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Archive for the ‘Low Calorie Meals’ Category

Eating 5 Meals A Day


Eating 5 Meals A Day

Eating 5 meals a day will make you think your eating all day long. Spreading out five mini meals throughout the day means you will eat roughly every 3 hours.

There is a very big mental advantage to dieting when you eat a small meal diet.

Eating 5 meals a day takes away that stressful feeling you get when you are depriving yourself in order to lose weight.

The hardest thing about weight loss is that your always trying NOT TO EAT.

The whole “trying not to eat” thing can stress you out making dieting harder than it should be. Instead, you end up taking up some other bad habit like smoking more , or biting your nails to compensate for not eating very often or enough.Eating five meals a day makes it feel like YOUR NOT DIETING, and this can work better than a 3 meal a day weight loss diet.

The added benefit of eating 5 meals a day is that it evens out your blood sugar levels so you won’t feel grumpy.

3 Days Of Mini-Meals

Eating 5 meals a day as shown in the mini menus below will result in you getting about 1200 calories each day.

Day 1


Half of a whole-wheat bagel or english muffin with roasted red peppers mixed with low-fat cheese.
1 cup of strawberries
1 cup skim milk


The other Half a bagel with roasted red peppers


Greek salad with tomatoes, sweet peppers, cucumbers, onions and feta cheese crumbled. Use 1 tbsp low-fat Italian dressing for topping.
1 oatmeal cookie


Apple, peach or pear
2 crackers with cheese

Dinner: Two cups of pasta Primavera (made with rotini pasta, a handful of frozen mixed vegetables and some chopped garlic as well as one tablespoon
of olive oil) topped with parmesan cheese (about 2 tbsps)

1 slice of Italian bread with a pat of butter/margarine

Day 2


One slice of raisin bread with a tbsp of peanut butter
1/2 cup orange juice


A reduced fat fig bar
1 cup skim milk


1/2 of a chicken salad pita sandwich (made with cooked chicken, toasted walnuts, raisins, and honey)
1 cup of raw vegetables such as carrots or celery
8 ounces low fat flavored yogurt

The other half of the sandwich from lunch


Cheese quesadila (made with a low-fat flour and topped with 1 tbsp each of shredded reduced-fat Cheddar or Monterey Jack cheese, shredded lettuce
1 teaspoon of canned green chili peppers, 1 1/2 teaspoons of sliced black or green olives, salsa, chili powder, and sliced green onions to taste)
1/2 cup of white rice mixed with two tablespoons of salsa
3 graham crackers

Day 3


1 English muffin with scrambled egg substitute
1 orange 1
1 cup skim milk


Peanut butter and banana sandwich made with half of a banana and 1 tbsp of peanut butter


1/2 Turkey Club Sandwich (turkey breast, lettuce and tomato)
1 cup mixed green salad with low-fat Russian style dressing


5 crackers with tuna salad (made with tuna, low-fat mayonnaise, and a squirt of lemon juice)


1 frozen fish stick
Potato skins (made with one quartered baked potatoes, low-fat Cheddar cheese, sprinkled with chives, and paprika)
1/2 cup of steamed broccoli or cauliflower

Now that you have 3 days of mini meal menus, you can test it out. Eating 5 meals a day that are small in size should help you lose weight, especially if you are the type of person that always feels deprived on a diet.

Eating 5 meals a day

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Low Calorie Dinners – Supper Under 500 Calories

Whether you call it the evening meal, supper or your main meal, low calorie dinners can help you plan your daily diet meals and diet menus.

If you want more than just low-calorie dinners take a look at low-calorie breakfast ideas or low-calorie lunch ideas


(500 calories or less)

Low Calorie Dinners

Veggie Pizza: 1 12-inch pita bread, spread with ½ cup spaghetti or pizza sauce, topped with 1/4 cup each peppers,
broccoli, zucchini and mushrooms that have been softened and stir fried in a non-stick skillet;
sprinkle with 1 tablespoon Parmesan cheese
3/4 cup applesauce (no sugar added)
Calories: 489 Fat: 4 grams

1 cup fresh strawberries
2 ounces of skin-less roasted turkey breast
1/2 cup low-fat scalloped potatoes (made with skim milk and low-calorie margarine)
1/2 cup green beans, steamed
1 medium corn on the cob

With Side salad:

Romaine lettuce, ½ cup cauliflower florets, 3 cherry tomatoes, ½ sliced red pepper, ½ medium sliced carrot,
3 tablespoons of fat-free blue cheese dressing

Calories: 499 Fat: 5.5 grams

We wanted to include some low-calorie dinners for the guys here!
Or, if you are a steak loving lady this is for you too.

