Low calorie comfort foods


30 Low-Calorie Comfort Foods to Keep You Cozy

Your favorite comfort foods don't have to weigh you down. We've got low-calorie comfort foods that'll make you feel warm and fuzzy without the extras.

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Here's our crack at the never-ending biscuits from Red Lobster. Made from scratch with lighter ingredients, they're just as cheesy and buttery as the original. —Taste of Home Test Kitchen

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Though softer than a full-fat cheesecake, this lightened-up dessert has all of the original's delectable flavor. It's sure to make any special event more festive. —Anne Addesso, Sheboygan, Wisconsin

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3 / 30

I’ve never been quick to pass along my special recipes, but this one is so good that it’s become our family’s Christmas Eve tradition! —Michelle Behan, Littleton, Colorado

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My daughter got this recipe from her husband's mother. As in many households, our turkey gets picked over for a few days after the holidays. This soup is especially good on cold winter nights when it's snowing...which happens a lot where I live! —Carol Brethauer, Denver, Colorado

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People rave about this luscious strawberry pie. Best of all, it’s a low-sugar sensation that you won’t feel guilty eating. —Lou Wright, Rockford, Illinois

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This updated version of a classic appetizer uses only half the egg yolks of the original recipe and calls for soft bread crumbs to help firm up the filling. We replaced the mayo with fat-free mayonnaise and reduced-fat sour cream. —Taste of Home Test Kitchen

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This quick and easy mashed cauliflower is a wonderful alternative to same-old mashed spuds, and it's healthier, too! —Nick Iverson, Denver, Colorado

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Yes, you can watch your diet and enjoy treats, too! These healthy brownies are the perfect cure for a serious chocolate craving. —Rita Ross, Delta, Ohio

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This family favorite is the same recipe my grandmother used. Now with the magic of the slow cooker, I can spend 15 minutes putting it together, walk away for five hours, and come back to "soup's on." Finish it with more milk if you like your soup a bit thinner. —Judy Batson, Tampa, Florida

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This is a simple pad thai loaded with crisp vegetables and zesty flavor. It’s quick, simple, and fresh-tasting. —Colleen Doucette, Truro, Nova Scotia

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Since I love variety in my cooking, I tried adding dried minced onion to my usual recipe in attempts to copy a bread I had tasted, creating these two tasty loaves. Using the bread machine on the dough setting is a great timesaver. —Ruth Fueller, Barmstedt, Germany

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A wonderful crust layered with herbed tomato sauce and toppings encourages my family of six to dig right in to this low-fat main course. —Denise Warner, Red Lodge, Montana

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We turned cheesecake into irresistible bite-sized snacks. Feel free to swap in any favorite flavor of jam. —Taste of Home Test Kitchen

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When my mom made this spaghetti sauce, the house would smell so good that I'd open the windows to torture the neighbors. It even tastes wonderful the next day, when the flavors have really melded. —Vera Schulze, Holbrook, New York

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A variety of winter vegetables gives the broth for this classic Jewish soup a deep flavor. You can use a few green onions instead of the leek. —Taste of Home Test Kitchen

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With tangy dried cranberries tucked inside and a creamy brown butter frosting, these mildly spiced pumpkin bars are doubly delightful. It's a good thing the recipe makes lots, because once you taste one, you won't be able to resist going back for more! -Barbara Nowakowski, Mesa, Arizona

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After craving tomato soup, I decided to make my own. My sister Joan likes it chunky-style, so she doesn't puree. Serve it with a grilled cheese sandwich. —Marian Brown, Mississauga, Ontario

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My family loves traditional tapioca, but I don’t always have time to make it. So I came up with this simple recipe that lets us enjoy one of our favorites without all the hands-on time. —Ruth Peters, Bel Air, Maryland

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For this lovely golden cake, I use fat-free yogurt to trim the calories. It's a comforting dessert for days when it's warm enough to dine outside. —Lauren Gilmore, Pennington, New Jersey

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Friends and neighbors look for these old-time cookies on the goody trays I make for them every holiday. They're irresistible for dunking into milk, and they bring back a nostalgic spicy flavor of Christmases past. —Elizabeth Flatt, Kelso, Washington

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Coriander and cumin are zesty updates to the familiar stuffed mushrooms. The addition of couscous makes them very filling and delicious. —Raymonde Bourgeois, Swastika, Ontario

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This only takes a few minutes, but this beef noodle soup recipe tastes like it simmered all day. —Margery Bryan, Moses Lake, Washington

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Both of my boys loved this makeover version of a family favorite, and even my husband, who is a bit picky, wants a piece in his lunch tomorrow! —Mary Lou Moeller, Wooster, Ohio

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This ramen noodle recipe makes a quick dinner with shrimp and carrots. This is delicious and so quick to fix. —Donna Hellinger, Lorain, Ohio

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You’d never guess these rich, velvety chocolate treats contain a can of black beans. Who would have thought black bean brownies would be so amazing? —Kathy Hewitt, Cranston, Rhode Island

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I invented this roast chicken to prove goat cheese really is delish. I served it to my skeptical family without telling them, and they gobbled it up. But any soft cheese will do. —Gilda Lester, Millsboro, DE

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This sweet-savory recipe is a favorite. Use Brie instead of blue cheese if you like things creamier. My tip? Bake the apples in a muffin tin so they won’t roll around. —Jessica Levinson, Nyack, New York

