Healthy Meals That You Could Eat Every Day

Here are well-balanced options you can eat for days, weeks or even months at a time and feel assured that you’re getting the nutrients you need. Mix and match them for breakfast, lunch, or dinner for variation.

Soy Burger and Baked Fries

Healthy Meals That You Could Eat Every Day - Soy Burger and Baked Fries images
Healthy Meals That You Could Eat Every Day – Soy Burger and Baked Fries images

A burger with fries is a go-to favorite meal for many people, so turn it into a healthy choice by swapping out a fatty burger for a soy burger, and roasted or potato fries. Start with a 100-calorie whole grain roll, add your soy burger, and top with lettuce, tomato, low-fat cheese slice, pickles, and a bit of mustard and ketchup. A small baked or sweet potato (the size of your fist) baked whole or cut into six long chunks (Roasted at 400 for 30 minutes, first tossed with one teaspoon of olive oil and a sprinkle of salt and pepper) is a fiber-rich starch. Complete your meal with one cup of sliced melon, or fresh fruit of your choice. That’s a 450-calorie meal with heart healthy fat, high-quality protein, and fiber-rich carbs.

Veggie Frittata

Healthy Meals That You Could Eat Every Day - Veggie Frittata images
Healthy Meals That You Could Eat Every Day – Veggie Frittata images

An egg is the most digestible protein in nature and an ideal choice to mix with cooked vegetables and low-fat cheese. Enjoy a vegetable frittata by beating two eggs (or egg substitute) and pouring into a non-stick pan then adding one cup of chopped veggies (fresh or frozen) and ¼ cup of shredded low-fat cheese. Cook until eggs are firm, then fold over one edge if you want it omelette-style. Include a fresh green or fruit salad and you’ve got a low-calorie healthy meal you can eat anytime of the day.

Rotisserie Chicken and Vegetables

Healthy Meals That You Could Eat Every Day - Rotisserie Chicken and Vegetables images
Healthy Meals That You Could Eat Every Day – Rotisserie Chicken and Vegetables images

Roasted chicken can be a calorie-watcher’s best friend. Whether grilled at home, or cut from a pre-cooked rotisserie chicken, a skinless chicken breast or leg/thigh combination is a perfect source of lean protein. Just add two cups of a bagged salad and a half-cup of cooked instant brown rice to make it a meal. You can alternate one cup of fresh or cooked broccoli or other veggies instead of salad, and swap out your brown rice for half a cup of cooked couscous or a small baked potato (eat the skin for optimal nutrients). You’ve got a 450-calorie lunch or dinner loaded with protein, vitamins, minerals, and fiber. Still hungry? Add a 100-calorie dessert of berries with low-fat topping or small low-fat yogurt or pudding.

The Best Frozen Meals

Seeking an easy way to control your portions and maintain variety? Try a frozen, low-calorie meal. Look for meals that are “lean”, “healthy”, “light” and “smart” and are high in protein and low in sodium. You can find many in the 300 to 350 calorie range. Add a bag of green beans, a fresh fruit, or frozen berries (eaten frozen or thawed) to boost your nutrient intake, and the complete meal should come in under 450 calories.

Low-Fat Deli Sandwich

When you’re on the go and want a deli lunch, look for low-fat options like Subway’s 6-inch sandwiches with 6 grams of fat or less (on whole- grain bread). Skip the cheese, and load up on fresh veggie toppings like lettuce, tomatoes, peppers, onions, and cucumbers. Use mustard instead of mayonnaise. Add a small bag of baked chips or piece of fruit along with a bottled water or low-calorie soda, and you have a satisfying meal for 450 calories or less. Or try the chain’s kid’s combo, which includes a 4-inch sandwich and a choice of mini-yogurt and fruit, for fewer than 400 calories.

