Low cal high volume food
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Lyndalouwho
Posts: 7 Member
in Recipes
Any recipe ideas for low calorie high volume food besides salad! Lol 🤣 I need a calorie deficit and some progress.
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Replies
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Squash
Cucumber 🥒
Lettuce
Spinach
Sugar-free jellos
-Tea bag you make the old fashioned way add sweetnlow -
Water
Tilapia (fish)
Tomatoes 🍅
Popcorn 🍿 no butter
Dijon mustard
G Hughes sugarfree barbque sauce
100calories y under ice cream (skinny cow healthy choice)
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Walden Farms 0cal dressings
Toast your breads for sandwiches 🥪
Veggies/fruits
Homemade Zucchini noodles in your pasta dishes instead of regular noodles $5 Walmart for the peeler for them
Lower calorie chips
Sugar free popsicles
Sugar free apple juice
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Special K cereals
Unsweetened almond to cashew milks
Lemon 🍋 juice got it in bottle can add to a lot!
Egg whites
Slice of 🦃 turkey bacon 🥓 in a salad or in a sandwich if you gotta have regular look at calories on back low salt ones
Margarine instead of butter2 -
Pepper
Mrs Dash
Low cal tortillas y breads
Hummus
Soy
Peanut butter
Unsalted saltines (crush up put in soup)
Soups check calories there are low cal ones out there (best on something actually in the can great value brand)
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White chicken meat
Potatoe
Lean cuts of meats
Reduced or fat free retried beans
Powdered peanut butter
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Splenda (for baking)
Coconut Palm Sugar
Couscous
Almond butter to sunflower butter
Cilantro y lime (season stuff)
Shrimp 🍤
Crab 🦀
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Sugar free Gatorade
Worcester sauce
Most Prego spaghetti sauces
Lobster 🦞
Tofu hot dog 🌭 link3 -
Spices and herbs for seasoning
Raw veggies
Oven roasted or grilled veggies. You don’t need much oil
Fresh fruit, I like melons and berries
Turkey or chicken breast
Tuna
Wheat berries
Beans1 -
IBSD/stomach issues- can oven cook without oil veggies come out fine,pan fry in a little water, add a little water less oil/margarine when baking
Seeds
Nuts 🥜
Recipe (Veggie Spaghetti 🍝)
1. Squash or zucchini noodles home made in frying pan (can use veggie peeler if don’t like the hand held noodle maker) add carrots 🥕 julienne then or shaved pieces
2. On plate place diced cucumber 🥒 add any cheese 🧀 (vegan even) or Parmesan
3. Dump frying pan on top then use skillet for warming Prego sauce (meat or veggies) then dump on top
Salt 🧂 Pickles pioneer style
1. Mason Jar place cucumbers 🥒 diced long way or any way you like pickles to be shaped even crinkled place in a pot
2. Add a sprig of mint (rosemary if like or another type)
3. Garlic clove (tiny piece of garlic)
4. Separate pot boil water pour into jar y around jar
5. Tighten lid get all air bubbles out of lid pour more boiling water on top let sit awhile
6. Place jar dried off in Darkest spot in the house you can find (no light 💡) 2 weeks
7.Then it’s ready to eat or stay in cabinet a long time
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Breakfast Taco 🌮
1. 1 low calorie tortilla warm it
2. Egg whites skillet can add spinach
3. Cheese 🧀 a tsp
4. Optional-Leftover meat (chicken to beef 🥩 or even vegan meat substitutes)
Half a Quesadillas
1. 1 low cal tortilla can fill y fold when done filling (110 & under ones corn,flour,other types)
2. Fill with retried beans (I use Gebhardt no fat 90 cal)
3. Can add egg white,cheese or cheese substitutes,meat,spinach,etc
4. Skillet 🍳 cook it or quesadillas maker $20
2yr old so g2g again Pooh Bear needs a diaper ...not the 2yr old lol 😆 he wants the bear to have pampers too.2 -
