Excuse the mess that this page is. I wrote it in word and now it’s not copying over right. >.< Bare with me until I have time to retype this all.
Please keep in mind these are just estimates. My recipes use the full serving size of everything because it’s easier to measure that way. Feel free to use as much or little as you want. Also, if you opt for the fat free/reduced calorie variation of an ingredient that also lowers intake. And try looking for peanut butter for people who have a peanut allergy. They make it out something else and I believe it’s lower calorie and less fattening. Always use sugar free preserves instead of jelly. Even the regular kind is better than jelly. Rice cakes are life savers, btw. Oatmeal is crazy filling. Graham crackers make good topping and something to add when you are craving carbs or something crunchy. When using butter, try getting country crock/ fake butter. I get the regular kind because my mom makes me but they make fat free/reduced calorie ones too. Always try and get fat free or reduced calorie dressings. When you are craving salt or cheese, try using Parmesan instead. You can grate it into a lot so it seems like more.
- One Large (1.8 oz) Egg, scrambled, no milk added. After you scramble it, pour in some garlic powder and pepper. If you like, add in Parmesan cheese. One grated table spoon is only 22 calories.
- Egg (74) + Cheese (22) = 96 Calories
- Lite Whole Wheat Bread (You can find this at any store really. The kind we get is 45 calories a slice. You can do this with any lite bread product, e.g. lite english muffins) Toast the bread, add half a table spoon of Country Crock or any other low cal butter (You can always add less butter. Half a tablespoon is still probably a lot). Then add sugar free strawberry preserves (they’re 10 calories per tablespoon).
- Bread (45) + Butter (30) + Strawberry Preserves (10) = 85 Calories
- One plain Rice cake with 1 tablespoon of reduced fat (or regular) peanut butter spread on top. Then take a medium apple (I say medium because a large is just too much) and with a peeler, peel the skin off of half of one side. Put the skin aside. Then cut the skinned half of the apple and cut into small pieces, about the size of an M&M. Put apple bits on top of the layer of peanut butter and enjoy. I normally take the apple skins and put them aside because I enjoy eating them separately. I actually often eat apples by peeling them, then eating the skins, and then peeling the rest of the apple to the core and eating the peeled slices. It’s a pretty time consuming process that also fills you. Anyway, my bad for ranting.
- Rice Cake (35) + Peanut Butter (95) + Apple (47) = 177
- I can’t find the other kind of peanut butter, but I think it’s lower calories. It’s the type of stuff you use if you have a peanut allergy. You normally keep it refrigerated. I want to say it’s lower calories than regular peanut butter too but I’m not positive.
- Rice Cake (35) + Peanut Butter (95) + Apple (47) = 177
- Oatmeal. Now for this, you can add pretty much anything into it, but I’ll give you a few ways to make it.
- Boil water first in a separate pot. I use a tea kettle.
- Add one 1/2 cup dry oats to a pot. Add desired amount of water from the kettle. I tend to like mind on the dryer side so I don’t add too much water. THEN turn the burner on under the pot and cook.
- At this point, I tend to add a few things depending on what I feel like.
- Handful of raisins, 1 tsp - 2 tsp almond extract, 2 tsps brown sugar
- Handful of chopped apples, desired amount of cinnamon (I don’t typically measure, let’s say 2 tsps), vanilla extract, and brown sugar.
- You can add brown sugar while it is cooking and then either add fresh or a handful of frozen blueberries once it’s done. The frozen ones may mix in better. I only half defrost them otherwise they get all mushy.
- 1/2 cup Oatmeal (150 *only 2 g of fat though!!!) + fruit (raisins are aprx 80, the rest is are only like 20 - 30 cal at most) + brown sugar (Light brown is 10 cal/tsp, dark brown is 15/tsp) = btwn 180 - 245
- Salad. I use like 5 or 6 leaves of iceberg lettuce. It’s only 2 calories per leaf. =) I tend to cut them down the center, and then across so it makes tiny bite sized pieces. It makes it easier to mix. Then I take onion and slice off about 1/8th of an inch, and chop the rings up length wise and across. Depending on what I’m feeling, I’ll cut another slice off. At this point, you can add tomato or whatever else you like. I haven’t been adding it lately because we don’t have it in my house. I’m more of a picky eater than you so feel free to improvise. Anyway, I add about half a serving (a full serving is 1.5 tbsp) of bacon bits on top and six seasoned croutons. I break the croutons up over my salad so it’s easier to eat and gives it more flavor. Then I grate about 2 tbsp of parmesan cheese on top and add 1 serving of fat free italian dressing. Then mix and enjoy. =)
- Lettuce (12) + Onion (25) + Bacon Bits (15) + Seasoned Croutons (30) + Cheese (40) + Dressing (7) = 129
- And this makes a seriously HUGE salad. Like, I’d suggest a big bowl for this.
