What are your most filling but low calorie recipes? (<500cal)

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xoxasma

Best sandwich ever @ 272 calories

2 slices Pepperidge Farm's pumpernickel and rye bread
3 slices Hilshire Farms' natural slow roasted turkey breast
2 small vine ripened tomatoes, sliced
Half tbsp chives, finely chopped
Half tbsp balsamic vinegar
Half tbsp olive oil
Black pepper to taste

comeonnow142857

1lb spinach (100 cals)
440g Donegal Catch Cod (400 cals)

500 cals.

Good luck eating that in one sitting. You're also talking about 106g protein, with 10g fiber, and the spinach acts as a one-size fits all multivitamin vegetable. I need it salted, but then it's glorious. And you've all the room in the world for your favourite great calorie-negligible dressings.

And with all that in 500 cals, no matter WHAT the calorie goal for the day is, it's easy to fill out the rest without much effort or any sacrifice in satiety, even if you want to throw in a sizeable chocolate bar or/and visit Mickey D's.

I could throw down 2 big macs and 2 medium chips in one go (and if I wanted to do that ON TOP of the aforementioned, I'd still be below maintenance at 2140 calories in a day), but that 500 cals in one go? Not a chance.

StephAStephan

Healthy crab cakes!!

Mix fresh crab meat (1pound) with 1 egg. Stir in a few dashes of Worcestershire sauce, a squeeze of brown mustard, and the juice of half a lemon. Chop one red pepper, half an onion, and a clove of garlic. Mix well. I add a bunch of Old Bay, a little salt, some ground black pepper, and a few red pepper flakes... But spice it to your taste. As a binder, I add quinoa flakes. I don't exactly measure, so I just add slowly, stirring, until the mixture becomes sticky.

I line a muffin pan with paper cups and roll a handful into a ball. Place each in a muffin paper cup. Bake for 350 for thirty minutes. Then, to get them golden on the top, broil for a minute or so +watch closely so they don't burn)!

Two crab cakes together is like 350 calories. And they are delicious!

jk1508

I live in rural Australia and had also not heard of Cauliflower Rice!! But it sounds interesting and I might give it a try.

kq1981

I live in Australia and I have made cauliflower rice a lot. I usually pulse raw cauliflower in a blender until it's ricey looking then sauté in a pan with a tiny bit of olive oil. It's so good. I add veggies and chicken or use it with stir frys.

kristinhowell

Vegan broccoli and cheese soup - http://ohsheglows.com/2017/01/20/vegan-broccoli-and-cheese-soup/. Can eat two cups for 450 calories, and it's chock full of veggies and potatoes.

JacquiH73

Zucchini pasta is the most filling low cal meal I've made so far. I use a simple hand held zucchini pasta maker (retail between $5-10) and convert one green squash to noodles. Grease a pan with a little bit of olive oil, start by sautéing some onions, garlic, peppers, mushrooms etc then add the pasta, salt and pepper to taste and cook for about 2 minutes or until thoroughly hot. Add your favorite pasta sauce and voila. With a half a cup of oil and sugar free tomato sauce this meal is huge and less than 200cal.

Morgaen73

Have a look at my blog. Most of the meals are below (or very close to) 500 calories and very filling.

www.counterfoodieblog.wordpress.com

dfwesq

Tomato Braised Cauliflower

1 head cauliflower
1 tablespoon extra virgin olive oil
cooking spray or olive oil spray
1 to 2 cups onion, diced
4 garlic cloves, peeled and crushed
2 bay leaves
½ teaspoon black pepper
salt to taste
large can (28 ounce) of crushed roma tomatoes
parmesan cheese (optional)

1. Remove the cauliflower leaves and core it. Just remove the core - no need to break off the florets.
2. Spray a large covered pot or dutch oven with cooking spray and add olive oil. Over medium heat, saute the onion and garlic until soft.
3. Add the cauliflower, bay leaves, black pepper, and a little salt and cook for about 5 more minutes.
4. Pour the tomatoes over the cauliflower and cover. Cook covered for 20 minutes, then check it. The tomatoes and onions should be reducing to a thick sauce. If the sauce is too thin, remove the lid. Otherwise, cook with the lid on for another 10 minutes. The cauliflower should be tender and easy to serve with a spoon. Remove the bay leaves. Season with more salt to taste, or top with a little parmesan cheese.

Makes a great side dish or light lunch or dinner.

KCMarie22

I have a simple recipe, I use .5 white rice, .5 cup of marinara sauce, 5 oz of ground turkey. Its like eating spaghetti without using pasta noodles. I make this for a quick and simple meal when I meal prep throughout the week.

dfwesq

KCMarie22 wrote: »

I have a simple recipe, I use .5 white rice, .5 cup of marinara sauce, 5 oz of ground turkey. Its like eating spaghetti without using pasta noodles. I make this for a quick and simple meal when I meal prep throughout the week.

