Under 200 calorie Lunch or meal options?
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Katherinemoore03
Posts: 1 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
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