Okay so I just got my protein powder in the mail and I finessed a brownie that is so good and is way bigger than you’d think for 150? It fills a 1.5 cup Tupperware container
RECIPE:
½ scoop of protein powder (mine is six star triple chocolate whey protein)
1 tbs gluten free flour (I use coconut)
1 tbs cocoa powder
½ tsp baking powder
2 tbs egg whites
2 tbs unsweetened vanilla almond milk
Cooking instructions
Mix dry ingredients (in a bowl or Tupperware capable of holding 1.5 cups)
Mix in wet ingredients
Microwave for 1 minute or 30 seconds twice to make sure it doesn’t over expand (undercooked is way better than over cooked, and the inside is always more cooked than the outside
Macros
This is for mine, this could change depending on the protein powder and flour you use, or any ingredient substitutions
This is mostly for my reference, but I figure perhaps some of you would like some meal ideas that are low calorie and (most importantly) filling! I’ve tried and tested pretty much everything on this list, these are my go-to meals when I’m really hungry and need something to fill me up~
Hot meals:
Spicy shirataki noodles (6 kcal, recipe here) and a caramel almond drink (40 kcal, recipe here)
Vegetable broth (0 kcal, recipe here), boiled with 100g celery (16 kcal) and 50g carrots (21 kcal), and hot vanilla (45 kcal, recipe here) + 1 tsp real vanilla extract (6 kcal)
Maple porridge (55 kcal, recipe here) and 1 cup almond milk (40 kcal) OR almond drink (40 kcal, recipe here)
Oat pancake (19 kcal, recipe here courtesy of @safe-ana-low-cal-recipes) with 1 tbsp 20 calorie nutella (recipe here) and 1 cup hot vanilla (recipe here)
Smoothies (super filling, trust me!) Refer to my master post for calorie breakdowns and exact amounts needed (bonus tip: my mix n’ match master post makes really thick smoothies, so you can totally thin them out with water for more volume at no cost!):
Bananaberry smoothie (almond milk, banana, strawberries, blueberries, cherries, xanthan gum, a little sweetener, 97.5 kcal)
Filling snacks and other meals:
Chicken wrap (58-60 kcal, recipe here) with hot apple cider (2 kcal, recipe here)
1 or 2 pints vegan ice cream (20-40 kcal, recipe here) I know this sounds kinda weird, but this has a ton of protein and is crazy filling (plus you get to eat low cal ice cream for a meal so who’s complaining?)
Steamed vegetables with whatever seasoning you like (variable kcal, but the kinds I have are 2 cups broccoli for 100 kcal or 2 cups assorted veggies for 80 kcal, I usually add salt and garlic powder to them)
Huge salad (79 kcal total) with 3 cups mixed greens (36 kcal), 100g cucumber (16 kcal), 2 medium plum tomatoes (22 kcal), 5 radishes (15 kcal) and 0 cal dressing, salt to taste
If anyone knows me, they know that I have a total bread obsession. An unhealthy bread obsession. I found a way to eat bread and not feel like total garbage afterwards. (Well, not quite as garbage)
¼ cup of Pillsbury bread flower (110 Calories) *stick with me here. I know it sounds like a lot, but it isn’t.*
1/8 cup of water (0 Calories) *you can add more or less depending on how light and airy you want your bread. For a dense, super hardy bread, add less. For a lighter airy bread, add more!*
½ tablespoon of baking soda (0 Calories) just for a little bit of rise.
Stir in a bowl until fully combined. You have to have at least some doughy consistancy, even if it is extremely sticky. Then, add flower to the top of it and let it sit for a few hours until it begins to grow in size. This is made by natural yeast and does not contain any calories. I usually let mine sit and rise overnight.
Then, set your oven to 350°f and let it warm. After that is done, add tin foil or baking paper to the bottom of your pan and set your dough inside. Your dough cannot spread out like cake batter, or it will not bake correctly. It HAS to hold its shape. Cut a few slits in the top of your bread, or else it will literally explode. I know from personal sad experiences (RIP bread loaf attempt #4-7). Then, bake it until it’s brown on the top and your slits have kinda separated. This will be different depending on the amount of water you added in the beginning.
