Low Calorie Meal ideas please?...using real food :o)

When I cut, I usually eat these meals:

4 oz. Tilapia(100 cal, 20g protein) pan-fried in 1 tbsp. olive oil(119 cal, HEALTHY fats) WITH 1/2-1 cup brown rice(100 cals for 1/2 cup, 200 for whole) and a side of veggies of your choice (>50 cals)

Ground chicken/turkey tacos, with a whole wheat wrap and a side of beans.

Any cut of lean steak 4-6 ounces(200-300 cals), a sweet potato (200 cals for a large), and more veggies!

And get plain greek yogurt with berries mixed in for dessert (1 cup yogurt = 130 cals, 24 grams protein)

Or you could put together a stir fry and some rice lol.

what alexthebb said, plus:

tilapia is great, but Swai is cheaper and just as good IMO. low in calories, low in fat, high in protein. Make it any way you like.

brussels sprouts, cut in half, and lightly brushed with olive oil and a bit of minced or chopped garlic, then oven roasted till dark brown. adjust to taste - fantastic! (and I always hated brussels sprouts)

egg white omelets are also a nice treat. I usually use 4-5 eggs, but only one yolk (sometimes no yolks), a tablespoon or so of shredded cheese, and some chunky salsa. Sometimes I add in fresh mushrooms and onions. You can add in lean ground meat for more protein. Turkey works best for me, but some nice 96/4 beef, browned and drained prior to putting in the omelet is great for iron and other nutrients.

Broccoli! awesome source of fiber and very filling while being low-cal. Of course this is true for lots of veggies... but broccoli is my favorite.

one last thing that I use, mainly as a treat: fry up 3-4 slices of low sodium turkey bacon and chop it up. Saute some onions and mushrooms in a very small amount of olive oil (it takes only a teaspoon or so) in a large frying pan that has a cover, then add in the chopped turkey bacon and a heap of fresh spinach. like, enough spinach to fill the whole pan - it will cook down a /lot/. reduce to low heat and cover until the spinach wilts. great as a side dish or even as a meal. The way I do it, it works out to about a 1 cup serving that contains less than 200 calories but a ton of flavor and some great fiber and protein.

One of my absolute favourite dinners is grilled vegetables with Teriyaki Sauce and Baby Spinach.

For two people, you'd need:
- 3 small carrots, cut to the size of matches
- 2 small red Capsicums/Bell Peppers, cut into strips
- 12 Snow Peas/Mange Tout, halved
- 6 Button Mushrooms, sliced
- 4 cups of Baby Spinach
- 2 tbs Teriyaki Sauce

all you need to do is heat up a fry pan, toss in the vegetables. Once the Mushrooms turn Brown-ish, add in the Teriyaki Sauce and keep an eye on them for a couple of minutes. Once they're cooked, serve on the Spinach!

per serving, it is 149 calories, 29g carbs, 0g fat, 8g of Protein, 833mg of Sodium (coming form the Teriyaki Sauce I use), and 10g of calcium.

The best part about this is that it's super versatile, and you can change Vegetables to suit your needs. You could also add some cooked Quinoa and make it a salad, and the best protein I could think of adding to suit the taste would be Chicken breast. Good luck!

My current evening dinner:

Giant Foods - Garlic (Fresh), 1 cloves
Tesco - Caramelised Red Onion Relish, 15 g
Tesco - Cous Cous (Uncooked), 40 g 109
Squash - Butternut, cooked, baked, without salt, 160 g
Asda Butcher Selection - Lamb Leg Steak, 140 g grilled
Levi Roots' Reggae Reggae Jerk/Bbq Sauce - Marinade Sauce, 10 g

Total of 498 calories, and delicious

Thaw a huge handfull of frozen shrimp. then make some cocktail saice with ketchup & horseradish. mix it together in a bowl & eat with some sliced cucumbers & a spinich salad with tomatoes on the vine.
ENJOY & bon appitite!! :flowerforyou: