Saturday, February 17, 2018

20 Low Calorie Meals (100 Calories or under)

 Meals for 100 Calories Or Less



1 Small Apple Finely Chopped (60 calories)
1 Teaspoon of Water
Cinnamon - to taste
Rice Cake (30 calories)
1 Teaspoon Sugar Free Caramel Syrup (10 calories)

Microwave the sugar free syrup (this makes it runny and it is easier to spread over the entire cracker) for 10-15 seconds. Then drizzle the syrup on the rice cake. Microwave the chopped apples, cinnamon and water in a small bowl for 30 seconds to 1 minute (or until apple pieces become tender). Drain the apples from the water and then add to the rice cake and enjoy!

100 Calories Per Apple Crunch



2/3 cup of Raspberry Dannon Light and Fit Yogurt  (AKA Cannon Light and Fit 50 calorie pack)  
1.5 teaspoon of Sugar Free Preserves - Strawberry (5 calories)
1/2 cup of Fresh Raspberries (37 calories)

Stir the preserves into the yogurt then gently fold the raspberries into the mixture. Enjoy!

92 Calories



2.5 cups whole wheat flour (1,100 calories)
2 tsp. Baking Powder (10 calories)
1 tsp. Baking Soda (0 calories)
1/4 teasspoon Salt
1/2 cup Granulated Sugar (386 calories)
1/3 cup Splenda (33 calories)

2/3 cup unsweetened applesauce (66 calories)3 egg whites (51)
1 cups fresh blueberries (85 calories)
1 cup Dannon Light and Fit Blueberry Yogurt (80 calories)

Preheat oven to 375 and add baking cup liners to the muffin/cupcake pan (using liners insures you won't need fatty spray for the muffin tin)

Add flour, salt, baking powder and baking soda together in large bowl. Mix well.
In small bowl blend egg whites, sugar, 3/4 cup yogurt and applesauce.
Add the wet ingredients into dry and mix only until moist. Fold in blueberries.
Fill muffin pans 1/3 full and then add 1 tsp or so of the remaining yogurt. Top with more muffin mixture to 2/3 full.
Bake for about 20 minutes or until done.

Makes about 20 regular size muffins.

ADD ON* for an extra 15 calories you can sprinkle 1 teaspoon of sugar on top of each muffin to add a great crunch.
90 calories per muffin



3/4 cup of Cake Flour (300 calories)
2 tsp. baking powder (10 calories)
1 tsp. salt
3/4 c. fat free milk (63 calories)
2 egg whites (34 calories)

Non Cook Cooking Spray - use minimally (0-10 calories)

Beat egg whites until they start to become firm but not stiff. In a separate bowl add flour, salt and milk together and mix until smooth. In the bowl with the flour, salt and milk add the baking powder and mix until well blended. Then fold the beaten eggs into the mixture. Add to a hot pan and cook until golden brown on each side. When finish garnish with a drizzle of chocolate syrup.

This recipe makes 15 pancakes

28 calories per pancake
15 calories per 2 tablespoons of sugar free chocolate syrup (Hershey's is my favorite!)

*** I wrote these recipes years ago, found them in my drafts- did not read them prior to posting. Had to change the title from 20 low calorie meals to just low calorie meals!! :-) I guess I was ambitious . 

Zero Calorie- Humble Pie

Humble Pie ....  not a recipe, but is 100% calorie free... 

I was eating lunch with a few peers (this in itself was a big deal for me). For lunch I had brought a garden lite soufflé and a chicken sausage. I thought this was the closest resemblance to a "normal" lunch that I had at home. I thought bringing just a salad, would appear as if trying to diet...
Needless to say I was the only one there without a salad.  Next time, I'm bringing the salad!

...::::::2018 Update::::::...

Favorite low calorie restaurant lunch/dinner options

Fast Food Chains for when you have no other option 

1 soft shredded chicken taco "fresco style" 
(140 calories, I estimate without cheese it is 120 calories)
or a crunchy beef taco with 
(140 calories)

Apple Slices (40 calories)
Small Chili (170 calories)
1/2 size Power Mediterranean Chicken Salad (250 calories, can be less without chicken and dressing)
Kid menu: 2 piece chicken tenders (200 calories)
Kid menu: grilled chicken wrap (270 calories, though can be reduced by eliminating 
cheese & honey mustard sauce) 

Side Salad (160 calories)
Grilled Nuggets (140 calories)

8 pc. Mini Pancake (140 calories)
Side Salad with lite balsamic dressing (20 + 25 calories = 45 calories)
Chiquita Apple Bites (30 calories)
1 Egg Roll (150 calories)

More to follow..... 

Restaurants, new low calorie foods and more :-) 

Tuesday, April 1, 2014

New Low Calorie Loves

New Calorie Loves
So I have a few new loves I discovered, so I thought I'd share! 