Take the bread out of the oven and let it cool completely before you cut into it. This is the most tempting part. Once it’s cool, bag it up and keep it in a dry area and enjoy it slice bu slice! Even if you eat the entire loaf, it’s still only 110 calories. Half of the entire loaf would only be 55 calories.
I love adding fresh fruit, honey, or even just some cheese onto this and eat a little bit in the morning. Carbs are fuel, and I need it during school since I’m constantly walking around.
As always, I hope you enjoy this recipe! Message me for any questions or for more information if you’re interested.
okay so y’all have probably found a bunch of low cal pancake recipes but hear me out — this shit is heaven🤩
this serves one person and is 100% guilt free!
ingredients
¼ cup whole wheat flower (100 calories)
½ tablespoon baking powder (0 calories)
a bit of salt
¼ cup almond milk (depends on what kind you use)
½ – 1 tablespoon apple sauce (litterally 2-5 calories, isn’t that amazing)
a bit of vanilla extract, i used ½ teaspoon
the recipe says to use 1/8 teaspoon of ground cinnamon, but i disagree. i didn’t measure it but it was definitely more and when i tasted the pancakes, i could tell i needed more. so i’d use as much as you’re okay with:)
sweetener; i don’t keep any in my house so i used 1/8 teaspoon sugar
instructions
mix all of the ingredients into a bowl and stir; i found mine to be a bit too thick so i added about ¼ cup water
This is the chocolate mug cake that I use and it’s absolutely wonderful! I sometimes use PB2 chocolate instead of the cocoa powder but it’s ups the calories but still it’s a lifesaver!
So I was super surprised to find out not many people know about these but these are super low calorie frozen meals!
They’re by heathly choice and they’re all under 400 calories. Most of them tend to stay under 300 tho! This parmesan chicken is 280 calories total and it was delicious!! I’m usually super picky about the frozen meals I eat with all the preservatives in them but the great thing about these is that they don’t have any preservatives!
My freezer is absolutely full of them and theres tons of different kinds. They even have vegitarian /vegan ones and power bowls for when you work out! And the best part?
They’re only $2.50!!
Yep! Even if you’re a broke college student you can still eat these! They’re way healthier than ramen and they fill you up faster. I typically fast throughout the day and then eat one of these and a little halotop ice cream and I’m full… And I’ve managed to stay under 500 cals!
(I’m not encouraging eating disorders I’m simply sharing things I’ve learned in my experience)
The portion was SO big that I could only eat half.
Shirataki Noodles- 20 Cal
Nonfat Cottage Cheese- 80 Cal
Vegan Cheddar Cheese Shreds- 62 Cal
Nutritional Yeast- 3 Cal
Mustard- 0 Cal
Cashew Milk- 4 Cal
Cayenne pepper
Onion powder
Garlic powder
Salt and pepper
Cook the noodles according to instructions, then put into a hot pan. Mix the sauce ingredients and spices together, and pour over the noodles a few minutes in and wait until the cheese melts all together!
Also: I post everything I eat like this, low calorie snacks and meals, on my food Instagram: Fruit.Filled.Foodie and I’d love it if you guys followed it!
this is part one of the “skinny girl dines out”. see more restaurants by using the links below to navigate the different sections. feel free to request a menu.
So I know how hard it is when you go out to eat with family/friends and you have to eat but you don’t wanna go over your calorie amount or maybe you are on a long road trip with friends/family and can’t get out of eating etc etc so here are some options! I will try to keep everything under 500 calories as with fast food its hard to find anything under 200 so sorry about that!! I understand that these are hard to eat but eating one of these items and thats it for the day is still a small amount and plus if you say you ate fast food earlier you can get out of almost any other meal!
MCDONALDS
1.fruit and maple oatmeal – 310 cals higher in cals but will give you more energy and nutrients than say a burger plus may make you feel less guilty!