- Chicken Free Chicken Soup. Boil desired amount of water. Add chopped up celery and a few chopped up baby carrots. If you are only making one serving you really only need half a stalk of celery and probably 3 baby carrots. If you want the veggies more soft, put them in before you boil the water. Add parsley if you have it for flavor. Then add a bullion cube. They come in chicken flavor, beef, and vegetable.
- Veggies (aprx 10) + Cube (2) = 12.
I don’t really have dinner foods because I tend to eat the same things over and over, but I’ll have a miscellaneous list for you to mix and match from.
Now the following are a little less precise because it’s really all on what you feel like that day but I’ll try and break it down as best as possible. Pretty much anything I use oats for you can replace with a graham cracker, by the way. I use oats because they are healthier, more filling, and have more fiber. However, graham crackers are lower calorie. You can also make any of these recipes without either and they still taste awesome.
- Make Shift Apple Pie: I use either apple cinnamon granola or regular oats for this. Depending on how much you want to use is up to you. I normally use about two handfuls. This is the ingredient with the highest calorie intake really. I then again, skin either a whole or half of an apple, chop it up into small pieces. I put the granola in a bowl (or break up the graham crackers), then the apples on top. I pour about 1 tbsp of honey and mix. I then take brown sugar and sprinkle the desired amount on top, along with cinnamon and mix again. If you want to use something lower in calories, use a graham cracker. If you want it crunchier use a whole one. I use a half graham cracker/half apple.
- WITH OATS: Oatmeal (75 - 150) + Apple (47 - 95) + Honey (64) + Brown Sugar (30) = 216 - 339.
- WITH GRAHAM CRACKER: Graham Cracker (45 - 70) + Apple (47 - 95) + Honey (64) + Brown Sugar (30) = 186 - 259
- Make Shift Fruit Salad: Again, pick your base, either oats or graham crackers. Then add any of the following: 1 chopped banana (I cut into slices and then the slices into quarters), apples (always skin them first, it gets rid of the bitterness), raisins, blueberries, or strawberries. I tend to not mix the berries with the apples. Break up the graham crackers or pour oats into the bottom of the bowl. Chop the bananas or strawberries into the desired size if you are using them. Add the fruit. Sprinkle brown sugar. Mix. Add honey and mix again. I can’t count calories for this because it really depends on your taste and how you decide to make it, although I will give you some combo’s I use.
- Bananas, raisins, blueberries
- Strawberries & blueberries
- Strawberries, bananas, blue berries
- Apple, raisins, bananas
- If you use the frozen blueberries and strawberries and let them defrost enough for you to cut through them, it tastes really cool when you put it all together and it’s more filling cause it’s cold.
- Faux Ice Cream Sundae: Again, 1/2 - 1 whole Graham cracker. Break up and put at the bottom of a bowl. 1/4 cup mini marshmallows, add to bowl. Drizzle chocolate syrup. Chop 1/2 - 1 whole banana. Drizzle chocolate syrup again. You can either mix it or eat it like that. If you want you can also add cool whip or homemade whip cream.
- Graham cracker (45 - 70) + Mini Marshmellows (2 calories/10 pieces) + Banana (45 - 90) + Chocolate Syrup (2 tbsp/ 100 calories) + Cool Whip (regular is 25 calories/2 tbsp) = 217 - 287
- Peanut Butter Cups: Spread desired amount of peanutbutter to the top of one plain rice cake. (Don’t forget you can use the fake peanut butter). Add mini marshmallows and drizzle chocolate syrup on top. TOTALLY DELICIOUS!
- Rice Cake (35) + Peanut butter (regular 1 tbsp/95 cal) + Marshmallows (2 cal/10 pieces) + 1 tbsp Chocolate Syrup (50) = 182
Mostly stupid shit, but it’s small healthy snacks that take forever to eat.
- I eat apples like a down syndrome child, but it helps me realize I’m full faster. I peel anything I can peel. Apples, pears, etc. I eat the skin. Then I cut up the fruit and it eat with water. (About 100 cal for a large)
- Take a grape fruit, cut it in half and sprinkle sugar on top. It takes forever to eat because if you aren’t carefully it just gets messy. (55 per half w/ sugar)
- Cheddar flavored rice cakes = <3 (About 40 cal)
- I chop up carrots and celery into slivers, put them in a bowl and eat them one by one. (I can cut up like half a bad and it’s MAYBE 50 - 80 calories)
- If you are looking for flavor, get pita bread or any light bread. Coat with a thin layer of fake butter stuff or I Can’t Believe It’s Not Butter spray, season with onion/garlic powder and toast. I tend to cut it up and dip it into marinara sauce.
- Marinara Sauce: Take tomato sauce and pour into a small pan. Set the fire to low. Notice how before it’s cooked it’s kinda watery. Add seasoning to it. Pepper, parsley, oregano, salt, onion powder, garlic powder, etc. Stir occasionally for about 10 - 15 minutes or until sauce becomes to desired thickness. Congratulations! You now have a low calorie pasta sauce. =) Perfect for dipping just about anything into. A whole small can is only 80 calories and if you are only dipping stuff into it I don’t think you’ll finish it all. You can refrigerate the rest.