Egg plant steaks 🥩
1.frying pan with a tab butter- cut eggplant 🍆 into circle ⭕️
Salt y pepper it after or while cooking
Flip like pancakes 🥞 let heat then flip heat flip till done
Serve with anything on the side or eat alone
Steamer cooking for multi meals
1. On bottom rack add meat 🥩,poultry, fish, crustaceans 🦞 of choice with corn on the cobs (pepper it if want)
2. Any veggies you want - even egg 🥚 make hard boiled in corner
3.set timer 22minutes orwhat your instruction book reads (mine says 22min)
4.Place in Tupperwares after you make yourself a plate
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Oven broccoli 🥦 (Same for squash)
1.450* for 40-60minutes in pan place broccoli plain (can add onion to garlic y even Parmesan I cook plain some folks add oil but I can’t stomach conditions) around 31cal-50cal when I worked in restaurants but app shows 0 don’t think 0 is right
Cereal treats
1. Low cal cereal (Special K lowest I found so far)
2. Add freash berries or bananas or strawberry 🍓 🍌 or a little honey 🍯 or peanut butter or even nuts 🥜 till your at desired calories
3. Low Calorie milk or unsweetened (key word unsweetened) almond or cashew milks or any milk alternatives vegan or not
4. If still have a few calories to use up Dark chocolate 🍫 can shave a few pieces on top or add coconut 🥥
Fruity Jellos
1. Sugar free jello 10calories per serving comes in small box (40cal if eat all) or big box (80cal doubt you could eat that much)
2. Add diced fruits 🍎 sweet apple,oranges, watermelon 🍉,cantaloupe,etc any you want or just eat plain jello
3. If still have a few cal want a treat add low fat whip cream to it
4. Freeze 🥶 4-8hours ready for the day I make before bed 🛌 so it’s there in the day to grab
Mexico 🇲🇽 Popsicles homemade
1.ice tray y tooth picks or a $1 Walmart mold tray fill with sugar free apple juice, orange juice from freash oranges 🍊, even carrot juice or 🍇 grape, grapefruit juices (goal is sugar free or homemade juice with no sugar in it) can leave chunks of fruit diced or shredded in it
2.if still have a few calories can add a tad of whip cream or coconut 🥥 to it for a treat even shaved dark chocolate 🍫
If no time to make their is a sugarfree version already made Popsicle brand 40cal per pop
Lower cal mashed potatoes 🥔
1. Boil chunks of potatoes
2. Add to bowl mash a lot add low cal milk or milk substitutes (almond milk to cashew milks )
3. Add pepper (pepper has calories 20 dashes is like 5 calories)
4. If like a tab of margarine
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Definitely roasted veggies like broccoli, cauliflower and green beans for starters. They are amazing with salt and cayenne if you like spicy. Garlic is good on them too. I don't even use olive oil on them - get plenty of fat in other items.
Find a low calorie sauce and toss the roasted veggies in it or lightly dip each piece in a measured or weighed amount. You can also have your meat the same way.
I check labels constantly because one type of thai peanut sauce will be outrageous calories while another has only 50cal per serving - that's just an example. Look at any flavors you like and see if one can be manageable. There are SO many types of sauce available in all calorie ranges. I do not like the Walden stuff at all.
Lower calorie proteins like chicken breast and some fish. There are a lot of fish options that are really low calorie and I've been known to have 2 servings when I'm super hungry.2 -
Baked Eggplant steak y zucchini 97calories
1. 1/2 eggplant cut into circle ⭕️ y zucchini too pepper,salt,too with Parmesan cheese (Yes Parmesan good 1tsp is only 17cal normally can get lower cal ones) bake in oven 425* for 40-60min sprayed the pan with pan zero cal nonstick spray if your stoves hotter then lessen the time.