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I like to make this dish with our leftover turkey. It's a nice change from casseroles and so simple. Serve over rice, noodles, biscuits or toast. —Pat Lemke, Brandon, Wisconsin

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I love the way these fresh flavors blend. It's a snap to throw these wraps together for a quick, healthy lunch. The burgers can also be served on buns if you like. —Rachelle McCalla, Atlantic, Iowa

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We often start our stir-fry meals with this fast egg drop soup recipe— it cooks in just minutes flat. There are many versions of the recipe, but we like the easy addition of cornstarch to thicken the soup and give it a rich, golden color. I got the recipe from my grandma’s old cookbook. —Amy Beth Corlew-Sherlock, Lapeer, Michigan

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Originally Published: September 24, 2019

Lisa Kaminski

Lisa is an editor at Taste of Home where she gets to embrace her passion for baking. She pours this love of all things sweet (and sometimes savory) into Bakeable, Taste of Home's baking club. Lisa is also dedicated to finding and testing the best ingredients, kitchen gear and home products for our Test Kitchen-Preferred program. At home, you'll find her working on embroidery and other crafts.

32 Low-Calorie Comfort Food Recipes

food

32 Low-Calorie Comfort Food Recipes That Never Disappoint


By Hannah Loewentheil

Published Dec 4, 2020

Additional reporting by

Taryn Pire

You know those nights when you’re craving mac and cheese, but you really, really don’t want to sabotage a whole day of eating healthy? We’ve got you covered. Here are 32 low-calorie comfort food recipes that taste just like the real thing—despite all of them containing less than 500 calories per serving.

Damn Delicious

Recipes Under 200 Calories

1. Mini Cauliflower Pizzas (99 calories each)

No diet could ever keep us away from pepperoni.

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Minimalist Baker

2. Portobello And Butternut Squash Tacos (162 Calories Each)

Taco Tuesday just got even better.

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Recipes Under 300 Calories

3. Restorative Miso Noodle Soup (213 calories)

Helloooo, probiotics. This take on miso soup is just as soothing as the original, with the addition of hearty soba noodles, umami-rich mushrooms and spinach.

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Ambitious Kitchen

4. The Best Crispy Baked Chicken Nuggets (227 Calories)

The only thing better than this recipe (which uses tons of pantry staples)? The nugs only take 35 minutes to make.

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Damn Delicious

5. Chicken Zoodle Soup (227 Calories)

Just as comforting as the original, minus the carbs.

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The Recipe Critic

7. Herbed Lemon Garlic Chicken Skewers (266 Calories)

Serve these with an extra squeeze of lemon, if you're keeping things light. Or go all in on tzatziki (because it's too good to pass up).

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I Am a Food Blog

9. Oven-baked Orange Cauliflower (285 Calories)

Your favorite Chinese takeout spot will miss you.

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Damn Delicious

10. Quinoa Enchilada Casserole (285 Calories)

This calls for a fiesta.

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Wholesome Yum

11. Low-carb Stuffed Spaghetti Squash Lasagna Boats (287 Calories)

Beef, marinara sauce and *three* types of cheese? Even your kids won't mind that it's served in a vegetable.

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Well Plated by Erin

12. Baked Fish And Chips (291 Calories)

If the steak-cut fries aren't enough to convince you to try it, maybe the fact that it all comes together in one pan will.

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Recipes Under 400 Calories

14. Charred Sweet Potatoes with Pistachio-Chili Pesto (302 calories)

Sure, it's technically a side dish. But the fancy, citrusy pesto on top puts these spuds in entrée territory in our book.

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The Endless Meal

15. Healthy Apple Crisp With Coconut And Pecans (312 Calories)

That number doesn't include a massive scoop of vanilla ice cream...but we'll be helping ourselves anyway.

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Pinch of Yum

17. Veggie Fried Rice (329 Calories)

Load up this fried rice with your favorite stir-fry veggies, like bell peppers and onions.

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Pinch of Yum

20. Healthy Mac And Cheese (369 Calories)

Guys. It exists.

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Pinch of Yum

21. Vietnamese Chicken Salad With Rice Noodles (373 Calories)

Bring it to work and you'll be the envy of the break room.

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Food Faith Fitness

22. Keto Philly Cheesesteak Stuffed Peppers With Cauliflower (379 Calories)

Between the gooey provolone and tender chunks of top sirloin, you won't even miss the bread.

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Well Plated by Erin

24. Healthy Chicken Pot Pie (380 Calories)

Shred your own boneless, skinless chicken breasts or save time with a store-bought rotisserie chicken.

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Gimme Some Oven

25. Quinoa Fried Rice (383 Calories)

All the taste of takeout with none of the guilt.

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Well Plated by Erin

26. Healthy Chicken Parmesan (385 Calories)

Two types of breadcrumbs and a stint in the oven make the chicken just as crispy as the O.G.—no messy frying required.

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The Recipe Critic

28. Peanut Ginger Noodles (391 Calories)

Mmm, creamy peanut sauce.

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32. Oven-baked Chicken Kofta Wraps (488 Calories)

Kofta is a Middle Eastern meat dish that's typically skewered and grilled, but this one-hour rendition bakes it instead. Oh, and you'll want to make a double batch of the lemon-garlic aioli.

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Low Calorie Weight Loss Foods: Top 35

Low calorie doesn't mean tasteless or unnutritious. Fill your fridge with these fat-burning foods and they'll help you reach your dream weight!

Low-calorie donuts have not yet been invented, but there is a replacement for them. After all, just think about the amount of extra exercise you'll have to do to burn calories after a whole pizza!

