Under 200 calorie Lunch or meal options?
Katherinemoore03
Posts: 2 Member
in Recipes
I'm trying to eat many smaller meals a day instead of 3 larger ones as this seems to work better for me as far as being hungry throughout the day and sticking to my goals. But, i am having a hard time finding good things that are under this threshold, they all seem to be 400 calories or so and I cant do that multiple times a day or I am over my limit! Any ideas?
5
Replies
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Maybe break up 400/500 calories meals into multiple servings? Otherwise soup is the only 'meal' sort of thing I can think of that is so low in calories.1
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My breakfast is small - Yogurt Parfait
80 calorie Greek yogurt (non-fat, fake sugar) - 1/3 cup blueberries - 15 grams of Fiber One cereal (1/3 serving) and about a tablespoon (10 grams) of slivered almonds
I googled "Eat this Much" and put in a large(r) number for meals.....responses were a smoothie, cottage cheese & fruit, chicken w/ mushrooms, and a sandwich.
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To say something perhaps obvious and annoying: Any meal you already eat in smaller serving will work. Any food can be re-portioned, even if it comes in a larger serving (e.g., yogurt).
To say something slightly less annoying: If you put something on a piece of whole wheat bread (110kcal), you can easily get it to be under 200kcals. Even butter, peanut butter, or cream cheese in measured amount. Or, if you start with a whole fruit (e.g., an apple, 115kcals) you can do the same. Often, I'll eat an apple with .5 oz unsalted nuts (90kcals, close to 200kcals with an apple).10 -
Break up your meals into smaller portions that fit your 200 calorie target. Otherwise, the only thing I can really think of is snacky kind of food like an apple and some peanut butter or cottage cheese with some fruit, etc.2
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Breakfast today=2 scrambled eggs, 2 strips turkey bacon= 193 calories, lunch 1/2 cup low fat cottage cheese and blueberries = about 115 calories, sandwich=2slices 45-calorie bread, 2 oz ham, lettuce, tomato=about 200 calories, tuna salad, egg salad, green salad, small pork chop or chicken tenders, grilled, with plain veggies In microwave, all kinds of soup. My favorite soup recipe= meat, leftover or not, enough of whatever frozen veggies sounds like it would be good with it, and a little seasoning; make whatever quantity you want.
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One of my go-to things for breakfast is Plain No Sugar soya yoghurt with chia seeds and a handful of berries. That's definitely under 200 cals.
My salads are usually under 100 cals and could still be under 200 cals, depending on what / how much protein I added. My home-made chicken and vegetable soup is also under 100 cals.1 -
+1 suggestion to just...eat half of your 400-calorie meal now, and the rest later, if that's what works for you.
An ounce of nuts is 150-200 cals, depending on the nut (fat content varies, e.g. peanuts will be lower-cal than cashews or pecans). You can roast chickpeas with whatever seasoning you like (toss to coat, spread out a single layer on a parchment-lined baking sheet, bake at 400F for ~15-20 minutes depending on how crispy you want 'em). 200cal worth of them sunsabiches is A LOT of chickpeas.8 -
Chicken Alfredo Spaghetti Squash Bake
18 oz chicken breasts
1 cup (226g) cottage cheese
1/2 cup (120ml) almond milk
2 tsp minced garlic
1/3 cup (40g) parmesan cheese
1 small spaghetti squash, cooked (450g shredded squash)
1 cup spinach, chopped
1/2 cup (56g) shredded mozzarella
seasoning: salt, pepper, parsley
-preheat oven to 350
-bake chicken until cooked through, then cool and dice into pieces. set aside
-add cottage cheese, milk, and parmesan to food processor or blender and blend until smooth
-in a large skillet add the cream mixture and heat through. add seasonings to taste. stir in cooked spaghetti squash, chicken, and spinach until evenly mixed
-spray 9x13 pan with cooking spray then pour mixture into pan. top with shredded cheese
-bake for 20-25 min or until cheese is melted
makes 4 large servings - this could EASILY be made into 6 servings for 200 cal each
macros per serving: 11.4C 10.7F 44.4P (300 cal)7 -
1) scrambled egg on toast: 1 egg + .5 cup egg white, lo cal bread, optional minced onion, pepper, mushroom, tsp of salsa
2) Lettuce tuna boats: 2 romaine leaves, 1 packet Tuna creations, 1 tbsp mayo, optional minced celery & onion
3) 3/4 cup cooked old fashioned oatmeal, 1 oz blueberries, stevia to sweeten, 1 tbsp milk
4) K-bobs: 1 string cheese, 50gr turkey or chicken, cherry tomatoes, cucumber purple onion pieces. Assemble onto skewers and eat. Optional to sprinkle spices such as smoked paprika before eating.
