Any recipes/ideas for meals or snacks with large portions but don't kill your calories?
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Zero calorie fillers are air, fiber, and water. So look for those foods that monopolize this. If you are like me some of the pleasure comes from the chew factor, so zero calorie diet sodas just don't cut it.
Water
Water, diet soda, teas, sparkling spring water, sugar free jell-o, soups, watermelon (but watch the sugar), cucumber
Air
Souffle, meringue, angel food cake, popcorn, mousse
Fiber
Konjac root, Shiratake noodles, hydrated Chia seeds (watch the little guys; calories add up), bran cereal, all the fruits and leafy veggies
I was going to mention the "air" part as well. For example, a serving of Jif "Whipped" peanut butter vs regular peanut butter has fewer calories and looks bigger, so it seems like you are eating more.
Two of the best "tricks" I have found for eating "volume" is
1) Egg whites whipped - I make protein pancakes using egg whites and protein powder (not all work well... may have to experiement). But the real trick is to whip the egg whites with a (very!) little xanthum or guar gum - it thickens them and makes them HUGE. The longer you whip the better. I will whip them for 5+ minutes, then add in the protein powder and string cut of strawberries or something (very little fruit goes a long way) and/or vanilla extract or something. Then BAKE them in the toaster oven for 10 minutes - one serving (I use 9 Tbs egg whites from the carton, and a scoop of protein powder) makes a pancake that is as big as the pan and it grows like 2 inches tall (it will deflate not long after you take it out) - but has about 200 calories, 40g protein and <5 carbs (the powder I use).
2) Chia, oatmeal, etc - soaking overnight in water or almond milk or something will make these expand to double their size. You can probably google "volumous oatmeal" or something to get some good recipes.2 -
Eat plenty of healthy, low calorie foods. For example a lettuce leaf only has 2-4 calories (each) so you can easily make low calorie salads and continue eating lettuce pretty much all day (your jaw will get tired and you will get sick of eating for a while. I find that I crave crunch and fulfil this craving by chewing on ice. You can freeze homemade orange juice (no extra sugar) mixed with water for a bit of flavour. Other fruits also work well. Take notice of what you enjoy eating most (Crunch, Smooth, Spicy?) and make up or find a lower calorie recipe alternative.
Also if you crave starchy mashed potato, switch for mashed cauliflower as cauliflower is only 29 calories a cup so you could have a lot of cauliflower and other vegetables for a low calorie dinner.0 -
I made some changes to this recipe. I make my own ground chicken and use only 1lb of it. I also omit cheese. Play around with it and you can have a little more or less calories depending what you add/omit. We love this and eat it for dinner at least once a week
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Arctic Freeze Ice Cream. Depending on the flavor you can eat an entire pint for 150 calories.1
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Egg whites! I make scrambled liquid egg whites with some chicken and veggies and the portions come out huge! Like a plate full of food with very little calories and barely any carbs depending on what veggies you put. I just made some scrambled eggs with chicken breast and kale.1
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Also protein oatmeal. One scoop of protein is about 120-130 calories depending on the brand and 1/4 cup of dry rolled oats is like 100 something calories. It takes me forever to eat one bowl because of the volume and keeps me full all day. The protein gives it the flavor so you don't need to add anything to it.1
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I cook massive batches of roasted veg with spices and balsamic or fat free veg curry. I'm on 1200 cals a day so this helps x0
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Cauliflower fried rice
Spaghetti squash with meat sauce
Deconstructed egg roll (basically a bag of coleslaw mix pan fried with a bit of oil and some ground meat, with a bit of soy sauce)
Egg drop soup (simmer 2 cups of broth, add an egg, stir until cooked)
Bag of lettuce with some vinegar and mustard and a serving of cheese (feta or goat for less calories)
Egg white and veggies omelette (can't really stomach the stuff anymore, but heck)
Taco salad (lettuce, meat, sauteed onions and peppers, salsa, then you can add cheese, avocado, rice and beans too!)
Veggies, obviously.
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I'm the same way; I like having a big meal!
I'm a big fan of Fiber Gourmet pasta which is like 3/5 of the calories of regular pasta. Tastes fine, and it's more filling than regular pasta, too. I buy it in bulk - 10 lbs at a time.
The same company also makes crackers, which aren't bad - the cheez it ones taste like reduced fat cheese nips so while they are no cheez it clone, they do the trick if you are hungry.