Colorful Veggie Salad with Tuna

Healthy Meals That You Could Eat Every Day - Colorful Veggie Salad with Tuna images
Healthy Meals That You Could Eat Every Day – Colorful Veggie Salad with Tuna images

You can make this healthy salad yourself, or select it at a serve-yourself salad bar. Start with three cups of dark green mixed greens and add about 4 ounces of water-packed canned tuna. Top with colorful veggies of your choice like tomatoes, carrots, celery, onions, mushrooms, or peppers. Mix up different veggie combos to keep it interesting. Put your dressing on the side and use the “dip and scoop” method of dipping your fork in the dressing first then scooping up salad, or use a calorie-free balsamic vinegar blended with a teaspoon of olive oil. Add a 100-calorie pack of whole wheat crackers and a fresh fruit, and you’ve got yourself a 450-calorie nutrient-dense meal that will keep you satisfied for hours.

Egg and Cheese Sandwich

Who doesn’t love an egg sandwich? Make your own healthy version by starting with a 100-calorie whole-grain English muffin, bagel, or slice of bread. Add one cooked scrambled egg plus 2 egg whites (either use the stove or cook a beaten egg and 2 egg whites in the microwave in a glass cup for 1 minute). Top with a thin slice of 2% low-fat cheddar cheese. The whole grains and protein combo is filling and nutritious, and just 275 calories.

Greek Yogurt with Fruit

Healthy Meals That You Could Eat Every Day - Greek Yogurt with Fruit images
Healthy Meals That You Could Eat Every Day – Greek Yogurt with Fruit images

A container of plain, low- or non-fat Greek yogurt is a quick and easy breakfast on-the-go. Mix in some sliced fresh fruit, or frozen berries, or take along a whole fruit to add on the side. If you’re drinking coffee or tea, add 1% or skim milk, and if you use a sweetener, stick to one teaspoon of a natural sweetener (honey, brown sugar, cane sugar, etc.), which adds only 15 calories to your coffee. This protein-dense breakfast is about 200 calories.

Waffles with Peanut Butter and Strawberries

Healthy Meals That You Could Eat Every Day - Waffles with Peanut Butter and Strawberries images
Healthy Meals That You Could Eat Every Day – Waffles with Peanut Butter and Strawberries images

If you want to lose weight, fiber-rich carbohydrates are the best way to start the day. Spread one tablespoon of peanut butter on a high-fiber waffle and top it off with three sliced strawberries or a handful of blueberries. Add a small skim milk latte and you have a “grown-up” version of PB and J and milk for just 290 calories.

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Low Sodium Diet Foods List

Low sodium foods are abundant and many are natural, organic, and can be easily found. They can be found in every food group and there are many different possibilities for a low sodium meal.

LOW SODIUM DIET FOODS LIST images
LOW SODIUM DIET FOODS LIST images

BREADS, CEREALS, RICE AND PASTA
Most rice and pastas are very low in sodium. Compare labels to find products with less salt and don’t add salt when cooking. The following are also all viable low-sodium food items:
• Whole grain bread
• Granola
• Puffed rice
• Rolled oats
• Shredded wheats
• Unsalted popcorn
• Bread, bagels, English muffins, crackers, or bread sticks without salted tops.

FRUITS
Any kind of fruit or fruit juice (fresh, frozen, or canned) is low in sodium if it does not contain sauces. Fruits particularly low in sodium include:
• Apples
• Bananas
• Blackberries
• Cherries
• Peaches
• Pears
• Raspberries
• Watermelons

LOW SODIUM DIET FOODS LIST images 2 - Fruit and Vegetables
LOW SODIUM DIET FOODS LIST images 2 – Fruit and Vegetables

VEGETABLES
As with fruits, all fresh vegetables are low in sodium. Vegetables may also be frozen of canned if, like fruits, they do not contain sauces.
• Broccoli
• Cabbage
• Cauliflower
• Chickpeas
• Cucumber
• Green peppers
• Lima beans
• Sweet potatoes