To get you started, we have put together a list of the top 40 products from different departments in the supermarket.

You probably already know that there are "negative calorie" foods - they require more calories to digest than they contain. But even ordinary foods can be very low in calories! Of the 35 foods we've compiled here, 30 contain 100 or fewer calories per serving.

In addition, when you lose weight, you think about the fact that the product was not only dietary, but also satisfying. No one wants to starve all day long.

There's more good news: not all of the food on the list is "rabbit". In fact, the meat section, the dairy section, and other sections can be full of delicious, low-calorie foods that are also high in protein.

If you're hungry but calorie restricted, start with the list!

Vegetables

Watercress. 4 kcal per 1 cup

You should definitely include watercress in your low-calorie diet: a study from the Center for Nutritional Disorder Control has shown that watercress is the most nutritious, as these green leaves contain a lot of nutrients. Like other cruciferous plants, watercress is full of antioxidants.

Like other cruciferous plants, watercress is rich in antioxidants.

As is:

Heat oil in a large saucepan over medium heat. Add 3 chopped pears, one chopped potato and 1 tablespoon grated ginger. Pour in 4 cups vegetable broth, 1/2 tsp. salt and 1/4 tsp. black pepper. Bring to a boil, reduce heat and simmer covered for 20 minutes.

Then add 2 bunches of watercress, 2 tablespoons of red vinegar and 2 tablespoons of fresh tarragon. Heat for 5 minutes, pour in the juice of half a lemon and cook like a puree soup. Stir in 1 cup of almond milk and heat for 2 minutes.

Arugula. 5 kcal per cup

This peppery herb adds very few calories to your salad or sandwich. It's also high in bone-strengthening vitamin K. Like other salad crops, arugula is full of antioxidants. It can also be replaced with baby spinach.

As is:

To make a quick sandwich for lunch, place a few slices of bread in the toaster. Spread Dijon mustard on one slice and top with a slice of prosciutto, an apple slice, a handful of arugula and top with a second slice of bread.

Celery. 6 kcal per stalk

Celery has not earned superfood status, unlike, for example, kale, which has become a hipster icon. But celery adds crunch to a low-calorie salad, which is great! It's also a bulky food, in the sense that you can easily eat a few bags of celery without overeating.

Celery has not earned superfood status, unlike, for example, kale, which has become a hipster icon. But celery adds crunch to a low-calorie salad, which is great!

With so few calories, you get a huge amount of vitamin K, a very necessary substance that reduces the risk of death from cardiovascular diseases. There are reasons to include it in the list of products for weight loss.

How to eat:

Make hearty chicken noodle soup. Heat oil in a large skillet over medium heat. Throw chopped onions, chopped carrots and chopped celery into it and heat until the onions soften.

Add 4 cups chopped chicken breast, 1/2 tsp. salt, 1/4 tsp. black pepper and 1/4 tsp. chili flakes. Simmer until the vegetables soften, then stir in the cooked soba noodles and fresh thyme.

Chinese cabbage, 9 kcal per 5 leaves

Kale and spinach have taken all the glory, but these Asian greens are a worthy component of the weight loss menu. Another member of the cruciferous family, bok choy is incredibly rich in vitamin C and vitamin A, as well as disease-preventing antioxidants. It also has a milder flavor than other dark green leaves, which will satisfy any whim.

As is:

Separate the tops of the Chinese cabbage leaves from the stems and roughly chop the leaves. Slice the stems thinly. Heat oil in a frying pan over medium heat. Add stalks, chopped leeks (2) and 3 chopped garlic cloves; cook for 3 minutes until the stems soften.

Mix together Chinese cabbage leaves and 2 teaspoons grated lemon zest; fry until the leaves begin to wilt a little. Remove from heat, add 1 tablespoon lemon juice and salt to taste.

Radishes, 17 kcal per cup

Radishes add a little peppery flavor to meals, are very low in calories, and contain ample vitamin C. And our bodies require very high amounts of vitamin C to support the growth and repair of body tissues, including growing muscle mass. And do not forget the tops of the leaves, which are quite edible, also low in calories and nutritious.

Radishes add a little peppery flavor to dishes, are very low in calories and high in vitamin C.

How to eat:

Drizzle a pound of radishes with oil, sprinkle with salt and pepper. Spread on a baking sheet and put in the oven at 200 degrees for 35 minutes. Stir once. In a small bowl, combine 1/2 cup low-calorie yogurt, 1 teaspoon curry, and 1 tablespoon fresh lemon juice. Serve fried radishes with yogurt sauce.

Zucchini. 31 kcal per average vegetable

When you start cutting excess calories from your diet, be sure to add this vegetable to your grocery shopping cart. As you do this, keep in mind that zucchini is rich in hunger-fighting fiber, potassium, vitamin B6, vitamin K, and magnesium.

How to eat:

Using a paring knife or just a sharp knife, cut the zucchini into thin, thin noodle-shaped slices and fry in olive oil for a couple of minutes. Season cooked zucchini noodles with tomato-meat sauce and get comfortable at a pasta party.

Cucumber, 22 kcal per half cucumber

Cucumbers are about 95% water, which is a very, you know, low-calorie substance. This huge amount of water helps you stay in shape and will reduce the urge to steal those extra cookies. To add some fiber, remove it from the knife that was used to peel the cucumber - its skin contains the maximum fiber.

