VEGAN LETTUCE WRAPS 248 CALORIES

Lettuce wraps are an awesome low carb food, this recipe will also take out all the unnecessary fats and oils and leave you with a clean vegan meal that is delicious and filling.

All you need is 4 pieces of bib lettuce (14) calories, ¼ cup chopped water chestnuts (30) calories, 1/8 cup of chopped onions (8) calories, 1 cup chopped mushrooms (21) calories, 1 large zucchini (55) calories, 1 tablespoon sesame oil (120) calories, and 1 and ½ teaspoons rice vinegar (0) calories. Lettuce wraps total 248 calories.

Heat one tablespoon of sesame oil in a non stick pan. Add 1/4 cup of chopped water chestnuts and 1/8 cup chopped onion to saute in the pan for about three minutes. Chop the zucchini and the mushrooms, and add them to the pan. Rinse the four pieces of bib lettuce and put them on a large plate. Put one and a half teaspoons of rice vinegar in a small bowl, when the onions, zucchini, mushrooms, and water chestnuts are done cooking, take the mixture out of the pan toss it in rice vinegar. Then divide the mix evenly between the four pieces of bib lettuce. You can add more rice vinegar or sesame oil if you would like, but just make sure you account for the calories. Enjoy.

QUINOA CHEF SALAD 311 CALORIES

Quinoa is a great substitute in a salad for chicken because it is high in protein but low in fat. This vegetarian salad can easily be made into a vegan salad by omitting the cheese or switching it out for a vegan cheese option.

All you need is 1/2 cup of cooked quinoa (111) calories, one medium carrot sliced (25) calories, one radish sliced (1) calories, 3 cups of baby salad greens (22) calories, ¼ cup of diced low fat Colby jack cheese (57) calories, 2 tablespoons low fat balsamic vinaigrette (95) calories. Total calories 311 calories.

Put three cups of baby salad greens in a salad bowl. Slice a medium carrot into thin slices, discarding the ends and add it to the salad bowl. Slice one radish into thin slices and add it to the salad bowl. Dice the Colby jack cheese into smaller pieces or you can crumble it if you would like. Add the 1/2 cup of cooked quinoa to the salad bowl, chilled quinoa works best. Add the two tablespoons of low fat balsamic vinaigrette to the salad, you can toss the salad in the dressing or serve it on the side. Enjoy.

SMOKEY TEMPEH GREEK SALAD 334 CALORIES

Tempeh is a great source of vegan protein. Topped on this Greek salad, the smokey tempeh almost tastes like gyro. This vegetarian salad is your one stop shop for fiber, protein, and essential fats, not to mention flavor. Take out the feta cheese or replace it with your favorite vegan cheese to make this a vegan option.

All you need is 2 ounces of smokey tempeh (115) calories, if you are using tempeh strips, use 2 and 1/2 strips, 1/8 cup low fat feta cheese (45) calories, 6 pitted kalamata olives chopped (76) calories, ¼ cucumber diced (9) calories, ¼ of a tomato diced (6) calories, 2 cups romaine lettuce (16) calories. low fat greek dressing : 1 and ½ teaspoons extra virgin olive oil (60) calories, 1 teaspoon red wine vinegar (1) calories, two shakes balsamic vinegar (1) calories, 1 teaspoon lemon juice (1) calories, ½  small garlic clove crushed (1) calories, 1 parsley leave chopped (1) calories,  ½ teaspoon Dijon mustard (2) calories. Total 334 calories.

Grill the smokey tempeh on a non stick pan, the tempeh doesn’t need to cook long you just want both sides to brown a little. While the tempeh is grilling, crush and chop a half clove of fresh garlic, finely chop the parsley very well. Mix the garlic and parsley and all the other ingredients for the salad dressing in a small bowl, and put it in the fridge. Chop the six pitted kalamata olives and tomatoes into small chunks. Peel 1/4 of a cucumber and chop it. Wash and chop two cups of romaine lettuce. When the tempeh is done cooking, remove it from the heat and chop it. Put the lettuce, feta cheese, kalamata olives,cucumber, tempeh, [...]