PROTEIN
Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.
• 6 ounces daily of any fresh or frozen beef, veal, lamb, pork, poultry, and fish without salt or sodium in the preparation and without skin.
• Low sodium, water packed tuna or salmon
• Eggs and egg substitutes
• Unsalted nuts and seeds
• Low sodium nut butter

FATS
• Olive oil and other cooking oils
• Low sodium mayonnaise
• Unsalted butter or margarine
• Low sodium salad dressings
DAIRY
Milk is a healthy dairy product that contains virtually no sodium. Choose fat free or low-fat milk and yogurt more often than cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.
• Low sodium cottage cheese
• Fat free or low fat yogurt
• Skim or 1% milk
• Soy-based drinks with added calcium
• Cream
• Non-dairy creamers
• Sour cream
• Ice cream

CONDIMENTS AND EXTRAS
Choose condiments that are low in sodium or have no sodium at all, and try seasonings instead of salt to flavor food.
• Spices and herbs without sodium or salt
• Vinegar
• Lemon
• Fresh horseradish or prepared without salt
• Baking soda and powder
• Cream of tartar
• Mustard
• Tabasco sauce or low sodium chili sauces
• Mrs. Dash and other sodium-free seasonings
• Yeast
• Jams and jellies
• Low sodium ketchup
• Low sodium tomato sauces and vegetable juices without salt or sodium added

LOW SODIUM DIET FOODS LIST images 1 - HIGH SODIUM FOODS TO AVOID
LOW SODIUM DIET FOODS LIST images 1 – HIGH SODIUM FOODS TO AVOID

HIGH SODIUM FOODS TO AVOID
• Buttermilk, malted milk, chocolate milk
• Bacon (all types), sausages or hot dogs, all lunch meats unless low sodium
• Breaded meats (such as chicken parmesan)
• Meats koshered by salting
• Canned or frozen vegetables if processed with salt
• Anchovies and other smoked fish; caviar
• Anything pickled (such as sauerkraut, pickles); olives

EAT LESS SODIUM:QUICK TIPS

1. Know your sodium limit

  • Healthy adults need to limit their sodium intake to no more than 2,300 mg per day (about 1 teaspoon of salt)
  • Some people, including children and those with high blood pressure, need to keep their sodium intake even lower (no more than 1,500 mg per day). Ask your doctor how much sodium is okay for you.
  • If you need to make changes, slowly reduce the amount of sodium in your foods and your taste for salt will change with time.

2. Check the label

  • Use the Nutrition Facts Label to check the sodium in packaged foods. Try to choose products with 5% Daily Value (DV) or less. A sodium content of 20% DV or more is high.
  • Look for foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

3. Shop for low sodium foods

  • Load up on vegetables, fruits, beans, and peas, which are naturally low in sodium. Fresh, frozen, and dried options are all good choices.
  • When you buy canned fruit, look for options packed in 100% juice or water.
  • When you buy canned vegetables and beans, choose ones with labels that say “low sodium,” “reduced sodium,” or “no salt added.”
  • Compare the sodium in foods like bread, soup, and frozen meals. Choose the ones with less sodium.
  • Limit processed foods, especially foods that are salted, smoked, or cured, like hot dogs, bacon, and deli meats.

4. Prepare your meals with less sodium

  • If you buy canned foods (like vegetables, beans, or fish), choose low sodium varieties.
  • If you use canned foods that aren’t low sodium, rinse them before eating to wash away some of the salt.
  • Use unsalted butter or soft margarine.
  • Don’t add salt to the water when you cook pasta or rice.
  • Try different herbs and spices to flavor yourfood instead of salt.

5. Add more potassium to your diet

  • Adding more potassium can help lower your blood pressure. Good sources of potassium include potatoes, cantaloupe, bananas, beans, and yogurt.

Chewy Cupcake Brownies Recipe

Chewy Cupcake Brownies images
Chewy Cupcake Brownies images

Introduction

Remember how delicious Mom’s brownies were? You can duplicate the taste for a fraction of the fat if you substitute cocoa for bittersweet chocolate and use applesauce in place of some of the butter or oil.