Cucumbers contain about 95% water, which is a very, you know, low-calorie substance. That Huge Amount of Water Helps You Stay Fit

As-is:

To make salsa, combine chopped cucumber and chopped bell pepper, diced avocado, jalapeno pepper, chopped cilantro, fresh lime juice and a little salt. Serve with fish.

Fruit

Plum. 30 kcal per plum

This sweet fruit will easily satisfy your sweet tooth and will not affect your physical fitness in any way. What more could you want when even supermarket fruits are rich in antioxidants?

As is:

Take 4 plums, remove the pits and chop. You will need half a cup of port wine, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole garlic cloves and 1/4 tsp. salt in a medium sized skillet.

Bring to a boil, reduce heat to medium and simmer uncovered, stirring occasionally, until plums soften (about 12 minutes). Serve with chicken breasts.

Grapefruit. 37 kcal for half a grapefruit

This is the lowest calorie fruit. Like other citrus fruits, grapefruit is a vitamin C heavyweight. The University of Arizona at Tucson found that eating grapefruit daily can help you lose weight, improve blood pressure, and lower cholesterol.

As is:

Cut a red grapefruit into wedges over a bowl and collect any juice that comes out. Combine grapefruit wedges, chopped avocado and thinly sliced ​​fennel root. Add grapefruit juice, 1 tablespoon olive oil, drizzle with salt and pepper. Garnish with mint leaves.

Strawberries, 49 kcal per cup

Strawberries are now available in supermarkets all year long. That's good, because it's low in calories and high in fiber, which fights fat, as well as vitamin C. Studies have shown that the more vitamin C you take, the easier you breathe during exercise, which is especially true for those with asthma.

What else? in 2014, the Journal of Nutritional Biochemistry found that eating plenty of strawberries helps keep coronary arteries healthy and clean and lowers blood cholesterol levels.

How to eat:

To make a super-nutritious Spanish gazpacho variation, combine 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, 1/2 cucumber, 2 leeks, 1/2 3 cups fresh mint or basil, 2 tablespoons olive oil, 2 tablespoons red wine vinegar, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Refrigerate at least 2 hours before serving.

Cantaloupe, 61 kcal per cup

The sweet, juicy flesh of cantaloupe is almost calorie-free, but rich in vitamin C and heart-protective potassium. Melon slices are good on their own as a snack, but you can also add melon to smoothies, yogurts, salads, and salsa. If you've never bought this melon before, look for one that feels heavy for its size and has a waxy skin. Avoid melons with soft spots.

The sweet, juicy pulp of white cantaloupe is almost calorie-free, but rich in vitamin C and heart-protective potassium.

How to eat:

To make a refreshing salad, toss baby spinach with diced melon, chopped cherry tomatoes, chopped cucumber, feta cheese and toasted almonds.

Blackberries, 62 kcal per cup

Blackberries are not only low in calories, they are also full of fiber - 8 g per cup, which helps you feel full.

By slowing down digestion, a high-fiber diet helps control appetite.

Blackberry has an impressive resume, which also includes antioxidants and vitamin K.

How to eat:

In a medium skillet, add 2 cups blackberries, 1/3 cup water, 2 tablespoons maple syrup, 1 tsp. cinnamon and 1/2 tsp. almond extract. Bring to a boil, reduce heat and simmer for 20 minutes, stirring occasionally.

Dissolve 2 teaspoons corn starch in 1 tablespoon water, pour into blackberry mixture, heat for 1 minute. Serve this sauce with oatmeal, pancakes, waffles, cottage cheese or yogurt.

Cereals

Bulgur, 76 kcal per 1/2 cup (cooked)

Bulgur is made from whole grain wheat that has been boiled and dried. It is rich in fiber, which helps to calm blood sugar levels.

How to eat:

To make a healthy porridge in the morning, take 2 cups of water, 2 cups of low-fat milk, 1 cup of bulgur, 1 teaspoon of cinnamon and 1/4 teaspoon of salt. Boil, stirring all the time, until the bulgur softens and has the consistency of oatmeal, 10 to 15 minutes.

Soba noodles, 113 kcal per cup (cooked)

Soba noodles contain 50% fewer calories from starch than whole grain spaghetti. These noodles are made from gluten-free buckwheat and are good for your six pack. Just make sure you buy noodles made from 100% buckwheat. If wheat flour is added there, the calorie content of the product will be higher.

As-is:

Cook noodles according to package directions (unlike regular pasta, these need to be rinsed after cooking) and add salmon, peas, carrots and chopped leeks. Drizzle with a sauce made from soy sauce, sesame oil, rice vinegar and sriracha.

Wheat bran, 31 kcal per 1/4 cup

Adding wheat flakes to your diet makes it more nutritious. Wheat bran is top of the list for magnesium and B vitamins. 6 grams of fiber in a quarter cup will help you stay full and lean.

How to eat:

To make delicious wheat bran pancakes, combine 1/2 cup wheat flour, 1/2 cup oatmeal, 1 tsp. cinnamon, 1 tsp baking powder and 1/4 tsp. soda. Mix 1 beaten egg with 1 cup low fat milk. Add all liquid ingredients to dry. Pour the dough into the hot pan: a quarter cup of dough per pancake.

Popcorn (31 kcal per cup)

Sure, multiplex popcorn is a sweet calorie bomb, but when you think of an easy snack, your waist won't mind popcorn. Since it is very bulky, it will fill you up with fewer calories than other snacks.

