10 Low Calorie Recipes


Meal options are half the battle when it comes to reading your weight loss goals. If you don’t have enough variety on your menu, boredom will set in before you know it.
Although I’m not a big fan calorie counting, making low calorie choices can definitely have a big impact on your weight loss success. The problem with eating too many calories is that you need to burn them off, otherwise they’ll be stored as fat. For more information on how to do it right, read my article on Calorie Intake to Lose Weight here. My best recommendation? Eat healthy, watch calorie content and portion sizes, and fit in some regular exercise!
Now, let’s take a look at 10 easy and quick low calorie recipes to keep you on track! All of these recipes are under 500 calories each.
10 Easy and Quick Low Calorie Recipes
1. Black Bean Breakfast Burrito
  • 1 egg and 2 egg whites
  • ¼ cup of canned black beans, drained and rinsed
  • 2 tablespoon of salsa
  • 2 tablespoons of low fat cheddar cheese, shredded
  • 1 whole wheat tortilla
2. Heart Healthy BLT
  • 2 slices of whole grain bread.
  • 4 slices of turkey bacon
  • 2 tomato slices
  • 2-3 leaves of lettuce
  • 1 tablespoon of light mayo
Directions: Cook turkey bacon in the microwave. Toast bread and spread on mayo. Add remaining topics and serve with a side of pickles or carrots.
3. Quick Pesto Chicken
  • 1 teaspoon of extra virgin olive oil
  • 1 clove of garlic, minced
  • 2 ounces of chopped cooked boneless/skinless chicken breast
  • 2 tablespoon of pine nuts, chopped
  • ¼ cup of basil, chopped
Directions: Sauté garlic and chicken in olive oil for 5 minutes. Add pine nuts and cook for another 5 minutes. Serve with pasta of choice.
4. Turkey and Avocado Wrap
  • 1 whole wheat tortilla
  • 2 ounces of cooked turkey breast
  • 1 cup of spinach
  • ½ of an avocado
Directions: Wrap turkey, avocado, and spinach in wrap. Serve with a side salad or some fruit.
5. Lemon Butter Pasta with Cauliflower
  • 2 ounces of penne, boiled to desired consistency
  • 1 teaspoon of olive oil
  • 2 cups of cauliflower, chopped
  • 2 cloves of garlic, minced
  • 1 and ½ tablespoons margarine
  • Juice and Zest from 1 lemon
  • Salt and pepper to taste
Directions: Sautee cauliflower and garlic in olive oil until just tender. Stir in butter and lemon zest/juice, and toss mixture with pasta. Top with chicken if desired.
6. Broccoli and Cheese Omelet
  • 2 large eggs
  • 1 teaspoon of extra virgin olive oil
  • ½ cup of broccoli, chopped
  • ¼ cup of crumbled feta cheese
Directions: Add olive oil to a medium-heat pan, scramble eggs and add broccoli and cheese to make an omelet.
7. Maple Lime Salmon
  • Salmon filet (about 4 ounces)
  • 1 tablespoon of maple syrup
  • Juice from 1 lime
Directions: Combine maple syrup and lime juice and coat salmon filet with mixture. Place salmon on a baking sheet lined with parchment paper and broil for 8-12 minutes.
8. Easy Pita Pizza
  • 1 whole wheat pita
  • ¼ cup of pasta or pizza sauce
  • ¼ cup of chopped cooked chicken breast
  • ½ cup of fresh baby spinach
  • 1/3 cup of low-fat mozzarella cheese, shredded
Directions: Top pita with sauce, chicken, spinach, and cheese. Broil for 5 to 7 minutes. Substitute with healthy topics of choice.
9. Almond and Cranberry Salad
  • 2 to 3 cups of organic spring mix salad
  • 1/3 cup of crumbled feta cheese
  • ¼ cup of chopped almonds
  • 2 tablespoons of dried cranberries
  • 2 tablespoons of light balsamic vinaigrette
Directions: Toss salad with vinaigrette and add remaining ingredients. Serve with grilled chicken breast for extra protein.
10. Zucchini Quesadillas
  • 1 cup of zucchini, chopped
  • 1/2 cup of canned black beans, drained and rinsed
  • 2 teaspoon of extra virgin olive oil
  • 1/4 cup of shredded cheddar cheese
  • 2 whole-wheat tortillas
  • 2 tablespoons of salsa or fat free sour cream
Directions: In a pan, sauté zucchini and black beans in olive oil for about 3 to 5 minutes. Top each tortilla with half of the zucchini, beans, and cheese. Fold tortillas in half and cook in frying pan until toasted. Top with salsa or fat-free sour cream.
Go Low Calorie with Your Snacks Too…
Looking for some healthy, fat-busting snacks? Check out my article on Low Calorie Snacks for weight loss here!

