Meals & Snacks that will keep you full

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How many calories do you think are in your Monster Smoothie?

Every snack so far is loaded with protein. That's my big key for staying full...protein. I make sure my breakfast is loaded with it.
I like to mix cereal with greek yogurt. Right now I'm eating 1/3 cup Kashi Go lean Crunch and Voskos Greek. Let it set for a minute to soften the cereal a bit. My breakfast total is 187 calorie and I am satisfied until lunch time.

Here are just a few recipes...I just posted one for spaghetti squash too...I have more, I post on here regularly and try to update my blog with a list of recipes at least twice per month
Low calorie Chili

1 Can Bell Orto diced Tomatos

1 Can Chili Beans in Chili Sauce

2 C Water

1 and 1/3 cups

Morning Star Meal Starters Recipe Crumbles

1/4 cup each red, orange, green, and yellow peppers

1/4 cup chopped white onion

2-3 Tbsp Chili Powder

3 Garlic Cloves, chopped salt and pepper to taste

serves six 1 cup bowls

151 calories 25 carbs10 protein7 fiber2 fat (if using 12oz 97% fat free turkey burger, calories total 230 calories per 1 C bowl)

Cornbread muffins

1 c. cornmeal

1 c. Whole Wheat Flour

1 Tbsp stevia

1/2 t. salt

3 t. baking powder

1 c. Unsweetened almond milk

¼ c. Egg substitute

¼ c. Unsweetened Applesauce

Makes 12 cornbread muffins (very dense but flavorful)

86 calories 16 carbs 3 protein 2 fiber 1 fat

Soooo good homeade (low-cal) vegetarian ravioli!

Filling:

1/2 cup fat free cottage cheese

1/4 cup Mozzerella or Italian Blend Cheese

1/8 cup stredded parmesaen

3 Tbsp Egg beaters

1/2 cup frozen spinach, drained and chopped.Topping:

2 cups julienned zucchini

2 cups julienned yellow squash

1/4 each red, yellow, green, and orange peppers sliced

1/4 cup sliced onion

Take 24 wonton wrappers, and fill with filling. Steam veggies, Boil pasta 5 min and drain. Take 6 ravioli and 1/4 of the veggies, put on a plate and top with 1/8 c. warmed marinara sauce.

Serves four.

336 calories 59g carbs 5g fat 18g protein 8g fiber per serving


Cabbage and Vegetable soup

Roughly chop:

2 Red Onions

3 Leeks

2 Large Celery Stalks

1 Red Cabbage

1 Cup of Skitake or Crimini Mushrooms

6 Garlic Cloves

Add: 2 TBSP Fennel Seeds

2 tsp Caraway Seeds

2 tsp Sea Salt

2 TBSP Paprika

2 TBSP fresh oregano

Freshly Ground Black Pepper

8 - 10 sprigs parsley

Combine all together with 2 quarts of water and bring to a boil. Reduce heat and simmer for 1 hr. Adjust seasoning as needed. Top with chopped fresh parsley. *Note - if you like spicy, add some cayenne pepper as it boosts metabolism.

Makes 12 one cup servings

69 calories 15 carbs 3 protein 4 fiber 1 fat

Blue Cheese Egg Cups

1/8 Cup Crumbled Blue Cheese

1 TBSP Bacon

4 TBSP Egg Whites

Put bacon and blue cheese in a muffin pan.

Add egg whites. Bake at 375 degrees for 15-20 minutes.

Makes 1 Muffin, if you make extras refrigerate them and heat up later

108 Calories 2 Carbs 6 Fat 460 Sodium 12 Protien 1 Fiber

Mexi-Egg Cups

1/8 Cup Pico de Gallo

1/8 Cup Shredded Colby Jack Cheese

4 TBSP Egg Whites

Put Pico de Gallo and cheese in a muffin pan. Add egg whites. Bake at 375 degrees for 15-20 minutes.

Makes 1 Muffin, if you make extras refrigerate them and heat up later

96 Calories 5 Carbs 4 Fat 188 Sodium 11 Protien 1 Fiber

Mediterranean Egg Cups

1/8 Cup Chopped frozen Spinach (thawed)

1 TBSP Crumbled Feta

1 tsp Chopped sun Dried Tomatoes

4 TBSP Egg Whites

Put Spinach, feta, and sun dried tomatoes in a muffin pan. Add egg whites. Bake at 375 degrees for 15-20 minutes.

Makes 1 Muffin, if you make extras refrigerate them and heat up later

83 Calories 6 Carbs 3 Fat 302 Sodium 12 Protien 2 Fiber

How many calories do you think are in your Monster Smoothie?

It depends.

I actually make them different depending on what I need for that day. Sometimes I use only 1/2 a cup of milk, 1/2 a frozen banana, 1 cup spinach and then some zero calorie peanut spread. That's under 110 calories but doesn't have the protein that real peanut butter does.

If I need a lot of protein, I'll use everything I listed in the original recipe but replace milk with a scoop of protein powder. That's about 400 calories but roughly 45-60g of protein. (Dependent on brand)

Exactly how I said before might be 250-350 calories per serving.

I love 6 oz. plain greek yogurt with 1 tsp. of Truvia........you can add fruit as well but it's already sweet from the Truvia..Delicious. Also 4 oz container of Live Active Breakstone cottage cheese with 1 tsp of Truvia and sprinkle with cinnamon..

Yes, Quinoa has become my new best friend. I recently used it in my vegetarian chili and also am currently eating quinoa flakes.

Theresa

I find that lentils keep me very full. What I love doing is cooking a 1/2 cup to a cup of lentils, then putting a cup or two of baby spinach in it (after draining the water out), a tablespoon of olive oil, salt and pepper, a big squeeze of lemon juice. Then i add a couple big dollops of yogurt (the Liberty Greek non fat ones are the best!), some pepper, and voila. This is actually not my recipe, but Jamie Oliver's. It is yummy! I serve it with roast salmon wrapped in prosciutto for a complete dinner. Really good and healthy too!

My go-to snack when I get the "sweets" attack is to crumble 1-2 small squares of graham crackers in a small bowl, cut 1/2 banana then add yougart (I prefer Chobani) perhaps a bit of honey, and cinnamon. Or 10 choc chips. Or granola bits. It reminds me of a healthy banana pudding.