Tuna fried no oils
1.tuna in water into pan cook high heat until browned
)Can put in toast for tuna sandwich add olive oil mayonnaise (1 tsp ) y pickles eat with low cal big servings chips
)Place on top of salad or unsalted crackers
)eat on plate as is with/without veggies on the side
)Add to tuna casserole dish
)mix skillet cooked corn to the tuna y diced tomatoes 🍅 with corn tortilla
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I saw mashed potatoes mentioned. A way to cut calories on that and things like mac and cheese is to roast cauliflower pieces and do half cauliflower and half potatoes or half cauliflower half macaroni pasta, etc.
The cauliflower in mashed potatoes probably needs to get chopped in a food processor (puree) a bit first since it won't mash well. Mash the potatoes the regular way then mix in with the cauliflower puree.
Potatoes aren't super high calorie if baked. I find them very filling. What you put ON them really matters. Try different toppings instead of butter and sour cream. I like spicy so I'll use just some salsa or hot sauce sometimes. Other times I use fresh diced onion and jalapeno and maybe a touch of plain Greek yogurt. It's like lower calorie way of doing loaded potatoes.
Editing to add: riced cauliflower can be amazing. I find making sure there are enough seasonings is all it needs. It's very good with salt, pepper and either roasted garlic or garlic powder. Make sure to cook the garlic in. It's really good adding other veggies to it also like a fried rice.3 -
Quite extensive ........https://community.myfitnesspal.com/en/discussion/10563959/volume-eaters-thread/p13
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That eggplant looks and sounds amazing!1
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While this thread is about 'produce' - there are still some super interesting dinners that offer super high volume dishes that you might discover to be just what you need:)
https://community.myfitnesspal.com/en/discussion/10726786/for-the-love-of-produce/p22
https://community.myfitnesspal.com/en/discussion/10728208/firm-block-cottage-cheese-bake-recipe#latest
(You could make this 'cake' into a savory one too with spices/caramelized onions and garlic,etc., if sweet doesn't do it for you...)
Some ideas here too: https://www.eatingbirdfood.com/volume-eating-recipes/
just google and there's many ideas out there...1 -
La Costeña Pickled Jalapeños 2 for 5calories tastes great baked or steamed on top of your fish then eat it fish y jalapeño not hot is steamed.
Air fryer cheese sandwich can mix y match cheese y breads 9-10min with a tab of margarine or butter substitute ontop can make it the desired calories.This ones wheat bread,margarine,cheddar cheese 1/3cup or less y a slice of cheese Swiss or provolone not sure which I put my 2yr old loves them y us. Can serve with soup 90cal one or less,1/2tomatoe slices,or Cheetos if still need calories
Lower cal m&m I crush them up about 5-6 pieces place in low fat yougurt
Steamer- bottom place fish Flounder 70cal each,corn on cob,pepper them ,pickled jalapeño Top place broccoli 🥦 topped with julienne carrots 🥕. Cook 25min or what your steamer says.
90cal chicken & noodle soup Great Value add carrots (julienne if can),corn on the cob pre cooked use knife cut corn off, y spinach then cook .In bowl place 1/2 chopped tomato 🍅 each when the soups done pour on top. Do not cook the tomato!!! Add water to soup if need be.
Special K Cereal 🥣 topped with unsweetened vegan mills or low cal milks or equate shake depending on calories you need to vitamins.
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Flounder 70cal
La Costeña Jalapeño pickled 5cal per 2
Idahoan mashed potatoes they have different flavors now go by serving size around 110cal for the bacon y cheddar chipotle 4srrvings per 4oz bag.
Couscous 1/4cuo dry 160calories can add veggies to meats to it make it desired meal.
Fun fact Ramen Noodles packet is 2servings supposed to eat 1/2 of one. 190cal!!! A lot of folks eat a whole one that’s 380cal! The cup version 1 container is 290cal high in salt 🧂.
French style green beans no salt canned 15cal serving 1/2cup
Cut green bean canned 20cal ser. 1/2cup
(Can fry it in skillet just the can or drain add pan spray cook...then season or add a 1/2tsp soy sauce y seasame or whole flax seeds.)1
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