Low calorie nutrient dense meals?

kf1834

Week 3 of calorie reduction and general healthy eating for me and so far so good, but I keep worrying about nutrient levels, particularly calcium and iron. Meat and dairy are great but tend to tip the scales for calories and protein so much that I have to compensate for the rest of the day.

Can you recommend favorite low calorie (<350) yet balanced (carb-protein-fat ratios) meals which give a lot of nutritional bang for their buck?

Thanks!

besee_2000

Couple of eggs over sauteed spinach with some salsa. Yolks have good nutrients but you can add a few more egg whites for volume.

ElizabethOakes2

One of our go-tos here to keep iron up is black beans with kale. I take a can of black beans, drain and rinse it to remove sodium, and a cup of chopped kale, put them in a pan with just enough 99% fat free chicken broth to cover the beans and simmer it down. Sometimes I'll use salt free seasoning (I like McCormick's All Purpose) or add a little minced garlic and onion. (I buy low-sodium broth but if sodium isn't a problem for you don't worry about that part)

Sued0nim

You're going to find it difficult to accurately track calcium and iron on here as so many entries don't include them

kf1834

Rabbit - thank you for the tip, I was wondering about that!
Elizabeth and besee - great ideas!

Please keep them coming!

MelaniaTrump

If you are indeed a bit worried, don't forget that a daily multivitamin can offer some peace of mind.

mkakids

My fav is a massive bowl of baby spinach with chopped chicken, strawberrues, feta cheese, strawberry dressing and walnuts if i have the calories.