Minutes to Prepare: 15
Minutes to Cook: 20a
Number of Servings: 12

Ingredients

3/4 cup all-purpose flour
1/2 cup unpacked brown sugar, firmly packed
1 Tbsp unpacked brown sugar, firmly packed
3 Tbsp unsweetened cocoa
1/2 tsp baking soda
1/4 tsp table salt
1/2 cup water
1/4 cup unsweetened applesauce
1/2 tsp vinegar, cider
1 1/2 tsp margarine, melted
1/2 tsp vanilla extract

Directions

1. Preheat oven to 350°F.
2. In a bowl, stir together flour, brown sugar, cocoa, baking soda and salt. In a second bowl stir together remaining ingredients. Pour water mixture over flour mixture and stir until batter is smooth.
3. Pour into a nonstick 12-hole muffin tin coated with cooking spray, filling until half full. Bake until toothpick inserted in center of cupcake comes out clean, 18 to 20 minutes.
4. Remove from oven. Let sit 5 minutes, then turn out onto rack to completely cool.

Number of Servings: 12

Recipe submitted by SparkPeople user DARBYMERRIMAN.

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Chewy Cupcake Brownies

33 calories of Brown Sugar, (0.04 cup, packed)

27 calories of Flour, white, (0.06 cup)

3 calories of Cocoa, dry powder, unsweetened, (0.25 tbsp)

2 calories of Blue Bonnet Light Margarine, (0.06 tbsp)

2 calories of Applesauce, unsweetened, (0.02 cup)

1 calories of Vanilla extract, imitation, alcohol, (0.08 tsp)

0 calories of Cider Vinegar, (0.02 tbsp)

0 calories of Salt, (0.08 tsp)

0 calories of Water, tap, (0.04 cup (8 fl oz))

0 calories of Baking Soda, (0.04 tsp)

Nutrition Facts

Servings Per Recipe: 12
Serving Size: 1 serving
Amount Per Serving

Calories 72.2

Total Fat 0.6 g

Saturated Fat 0.2 g

Polyunsaturated Fat 0.1 g

Monounsaturated Fat 0.2 g

Cholesterol 0.0 mg

Sodium 255.6 mg

Potassium 65.2 mg

Total Carbohydrate 16.2 g

Dietary Fiber 0.7 g

Sugars 0.6 g

Protein 1.1 g

Vitamin A 0.7 %

Vitamin B-12 0.0 %

Vitamin B-6 0.4 %

Vitamin C 0.1 %

Vitamin D 0.0 %

Vitamin E 0.1 %

Calcium 1.1 %

Copper 4.6 %

Folate 3.7 %

Iron 4.1 %

Magnesium 2.9 %

Manganese 7.1 %

Niacin 2.5 %

Pantothenic Acid 0.5 %

Phosphorus 2.1 %

Riboflavin 2.6 %

Selenium 4.2 %

Thiamin 4.3 %

Zinc 1.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

low calorie meals

low calorie meals Restricted recipes

low calorie meals recipes images

low calorie meals Breakfast (190 calories)

Oatmeal made with 1.4 ounces steel-cut oats (160 calories) and water

Scant (slightly less than 1/2 cup)  fresh blueberries (30 calories)

low calorie meals Dinner (306 calories)

Chicken Stir-Fry (281 calories)

Cut a 5-ounce chicken breast fillet (148 calories) into strips. Stir-fry in a nonstick skillet in 1 teaspoon olive oil (27 calories) with 1 teaspoon finely chopped ginger (2 calories), 1 tablespoon chopped cilantro (3 calories), 1 clove garlic, crushed (3 calories), 2 teaspoons soy sauce (3 calories), and the juice of 1/2 lemon (1 calorie), until the chicken is lightly browned. Add water if it sticks.