TILAPIA AND BROCCOLI 330 CALORIES

If you are a fan of fish, then you are going to love this recipe. It is so simple but so delicious. You can add more spices if you would like, just remember to account for the calories.

All you need is 6 ounces of tilapia (219) calories, 2 teaspoons olive oil (80) calories, a dash of pepper (0) calories, 1 teaspoon of paprika (0) calories, 1/4 of a teaspoon ground cumin (0) calories, One cup of broccoli (31) steamed or raw. Total 330 calories.

Preheat your oven to 350 degrees. In a glass baking dish, put the olive oil, the paprika, and the cumin. Rub the tilapia in the oil and spices until the mixture covers the fish, and lay the tilapia flat in the baking dish. When the oven is ready put the tilapia in there to bake for about 20 minutes, checking the fish regularly because some cuts may cook faster than others. Check the fish with a fork when it becomes flaky that is when it is ready. You have the option to add the broccoli to the baking dish about half way through cooking, you can steam it, or you can eat it raw. When the fish is done cooking, remove it from the dish and put it on a plate with the broccoli, if there is any left over olive oil in the baking dish, you can drizzle it over the broccoli and then add a dash of pepper. Enjoy.

STRAWBERRY SALAD 345 CALORIES

This strawberry salad is so tasty! It’s one of those recipes you will want to eat everyday, and perfect for a quick lunch before a tough workout.

All you need is  ½ cup of chopped strawberries (27) calories, ½ cup of blueberries (42) calories, 3 cups baby spinach (21) calories, 2 tablespoons blue cheese crumbles (119)  calories, 2 tablespoons  chopped walnuts (96) calories, two tablespoons fat free raspberry vinaigrette (40) calories. Total 345 calories.

Rinse all your fruits and vegetables. Chop the walnuts and the strawberries into small pieces. Put the baby spinach into a salad bowl, add the blue cheese crumbles, the strawberries, blueberries and walnuts on top the spinach. Add two tablespoons of fat free raspberry vinaigrette and toss all of the ingredients together. Enjoy.

VEGETABLE QUESADILLAS 326 CALORIES

Quesadillas are one everyone’s favorite junk food list, but when you cook them the right way they can be on your healthy foods list too.

All you need is  ¼ cup chopped onion (16) calories, ¼ cup chopped red bell peppers (12) calories, ½ cup chopped broccoli (15) calories, ¼ cup chopped mushrooms (8) calories, sauteed all vegetables in a teaspoon of olive oil (40) calories, ¼ cup of shredded low fat Monterrey jack cheese (105) calories, and 1 whole wheat tortilla (130) calories. Total 326 calories.

Chop the onion, bell pepper, broccoli and mushrooms. In a non stick pan heat the olive oil on medium heat and saute the vegetables. In another pan heat the tortilla and begin to melt the cheese onto it. When the vegetables are done cooking add them to the tortilla and fold the tortilla in half so that all the ingredients begin to melt together. Flip the tortilla once so that it browns a bit on the other side. Enjoy.

ASIAN SALAD 318 CALORIES

I love a good Asian salad, and this one has won my heart. At just over 300 calories this meal is perfect for a light lunch, you will be full but you definitely won’t feel bloated so you will be ready for your afternoon workout in no time.

All you need is 2 cups chopped green cabbage (44) calories, 1 cup baby greens (8) calories, 1/8 cup slivered almonds (78) calories, ¼ cup crispy wonton strips (40) calories, ¼ cup of cooked edamame (63) calories, 1/8 cup of chopped red bell peppers (6) calories. Total 239 calories without dressing.

Asian vinaigrette: 1 and ½ teaspoon miso paste (17) calories, 1 and ½ teaspoons sesame oil (60) calories, 1 tablespoon rice vinegar (0) calories, and one teaspoon of freshly squeezed ginger root (2) calories. Dressing 79 calories. Total with dressing 318 calories.