2. fruit and yogurt parfait – 150 cals
3. egg white McMuffin -280 the regular one is okay but egg whits are healthier and lower in calories and if you remove the cheese and ham its only 190 plus thats good if you have a no red meat rule! You can even ask for no butter.
4. sausage burrito no cheese -250 cals make sure you ask for no cheese
5. hash brown – 150 cals this is less of a good use of calories but if your picky like me these are super good
6. hamburger with just ketchup – 240 cals and its 290 if you add cheese
7. chicken nuggets 4 piece – 180 6 piece- 270 and a 10 piece is 440 thats on the high side but if you wanna avoid any suspicion eating one of those will do it and its still under 500!
8. artisan grilled chicken sandwich- 380 for the whole thing but you can make it 20 calories less If you remove the dressing
9. McChicken sandwich with NO mayo – 300 mayo adds an extra 100 CALS its crazy remove mayo from anything you can
10. filet o fish with no tartar sauce – 300 cals again no sauce removes almost 100 cals so keep that in mind
11. southwest grilled chicken salad NO cheese – 290 cals the cheese adds 60 cals and be careful with the dressing because its also worth 60 cals so the less the better
12. side salads are only 15 cals so that instead of fries as fries are all
STARBUCKS
all breakfast and bakery items (other than the chocolate chip cookie thats 570 cals) are under 500 but these are the best calorie and nutrition wise!!
black coffee- 2 cals
green tea- 2 cals
Strawberry Acai Starbucks Refreshers – 90 cals
Very Berry Hibiscus Lemonade Starbucks Refreshers – 120 cals
Very Berry Hibiscus Starbucks Refreshers – ONLY 70 CALS SHSBSB
Sous Vide Egg Bites: Egg White & Red Pepper- 170 cals
Plain Bagel – 280
Bantam Bagels (2 Pack)- 200 cals
Strawberry Cake Pop- 180 cals
Summer Berry Swirl Croissant – 360 for the whole thing but its big and easily splittable!
Owl Sugar Cookie – 280
Gluten-Free Marshmallow Dream Bar – 240
French Toast – Bantam Bagels – 200cals its a 2 pack so easily shareable or you can trash the other one so about 100 cals each
Cookie Straw -90
Everything Bagel with Cheese – ONLY 290 OMFGGGG
Eggs & Cheese Protein Box – 460 cals pretty high in cals but its a lot of food and its full of protein and will give you a lot of energy for under 500
Cheese & Fruit Protein Box- 450 cals pretty high in cals but its a lot of food and its full of protein and will give you a lot of energy for under 500
Tomato & Mozzarella- 350 cals (its a lot of food for only 350)
SUBWAY
lots of food low calorie its not my fav but its a good fast food option! side note no mayo/cheese can decrease calories a lot on subway. Also these are all low fat!
Veggie Delite 6 inch – 230
Turkey Breast 6 inch -290
Turkey Breast & Black Forest Ham 6 inch- 290
Subway Club 6 inch- 300
Roast Beef 6 inch- 260
Black Forest Ham 6 inch- 280
CHEESECAKE FACTORY
I have no individual items because everything on the skinny menu is under 500 cals so just about anything is okay!
WENDYS
I can’t give exact numbers on this but removing mayo/cheese/less dressings and sauces ect ect can remove calories also replace fries with Appel bites they are only 35 cals a bag of those are a snack on there own
jr hamburger – 240
double stack- 390
jr cheeseburger- 280
6 piece chicken nugget- 250 cals this is so filling omfg the 4 piece is only 170
grilled chicken wrap- 270
all SMALL salads are under 400 mostly around 300-250 other than the taco salad and the spicy chicken caesar salad
large chili- 250 cals its a lot of food and the small is 170
plain baked potato – 270
small frosty- 200 cals and very filling and it takes away al sweet cravings its great
BURGER KING
same rules here I can’t find specifics on calories in each item but remove dressings,sauces,cheese etc etc can remove cals
whopper jr- 310
hamburger- 240 add cheese its 280
chicken fries- 290
chicken nuggets- 170 idk what size they don’t say it??? but I’m assuming the smallest just to safe but I would go with chicken fries anyway there better
garden side salad- 60 cals good option to replace fries this with the burger options are under 400 and its super filling plus with that much food no one will suspect anything
ice coffee- 150 I know I always say eat don’t drink your calories but its the lowest calories breakfast item
French toast sticks – 230
hash browns -250
breakfast burrito jr -370
small onion ring- 150 again no info on size but I would assume thats the smallest
all ice cream is under 300 cals!
