The ones I remember are flank steak and arugula salad, and shrimp gazpacho.
P.S.--I realize that this is the 2nd or 3rd time I mentioned Everyday Food in as many days, and I wanted to make clear that I'm not shilling. My mother somehow received a free subscription, and she passes it on to me--and it's the only food magazine I get.
I tend to eat in the same manner most days of the week. I don't calorie count neccessarily, but I do have a good idea in general of counts. Oh, and a kitchen scale is great as well, at least until you get used to what 3 - 4 ounces of say chicken or fish looks like.
Note, I try to have a protein and a carb with each mini-meal. Plus, my fridge is stocked with lots of fresh fruit and vegetables and lean calcium sources (skim milk, lowfat cottage cheese, total 0% yogurt)
2 hard boiled eggs and a piece of fruit: an egg has bout 70 calories give or take and a medium apple or pear (or a 1/2 cup of other furit - you get the picture) has about 100 calories - so this is about 240 calories. Knowing that, you could also have a small glassof skim milk or maybe a 1/2 slice of whole grain bread.
Myabe 1/2 cup leftover whole grain (quinoa or brown rice) from the prior night's dinner, plus leftover veggies and a 1/2 cup of lowfat cottage cheese.
Turkey sandwich with cut up red bell pepper & arugula on whole grain bread w/ honey mustard. I use about 3 ounces meat and 2 slices of bread (each about 80 calories). Add in another glass of skim milk.
I love a snack of salsa and cottage cheese. Add in a piece of fruit.
This is usually "dinner" - so I'll usually have 3 -4 ounces of fish (whatever looks good at the market that day) usually pan seared, with a quinoa pilaf (add in onions/peppers garlic, ramps whatever) and a large portion of veggies (whatever is in season). I like to have a sauce sometimes - an easy one is a balsamic reduction. An easy thing to do is to cook a larger amount of food than you'll need and save the rest for the next day.
Meal 6: Another piece of fruit, with a protien. Apple and peanut butter is nice. Or Total 0% yogurt with strawberries
Also, I always have on hand a nice roast chicken (good for sandwiches or quick entrees/snacks). See thread on Zuni roast chicken for a great method.
Dinner almost always is accompanied by a glass of wine.
I drink a lot of green and/or white tea during the day.
And - at least one day a week I follow none of the above eating plan. This involves eating anything I want in any amount I choose. I try not to bee to rigid/hard on myself if a day doesn't go as planned. I just try to eat a lot of variety often of whole grains, veggies, fruit and lowfat proteins.
And I make sure that the fridge is stocked with good stuff that's easy to grab.
You might look at South Beach. I just started a week ago and, at my doctor's request, kept a food log (if it goes into your mouth, you write it down for a week). She loves the diet, and she did a calorie analysis and found I'm eating 1200-1500 calories a day (and eating five times a day) and yet I'm always full -- and I'm a big guy!
Sample meals, to get back on topic:
MEAL 1 (great cold!)
4 oz. salmon, poached in half water, half white wine, with peppercorns, bayleaves, salt and lemon slices
1 Tbsp. lowfat sour cream mixed with a little dill and garlic
7 medium stalks asparagus, roasted with a little olive oil, lemon juice, salt and pepper
3 oz. "milanesa" thin steak, marinated in lime juice and tequila and grilled
1 Tbsp. guacamole
1 Tbsp. pico de gallo
1 wedge lime
1/2 cup black beans heated with oregano and garlic
4 oz. chicken stirfried with mushrooms, water chestnuts, onions, soy sauce, garlic, ginger, rice wine vinegar, sugar or substitute, and hot sauce, served in 3 lettuce leaves
4 oz. macadamia-crusted mahi mahi fillet with 2 cups (when raw) spinach sauteed with a little olive oil and garlic
Also, we love sugar-free Jell-O because it feels like dessert but only has 10 calories per half-cup. Cottage cheese mixed with almonds and cinnamon is also good. Yoghurt with pistachios is one of my faves (and will be better once I can have a drop of honey now and then, down the road)
Next week we'll be able to add some fruit and whole grains back into our diets so that 1200-1500 will probably jump to 1500-1800 which is about where you want to be.
re: Das Ubergeek
I Love the SOuth Beach diet. I am borderline diabetic ( don't need insulin- yet!), and heart trouble runs in my family, so a diet that stressed good carbs, and centered on mostly low glycemic food items was perfect for me. Lost a ton of weight quickly, have kept the weight off for one year, but have not been as good as I should have been for the last few months. Am back on phase one next week to kick off the summer. Godd luck- You feel great after the first 5 or 6 days. Takes a while to reduce thos sugar cravings!!