As is:

For an Asian-style snack, mix 1 tsp. curry, 1 tsp dry basil, 1/4 tsp. salt, 1/8 tsp. cayenne pepper and the grated zest of one lemon. Sprinkle this spice mixture over cooked popcorn.

Rice cakes without additives, 35 kcal per 1 pc.

When you crave something crunchy, rice cakes will satisfy you without causing irreparable damage to your body. They are made from brown rice and are a source of whole grains and carbohydrates. Avoid flavored and flavored breads so you don't end up with an unnecessary dose of sugar.

As is:

For a quick bite, spread some low-fat ricotta cheese on a rice cake and garnish with a few blackberries!

Shirataki noodles, 0 kcal in 85 g

These translucent, gelatinous noodles are made from the powdered root of the Asian konjac plant. It consists for the most part of an easily soluble, but difficult to digest fiber called glucomannan. Shirataki contains virtually no calories.

The taste of noodles is difficult to describe, but they easily take on the flavors of accompanying sauces and spices.

It consists mostly of an easily soluble but hard to digest fiber called glucomannan. Shirataki contains virtually no calories.

As is:

For a quick lunch, cook shirataki noodles according to package directions, then toss with pesto and halved cherry tomatoes.

Meat and fish

Turkey breast ham, 72 kcal per 80 g

When thinking about what to put on a sandwich, stop here. Turkey breast is the leanest meat. To avoid extra calories, try to read the packaging.

As is:

For a quick and healthy snack, take vegetables (carrots, zucchini, cucumber) and string them on a toothpick. Squeeze some mustard onto turkey pieces and add to impromptu skewers.

Cod, 70 kcal per 80 g

Cod does not contain many calories, but its tender white flesh is full of an impressive amount of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and fitness-induced muscle microtrauma. If possible, choose cod caught in the waters of Alaska.

How to eat:

Blend 2 cups arugula, 1/2 cup parsley, 1/3 cup almonds, 1 garlic clove, juice of half a lemon, 1/4 tsp. salt, 1/4 tsp. black pepper and 1/4 cup olive oil. Serve with fried cod.

Mussels, 73 kcal per 80 g

Here is proof that more mussels should definitely be included in the diet! They provide 10g of high quality protein per serving and they have the best ratio of protein per calorie. In addition, it is the least expensive of all seafood, and they are also high in omega-3 fats.

The European Journal of Sports Science conducted a study showing that a diet high in omega-3 fats helps to perform better in sports by improving blood pressure, which means that the muscles receive more oxygen during movement.

10g of high quality protein per serving, plus the best ratio of protein per calorie.

As is:

Heat vegetable oil in a large frying pan. Sauté the chopped onion and 3 crushed garlic cloves until softened (about 3 minutes). Add 1/2 cup white wine and cook until all liquid has evaporated (about 3 minutes).

Add a handful of halved cherry tomatoes, 1/2 cup water and 1/4 tsp. red pepper, salt, black pepper in a frying pan. Keep on low heat for about 4 minutes.

Add 1 kg of mussels to the pan, cover and cook for about 8 minutes until they open slightly. Those that did not open themselves, open them yourself.

Turkey legs, 91 kcal per 80 g

Time to satisfy your inner Flintstone. This tasty and low-calorie meat contains an impressive 16g of protein per 80g serving, giving you muscle growth. Just don't eat the skin so you don't add extra calories.

Soaking the legs in liquid will remove the gelatin from the connective tissue, making the meat soft and tender.

As is:

Heat the oil in a large skillet (large enough to fit all the legs) over medium heat. Season the turkey with salt and pepper. Add the legs to the skillet and cook until browned on both sides (about 6 minutes each). Remove the legs from the pan and lower the heat to low, adding more oil if needed. Add 1 chopped leek root, 2 chopped garlic cloves, and 1 tablespoon grated ginger; cook 5 minutes, stirring frequently, or until the legs are bronzed and soft.

Add 1-1/2 cups chicken broth to skillet. Pour in 1 cup of orange juice, 2 fresh thyme shoots, 1 tsp. cloves, 3/4 tsp paprika and 1/4 tsp. salt. Return legs to skillet, bring to a boil, reduce heat to very low, sticking toothpicks in every half hour to check doneness.

Chicken Breast, 92 kcal per 80 g

It's not the most interesting meat in your basket, but it's low in calories, full of muscle-building protein - nothing compares to chicken breast in these properties.

A high-protein meal helps in your battle in two ways: you stay full for longer, and you burn a lot of calories just digesting food.

It's not the most interesting meat in your basket, but it's low-calorie, full of muscle-building protein - few things compare to chicken breast for these properties.

How to eat:

Boil the chicken breast to keep it dry. Place the breasts in a large saucepan and add enough water to cover the meat. Bring the water to a light boil.

No need for boiling water! Reduce the heat to medium again, cover partially with a lid and cook for 15 minutes or until the meat is cooked through. Set the fire to a low boil and skim off any foam that appears.

Pork tenderloin, 92 kcal per 80 g

Pork tenderloin is a good, healthy meat that will fit into your diet in terms of calories. It also contains significant amounts of thiamine, a B-complex vitamin that your body uses to turn food into fuel for your workouts. And don't forget about protein: here it is 18 g per serving.

