I was reading one of my older Fitness Magazines and I came across an article that said you should eat about 350 calories for breakfast, about 400 for lunch, about 450 for dinner, and under 150 for a snack. Its hard to count calories, especially when you like to cook at home often, so here are a couple recipes I have found that fall under the suggested calorie limits and taste amazing. =)
Breakfast – 350 calories
Banana & Honey Smoothie
1 cup light vanilla soy milk
1 small banana
1 tbs honey
2 tbs old-fashioned oatmeal
1 tbs ground flaxseeds
Blend together until smooth
Tomato-Basil Ricotta Toast
2 slices whole-grain bread
1/2 cup low-fat ricotta cheese
5 fresh basil leaves
4 slices tomato
Toast bread & spread with cheese.
Top with basil and tomato.
Lunch – 400 calories
Avocado & Black-Bean Wrap
2 whole-wheat tortillas
3/4 cup canned black beans, rinse & drain
1/5 avocado, chopped coarsely
2 tbs salsa
1 cup romaine lettuce
Wrap black beans, avocado, salsa & lettuce together
Balsamic Chicken Salad Pita
1 cup precooked, diced chicken
2 tbs balsamic vinegar
1/4 cup chopped scallions
1 large stalk celery, chopped
1 whole-wheat pita
1 cup mixed salad greens
Mix chicken, vinegar, scallions & celery.
Fill pita with mixture & salad greens
Takeout!! Panera
Black-bean soup
1/2 Classic Cafe Salad
w/ fat-free poppy-seed dressing
Dinner – 450 calories
Garlic-Basil Shrimp & Zucchini Pasta
1 cup whole-wheat pasta noodles
3 ounces frozen precooked & shelled shrimp, thawed
1 cup chopped zucchini
2 tbs chopped fresh basil
2 garlic cloves, minced
1 tbs olive oil
Cook pasta. Mix hot noodles with remaining ingredients.
Artichoke & Tomato Panzanella Salad
2 slices whole-grain bread
1 cup chopped canned artichokes, rinsed & drains
1 cup chopped fresh tomato
1/2 cup canned white beans, rinsed & drains
2 tbs low-fat italian vinaigrette dressing
Toast bread and cut into small squares.
Add artichokes, tomatoes, beans, bread squares and dressing and combine.
Takeout!! Sushi
Miso Soup (1 cup)
Tuna Roll (6 pieces)
Small seaweed salad
Snacks – Under 150 calories (2 a day)
1. Skinny Cow Vanilla Ice Cream Sandwich
2. 14 almonds & a small apple, peeled
3. 1/2 cup raspberry sorbet
4. 12-ounce caramel frappuccino light (no whipped cream!)
5. 1 ounce chocolate covered almonds
6. 100-calorie mini bag of popcorn
7. 1 ounce string cheese & 4 whole-grain crackers
8. Root beer float (1/2 cup vanilla frozen yogurt, 12 ounces diet root beer)