My newest low calorie friend is the GoPicnic ready to eat meals. 
Now the entire box of course is not low cal, but each individual snack ranges from 30-80 calories... :-) 
It is the perfect portion for those who like portioned prepackaged snacks but can not bare to consume an entire "100" calorie pack. Plus these snacks tend to be higher quality and higher in nutrition than the 100 calorie packs. 

My Favorite snacks within the GoPicnic meals are:

The Turkey Pepperoni & Cheese: 
The entire box is 330 calories

Broken down:

Turkey Peperoni Slices: 60 calories
Multiseed Crackers: 60 calories
Cheese Spread: 50 calories
Caramel Lollipop: 50 calories
Mixed fruit & nuts: 100 calories

So as you can see, you could get a few days worth of snacks out of one of these "meals." 

Another GoPicnic meal I like:

Turkey Stick & Crunch
The entire box is 300 calories. 

Broken down:

Turkey Jerky Stick: 35 calories (my favorite)
Popchips BBQ Flavor: 45 calories
Tutti Fruity Seed Blend: 70 calories
Peel A Part Fruit Leather Strip: 70 calories
Chocolate Rice Crisp Bar: 52 calories

So you get the idea by now. You can go to their website for more options and breakdowns on calories.

Moving onward, my other new low calorie loves...

Cherry & Almond
Whole Fruit & Nut Bar
130 calories

What I like about these is that they are a lower calorie Kindbar (which are usually 180-220 calories)

Tropical Smoothie Cafe Smoothies made with Splenda

Depending on what you order the smoothies range from 125-180 when made with splenda.
When I tell you, these smoothies are HUGE I am not exaggerating. They can easily last for 2 meals. 

My favorite Tropical Smoothies made with Splenda

Blue Lagoon- 135 calories
Blimey Limey- 159 calories
Sunrise Sunset- 145 calories
Rockin' Raspberry- 125 calories

can look up the calories of more of their awesome low calorie options here

Monday, December 30, 2013

Very low calorie snacks (100 or less)

Here I figured I would list some of my new favorite low calorie finds. Hope you enjoy them as much as I do.

Pre-Packaged Snacks

These are good for on the go, or to have around the house when feeling "munchy."

  • Light Mini Baby Bell - 60 calories
  • Crunchy Rice Rollers- 45 calories
  • GoGo squeeze apple sauce- 60 calories
  • Pirates booty individual sized bags - 65 calories
  • Luna bar, mini s'mores - 70 calories 
  • Stretch island, fruit leather - 45 calories 
  • Del monte, no sugar added grapefruit cup- 80 calories
  • Kirkland signature freeze dried apple slices- 35 calories 
  • Low fat fudgesicle - 60 calories 
  • Seapoint Farms, Dried Edamame- 90 calories
  • 1/2 a garden lites veggie muffin - 60 calories
  • Fruit roll up - 60 calories

Foods With Prep

Carrots/celery with 2 Tbsps Tzatziki greek yogurt dipping sauce - 30-45 calories
- cut 1 carrot and 1 celery stalk into small pieces, dip into sauce

Salted kale chips (1 cup) - 15 calories
- preheat oven 350 degrees. Chop kale into small pieces. Rub with paper towels to remove any wetness. Space kale evenly on baking sheet. Bake until crisp. Sprinkle with salt

Thursday, December 12, 2013

Holiday Hacks: Low Calorie Holiday Recipes & Meals Under 150 calories

Having disordered eating is never fun around the holidays! The pressure to over eat is enormous- and this pressure truly applies to everyone. Here are some safe Holiday Hacks. I hope they help you ejoy your holiday season!

Holiday Breakfast

Festive Feast Meal
2 egg whites - 34 calories
2 turkey sausages- 40 calories
1 cup sliced strawberries- 35 calories 

Christmas Pancakes 

   3/4 cups cake flour- 110 calories
   1.5 tsp baking powder- 0 calories
   .5 tsp salt- 0 calories 
   1/2 cup nonfat milk- 43 calories
   2 egg whites - 34 calories

187 calories/ 7 servings = 26.7 calories per pancake

Pre heat a non stick on medium heat. Beat the egg whites until stiff peaks begin to form (do not over beat). In another bowl, add milk to flour and salt. Mix until smooth. Then add baking powder (to flour, milkd and salt) mix mor. Fold in beaten egg whites. Pour mixture into a the heated nonstick pan and flip once. Wait until pancakes turn golden brown before eating. 