How do you cook it (in a crock pot, on the stove, etc.)? And is the rice you use already cooked, or dry?

dabearo

Roasted okra.

jnic7594

My two favorite things right now...

Apple, ham, and cheese panini
2 slices Trader Joe's sprouted wheat bread
Half a Fuji apple (or any apple you like) sliced thin
4 slices ham (I use Hormel natural choice smoked ham)
2 slices cheddar cheese (i use Sam's choice smoked cheddar
1/2 tbsp butter (optional)

Put a slice of cheese on each piece of bread and apples and ham in the middle. Butter outside of bread. Cook on panini grill.

This comes in at about 380 calories.



Creamy spaghetti with spinach

2 wedges laughing cow cheese any flavor (i like the garlic and herb)
4 cups baby spinach
1 Tbsp bacon bits (i use Oscar Meyer natural selects)
1/4 c milk or leftover water from boiling spaghtti
Serving of whole wheat pasta (56g) or any pasta you'd like (i use barilla whole grain )

Cook pasta until done and drain reserving about 1/4 cup water if you are not using milk. Add spinach 2 cups at a time and cook until it's reduced. Then add cheese and bacon. Let simmer until cheese is smooth and any lumps are gone.

Without milk it comes to about 295 calories and is very filling. I had it for lunch today with a side of fresh blueberries.

alijoanxo

Lean protein sources, and as much veggies as you can get. I just made a "burrito bowl" for my lunches at work for the next few days. I put 2 boneless, skinless chicken breast in a crock pot with a few tbsp of mild salsa and about half a pack of taco seasoning with a little bit of water just to coat the bottom, let it cook for 6 hours on low. Then in a pan with coconut oil I sauteed some cauliflower rice with a pepper and onion blend. Rinsed off 2 servings of reduced sodium black beans and added it to the "rice" rice mixture. Shred the chicken the place on top of your "rice" and done. I also have a little 45 cal cup of Wholly Guacamole to eat with it when I'm ready. Simple, low calorie and super filling. (My recipe made 2 servings)

rhiawiz57

Egg white omelette (1 cup liquid egg whites) in a tiny bit of oil with ham and low fat cheese topped with salsa. I feel very satisfied for under 400 cal!

msshelagh

I stack it in a layer in the order listed in a frying pan on medium heat and cover until the egg is set to my liking. About 10 minutes for cooked whites but runny yolk - depends on your stove and pan. In the pic below I didn't have the pesto so I used 1 TBSP of Olive Oil and sprinkled Goya Adobo seasoning salt over the top.

tms8822

I made "unstuffed" cabbage rolls a couple weeks ago and it was very filling and low cal (someone else mentioned this type of thing earlier, but figured I'd add my recipe)

1 whole head cabbage (med)
1 onion
1 green pepper
1 lb lean ground beef -- you could substitute ground turkey to make it even healthier
1 pack knorr spanish rice "fiesta sides" (dry/ unprepared)
1 15oz can tomato sauce
1 regular can campbell's tomato soup
1/2 - 1 can water

Chop up raw cabbage and spread in bottom of 13×9 pan. Brown ground beef and then add chopped pepper and onion to the pan and saute for 5 min. Add half the beef mixture to the cabbage (I just did this because my pan was getting too full). Add dry rice mix to skillet with remaining beef mixture. Saute for a few minutes and then add to the 13x9. Top with tomato sauce, soup and water. Cover with foil and bake at 350 for 90 min, stirring halfway. I also turned up heat to 375 at halfway. Times may need to be adjusted -- I just checked it every so often to make sure the cabbage was tender.

So delicious! And at 6 servings, it is only 370 cal/serving.

achasse001

I stir fry three or four of my favorite veggies in a tbl spoon of olive oil in my skillet until it a little golden brown on edges. Then I add about 1/2 cup of water and steam until tender. I then add 1 - 2 tbl spoons of spicy chipotle bbq sauce or any other spice. A bit of cumin and tumeric, garlic and pepper for taste. I sometimes add left over diced chicken. Total are about 100 caloriesw/o protien. I eat 2 cups and THAT IS VERY FILLING. I sometime eat 1 cup over 1 cup of cauliflower rice! That is even LESS calories!!

