Five meals 300 (or less) calories

Sometimes coming up with a healthy meal is the last thing you want to spend any time thinking about.  Here are five basic meal plans with approximate number of calories for one serving to kick start the process with room to add more calories, such as fruit or whole grains.  Reminder: the number of calories for each individual to maintain or lose weight will depend on gender, age, activity level.  The average woman needs between 1600 and 2000 calories a day.

Salad Plate  –  200 calories

Plate (about 2 cups, loosely packed) of  mixed lettuces, spring greens, iceberg, romaine with chopped vegetables (carrots, cucumbers, celery, etc. –   15 -25 calories , sliced hard boiled egg (40 calories) cheese (45 calories), diced apple   (45 calories) and nuts (45 calories).  If using dressing check serving size, calorie and carb count on label

Chicken dinners – 300 calories

Grilled chicken breast – 240 calories – 0 carbs

Sesame Green Beans, 1 cup – 40 calories

Side salad, 1 cup of greens – no dressing – 8 calories

Pork Chops – 300 calories

Wicked Good and Easy Pork Chops – 200 calories

Green Beans, steamed, 1/2 cup – 17 calories

Fried apples, 1/2 cup – 74 calories – 15 carbs

Spinach Salad with lemon garlic dressing –  12 calories

Fish  – 300 calories

Baked tilapia fillet – 100 Calories

Sunny Broccoli Salad , 1/2 cup – 100 calories

Corn, 1/2 cup –  70 calories

OR baked potato slices, 1/2 cup – 80 calories

Beef – 300 calories

Roast beef, 3 oz –   150 calories

Diced Potato/Carrot, 1/2 cup – no gravy   50 calories

Spring Green Salad with apples, 2 cups loosely packed– 100 calories

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