Pancake Toppings

Microwaved frozen blueberries
-1/4 cup - 20 calories
- when microwaved the blueberries break down and create an sweet amazing sauce
- sprinkle a bit of stevia or splenda to sweeten and thicken it

Total: 20 calories
Fresh Strawberries & Cool Whip 
- 1 cup fresh sliced strawberries- 35 calories
- 2 tbsp cool whip - 15 calories

Total: 50 calories
Sugar free Cinnamon Maple Syrup
- 1 tspn cinnamon
- 1/4 cup maple syrup - 30 calories

Total: 30 calories
Holiday Dinner

Goat Cheese and Apple Canapes

   1/4 cup crumbled goat cheese - 80 calories
   1 tablespoon honey - 64 calories
   1 large red apple, cored and cut into 24 thin slices - 65 calories
   24 watercress leaves - 0
   Sprinkle of pepper- 0

 In a small bowl, mix goat cheese and honey. Spread half of a teaspoon of the mixture onto each apple slice and place a watercress leaf on top. Sprinkle with pepper
total: 45 calories, recipes makes 6 servings

Healthy Veggie Baked

   2 cup raw green beans -61
   1 cup green squash - 20 calories
   1 cup cherry tomatoes - 27 calories
   1/4 cup chopped carrots- 13 calories
   1 tsp oil oil, spray - 33 calories
   3 springs rosemary - 0 calories
   1 tspn salt- 0 calories
   1 sprinkle of pepper -0 calories

Preheat oven at 350. Mix all veggies together. Coat with oil and spices. Bake on in a roasting pan for 20 minutes or until veggies are tender. 

Calories per serving: 40 (recipe makes 4 servings)

Very Low Calorie Cranberry Sauce

   1 cup cranberries- 40 calories
   .5 cup water- 0 calories
   1/8 cup Stevia - 0 calories
   1 tsp cinnamon- 0 calories
   1 sprinkle of clove- 0 calories

Mix all ingredient together in a small sauce pot and cook on medium-high. Let it boil. As the water boils, the cranberries will begin to pop and breakdown. Let the mix reduce until it is a sauce consistency. 

Serving size is 2 tbsp = 10 calories 

Holiday Desserts

Baked Pears

   2 pears cut in half (vertically) and cored - 160 calories
   2 tspn chopped pecans - 48 calories 
   1 tsp brown sugar -  15 calories
   1 tbspn sugar free maple syrup - 12 calories
   1/4 tsp cinnamon- 0 calories
   Sprinkle of salt- 0 calories 
   2 tsp raisins- 22 calories
Preheat oven to 350 degrees. Mix: sugar, cinnamon, syrup, rasins and salt in a bowl. Then fill the halved pears with mixture. Sprinkle on the pecans. Bake for 20-30 minutes or until pears are soft. 

1 serving (half a pear) = 64 calories

Very Low Calorie Chocolate Pudding 

   1/4 cup dutch process cocoa - 47 calories
   1/3 cup Splenda granular (sugar substitute) - 0 calories
   2 tablespoons cornstarch- 60 calories
   1/8 teaspoon salt - 0 calories 
   2 cups nonfat milk - 160 calories 
   1 teaspoon vanilla extract - 0 calories


Mix dry ingredients together in a medium saucepan. Slowly add 1 cup milk and whisk until well blended. Heat up on stove, medium high. Then add the 2nd cup of milk. Stir until it comes to a boil. Boil for 1 minute, or until thickened. Keep stirring until it comes to a boil. Add in the vanilla extract. 

Divide into 4 portions and cool

Total 67 calories

Low Calorie Eggnog 

   1 1/2 cups skim milk
   1/2 cup fat-free half-and-half
   1/2 cup pasteurized egg substitute
   1 tsp vanilla
   1 packet artificial sweetener
   1.5 oz brandy or rum

Combine all ingredients mix well, chill and serve. 
Per serving (virgin style): 64 calories 
Calories with alcohol: 124 calories
recipe makes 4 servings. 

Monday, December 2, 2013

Pineapple Ham/Chicken Dinner- 130 calorie

Disordered eating often leads to highly restricted "safe" eats. Which can become a bit depressing and anxiety provoking. One of the "safe" meats I like to eat is ham. It definitely took some time to add this to my repertoire, but it did happen- and I love it! However if you find ham to be unsafe (trust me I understand the fear) you can substitute boneless, skinless chicken breast.

Pineapple Ham 

2 oz Ham Steak, extra lean- 64 calories
(If substituting chicken: 2 oz Chicken Breast, boneless skinless- 85 calories) 
1/4 cup Pineapple, finely diced, unsweetened- 20 calories
1 tsp Honey- 18 calories 
1 sprinkle clove
1-3 sprinkle cinnamon
1/2 cup steamed broccoli with salt- 23 calories

Steam the broccoli: I usually microwave fresh diced broccoli, in a bowl with a bit of water at the bottom and a wet paper towel on top for 3 minutes. 

Dice the ham and the pineapple. Mix together with the rest of the ingredient and add to a skillet (if you can try to add any extra pineapple juice from the container that usually adds a lot of flavor). Heat on medium for 10-15 minutes or until ham is hot and enjoy! 

Total calories with ham: 130
Total calories with chicken: 154

Extra flavor:
I will usually dip this in sugar free maple syrup (10-15 calories tbsp).

For the brave, if you want you can sub potatoes for broccoli, and steam the potatoes in water (in a skillet) and add salt to taste. The calories end up being the same.