REAL filling low-calorie meals

manuka99
manuka99 Posts: 13 Member
Hi ladies,

Would you like to share inspirations for meals that are both satiating and low calorie?

When searching for those online, I often either find meals that are not really low calorie for me (a meal of 400-500 cal is about a third of what I can eat all day!), or they just don't allow me to last until the next meal because they're not filling.

Two of my staples are
(a) quark: I eat it almost daily for breakfast, and make dips to go with veggie sticks
(b) veggie soups: basically boiled and pureed veggies (root and leafy ones are especially filling and calorie 'cheap') with loads of spices for taste

What are you favourites?

Replies

  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Hi Manuka99. You can add me as a friend if you want to check out my diary. I am eating a ton of food (for me), and still keeping calories down and macros in check. Soup is a main staple for me as well. I've learned I can put protein powder in my soup to help hit my protein macros. I use 1 scoop for each cup of liquid. I just used the unflavored kind.

    Breakfast is usually an egg white scramble with veggies like spinach, mushrooms, onions and peppers, etc plus fruit.

    I have a couple of good recipes I'll share here.
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    edited March 2016
    High Protein Cabbage Soup - 113 calories per serving

    1 container (1 3/10 cups ea.), Cream of Mushroom (98% Fat Free) Corrected 2014
    1 cup, Milk - Nonfat (fat free or skim)
    2 container (1 cup with liquid ea.), Sliced Buttons Mushrooms
    6 ounce, Fresh Raw Cabbage
    1 container (250 ml), Chicken Stock / Broth
    5 oz., Raw Carrots
    4 scoop, Grass-fed Whey Protein Powder
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Chicken Marsala - 347 calories per serving

    2 cup pieces, Mushrooms, white, raw
    1 cup(s), Onion Raw Chopped 1/2 Cup
    1.00 cup, Wine - Table, red
    1 tsp(s), Dijon Mustard
    1 tsp(s), Oil - Olive
    0.50 tsp(s), Spices - Pepper, black
    2 clove (3 g), Garlic Clove
    1 cup, Chicken Broth (Regular)
    336 g, Boneless Skinless Chicken Breast
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Sazon Chicken With Peppers & Onions - 282 Calories

    A tasty low calorie, low carb entree that can be eaten alone or with potatoes or rice for more calories.
    Ingredients

    1/4 tsp sazon
    5 skinless chicken breasts
    1 large onion
    1 large green pepper
    1 large red pepper
    1/2 cup water
    1 tbsp tomato paste
    1 tsp thyme
    1 tsp parsley
    Directions

    Chop onion, green pepper and red pepper into 1" pieces.
    Trim and cut chicken breasts into 1-2" pieces.
    Add water into a deep pot. Add sazon. Sprinkle thyme, parsley, and salt to taste.
    Bring water to a simmer. Add sliced chicken breast to water and cover. Cook for 5 minutes.
    Add chopped vegetables to chicken and cover. Add tomato paste.
    Stir occasionally. Cook 25 minutes (or until chicken is cooked thoroughly and breaks apart easily) on medium-high heat.
    Note: leftovers can be refrigerated for the rest of the week.
    102 members have added this recipe to their cookbook.
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Shrimp Mykonos - 122 Calories

    Shrimp with feta, baked in a tomato sauce and served over rice or orzo.
    Ingredients

    8 servings cooking sherry
    3 servings olive oil
    2 cups tomato sauce
    3 cloves garlic
    20 stalks young green onions (tops only)
    1 tbsp salt
    1 tbsp black pepper
    9 servings reduced fat feta
    16 oz, without shell, raw shrimp
    Directions

    saute garlic and green onion in olive oil.
    Combine with sherry and tomato sauce in medium saucepan and simmer for 10-12 minutes. Salt and Pepper to taste
    Place peeled and deveined shrimp in 11x13 baking dish and pour tomato sauce over shrimp.
    Top with feta and bake at 350 for 40 minutes or until sauce is bubbly.
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Low Fat Beef Stroganoff - 226 calories

    1 tsp(s), Oil - Olive
    0.50 large, Onions, raw
    1 clove(s), Garlic, raw
    2 tsp(s), Spices, tarragon, dried
    0.50 tsp(s), Worcestershire Sauce
    0.50 cup(s), Non Fat Sour Cream
    3 cups cooked = 2 oz, Cholesterol Free Egg White Pasta - Broad Noodles
    20 oz, Angus Top Sirloin Steak
    10.75 fluid ounce, 98% Fat Free Cream of Mushroom Soup
    0.50 cup, pieces or slices, Mushrooms, white, raw

    Cook egg noodles according to package directions; drain and return to pan to keep warm.