Healthy Late Night Snacks


If you’ve tried to diet in the past, you’ve probably had someone warn you about the risks of eating late at night.
But unless your only options are chips and ice cream, there’s really nothing wrong with snacking before bed. In fact, recent weight loss studies have shown no big difference at all. In some cases, it seems that eating a healthy late night snack can actually keep your metabolism boosted while you sleep, improving your overall fat burning potential.
So if you want to satisfy your late night cravings without sabotaging your diet, check out these healthy late night snacking options. These are my top 10 picks, and each one has at least one ingredient that will give your metabolism a boost and help you burn off some extra calories and fat!
10 Healthy Late Night Snacks (that won’t ruin your diet!)
1. Chocolate Protein Bar – Need a chocolate fix before bed? Then at least get some added protein and fiber while you’re at it. A low-fat, high protein bar like these Vega Sport Chocolate Coconut Protein Bars can be a satisfying late night option. The added bonus with these bars is that with 6 grams of fiber which will slow absorption and reduce the change that they will be stored as fat.
2. Carrots & Hummus – Hummus is a fantastic, healthy source of protein to support lean muscle growth while you sleep. The carrots will also give you an extra nutritional boost before bed. Substitute the carrots with celery or cucumber to change it up.
3. Greek Yogurt – Greek yogurt is a fantastic snack for either weight loss or weight training. It’s extremely high in protein (higher than traditional yogurt), and the low-fat and fat-free options are still extremely satisfying. Top with some fresh blueberries or these Nutiva Organic Chia Seeds for some extra omega-3s!
4. Hard-Boiled Eggs – If you need something a little more filling, hard-boiled eggs are a great late night snacking option. With lots of healthy protein, your muscles will thank you for the added fuel!
5. Grapefruit – This is a great fat-free and light snack for satisfying those late night cravings. Instead of going for the ice cream, go for a grapefruit. Not only will you boost your metabolism, you’ll also support a healthy immune system!
6. Apple Slices with Almond Butter – Almond butter is a much healthier alternative to peanut butter, packed with protein and healthy fats to enhance your metabolism. The apple will also satisfy your sweet tooth! For the healthiest version of this snack, make it an organic apple with all-natural almond butter.
7. Cottage Cheese – This is a pretty versatile snacking option, and it can be really satisfying in small amounts. Go for the low fat option to avoid the extra fat, and enjoy with tomato slices or fruit, depending on your taste buds!
8. Nuts & Dried Fruit – Although nuts contain fat, they contain healthy fats that actually help your body burn fat and redistribute weight away from your midsection. Almonds and pistachios are some of your best options. Enjoy with some dried cranberries for something a little sweet.
9. Green Smoothie – If your focus at night is on vitamins, minerals, and healthy nutrients, then use Amazing Grass Green SuperFood Powder in a simple late night shake for a major nutritional boost. You’ll wake up feeling ready to take on your day!
10. Chocolate Chip Protein Cookies – This one may be a little more indulgent, but by using whole wheat flour and adding extra protein, you can turn this indulgence into a fat-burning, muscle-building snack! Check out my recipe for Chocolate Chip Protein Cookies here!

Weekend Cheat Food: Protein Peanut Butter Balls



This has got to be one of the best weekend cheat foods on the planet! Protein peanut butter balls are quick and easy to make, extremely nutritious and will pack on muscle power like almost nothing else!
Just think, melted peanut butter with whey and oats in the oven and the yummy smell perforating throughout your home….seriously….
Need I say more?
Protein Peanut Butter Balls Recipe:

2 scoops chocolate or vanilla whey protein powder (Try Optimum Platinum HydroWhey which is lactose free)
1/4 cup honey
3/4 cup raw oats
1 cup peanut butter
Protein Peanut Butter Balls Directions:
Mix all these ingredients in a large bowl.
Powder your hands with some flour (to prevent stickiness).
Form into small 1″ balls and place on a bake sheet.
Place in oven at 375 degrees for 5-10 minutes.
This should make a serving which will last you at least a couple weeks. Store remainder in a tupperware container in the fridge…yes they are good cold too!
Remember this is a weekend cheat food, these peanut butter balls are rich in calories but the whey gives you high quality protein, the oats give you fiber and low glycemic carbs, the honey will help boost your immune system and the peanut butter will provide you with healthy unsaturated fats and antioxidants.
Another idea is to freeze them and have them as a killer treat. So next time you’re working out think of this as your motivator and go extra hard!