My big cheat code for eating a lot of food for fewer calories is using the following formula:
lots of veggies suspended in an interesting sauce + protein + bread vessel
So, for example, shakshuka with crusty bread and tons of vegetables, moo shu vegetable on tortillas, BBQ jackfruit or zucchini sandwiches with a fried egg on top. I find that rice is not usually filling enough for the calories it has, but I sometimes make homemade vegetable bibimbap, heavy on the veg and light on the rice. Or I've done cauliflower rice with bibimbap, too.
I also love making cold spiralized noodle salad (zucchini, cucumber, carrot, whatever) with a spicy peanut sauce and shrimp or tofu.2 -
amusedmonkey wrote: »I'm a big eater too. I do 1400-1500 calories plus exercise though, so in most cases I can afford to go big. Mixing in vegetables with things really helps with the volume. I also do every other day intermittent fasting from time to time when I have a big appetite where I get to eat 800 calories one day and 2000-2200 calories plus exercise the next.
On my 800 calorie days I go big on soups, egg white omelets full of vegetables (usually shredded zucchini), tuna salad (1 can tuna in water, 1 large tomato, 1 large cucumber, 1 small pickle, a clove of garlic and a squeeze of a lemon) and protein fluff is a life saver for a sweet tooth - I add a couple of splendas because the sweetness gets deluted.
I had never seen protein fluff before - very cool!
Do you eat your 800 calories all at once (and if so, when?), or spread them out throughout the day?0 -
CorneliusPhoton wrote: »amusedmonkey wrote: »I'm a big eater too. I do 1400-1500 calories plus exercise though, so in most cases I can afford to go big. Mixing in vegetables with things really helps with the volume. I also do every other day intermittent fasting from time to time when I have a big appetite where I get to eat 800 calories one day and 2000-2200 calories plus exercise the next.
On my 800 calorie days I go big on soups, egg white omelets full of vegetables (usually shredded zucchini), tuna salad (1 can tuna in water, 1 large tomato, 1 large cucumber, 1 small pickle, a clove of garlic and a squeeze of a lemon) and protein fluff is a life saver for a sweet tooth - I add a couple of splendas because the sweetness gets deluted.
I had never seen protein fluff before - very cool!
Do you eat your 800 calories all at once (and if so, when?), or spread them out throughout the day?
It depends. If I'm eating with the family or not hungry enough (read lazy) to prepare food I eat them all at once. If I'm hungry I spread them out in 2-300 calorie installments. Yeah, the fluff is cool! I make mine with plain old milk and and some kind of flavor extract (almond, peppermint, mango..etc).0 -
I am the same as you. Sometimes I just want a bigger portion for dinner or a larger snack! I keep raw veggies around for snacks. I also bought an air popper for popcorn. I can have a big bowl of that in the evening for few calories! I also go heavy on the vegetables at dinner to fill my plate. I like variety- roasted veggies, sauteed, steamed, salads, etc. Soups can also be a great way to fill your belly without too many calories.1
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Thank you everyone for the suggestions! I'm excited to try a lot of these ideas!
With the regard to me only eating 1200 calories, it does work for me and I rarely find myself hungry (besides the 10 am hour when I'm waiting for an opportunity to have my morning snack
) I know I could technically eat a few more than 1200 calories, but 1200 has been working for me so far! I just like to eat bigger meals. There's just something about a full plate that makes the meal more satisfying (and I've definitely done the smaller plate trick!) 3 -
I posted this one a couple of months ago - Enchilada Casserole - I usually have one at least once a week. It freezes and reheats well and recipe is for 4-meals at a time
http://community.myfitnesspal.com/en/discussion/10377621/enchilada-casserole-two-options-350-and-430-calories-serving-delicious-either-way#latest1 -
Since up your food !!! As a Cuban we live spices . Great thing about spicing your food up is it always cuts down the hunger . Your tongue receptors recieves what you eating a lot faster .. Making you fuller quicker and it also speeds your metabolism !! Good luck Hun !0
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Lettuce under Rice with mushroom gravy and broccoli and button squash. You can add beans if you would like. A lot of food, filling and tasty.0
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I love Costco Asia Cashew chicken salad. It has shredded cabbage carrots cilantro cashews and seeds. I do not use the rice noodles & personally I don't care for the dressing I use Trader Joe's spicy peanut dressing and add wasabi I also use Cosco's shredded rotisserie chicken and sometimes add Mandren oranges and avocado. I make a huge family style bowl . It served my family of 3 and I still have leftovers for lunch or dinner the next day.0
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chriskalen wrote: »I'm the same way; I like having a big meal!