    Cut meat into thin strips, about 1/3-inch by 2-inches long.

    In a large frying pan over medium-high heat, heat olive oil. Add steak strips and sauté until medium-rare; transfer onto a warm platter; cover loosely with aluminum foil to keep warm.

    Reduce heat to low, add onion and garlic; sauté until soft. Stir in mushroom soup, mushrooms, tarragon, Worcestershire sauce, salt, and pepper; simmer until mushrooms are cooked. Add sour cream and the steak strips; stir until well blended. Remove from heat and serve over cooked noodles.
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Greek Lemon Chicken Soup - 200 Calories

    2 egg, Large Egg - Generic
    1 medium, Carrots, raw
    2 stalk large (11"-12" long), Celery, raw
    6 Cup, Chicken Cooking Stock
    16 oz, Boneless Skinless Trimmed
    0.25 cup, Lemon Juice
    3 cups cooked = 2 oz, Cholesterol Free Egg White Pasta - Broad Noodles
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Vegetable Protein Soup - 153 calories

    2 scoop, Grass Fed Whey Protein
    0.50 cup, Mixed Vegetables (Canned)
    0.50 cup, Canned
    2 oz, Chickpea Pasta
    1 container (1.8 cup (121g) ea.), Diced Tomatoes (Canned)
    4 ounce, Raw
    1 cup(s), Beef Broth 99% Fat Free
    2 Cup, Chicken Cooking Stock
  • aprilmerritt434
    aprilmerritt434 Posts: 11 Member
    Cheesy Taco Pasta is one of my favorites! 376 calories
    http://www.emilybites.com/2011/11/cheesy-taco-pasta.html

    The sauce is salsa! MMMM...

    Jambalya! Calories: 331
    http://blog.myfitnesspal.com/easy-one-pot-jambalaya/
    I tried this recipe last week. It was amazing!

    Chicken Stuffed Sweet Potatoes - Approx 310 Calories (depending on your sweet potato size)
    http://www.halfbakedharvest.com/healthy-chipotle-chicken-sweet-potato-skins/
  • tarabole
    tarabole Posts: 166 Member
    Steamed vegetables with a lean protein can come up really low. Asparagus with a poached egg, grilled chicken mojo chicken breast with steamed brocoli, grilled garlic shrimp skewers or grilled calamari with mixed greens. I also make a sprout, tomatoes and avocado sandwhich with a bread made of white bean and millet (it's only 35 calories a slice) that comes in under 200 calories.
  • tej220
    tej220 Posts: 19 Member
    tarabole wrote: »
    Steamed vegetables with a lean protein can come up really low. Asparagus with a poached egg, grilled chicken mojo chicken breast with steamed brocoli, grilled garlic shrimp skewers or grilled calamari with mixed greens. I also make a sprout, tomatoes and avocado sandwhich with a bread made of white bean and millet (it's only 35 calories a slice) that comes in under 200 calories.

    Do you make the bread or buy it somewhere? link or recipe please That's awesome. my current bread is 110 cal a slice!
  • manuka99
    manuka99 Posts: 13 Member
    Please do post the bread recipe! Thx in advance :)
  • DaniettaF
    DaniettaF Posts: 212 Member
    Hi Manuka99. You can add me as a friend if you want to check out my diary. I am eating a ton of food (for me), and still keeping calories down and macros in check. Soup is a main staple for me as well. I've learned I can put protein powder in my soup to help hit my protein macros. I use 1 scoop for each cup of liquid. I just used the unflavored kind.

    Breakfast is usually an egg white scramble with veggies like spinach, mushrooms, onions and peppers, etc plus fruit.

    I have a couple of good recipes I'll share here.

    Protein in soup! I'm definitely pinching that idea! Thank you!
  • DaniettaF
    DaniettaF Posts: 212 Member
    Mine's really boring compared to most of you :/
    I mostly eat chicken, turkey, or egg salad without dressing (mainly because I don't like most dressings). The salad is usually lettuce, spinach, carrots, cucumber, and/or tomatoes...hey, I don't have that much time to cook lunch most days!

    I have salads too, and I agree that dressings are not that great. There's the juices from the tomatoes and cucumber to stop it from being try ;)

    I just use nuts, houmous, or avocado instead of meat. Chickpeas and lentils are great in salads as well to help with feeling full.

    I find the best low calorie super filling recipe is black bean chilli!