Chop the cabbage and the bell peppers into small bite sized pieces, then put them in a salad bowl. Add the cup of baby greens, the slivered almonds and the wonton strips to the salad bowl. You can find both the slivered almonds and the wontons already prepared in the grocery store just make sure you chose the plain ones. Usually edamame is found in the frozen section of the grocery store, if you have frozen edamame you will have to boil it first, then put 1/4 cup of the cooked edamame in the salad bowl. For the salad dressing, in a small bowl, add the miso paste, the rice vinegar, sesame oil, and the freshly squeezed juice from a ginger root and thoroughly whisk all the ingredients for the dressing together first, then toss with the ingredients of the salad mix. You can always add [...]

TOMATO SOUP 97 CALORIES

Creamy tomato soup that is vegan and dairy free!! This recipe is so quick and easy to make. It’s perfect for a quick lunch or snack. You can even make this soup the night before and take it to work with you the next day.

All you need is ¼ cup of low fat canned coconut milk (35) calories, two fresh tomatoes (44) calories, 2 tablespoons fresh chopped basil (1) calorie, one clove of garlic (4) calories, 2 tablespoons finely chopped white onion (8) calories, and one teaspoon oregano (5) calories. Total 97 calories

 

Chop the tomatoes, basil, garlic and onion and put all of it into a blender. Add the 1/4 cup of coconut milk and the teaspoon of oregano to the blender. Blend for 30 seconds, put the contents of the blender into a saucepan and heat on medium for 3 minutes. to make sure the tomatoes, onions and garlic cook. Enjoy.

CHICKEN LETTUCE WRAPS 296 CALORIES

Healthy Chicken lettuce wraps, the clean way. No extra grease, fat or guilt in these awesome lettuce wraps, just a full belly and lots of protein.

All you need is 4 pieces of bib lettuce (14) calories, 4 ounces of chicken breast (124) calories, ¼ cup chopped water chestnuts (30) calories, and 1/8 cup of chopped yellow onion(8) calories, one tablespoon sesame oil (120) calories, and 1 and ½ teaspoons rice vinegar (0) calories. Total 296 calories.

Grill four ounces of chicken breast in a non stick pan on medium heat. Remember to cook both sides of the chicken evenly so it cooks throughout. When the chicken is done cooking, remove it from the pan. In the same pan heat one tablespoon of sesame oil. Add 1/4 cup of chopped water chestnuts and 1/8 cup chopped onion to saute in the pan. While the onions and water chestnuts are cooking, chop the cooked chicken breast into small chunks. When the onions start to turn clear add the chopped chicken to the mix to reheat. Rinse the four pieces of bib lettuce and put them on a large plate. Put one and a half teaspoons of rice vinegar in a small bowl, when the onions and water chestnuts are done cooking, take the mixture out of the pan toss it in rice vinegar. Then divide the mix evenly between the four pieces of bib lettuce. You can add more rice vinegar or sesame oil if you would like, but just make sure you account for the calories. Enjoy.

By |June 27th, 2013|Light Meals|0 Comments|

TUNA SALAD 158 CALORIES

This simple tuna salad recipe is easy to make and really low in calories. Tuna is full of lean protein, so although this recipe seems light, it has everything you need for balanced lunch. You can pair this salad with whole grain crackers if you would like, but remember to account for the calories.

All you need is two celery sticks chopped (1) calories, one medium carrot sliced (25) calories, 2 cups of romaine lettuce (16) calories, 3 ounces of tuna (109) calories, and 2 tablespoons yellow mustard (7) calories. Total 158 calories.

Take three ounces of cooked tuna fish and put it into a salad bowl. If you are using canned tuna, make sure you drain it and measure the tuna out to three ounces. Chop two celery sticks into small bite sized pieces and discard the ends, add the chopped celery to the bowl with the tuna. Chop a medium carrot into thin slices, discarding the ends. Add the carrots to the salad bowl. Chop two cups of romaine lettuce into small pieces and add it to the salad bowl. Add two tablespoons of yellow mustard to the salad bowl and mix all the ingredients well together. Enjoy.