4-ounce grilled rib-eye steak
1 medium baked potato
1 tablespoon real sour cream with chives
½ cup steamed peas
1/6 medium cantaloupe
Calories: 498 Fat: 17 grams


Low calorie dinners for seafood lovers include this one.

Seafood Chefs Salad: 3 cups Boston lettuce, 3 ounces cooked fish such as (tuna, cod, halibut),
½ cup broccoli florets, 4 cherry tomatoes, 1 medium carrot (shredded), 2 tablespoons vinaigrette dressing
2 one-ounce slices warm French bread
8 ounces skim milk
Calories: 500 Fat: 9 grams

1 grilled chicken breast -skin-less) 1 cup spinach, steamed garlic and chopped red pepper
1 1/2-ounce piece focaccia bread
Greek Salad: 1 cup romaine lettuce, ½ ounce feta 1 teaspoon olive oil, 2 teaspoons wine vinegar, 4 green or black olives
Calories: 492 Fat: 16.5 grams


Southwest lasagna – 3 ounces cooked lasagna  noodles (about 1 1/2 noodles) layered with 1/2 cup non-fat cottage cheese, 1/3 cup salsa, and 1 ounce shredded low-fat mozzarella or Monterey Jack cheese.

Garlic bread – make a 1 ounce bread-stick in the oven that has been spread with 1 tsp margarine and sprinkled with garlic powder.

1 cup steamed peas

Calories 500  Fat 9 grams

Leave a comment if you like our low-calorie dinners. Or share with your face book friends.

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Low Calorie Lunch Ideas – Lunches Under 400 Calories


low calorie lunch ideasLow calorie lunch ideas are good to have when you need to plan a diet and want to make sure you stay within you weight loss program goals.

Part of dieting is enjoying yourself while you eat your mid day meal. Noon can seem far away  when you diet, especially if you didn’t eat much for breakfast.

Make yourself up a nice mini banquet table to set a mood and enjoy every morsel.

You might also like to check out ideas for  low calorie dinners or easy low cal meals such as low calorie breakfast ideas you can eat that are under 300 calories.

 Low Calorie Lunch Ideas

(lunches that are 400 calories or less)


  • 1 medium baked potato, cut into chunks; serve on a bed of 2 cups of tossed salad,

topped with 3 tablespoons fat-free Catalina dressing
6 ounces strawberry yogurt (nonfat)
1 medium orange
Calories: 398 Fat: 1 gram

  • 1 cup homemade bean soup with 1 ounce low-fat hamburger

1 slice whole-grain bread
2 clementines (or tangerines)
2 gingersnaps
Calories: 391 Fat: 7.5 grams


  • Cheese souffle, made with 2 eggs and 2 ounces fat-free cheese

1 slice sourdough bread
3/4 cup applesauce (no sugar added), sprinkled with cinnamon
Calories: 378 Fat: 11 grams


  • Sandwich: 1 ounce lean corned beef on 2 slices low-calorie bread, with 3 large leaves of leaf lettuce and some Dijon or yellow mustard

5 fat-free potato chips
fig bar or fig cookie
1 cup of chocolate milk (8 ounces skim milk with 2 tablespoons chocolate syrup)
Calories: 384 Fat: 4.5 grams
Low Calorie lunch ideas like this chicken taco might be something you eat out if you are working and have a fast food joint nearby. It makes a good option.

  • Soft Shelled Chicken Taco: 1 flour tortilla (8-inch), 2 ounces chicken breast (in strips),

1/4 cup salsa, ½ cup shredded lettuce, 1 ounce shredded reduced-fat Cheddar cheese,
2 tablespoons nonfat sour cream
10 grapes
Calories: 400 Fat: 10 grams

  • Chinese Chicken Salad: Gently toss 3 ounces cooked, cubed chicken breast, 2 cups shredded cabbage, ½ sliced red 1 pepper,

1/4 cup sliced green onionS, 1 teaspoon sugar, 1 tsp. sesame seeds, ½ tablespoon of sesame oil   –season to taste with salt or soy sauce, vinegar or lemon juice, or pepper

top with 1/4 cup chow mien noodles
1/2 cup fresh pineapple chunks
Calories: 386 Fat: 15.5 grams

  • Bagel Sandwich: 2 ounces shaved, smoked turkey breast on 1 onion bagel with lettuce and 1 tablespoon nonfat mayo

1 large nectarine
8 ounces skim milk
Calories: 392 Fat: 3.5 grams


For those of you who just love your McDonalds what would low calorie lunch ideas be without McDonalds?