Another low calorie meal are my vegetable soups. Packed with my fav veggies and homemade chicken broth. I have 2 cups of soup and a half chicken sandwich! Runs about 350 calories!

achasse001

To save calories, fat, and cholesterol, I use my non fat, non dairy coffee creamer in my mashed potatoes, meat loafs (ground turkey and chicken), soups!!

achasse001

And may I add, I've trained myself to stop eating when I'm not hungry any more, instead of wating until I have that "full feeling". It's about at 1 serving size rather than going for the second helping. Cooking with portion control in mind can be helpful too. Just saying ...

dfwesq

This has a lot of the same flavors as higher-calorie foods like lasagna. The measurements are approximations - you can vary them depending on what you like. (Obviously that will affect the calorie count.)

Zucchini bake

1.5 pounds of zucchini
18 ounces of a fairly thick tomato sauce (I use Pomi, which is 100% tomato)
1 pound of lean ground meat (beef, turkey, pork, or chicken)
2 tbsp nutritional yeast
2 tbsp (more or less, to taste) Parmesan cheese
.25 cup or more of shredded mozzarella or other hard cheese (lowfat is fine but don't use fat-free)
Italian herbs (fresh or dried)
1 clove of garlic
salt and pepper
cooking spray
optional: olive oil, sauteed onions, sauteed mushrooms

Slice the zucchini into bite-sized shapes. I usually cut larger zucchini into chunks. I cut smaller ones on the bias to make ovals. Lightly salt the zucchini then bake on a baking sheet in a medium-low oven (about 325 F) for at least 45 minutes. Don't skip this step or the dish will be watery and mushy.

While the zucchini is baking, cook the ground meat in a skillet, adding the Italian herbs, garlic, salt, and pepper. Break the meat apart into chunks. You can add some olive oil to the meat while it's cooking. After cooking, set it aside and let it cool. (Or if you have lean sausage, you can use that and and skip this step.)

Spray an oven-proof casserole dish with cooking spray, then layer the zucchini and ground meat in it. After you make one layer, cover it with tomtao sauce and sprinkle with nutritional yeast. Make another layer and repeat, sprinkling with parmesan cheese. You can add other vegetables like sauteed mushrooms or onions as well. When you've used up all the zucchini and meat, top with a layer of shredded cheese. Bake in a medium oven (about 350 to 375) for about 30-45 minutes (check to avoid over-browning the cheese topping).

Makes 6 servings at around 225 calories each. This makes a good main dish for lunch or dinner and reheats well.

leanjogreen18

My favorite that fills me up but its not low calorie:( but perhaps you could amend to make it lower.

Spicy Chicken Boca Salad - as big as my head lol.

Your choice of lettuce for a salad
Spicy chicken boca patty (veggie chicken)
Red Onion
Cherry tomatos
1/2 avocado
black or kidney beans
croutons
flax or sunflower seeds
Bolthouse classic ranch dressing

My other go to is tuna salad scooped onto 1/2 or whole avocado depending on the calories left for the day.

Geocitiesuser

I wouldn't call this a "recipe" but answers the original question... I buy cartons of egg whites. 250 calories for an enormous pile of scrambled egg whites and another 20-30 calories to top it with an enormous helping of pico de gallo.

Sassifrass76

I do adf, this is my go to on low cal days.

JennyHsavage

Fish and veggie couscous

rhiawiz57

Geocitiesuser wrote: »

I wouldn't call this a "recipe" but answers the original question... I buy cartons of egg whites. 250 calories for an enormous pile of scrambled egg whites and another 20-30 calories to top it with an enormous helping of pico de gallo.

i do the exact same thing, egg whites scrambled or omelette with pico de gallo and maybe low fat cheese.

ninjamere1

Lately I'm stuck on Joseph's pita bread that is 60 calories each. I lightly very lightly toast or microwave it for a few seconds-heating it slightly makes all the difference. Add 1 weighed portion lean meat like deli ham, turkey, even some salamis, etc, which are 50 to 70 calories per serving, then load up with shredded lettuce or a little broccoli slaw - something very low calorie that bulks it up. I use yellow mustard o the pita and sometimes also salt, pepper and a little splash balsamic or rice wine vinegar on the veggies. Lay it all on there fold like a taco and chow down.

Each comes to around 130-140ish depending on meat you use. Sometimes I get the ultra thin cheese and melt just 1 piece on the pita also which adds another 45ish calories. I can have a couple of these in one meal and get really full. You could add tomato, onions, pickles etc just be mindful of how many calories for the volume. It's just as satisfying as having a sub especially by adding the splash of vinegar

samuelgina91

vegetarian chili over quinoa:) yummy. It is spicy, healthy, low calorie, and so dense and filling. Also I always drink enough water in the day and with meals as it helps me not to overeat.

drall912

I know it doesn't sound like much but shred cabbage thinly cook in fry pan on the stove with a pat or 2 of butter salt and pepper For some reason the sauteing changes the flavor of the cabbage and it makes it almost sweet - low calorie try before you say no