So, for example, shakshuka with crusty bread and tons of vegetables, moo shu vegetable on tortillas, BBQ jackfruit or zucchini sandwiches with a fried egg on top. I find that rice is not usually filling enough for the calories it has, but I sometimes make homemade vegetable bibimbap, heavy on the veg and light on the rice. Or I've done cauliflower rice with bibimbap, too.
I also love making cold spiralized noodle salad (zucchini, cucumber, carrot, whatever) with a spicy peanut sauce and shrimp or tofu.
Would you be willing to share your homemade vegtable bibimbap recipe?0 -
Last night was one of my favourite cheap (in cash and calories) and very filling meals - fridge soup!
Essentially this is a thick, warming, spicy (if you want) soup made with all that left over / on the turn veg that we all collect in our fridges!
I start with a very small amount of olive oil and fry off an onion, perhaps celery and carrots if I have them. Then, in order of diminishing hardness add any old veg you have around, chopped into approx 1/2" chunks. Let it all heat up by stirring through and adding small amounts of water to start steaming. Add in garlic, ginger if available, and a mild or medium curry spice. Stir through again. Now add stock or water to cover, and a tin of chopped Italian tomatoes. Stir through, bring to a simmer and cover. Cook until the veg is all soft and check your spicing and seasoning. Add in something legumey like tinned lentils or black beans and cook through again so it is all hit. Blitz with a stick blender, but leave a few chunks for texture.
Usually comes in about 200 calories for a hearty bowl' leaving plenty of room for bread, a side or a second bowlful! If you aren't satisfied to bursting for under 500 calories I would be very surprised!1 -
this is my current go to
cilantro 1 bunch, peppers 2, green onions 2,plum tomatoes 2, black olives handful,
water pack tuna,
cucumber 1.Dress with Fat Free dressing or yogurt mixed with seasonings.1 -
I also like to eat!!! I eat huge salads. I, also, make a pot of vegetable soup or okra/tomato gumbo and keep on hand. Both are fairly low in calories so when I'm hungry or want something, I an eat a bowl of that and it doesn't kill my calories. They are, also, great for meals to eat a lot and not have a ton of calories. I don't know how you stand on processed foods, but I find sugar-free jello and sugar free Cool Whip good and smoothies with sugar free jello and frozen fruit. This summer, I'm filling up on all the watermelon I can afford!!!1
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Oh, and steamed veggies!!!
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We buy some things here that you might be able to use, for example, we love peanut butter too, but at basically 200 cals per 2 tbsp, we gave it up, BUT my mom found powdered peanut butter, all you do is add water (tastes the same!) and it's only 45 calories per 2 tbsp. We also started getting ronzoni 150 pasta (penne and spaghetti), so it's only 150 cals per 2oz instead of 200, (we usually eat 4 oz, saving us a total of 100 cals). We also get kraft fat free shredded cheddar or mozzarella (1\4 cup is 45 cals). Cheerios are only 100 cals for a cup and there are many pre made bags of popcorn in the chip aisle for only 35 cals per cup. Greek yogurt is good to keep you full (make sure your yogurt has more protein than sugar.. Yoplait is terrible... I eat oikos zero dark 30 or something similar to that name) My family and I look for everything low calorie, so we can eat more and feel more satisfied. My last example is when we make burritos... one regular mission flour tortilla is about 200 cals, so we get tomaro brand 60 calorie low carb tortillas and then we have have two, (we could eat 3 and still be under the original 200. I hope these tips help and if you have questions, let me know!2
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I just had 3 Mission extra thin corn tortillas 120 calories, 1/2 cup of mashed Ranch Style beans with jalapeño slices 140 calories, 4oz Great Value canned chicken breast 90 calories, and salsa/Sriracha for about 15 calories. Total 365. You could add a salad or other toppings and try to keep it under 400 calories. This was easy to make and very filling with lots of protein and fiber!3
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My go-to giant meal is chilli and rice. I make my chilli with a tonne of veg, so I'll use a 400g pack of mince, and add 2-3 courgettes (zucchini), a giant aubergine (eggplant), lots of onions, spinach, green beans, any old veg I have around really. I made one last night and got 10 portions out of it, at 189 calories per serving. And they're giant, satisfying servings. If you use cauliflower rice you can have an even bigger plateful.0
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rubyslippersinoz wrote: »hi Alyssadanielle2493,
I too enjoy a nice meal and that comforting full feeling. When I'm feeling particularly hungry, I will make a mock Chinese take out dish that is fabulous. I use cauliflower rice, which is just simply cauliflower that you put in the food processor till it resembles rice. And do a broccoli beef with double or triple the broccoli. You can literally eat til you are stuffed.. I am not a snacker, so I have extra calories to consume at meal time. Another one of my favorites it a big ole plate of Sautéed Cabbage, I use an entire head of cabbage, one onion, a couple cloves of garlic, one small can of sauerkraut , because I love the tang, some chicken sausage, apple cider vinager and whole grain mustard. It s delicious and satisfying. Please feel free to message me if you want more ideas, or if you want step by step instructions!