TACOBELL
Taco Bell is my fav for these situations everyone will go there if I suggested it and its super easy to find low cal options!! plus you can remove anything you want easily and you can even order ahead on there app to help hide that you are removing things from your food if you are nervous your family/friends will notice
cheesy rollup- 180
meximelt- 250
gordita supreme- 280
soft taco- 180
soft taco supreme- 210
crunchy taco-170
crunchy taco supreme- 190
chalupa supreme (the best) -350
all Doritos locos tacos plain or supreme are under 200 cals!!
chicken soft taco- 170
mini chicken quesadillas- 200 the beef one is 210
cinnamon twist-170
there are more but these are the main ones that are filling but low cal!
PIZZA HUT / DOMINOS AND ANY OTHER PIZZA PLACE
pizza is hard to find calories for being that there are thousands of pizza toppings, types of crust and cheese, types of sauce etc and you don’t order your own its usually 1 pizza for everyone but for most basic pizzas are around 280 for a small slice the less meat the better same with cheese thin crust is preferred just be careful but 1 small average slice should be under 300 cals
CHICK FIL A
Greek yogurt parfait- 250
fruit cup- 50 cals
bacon egg and cheese muffin – 310 remove the bacon and cheese I’m sure it will knock it down at least 100 cals but I can’t find specifics
egg white grill- 300 cals but it has a lot of protein and its filling
grilled chicken sandwich – 300
grilled nuggets- 140 not including sauces
grilled chicken cool wrap- 350 its kinda on the high calorie side but its a lot of food
chicken noodle soup- 130
super food side salad-140
ice cream cone-170
PANERA BREAD
soooo most items have size options so be careful when you order that you get the small. this one was hard because all the soups where a serve 4 people so I couldn’t get accurate info and I don’t wanna misinform you guys
fruit cup- 60 cals this is a good replacement for bread
all HALF salads are under 300 but the Seasonal Greens Salad the full is only 180
Half the Mediterranean Veggie – 220
SONIC
this one was hard because I had to find a pdf of calorie info so sorry if its not a lot of info i have no idea the sizes or looks for the food sooo
jr burger- 330 make it deluxe and its 380
everything on the kids menu is under 400 cals other than the grilled cheese sandwich most are close to 200 so
small popcorn chicken- 330 same for the spicy version
3 piece chicken tenders-280
corndog- 230
original pretzel dog 6 inch -320
jr breakfast burrito- 290
extra notes
any breakfast bread at Mcdonalds other than the original McMuffin bread is 100 plus of calories so be careful with that
they go hard with mayo so remove it same with cheese
dressing/sauces on the side they can add 100s of calories so its better to be in control better yet ask for none at all
fries are so high in calories just don’t bother get something more filling
you can get black coffee anywhere for less than 1 calorie so thats a good drink option plus it suppresses appetite naturally
Diet Coke and water don’t drink anything else like milkshakes or regular soda eat your calories don’t drink them!!!!
at a bar? 64 calories for a shot of vodka add that to a Diet Coke and you have a good drink. beer is super high in calories but lite beers can be as low as 55 cals depending on the brand! avoid wine as its over 100 cals for a glass. as I said eat calories don’t drink them the less alcohol the better!
avoid fried if you can, if you can get grilled meat instead get it
you can remove the top bun even both and remove 100s of calories I learned that from the Adkins diet
PART 2
im gonna make a part 2 I have some other places I will do if you have any places comment them and I will add it to part 2!!! sorry this was so long but I wanted to add some diverse options sense I’m picky and I know some of you are plus we all have different safe foods and some foods people can’t eat because of anxiety and stuff so here ya go
Also if you want me to do a vegan/vegitarian version comment
secretolivia 