Low-Cal Meal Options

Making the best decision is sometimes difficult, especially when it comes to selecting healthy meal options. Nutritionist Theresa Albert makes it a bit easier by helping us pick out the best choices for breakfast, lunch and dinner.

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Do you think you know how many calories are really in your meals? Take the quiz below, then read on for healthy-eating tips for every meal!

  1. Which breakfast options has the least calories?
  2. a. bagel with cream cheese
    b. egg white omelette with a slice of whole wheat toast
    c. banana berry protein shake

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  3. What lunch option has the least calories?
  4. a. beef and brown rice stir fry
    b. California sushi roll
    c. cranberry pecan salad

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  5. What dinner dish has the least calories?
  6. a. whole wheat fettuccine in light alfredo sauce
    b. chicken souvlaki wrap
    c. Thai-spiced chicken and carrot stew with coconut milk

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BREAKFAST:

  • The egg white omelet is the winner because it will keep you fuller for a longer period of time. You can make a whole skillet full and keep it in the fridge for 3 days which also makes it the speedy choice!
  • If you are a sucker for smoothies, try to use skim milk, low fat yoghurt and make sure your protein powder contains no added fat, no added sugar.
  • Also use fruits low in calories like berries and citrus. Try to avoid fruits high in sugar like bananas, pineapple and cherries.

LUNCH:

  • The key here is to look at which meal will keep you fullest longer for fewest calories.
  • Beef and brown rice is high in protein and high in fiber. That makes it low on the glycemic index which means it will burn slowly.
  • Salads that contain dried fruit contain a large amount of calories. Dried fruits are high in sugar and nuts are high in fat. Substitute the pecans for roasted chick peas.
  • Try adding slices of fresh strawberries to satisfy that sweet tooth.
  • Ditch the raspberry vinaigrette and stick to 1 tsp olive oil and balsamic with a squeeze of lemon.

DINNER:

  • The stew is loaded with vegetables and protein. The broth for the stew can be kept low in calories and fat.
  • Chicken Souvlaki is a great choice but it is the WRAP that will kill you. Ditch the wrap and load up on veggies.
  • Use Greek yogurt without any gelatin and you'll get 2x the calcium and protein
  • Also try a low fat feta and only a small amount. If you turn this option around, it comes out ahead as the clear winner.

 

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