As is:

Heat 1 tbsp. l. oil in a large skillet. Cook 1 chopped onion, 500 g chopped pork tenderloin and 2 crushed garlic cloves for 5 minutes. Pour in a cup of red wine and boil for 5 minutes. Add a small jar of tomatoes in their own juice, 1 cup water, 1 cup brown rice, 1 chopped green bell pepper, 2 tsp. Dijon mustard, 1 tsp. dry oregano and 1/4 tsp. cayenne pepper, salt and pepper. Cook until rice is softened, about 30 minutes.

Beef steak, 100 kcal per 80 g

If you're looking for a meat that provides you with protein without ruining your meal plans, you've found it - beef. The fantastic ratio of proteins to fats, 6 to 1, makes it the best choice. Before cooking, marinate the meat - so it will be juicier and will not dry out during frying.

How to eat:

In a deep baking dish or container, combine 1/4 cup olive oil, 1/4 cup soy sauce, juice of 1 lime, 1/3 tsp. cumin. Add 600-700g of beef, cover and marinate in the refrigerator for at least 2 hours, turning once. Heat up 1 tbsp. l. oil in a grill pan or regular skillet over medium heat.

Remove the steak from the marinade, pat dry and season with salt and pepper. Cook, turning once, for 8-10 minutes over medium heat. Then let the steak cool down (10 minutes). Can be served in tacos.

Legumes

Soft Tofu, 31 kcal per 80 g

Tofu can have many texture variations. "Tender" tofu has less compressed water, so it tastes better and contains fewer calories than regular tofu. Tofu is good in dishes such as puddings, smoothies, spreads and salad dressings - where it brings its easily digestible protein.

How to eat:

To make a low-calorie post-workout shake, combine 1 cup coconut water, 80g tender tofu, 1 scoop protein, 2 tablespoons flax seeds, 1 cup frozen mango cubes, and 1 tsp. fresh ginger.

Beans in a can, 108 kcal per half cup

Beans are a quick way to get low-calorie vegetable protein and fiber. The protein and fiber in inexpensive kidney beans help slow-burn complex carbohydrates, which provide energy and satiety. And, if you search, you can find beans without salty liquid in a jar.

How to eat:

To make a healthy low-calorie salad for lunch, take a jar of beans, drain the liquid, chopped bell peppers, tomatoes, cucumbers and parsley. Drizzle with lemon dressing.

Lentils, 115 kcal per half cup

Few foods are as rich in nutrients as lentils. It's low in calories, yet packed with muscle-building protein, fiber, vitamins, minerals... and budget-friendly!

It is low in calories, but contains muscle-building protein, fiber, vitamins, minerals

As-Is:

To make a veggie burger, place 1-1/4 cups of dry green lentils in a medium sized saucepan along with 4 cups of water. Bring to a boil, reduce heat and simmer until lentils soften (about 25 minutes). Dry the lentils and set aside to cool. Then put it in a blender and beat until it is ground - but not to the state of powder.

Add 1/2 cup instant oatmeal, 110 g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped sundried tomatoes, 2 tbsp. l. balsamic vinegar, 1 tbsp. l. Dijon mustard, 1 tsp. cumin, 1 chopped garlic clove, salt and pepper to taste; whisk until smooth.

Shape the mixture into 6 medium pancakes and fry in a greased pan.

Dairy

Liquid Egg Whites, 25 kcal per 3 tablespoons

If you're looking for the purest, lowest calorie protein, a package of Liquid Egg Whites is here to help. In recipes, you can use them instead of whole eggs (3 tbsp equals 1 whole egg), and there is no need to break anything. Egg white protein is loaded with essential amino acids, making it a superstar among protein foods.

Egg whites are pasteurized so you can eat them straight out of the package so you can use them as an extra protein source in your smoothies.

How to eat:

In a skillet, fry 1/2 cup runny egg whites, 1 chopped zucchini and 1 cup chopped plum tomatoes until the egg whites are set. Stir often. Season the resulting low-calorie scrambled eggs with hot sauce.

Mozzarella, 71 kcal per 30 g

If you eat too much high-calorie fatty cheese, your six cubes can turn into one. But you can still eat cheese - if you have stocked mozzarella in your refrigerator. Compared to regular cheddar cheese, mozzarella has 61% fewer calories. So you can safely add it to sandwiches, pizza, tacos and scrambled eggs.

You can still eat the cheese - if you have some mozzarella in your fridge

How to eat:

Make caprese pasta salad: Mix whole-grain penne pasta with canned tuna, mozzarella, chopped cherry tomatoes and fresh basil. Separately, mix olive oil, balsamic vinegar, salt and black pepper. Dress this salad.

Skimmed milk, 83 kcal per cup

This cow juice helps you get protein without adding extra calories. Each glass also contains the bone-building trio of calcium, vitamin D, and phosphorus. If you don't mind spending a little, opt for organic skimmed milk, which comes from cattle not on antibiotics.

How to eat:

Make no stovetop oatmeal by mixing: 1/2 cup oatmeal, 1/4 cup regular or vanilla protein, 1-1/2 tsp. chia seeds and 1/4 tsp. cinnamon. Pour in 2/3 cup skimmed milk while stirring and top with a few chopped strawberries and nuts. Cover and let stand overnight in the refrigerator.

Low fat yogurt, 137 kcal per pack

Low fat yogurt is a good way to get quality protein and good bacteria (probiotics) without eating extra calories from fatty or sweetened yogurts. In addition to boosting the immune system and helping the digestive tract, probiotics make it doubly better!

Low fat yogurt is a good way to get quality protein and good bacteria (probiotics) and not gobble up the extra calories from fatty or sweetened yogurts.