5) Tuna rice: 1/2 cup cooked rice, 1 Tuna creation. Eat warm or cold, optional minced onion, celery, pickle7 -
I've started buying those packaged salads that come with the toppings and dressing in separate packages. They keep in the fridge for a good time. I then mix one of them up and load it into several Tupperware containers I can take with me. The salad fills me up and I may add a couple string cheese or a protein bar, for the fat and protein4
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Special k cereal (read boxes different flavor more or less calories) with Unsweetened Almond milk- 200cal range (of have extra calories left a few strawberries 🍓)
Egg whites 25cal per serving (so can adjust it), 0 cal pepper if love it optional) . Can eat on 1 slice of bread 70 per slice cal one toast it or in 1 tortilla.
Lunch meat read labels some are super low cal or strips of meat you cut up like baked chicken or steak strips put in 1 slice of bread,1 tortilla,1 wrap,1 cheese slice,low cal sub bread , or in salad 🥗. Can add veggies you like. Or eat it by itself with some fruit/vegetables
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Egg or turkey veggie wrap
Chili1 -
That's the opposite of how I like to eat, but tons of options. I agree with those saying divide up current meals. An egg + an apple. Cottage cheese + half an avocado. Salad with chicken breast, a bunch of veg, and low cal dressing (red wine vinegar plus mustard plus a tiny bit of olive oil is good). Many other options, depending on your taste preferences.1
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My go to is a sort of shakshuka. Fry off some chilli, garlic, cumin and smoked paprika. Add onion and whatever veg needs using up. Add a tin of tomatoes, parsley, salt/pepper/msg and half a tin of water. Simmer for 15 mins (tbh you can skip that if you're in a rush). Crack an egg on top and poach it in the liquid. Done.
An onion is about 10cals, a tin of tomatoes is about 100cals depending on the brand and an egg is about 60 to 70cals. That leaves 30 to 40cals for extra veg or a small grating of cheese. Or if you can push to 300cals for the meal, you can have an extra egg or a toasted pitta to dip.1 -
I usually eat a pure protean bar and a cup of coffee . 214 calories for the whole meal. Do not freak out over 14/20 calories sometimes eating so few calories in a meal can do more harm then good.0
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Veggie soup with protein powder = delish. Today's was from here: https://www.olivemagazine.com/recipes/vegan/thai-red-curry-butternut-squash-soup/ - plus pea protein = 190ish for a really big bowl full.0
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Today I had the asian salad from Taylor Farms only 160 cals and I had a tangerine with it for another 35 cals, also avocado toast with a tangerine or a few grapes , maybe 1/2 an apple, taco soup is a good option, lean cuisine has some options, a chicken leg and spinach salad...or spaghetti squash with marinara0
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It's probably more of a snack, but, I like 0.5 cups of cottage cheese with 0.5 cups of fresh cut pineapple mixed in. I find it curbs my hunger for at least a couple/few hours. Only about 170-190 calories depending on what cottage cheese you use.1
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I like to spread laughing cow pepper cheese on rice cakes and then put fresh red pepper (chopped) on top. So delish! Very low calories.3
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@Katherinemoore03
Hi Katherine. I was having the same issue. I find a lot of great stuff on pinterest. I recently found a yummy soup from a great website that is all about low cal meals, lunches and breakfasts. Heres the link. The soup averages about 200 calories a bowl. And makes 6 bowls. I used a scale because they say 2 carrots or cups of so and so but sometimes different brands are different calories or the recipe uses bigger carrots and stuff like that. I like to plan it out to be sure. Its a very versatile soup and its easy to make. Hope you find some good meals and lunches on the site
https://skinnyms.com/slow-cooker-hearty-vegetable-and-bean-soup/1 -
I am currently tucking into a giant bowl of plain chow mein, which was 265 calories to make - you could make a smaller portion and it would still feel big enough to be a meal. You just need to watch the amount of vegetable oil and sesame oil you add, as that's where the calories come in. Egg noodles seem to be much better calorie value than egg pasta!