How do you do your beef and brocoli0 -
I too like big portions and have gotten kind of crafty at finding ways to satisfy. Here are a couple of ideas: Make Tzazeki: non fat greek yogurt which you mix in and equal a mount of shredded cucumber, one or two cloves of shredded garlic, a bit of salt, a squeeze of lemon, lots of fresh dill and 1t-1T olive oil. Let it sit for an hour or so, then have it with raw veggies -- you can really scoop it up and it is filling and mega-tasting (just go easy on the garlic until you know how much you like). Have some pita chips if you want but be careful on the portion size. Another idea: I make salads 3 or 4 at a time and keep them stored in the fridge. You can always make a good choice when they are around. I like to heat up a cup of chili (homemade so you know whats in it) and dump it into the salad as a "dressing". It's really good! If you have room in you eating plan, crumple up a few corn chips in lieu of croutons. They re a great addition if you can afford the calories. Since all good things come in 3's, here is my last: buy some big square seaweed wrappers that are used for sushi rolls and wrap them around turkey or crab or tuna, add some long thin cut up veggies, shredded coleslaw, some dressing or sauce that you like. Roll them tight, seal with water, and cut into slices like sushi. You have a very low cal, very tasty, nice snack that you can make ahead and have ready for whenever you need to chomp on something. And here's an easy bonus -- cut up an apple and sprinkle with cinnamon and stevia (kind of like healthy cinnamon-sugar). Keep it in a baggie or eat it right away. It tastes like apple pie!1
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Get a pint of blueberries, a baking sheet w/ parchment paper and a cup of vanilla nonfat Greek yogurt, and a tablespoon of stevia. Stir together the yogurt and sweetener, fold the blueberries to coat the yogurt. Scoop them up with a fork and tap the excess yogurt off. Place the blueberries on the baking sheet, but don't let them touch. Freeze for an hour and then when they're done, store extras in the freezer in an airtight container!
12 or 13 blueberries is only 38 calories or 2 Weight Watchers Points!
(https://www.skinnymom.com/frozen-blueberry-yogurt-bites/)1 -
Veggie soups of all kinds! You can eat very large portions (like 500-600 grams in sheer mass) and generally it results in no more than about 300-400 calories per serving.
It's very simple. All of my veggie soups have a base of onions, carrots, celery, and garlic. Then I add a "highlight" vegetable paired "highlight" spices, low-sodium veggie broth, and a can of pureed tomatoes if it works with the flavoring.
Examples:
Red lentil curry - highlight veggie: red lentils, highlight spices: yellow curry mix, chili powder, chopped fresh ginger, plus add pureed tomato
Broccoli soup - highlight veggie: broccoli, highlight spices: thyme and rosemary. I think this tastes way better than broccoli soups with cream, especially when it's pureed.
Rosemary&thyme green lentil soup - highlight veggie: green lentils, highligh spice: thyme and rosemary
Green curry lentil - highlight veggie: green lentils, highlight spices: green curry paste.
Vegetarian chili - highlight veggies: black beans and kidney beans, highlight spices: cumin, oregano, chili powder, add pureed tomato.
The other positive is veggie soups freeze very well with basically no loss of flavor or texture, meaning they are great for a go-to meal when you just don't feel like cooking.1 -
Shirataki noodle stir fries are awesome! If you cook them correctly they won't taste how they smell lol1
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