As is:

Place 1/2 cup low fat yogurt, 1/2 avocado, 1 tbsp. l. lime juice, 1/4 tsp. chipotle or chili powder and a pinch of salt. Turn on the blender. Use the resulting mixture as a sauce for tacos, steaks or fish.

Nuts/seeds

Unsweetened almond milk, 30 kcal per cup

This nutty, dairy-free alternative to milk (made from ground almonds mixed with water, then strained) is much lower in fat than the nuts themselves, so it's a good, low-calorie option to add to oatmeal, post-workout cocktails or Sunday pancakes. Be sure to look for the words "no sugar" on the packaging.

As-Is:

Recover from a workout by blending 1 cup almond milk with 1/2 cup plain low fat yogurt, along with a few tablespoons of peanut butter, 1/4 tsp. cinnamon and 1 cup frozen strawberries.

Sauces

Red Wine Vinegar, 3 kcal per tablespoon

If you want to improve the taste of dressings and sauces without adding calories, make sure you have different types of vinegar in your kitchen, especially red wine vinegar. Many studies confirm that acetic acid slows down the absorption of food, which improves blood sugar levels and helps maintain satiety.

How to eat:

To make a delicious salad dressing, combine equal parts olive oil and red wine vinegar with chopped shallots, garlic, Dijon mustard, fresh thyme, salt and black pepper.

Thyme, 3 kcal per tablespoon

Fresh herbs such as thyme, basil and dill are a great way to spice up your meals and add flavor without adding extra calories. These flavor bombs also contain an arsenal of antioxidants, so your meal plan will be not only dietary, but also healthy with them.

Fresh herbs such as thyme, basil and dill are a great way to spice up your meals and add flavor without adding extra calories.

As is:

Mix 1 tbsp. l. fresh thyme, grated lemon zest, 1 tsp. garlic powder, 1/2 tsp. paprika, 1/2 tsp salt and 1/2 tsp. black pepper. Use the mixture to rub chicken, steak, or pork.

Cinnamon, 6 kcal per 1 tsp.

When it comes to oatmeal, smoothies and pancakes, cinnamon makes them taste great without sacrificing calories. Numerous studies, including a recent report from the Nutrition Institute, link cinnamon to improved blood sugar absorption, which reduces the risk of diabetes and ensures a longer feeling of satiety, increases energy, and reduces the risk of waist fat.

How to eat:

For a delicious pudding without going overboard in calories, bring 1/2 cup unsweetened almond milk to a "near-boil" over medium heat in a small saucepan. Remove the pan from the heat, add 80 g grated dark chocolate and 2 tbsp. l. cocoa powder. Leave for 5 minutes.

Stir until chocolate melts. Pour 2 tsp. grated orange zest, 1 tsp. vanilla extract, 1/2 tsp. cinnamon and 1/4 tsp. chili powder. In a blender bowl, pour the chocolate mixture, 1 packet of tender tofu, and 2 tbsp. l. maple syrup and beat until smooth.

Refrigerate the pudding for at least 2 hours before serving.

Table of low-calorie foods with calories

Dieting is fashionable these days. Freshly baked weight loss techniques replace each other almost as often as clothes on high catwalks. In fruitless attempts to find the ideal figure, many adhere to one or the other such diet. But there is nothing easier than to lose those extra pounds forever. All that is needed is to develop your diet in such a way that the lion's share of it is low-calorie foods.

Low-calorie foods

Do not be fooled: your favorite cheese with a high fat content on the wrapper, fried potatoes with all kinds of sauces, spicy sausage with pieces of bacon or donuts soaked in sugar syrup for weight loss are not at all suitable and will not fall into this category by definition.

The lowest calorie foods are fresh uncooked fruits and vegetables, berries, low fat dairy products, light meats and fish. They can be eaten in any combination and in almost any quantity: even if you chew 3 kilograms of cucumbers or apples in a day, this is unlikely to adversely affect your figure, but for weight loss it will be very useful.

What are the lowest calorie foods that can be used for weight loss? The list below of approximate calorie content per 100 g of product will help you navigate when compiling a menu, and the table below includes the exact calorie content of each product separately.

0-20 kcal: any greens, bamboo shoots, cucumbers, watercress, lettuce, white radish, tomatoes.

The more water in a vegetable or fruit, the fewer calories it contains, because water does not contain any substances. That is why the presented vegetables in terms of energy do not weigh practically anything: they have the highest water content.

For weight loss, pay special attention to greens: being deprived, in fact, of calories, it contains substances that have a beneficial effect on the general condition of the body.

20-30 kcal: lemon, sweet pepper, celery, pumpkin, broccoli, coriander, spinach, mushrooms, almost all varieties of cabbage, eggplant, cranberries.

This list, again, includes only the healthiest and slimming foods.

For example, lemon helps cleanse the body of toxins and toxins, sweet pepper contains a record amount of vitamin C, which supports our immune system, and pumpkin is an excellent prophylactic against diseases of the cardiovascular system.

30-40 kcal: courgettes, strawberries, grapefruits, melons, radishes, limes, watermelon, green beans, pomelo, onions, peaches, radishes, low-fat yogurt.

Slightly more nutritious than vegetables containing a lot of water are fruits. That is why they entered our list just now. This is due to the fact that fruits contain natural sugars, which are the reason that fruits taste sweet.

Nevertheless, many effective diets for weight loss are based on fruits, and daily inclusion of fruits in the diet will help the body to be fed with vitamins and energy.