Add 1/2 cup trimmed snow peas (12 calories), 1 1/2 cups shredded cabbage (26 calories), and two large carrots, peeled and cut into thin strips (56 calories). Stir-fry for 5 to 10 minutes more, until the chicken is cooked through. Add water if necessary.

1 tangerine (25 calories)

Daily Total: 496

***

low calorie meals Breakfast (178 calories)

4 ounces smoked salmon (132 calories)

1 plain Ryvita cracker (35 calories)

low calorie meals recipes images 1 - plain ryvita crackers

1 ½ teaspoons low-fat whipped cream cheese (11 calories)

low calorie meals Dinner (322 calories)

Thai Salad (322 calories)

Soak 1.8 ounces rice vermicelli noodles (194 calories) in water, according to package instructions. Combine 2 tablespoons Thai fish sauce (20 calories), the juice of 1 lime (1 calorie), 1 teaspoon sugar (16 calories), 2 scallions (white and green parts), trimmed and thinly sliced (5 calories), and 1 very small red chile, finely chopped (1 calorie) in a bowl. Mix well. Add 10 very small cooked and peeled shrimp (30 calories) and 2 large carrots, peeled and grated (55 calories). Drain the noodles and add. Toss well.

Daily Total: 500 calories

***

low calorie meals Breakfast (223 calories)

1 small apple, sliced (47 calories)

1 small mango, peeled and pitted (86 calories)

1 small boiled egg (90 calories)

low calorie meals Dinner (267 calories)

Tuna, Bean, and Garlic Salad (267 calories)

Combine 1 1/2 cups canned cannellini beans, drained and rinsed (108 calories), one 5-ounce can solid white tuna in spring water, drained (119 calories), 2 ounces grape tomatoes (16 calories), and 1 loosely packed cup baby spinach (8 calories) in a salad bowl. In a small bowl, combine 1 clove garlic, crushed (3 calories), the juice and grated zest of lemon (1 calorie), ½ teaspoon olive oil (12 calories), and a splash of white wine vinegar. Drizzle over the salad and toss to mix well.

Daily Total: 490 calories

***

low calorie meals Breakfast (140 calories)

1 small boiled egg (90 calories)

3 ultra-thin slices 97 percent fat-free ham (25 calories)

1 tangerine (25 calories)

low calorie meals Dinner (358 calories)

Vegetable Pizza (358 calories)

Preheat the oven or a toaster oven to 400°F. Top one 8-inch whole-wheat tortilla (144 calories) with 1 tablespoon tomato puree (5 calories) and 2 ounces fresh mozzarella cheese, diced (159 calories). Scatter with about 6 ounces chopped lightly steamed vegetables (50 calories); mushrooms, red pepper, zucchini, red onion, eggplant, spinach are all OK. Sprinkle with Italian herb seasoning. Bake for 5 to 10 minutes, until the cheese has melted.

Daily Total: 498 calories

***   

low calorie meals Breakfast (331 calories)

2 small soft-boiled eggs (180 calories)

5 lightly steamed asparagus spears (33 calories), to dip

1 slice whole-grain toast (78 calories)

2 small plums (40 calories)

low calorie meals Dinner recipes  (260 calories)

Thai Steak Salad (260 calories)

low calorie meals recipes images 2 - Thai Steak Salad

Grill a 5-ounce sirloin steak (188 calories) until cooked to your preferred doneness. Set aside to cool to room temperature. Slice the steak very thin across the grain. In a bowl, combine 2 cups shredded romaine lettuce (16 calories) and 1 cup shredded savoy cabbage (24 calories). In a separate bowl, combine the juice of 1 lime (2 calories), 1 teaspoon sugar (16 calories), 1 clove garlic, crushed (3 calories), 1 very small red chile, seeded and finely chopped (1 calorie), and 1 tablespoon Thai fish sauce (10 calories). Pour over the salad and toss to combine.

Place the salad on a plate and arrange the steak slices on top.