VEGGIE SPAGHETTI 374 CALORIES

This vegetable spaghetti is a great meatless option for vegetarians, vegans or for those days when you just want to skip the meat. This is a great recipe for the whole family.

All you need is ½ cup of mushrooms (11) calories, ¼ cup of chopped red bell peppers (12) calories, 1 teaspoon olive oil (40) calories, 2 ounces of whole grain spaghetti (200) calories, and a ½ cup of low sodium pasta sauce (111) calories. Total 374 calories.

Boil the whole grain spaghetti in about two cups of water, or enough water to cover the pasta. While the pasta is boiling, Wash and chop the mushrooms and bell peppers. Heat the olive oil over medium heat in a sauce pan, and add the mushrooms and bell peppers to saute and turn down the heat to low. When the spaghetti noodles become soft, drain them from the water and add them to the sauce pan. Add the low sodium pasta sauce to the mix and stir until the sauce becomes heated. You can add other vegetables to this recipe if you would like, just remember to account for the calories. Enjoy.

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.

VEGETABLES AND QUINOA 373 CALORIES

This recipe is lean but when it comes to fat, it is definitley mean. Quinoa is awesome! it’s easy to cook, packed with protein, iron and complex carbs. You will stay full for hours with this one and at less than 400 calories, you will be lean and mean in no time.

All you need is 1 large zucchini (55) calories, 1 teaspoon of olive oil (40) calories, 2 tablespoons chopped onion (8) calories, ¼ cup of chopped carrots (13) calories, and ¼ cup of raw corn kernels (33) calories, 1 cup of cooked quinoa (222) calories, a pinch of salt (1) calories, and pepper (0) calories. Total 373 calories.

Remove the ends of the zucchini and cut it in half. Chop the onion and carrots. Grill the zucchini with a teaspoon of olive oil in a non stick pan. Grill both sides, the zucchini will get softer and you will be able to stick a fork through it easily, that is when it is done cooking. Remove the zucchini from the heat. Add the chopped onion, carrots and the corn kernels to the pan to saute in the left over oil. When the onion begins to look clear and the carrots become softer the vegetables are done cooking. Mix the carrots, corn and onion in one cup of cooked quinoa, you can add some olive oil to the quinoa if you would like, just remember to account for the calories. Add a pinch of salt and pepper and mix the well. Serve the grilled zucchini on the side. Enjoy.

SPICY RICE AND BEAN BOWL 380 CALORIES

This recipe is low in fat, and calories and you will be too if try this tasty lunch. The beans are packed with protein and the brown rice has the complex carbs you need to build muscle and burn fat.

All you need is 1 cup cooked brown rice (218) calories, ½ cup of low sodium canned pinto beans (122) calories, 1 teaspoon olive oil (40) calories, ½ teaspoon of cayenne pepper (0) calories, ½ teaspoon of paprika (0) calories. Total 380 calories.

 

Heat the beans in a saucepan on medium heat with the oil and spices. Add the rice to the pot with the beans and heat to your liking. When you are done, put the contents of the pot in a bowl. 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.

LENTIL SOUP 203 CALORIES

Try this delicious lentil soup recipe. Its vegan, its low in calories and it is definitely filling. Perfect for a rainy day or when you need something hearty.

All you need is one teaspoon olive oil (40) calories, ¼ of an onion diced (7) calories, ¼ of a carrot sliced (6) calories, 1 and ½ cup low sodium organic vegetable broth (18) calories, ¼ cup dry lentils (130) calories, dash of pepper (0) calories, 1/8 teaspoon of dried thyme (1) calories, 1 teaspoon lemon juice (1) calorie. total 203 calorie.

Saute the onions and carrots in a pot for 5 mins until they are soft. Add everything but the lemon juice into the pot, reduce heat to a simmer, cover the pot and cook until lentils are soft, it will take about 40 minutes, stirring occasionally. Stir in lemon juice before serving. Enjoy.

OATMEAL WITH APPLES AND WALNUTS 363 CALORIES

 

 

 

 

 

 

 

 

Here’s a hearty oatmeal recipe for those days when you need a little extra energy for your day. Its easy to make and travel with and I guarantee it will keep you full all the way to lunch.

All you need is one cup of cooked oatmeal (110) calories (about 3/4 cup of uncooked oatmeal), one small apple chopped (77) calories, two tablespoons chopped walnuts (96) calories, and one tablespoons raw organic agave nectar (80). Total 363 calories.

Boil the oatmeal in a cup and a half of water until the oats get soft and the water is absorbed. Remove the core from one small green apple and discard. Chop the apple into small pieces. When the oatmeal is done cooking, remove it from the pot and put it in a cereal bowl. Add the chopped apple to the oatmeal. Measure out two tablespoons of chopped walnuts, you can use already chopped walnuts or you can chop them yourself. Add the chopped nuts to the cereal bowl. Lastly add one tablespoon of raw agave nectar to the oatmeal and mix well. Enjoy.

ORGANIC GRANOLA AND COCONUT MILK YOGURT 235 CALORIES

Vegan, low calorie rendition of a yogurt parfait. If you have not tried dairy free yogurt yet, then put it on your to do list, I love the so delicious brand of dairy free coconut milk yogurts. If you want to try a flavor other than plain with this recipe, go for it! Just remember to account for the calories.

All you need is a ½ cup of organic granola (130) calories, 6 ounces of plain coconut milk yogurt (80) calories, and a ½ cup of sliced strawberries (25) calories. Total 235 calories.

Put six ounces of plain unsweetened coconut milk yogurt into a cereal bowl, so delicious brand is my favorite. Add a 1/2 cup of organic granola to the bowl. Slice a 1/2 cup of strawberries and put them on top. Enjoy.

GLUTEN FREE OATMEAL AND BANANAS 205 CALORIES

For those of you who are gluten free, there is oatmeal out there for you. You might have to try a couple of different brands until you find the one you like. But once you do, this recipe will be perfect for you.

All you need is a  ½ cup of plain, gluten free oatmeal (100) calories, one medium banana (105) calories, total 205 calories.

Boil a 1/2 cup of gluten free oatmeal in a cup of water. When the water has dissolved and the oats are soft, you can take the oatmeal out of the pot and into a cereal bowl. Slice a banana into thin slices and put it on top of the oatmeal. Enjoy.