In addition, not all fruits are equally high in calories. For example, in 100 g of watermelon there are only 30 kcal, unlike, for example, grapes, in 100 g of which there are already 67 kcal. In addition, some fruits actively burn excess fat! For example, grapefruit is an excellent tool for weight loss - a quarter of this citrus fruit destroys as much as 800 kcal in the body!

40-50 kcal: apples, carrots, oranges, plums, nectarines, celery root and stalks, apricots, beets, blackberries, gooseberries, feijoa, cranberries, fat-free kefir, skim milk.

For the first time, sour milk is included in this category. True, fat. They are in the sour-milk group - the lowest calorie.

Natural milk in terms of energy will weigh more. For example, the calorie content of 2.5% kefir will be 50 kcal, and ordinary homemade - already 63.3 kcal.

50-60 kcal: cherries, red currants, pears, raspberries, blueberries, potatoes.

Despite the calorie content, the products included in this list must be on the menu of all family members.

Cherry - for the unique ability to purify the blood from toxins and harmful compounds, blueberries - for the ability to maintain eye health, red currant - for the ability to remove salts of heavy metals from the body.

60-70 kcal: cherry, kiwi, pomegranate, grapes, blackcurrant, mango.

Some foods on this list are best avoided. For example, grapes, a kilogram of which can be easily crushed and not even noticed. Cherries also disappear from the bowl phenomenally quickly. But pomegranate, for all its calorie content, is extremely useful for the body, having a beneficial effect on the composition and quality of blood.

Low-calorie meats - chicken, veal, turkey, lean beef. Flounder, carp, pike, perch, as well as shrimp, squid, crab meat - all these low-fat seafood can also be included in the menu.

Weight Loss Recipes

Recipes for low-calorie meals, as a rule, consist of the same calorie-free ingredients. These can be recipes for fresh vegetable or fruit salads, vegetable snacks. Low-calorie and recipes with a minimum amount of vegetable and butter, sugar, fatty meats and fish, eggs, or those in which these products are not present at all.

Cereal porridges with vegetables, first courses in vegetable broth, pieces of meat or fish of low-fat varieties baked in foil with spices, steamed vegetables - all these recipes contain a minimum of calories with a maximum of benefits.

It is noteworthy that quite ordinary recipes for very weighty meals in terms of energy can be altered in such a way that they have few calories and are quite suitable for weight loss.

For example, when preparing ordinary kefir pancakes, nothing prevents using kefir with the indication “0% fat” on the package instead of the usual one, natural low-calorie sweeteners such as stevia instead of sugar and frying not in oil, but without it at all - in a pan with a non-stick coating . Or take, for example, recipes for meat cooked in the oven.

Most of them use mayonnaise, which is neither diet nor low-calorie sauce by any means. Meanwhile, the problem is easily solved. It is very easy to replace it with low-fat sour cream flavored with spices and herbs. Such a sauce will be much healthier and, by the way, tastier.

And if you can't imagine your life without sweets, choose dessert recipes, again, with low-calorie ingredients. You can replace sugar with the same stevia, it is better to take skimmed milk or with a minimum fat content. Can't give up chocolate?

Then it is better to take one with a cocoa content of at least 72%: yes, it is dark chocolate, but it does not contain excess sugar and milk. The best sweets for tea for you can be marshmallows, marshmallows and marmalade.

If store-bought sweets don't inspire confidence in you, you can easily make your own: their simple and easy-to-prepare recipes are well known and posted on many Internet cooking sites.

Diet drinks

Liquids that are ideal in terms of calories are water, green and black tea, herbal teas, black coffee. They weigh… 0 calories. Of course, provided that two or three teaspoons of sugar or honey are not added to them and 100-200 ml of cream or full-fat milk are not poured.

That is why nutritionists recommend drinking 2–2.5 liters of pure water or herbal tea per day: such a drinking regimen will not only provide the body with the liquid we need so much, but also help to lose extra pounds.

Complex drinks, such as cocktails, whose recipes include milk, sweeteners, cream, should not be consumed often. Well, to conjure over them, slightly modifying the classic recipes, is also not forbidden.

The table below will help you figure out the calorie content of foods and create the optimal menu for the day. Hanging in a visible place in the kitchen, such a table with an indication of the energy value of each product will help to prepare tasty and healthy meals for the whole family.

Product name Calorie content per 100 g of product, kcal
Vegetables
Green 13
Cucumbers 15
Tomatoes 19
Radish 19
Asparagus 20
Spinach 22
Zucchini 23
String beans 24
Eggplant 24
Cabbage 27
Pumpkin 28
Mushrooms 30
Bow 41
Polka dots 55
Potato 83
Fruits and berries
Lemon 31
Mandarin 38
Orange 38
Pear 42
Raspberry 42
Drain 43
Peaches 44
Apples 45
Apricots 46
Cherry 52
Pomegranate 52
Milk and dairy products
Fat-free kefir 30
Skimmed milk 31
Fat-free cottage cheese 88
Sour cream 10% 115
Cream 10% 116
Meat and offal
Beef liver 125
Lean chicken 135
Veal 131
Chicken liver 140
Beef tongue 146
Rabbit 183
Beef 187
Fish and seafood
Seaweed 50
Mussels 50
Pollock 70
Kalmar 75
Cod 78
Blue whiting 81
Burbot 92
Sudak 97

Such a table will serve as a strong support for housewives who care about the health of all members of their family.


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