Since the butter-laden days of the 1950s where June Cleavers all across the country served up sausages and eggs for breakfast, American consumers have become much more health-conscious. At the same time, schedules have gotten more hectic. Whether you are a soccer mom, working professional or retired empty-nester, plenty of meal ideas are quick and easy to make that are also low in calories.
Since the butter-laden days of the 1950s where June Cleavers all across the country served up sausages and eggs for breakfast, American consumers have become much more health-conscious. At the same time, schedules have gotten more hectic. Whether you are a soccer mom, working professional or retired empty-nester, plenty of meal ideas are quick and easy to make that are also low in calories.
Morning Wake-Up Call
Mornings are the most hectic time of the day in most families. Whether you are getting kids off to school or just getting yourself ready for work, there is usually little time to cook a hot breakfast. In the morning, fresh fruit and cottage cheese might just be your best friend. One cup of low-fat cottage cheese accompanied by four strawberries and a large wedge of cantaloupe contains a mere 214 calories. Add a slice of toasted multi- or whole-grain bread for a well-rounded breakfast that weighs in at less than 300 calories. "Fitness Magazine" recommends a toasted bagel topped with 2 tbsp. low-fat creamed cheese and two slices of fresh, ripe tomato seasoned with salt and pepper as a healthy, low-calorie breakfast option.
Mid-Day Pick-Me-Up
Whether you are packing for work or school, you do not have to limit portable lunches to calorie-laden sandwiches and bags of chips. American Dietetic Association national spokesperson Jeannette Jordan, M.S., RD, CDE, suggests sliced chicken, spinach and tomato on whole wheat bread with mustard accompanied by 3/4 cup of carrot sticks and 1/2 cup low-fat fruit-flavored yogurt for a healthy lunch that is less than 400 calories. A salad may sound cliché, but it is one of the easiest and healthiest lunch options available. Wash and dry your lettuce base, whether arugula, iceberg, romaine or spinach, and prepare your proteins ahead of time for a lunch dish that takes little time to make. Two cups of lettuce or spinach counts for less than 20 calories, leaving the door open for all kinds of tasty salad additions. Try a hard-boiled egg, sliced chicken and whole-wheat croutons, grilled shrimp or blackened chicken for a delicious and filling lunch. A medium-sized whole wheat roll will add roughly 100 calories to your meal as well as giving it a good dose of carbohydrates to get you through the day.
Dinner Ideas
If what you make best for dinner is reservations, have no fear. Eating out at a restaurant does not necessarily mean packing on the pounds, and it doesn't get easier than having someone else cook and wash the dishes. Chili's Asian salad with salmon, chicken or steak, half-rack of baby-back ribs or Santa Fe chicken wrap provide fewer than 600 calories. Many restaurants are happy to provide nutritional information for their meals to make calorie counting that much easier. According to the National Nutrient Database at the U.S. Department of Agriculture (USDA), 8 oz. chicken or shrimp provides fewer than 300 calories. Sirloin steak runs a bit more at more than 500 calories if trimmed of most fat, but it can still fit into a low-calorie meal. Grilling is a simple and healthy way to prepare many types of meats and vegetables that is not limited to the warm summer months. Indoor electric and stove-top grills are widely available and will do the job as well as your outdoor grill. Coat your grill with some cooking oil and turn the heat to high. Season your meat or fish and place on the grill, turning once, until cooked through. During the cooking process, add some vegetables, like slices of bell pepper, asparagus, corn or mushrooms, to the grill and sear both sides. Finish up with a simple salad and some fruit for a well-balanced, easy-to-make, low-calorie dinner.