To keep on topic- Boneless chicken ( about 3 oz), cooked with tomatoes, onions and peppers is great. SDerve with a green salad.
For breakfast: Egg Whites ( or egg beater, to save time). Cook up some onions, canadian bacon and spinach. If you can spare the calories, throw in a little cheese. I would rather go without cheese, than use the no fat garbage! Mix with Egg Beaters, pop into cupcake pan, and cook at 350 for about 20 or 25 minutes. I pop these into the freezer, and take to work for a quick breakfast. 2 "tarts" are 1 serving.
Also- Cottage cheese if great- add some cut up strawberries or grapes for a sweet addition.
If you are on a low cal diet,berries, grapes and cantelope are good bets. Not so much for the calories, but because you will not get a big sugar spike with these fruits. That is key to helping you stay on a low calories diet. you want to keep your sugar levels as stable as possible- which will help alleviate hunger pains (:]), and reduce cravings.
Of Course, the best thing to do is to talk to your doctor or nutritionist.
My favorite low calorie meal is a simple stir-fry using 5 oz of shredded skinless boneless chicken thigh (170 calories) and 12 oz of Chinese cabbage, bok choy, or other Asian greens (about 45-50 calories). Add in the oil for sauteeing plus some appropriate condiments (my case, a little sliced garlic, a little soy sauce, and a dollop of chili paste), and that's 300 very filling calories. (12 oz of Chinese cabbage is a LOT)
Well, if you like fish...
Try two fillets of cod fish (90 calories each). Grill them over an open flame using your favorite Greek seasoning (0 calories). Flash boil a cup of broccoli (25 calories) and a half cup of corn (65 calories) and salt to your preference (0 calories). Lastly, add three quartered pieces of artichoke hearts (15 calories) and a dash of lemon or lime juice to the cod fish. Serve with your favorite tea (unsweetened or sugar substitue = 0 calories). Total calories for this dinner? Just 285. Nicely filling.
I'd like to share with you my own made up recipe for what I call "Breakfast Pudding"
The one item that might be hard to find is rusk, a very hard baked bread/crouton. I find the Greek kind in Astoria, NYC, and looking at the package now I'm reading "Cretan Barley Crisprolls". Rusk is very hard, it's meant to soak up tasty juices, it's very fiberous and low cal... the ingredients are whole wheat barley flour, wheat flour, little salt, yeast. I'm sure this sort of item could be ordered online, especially since it's so hardy.
So with this healthful and versitile food item you can make many things, like a savory tomato-olive oil-feta salad... just let the chopped up wet things sit over some crushed rusk for about 15 minutes or longer. Of course the feta and oil gives this meal pesky calories though.
In that case back to my "breakfast pudding".
Crush some rusk until it is grape sized pieces. Put less than 1/4 cup of rusk (1/2 0z = 57 cal.) in a bowl and sprinkle on some cinnamon (the rusk expands as it soaks). Half a papaya (1 cup = 55 cal.) and scoop out enough fruit to cover the rusk and let sit for maybe up to one hour until the rusk is soft. Then drizzle over no more than 1 tbls. honey (60 calories), no more than 3 or 4 walnut halves (50 calories) and two scoops of low fat yogurt (45 calories). Sprinkle in a few flax seeds, because they say ther'e good for you, and eat it all up with a spoon. A very satifying, filling and delicious bowl, somehow a bowl of this in the late morning or early afternoon fills me up until dinner time.
but then dinnertime is entirely another problem.
re: Ida Red
I think Wholefoods now imports Ouma Rusks from South Africa.All the Americans I've fed them to haven't appreciated them. I think you need to cut your teeth on them as a baby to have the taste for what is a giant, rock-hard piece of bread! Although that makes it perfect for dunking in tea, of course...
In some of my weight lifting surfing I've found a blogger who is a data nerd. :-) Here's her post with links to GIGANTIC pdf files consisting of hundreds of recipes - one pdf file for each calorie level of meal, from 200 to 500 per meal.
The recipes themselves are generally quick, not very gourmet, and involve the usual dieter's tricks of cottage cheese, tuna, tofu, etc. However, you still might get some ideas from them, if nothing else than in the skill of portioning correctly. *grin*
Tofu shirataki noodles are very low calorie. A whole pack is 40 calories. I grill eggplant and onion with garlic salt, then stirfry them chopped up with salsa, white balsamic vinegar, soy sauce, a little butter or butter sprinkles, and chopped cooked chicken. Sprinkle it all with parmesan if you like.