From McDonald’s restaurant:

  • 1 chicken fajita
  • 1 side salad with ½ packet barbecue sauce
  • chocolate low-fat frozen yogurt

Calories: 382 Fat: 11 grams
Low calorie lunch ideas end with what else? You guessed it.  Good old tuna. 🙂

  • Tuna-Pasta Salad: 2 ounces (drained) water-pack tuna, 1 cup cooked corkscrew pasta,1 cup thawed frozen veggies (broccoli, cauliflower, carrots, peas), 1 small chopped tomato 1 cup endive; toss with 1 tablespoon grated Parmesan½ cup raspberries (unsweetened)

Calories: 399 Fat: 5 grams

If you enjoyed our low calorie lunch ideas above feel free to leave a comment. We would you to share your 400 calorie or less lunch ideas with other visitors.





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Low Calorie Breakfast Ideas – Breakfasts Under 300 Calories

Low Calorie Breakfast IdeasThe first meal you have in the morning can be low calorie and taste good too. The following low calorie breakfast ideas can be used to help with weight loss if you are planning your diet and need low cal breakfast meals. A few guidelines for your morning breakfast meals that follow are:

      • Make sure any reduced fat cheese you eat does not have more than 5 grams of fat.
      • Eggs are kept medium to large.
      • Reduced calorie salad dressings should have no more than 40-45 calories per tablespoon.

Low Calorie Breakfast Ideas

These are all easy low cal meals for very low calorie diets or quick weight loss diets. You can also check out our easy low calorie dinners or easy low calorie lunch ideas. Below are All low calorie breakfast ideas (300 calories or less) —————————————————–

          • #1. Cream of wheat: 3 tablespoons dry Cream of Wheat, and 8 ounces skim milk, with 1 tablespoon chopped raisins
    • 1/2 cup orange juice
    • Calories: 292 Fat: less than 1 gram


          • #21 cup of cocoa made with 8 ounces skim milk, (1 tablespoon cocoa powder and low-calorie sweetener to taste)
  • 2 slices of whole wheat toast, each with 1 teaspoon reduced-fat margarine
  •   Calories: 292 Fat: 7.4 grams


          • #3. 1 egg scrambled with a few sliced mushrooms, add herbs for flavor such as basil, oregano or chives ,
    • 1/2 a cantaloupe
    • 1 slice whole wheat toast with apricot or peach preserves
    • Calorie 300 Fat 7.6 grams


          • #4. 1 poached egg sprinkled with 1 teaspoon bacon bits
    • 1 slice whole wheat toast with 1 tablespoon strawberry jam,
    • 6 ounces grapefruit juice Calories:
    • 296 Fat: 7 .0 grams


          • #5. 1/2 cup non fat cottage cheese with sliced fruit, such as one peach half, 10 grapes and 1/2 cup strawberries
    • 1 slice whole wheat raisin bread or cinnamon toast with 1 teaspoon non-fat butter or margarine
    • Calorie 295 Fat 2.4


          • #6. Reduced-fat bran muffin (2-ounce) ½ cup grapes
    • 6 ounces orange juice
    • Calories: 298 Fat: 5.4 grams


Low calorie breakfast ideas includes one for bagel lovers.

          • #7. 1 blueberry bagel (21/2-ounce) with 2 teaspoons nonfat cheese
    • Skinny Latte: 8 ounces strong coffee with 8 ounces non-fat cream or milk
    • Calories: 300 Fat: 2.6 grams


          • #8. 1/2 cup of cooked oatmeal (made with skim milk) mixed with ½ cup sugar-free no or low-fat vanilla pudding
    • 1 slice of reduced-calorie toast with 1 teaspoon reduced-fat peanut and 1 teaspoon honey
    • Calories: 285 Fat: 4 grams


          • #9. Breakfast milkshake: 6 ounces strawberry yogurt (nonfat)
    • 1 medium banana,
    • 1 tablespoon wheat germ,
    • 1/3 cup skim milk,
    • ¼ cup orange juice (blend all ingredients in blender)

Enjoy!   Calories: 270 Fat: 1.5 grams   If you like our low calorie breakfast ideas please leave a comment or share on facebook.


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