Healthy & Easy Low Cal Recipes

 

There is a simple formula to losing weight and everyone should know it.
Reduce your calorie intake + increase your calorie expenditure = weight loss
This formula works every time! To lose weight all you need to do is reduce your calorie intake by eating less food or reducing high calorie foods and increase your calorie expenditure through exercise. This will put you in a calorie deficit and your body will then be forced to take energy from fat deposits rather than from food. This equals weight loss!
But being hungry sucks and so instead of reducing how much you eat, just reduce the amount of high calorie food you eat. Rather than going for the high fat foods, choose something low calorie. So here are a few easy and healthy low calorie recipes that you can make at home:

1. Zucchini Spaghetti  With Red Sauce

Serves: 6

Ingredients:

  • 3 large zucchinis
  • 2 lbs firm tofu
  • 1 jar vegan pasta sauce
  • 2 tbsp oregano
  • 3 tbsp tomato paste
  • 1 large white onion
  • ½ tsp chilli flakes
  • Salt and pepper

Method:

  1. Using a ribbon grater, great the zucchinis into long spaghetti-like slices. Also dice the onions and square the tofu.
  2. In a large cooking pot add the zucchini strings with lots of water and boil for 5 minutes or until zucchini is cooked.
  3. Meanwhile in another cooking pot on medium heat, sauté the onions.
  4. Add the tofu and fry for 2 minutes. Then add the pasta sauce, chilli flakes, oregano and simmer for 15 minutes on low heat.
  5. Then drain the zucchini string and top with the sauce.

Per serve: 19 gm Protein, 12 gm Carbs, 6 gm Fats, 169 Calories


2. San Choy Bau

Serves 10

Ingredients:

  • 1kg ground turkey mince
  • 2 tbsp olive oil
  • 1 large white onion
  • 2 cloves garlic
  • 1 can water chestnuts
  • 1 medium carrot
  • 1 cup vegetable stock
  • 5 stalks spring onion
  • 2 tbsp sweet chilli sauce
  • 2 tbsp oyster sauce
  • 1 whole iceberg lettuce

Method:

  1. Dice the onion, dice the water chestnuts, crush the garlic, slice the spring onion and grate the carrot.
  2. Add some oil to a large saucepan on medium heat.
  3. Add the onion and garlic and and sauté.
  4. Then add the turkey mince, water chestnuts, carrot, spring onion, stock and simmer with lid on for 10 minutes stirring every few minutes until turkey is cooked through.
  5. Add the oyster sauce and stir to combine.
  6. Take the iceberg lettuce and remove the core. Peel off lettuce leaves one at a time. Then wash the lettuce. Serve the mixture inside the lettuce leaves.

Per serve: 24 gm Protein, 16 gm Carbs, 8 gm Fats, 232 Calories


3. Cabbage Stir Fry

Serving Size: 6

Ingredients:

  • 1 large cabbage 
  • 1 large white onion
  • 1 tbsp olive oil
  • 1 tbsp mixed herbs
  • Salt and pepper

Method:

  1. Chop the cabbage and dice the onions.
  2. Then in a large fry pan or large wok, add some olive oil and sauté the onions.
  3. Then reduce the heat and add in the cabbage, salt, pepper and herbs.
  4. Toss in the pan for about 5 minutes until cabbage is wilted and then serve.

Per serve: 1 gm Protein, 6 gm Carbs, 3 gm Fats, 55 Calories


4. Egg Veggie Muffins:

Serving size: 8

Ingredients:

  • 8 eggs
  • 1 cup diced broccoli
  • 1 cup diced onion
  • 1 cup diced mushrooms
  • 1 cup diced red capsicum
  • ½ cup feta, crumbled
  • Salt and pepper, to taste

Method:

  1. Preheat oven to 350C.
  2. In a large mixing bowl, whisk together eggs, vegetables, feta, salt, and pepper.
  3. Pour mixture into a greased muffin pan, the mixture should evenly fill 8 muffin cups.
  4. Bake 18-20 minutes, or until a toothpick inserted in the middle comes out clean.

Per 3 muffins: 21 gm Protein, 5 gm Carbs, 16 gm Fats, 248 Calories


5. Blueberry Protein Pancakes

Serves: 10

Ingredients:

  • 4 scoops whey protein powder
  • 1 cup oat flour
  • 8 egg whites
  • 1 cup blueberries
  • 2 tbsp cinnamon
  • 1 tsp vanilla essence
  • 2 tbsp melted honey
  • 2 tbsp coconut oil

Method:

  1. Mix all ingredients, except coconut oil, together into a batter. Make sure the blueberries a semi-crushed.
  2. Heat a fry pan on medium heat and add a little coconut oil.
  3. Then make a test pancakes to make sure the pancake sticks together. If its dry add a little water, if it’s too runny add some more protein powder.
  4. Then continue to cook each pancake one at a time until each side is golden brown, about 2 minutes each.
  5. Serve topped with more blueberries.

Per 2 muffins: 18 gm Protein, 12 gm Carbs, 6 gm Fats, 174 Calories

 

Laska Varkaris
Trainer and Body Transformations Coach
Dynamic Boxing Fitness 

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