The lowest calorie 'nice' soup I can make is carrot soup - I can get that down to 100 calories a portion, which leaves capacity for breadsticks/crackers if you like them. Carrot is a really great value for calorie vegetable.
Eggs have already been mentioned - for 200 calories, I would make a scramble with two whole eggs, onions, red peppers and tomatoes. The trick is to bulk out the eggs with as many low-calorie extras as you can manage.
If you're eating a tiny meal and it's the sort of meal that would work well with fresh herbs and/or grated parmesan, add some of that. The calories they add are very minimal, but they make it feel more luxurious. Any trick you can use, right?
I'd probably find it easier to make meals for 300 calories and eat protein bars (the lowest I can buy is 115 calories) in between. Upping to 300 gives you more options.
Good luck!2 -
I eat breakfast for lunch all the time. My go-to is half a cup of egg whites bulked up with veggies (I like spinach and mushrooms) plus a cup of frozen hashbrowns and a slice or two of turkey bacon in the air fryer. Just under or around 200 usually.
I also like a big plates of baby butter lettuce with a packet of albacore tuna (with a dollop of avocado mayo) and some cherry tomatoes and a dash of some good balsamic vinegar.
Another super low calorie but filling meal is shirataki noodles flavored with a scoop of your fave Thai peanut sauce and tons of veggies or tofu (or chicken, but that adds more calories).3 -
I recently learned how important egg whites are! Instead of having a normal 3 egg omelet, I'll substitute 2 of the eggs for the equivalent in eggwhites.
Steamable edamame is a great snack too, low cal & decent protein!
Another low calorie option for protein is seafood - sashimi, a filet, canned tuna in water, shrimp.3 -
veggie soups, veggie stir fry, salads, add a small amount of meat for some fat and protein, they can usually be made around 200-300 calories1
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When I was eating small meals my 'go-to' list was
1. yogurt with cottage cheese
2. those chicken or tuna salad kits that come with crackers (6, but you can eat less to save calories)
3. a protein bar (quest is 200 calories).
4. veg soup1 -
Well Yes! Cambells' soups are sometimes REALLY low calorie. Like 200 for the whole can and pretty good and filling.2
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This morning breakfast is cottage cheese pancakes and turkey bacon for 223 calorie.1
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I made a list of fruits and veggies that come in under 100 calories per serving. I make sure to buy a few of each when I shop and portion them for snacking. I’ll pack 50 calorie berry packs and prep small salads with light dressings for under 100 calories. Add 1oz any lean protein to salad for another 50 calories or so 👍🏼1
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And veggie egg roll in a bowl with cauliflower rice👍🏼1
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I have a dairylea or laughing cow triangle on 4 crispbreads for lunch which is 165 calories.
I have porridge with skimmed milk and water which is 50 calories for every 10g of oats and 30ml of skimmed milk.
I have a yogurt at 85 calories.
I have a salad of lettuce, mushroom, white cabbage and cucumber for 60 calories or so depending on my exact portion size. I do not like dressing so do not have to worry about that and just season with onion powder and black pepper. Add a whole can of tuna for around 140 calories more.
Another favourite of mine is strawberries with a dollop of yogurt which can be between 100 and 200 calories depending on the portion size.
I also like canned minestrone soup which is 154 calories.
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