Yummylicious food just for all you calorie-conscious people !
Daily meal plan
Try to avoid eating restaurant, street and “outside” food.
Because eating at home can be equally delicious.
Calculate your calorie goal
YOUR CURRENT WEIGHT X 12 = amount of calories needed to maintain your weight
- Breakfast : Red Pepper & Goat Cheese Frittata, 179 calories
A frittata is a baked omelet, far easier because it lacks that pesky step of flipping it.
Ingredients
- 2 tablespoons olive oil
- 1 onion, thinly sliced
- 2 red bell peppers
- kosher salt and pepper
- 10 large eggs
- 1 cup fresh flat-leaf parsley
- 4 ounces soft goat cheese
Directions
- Heat oven to 400° F. Heat the oil in a large ovenproof nonstick skillet over medium-high heat. Add the onion and cook, stirring occasionally, for 3 minutes. Add the bell peppers and 1/2 teaspoon salt and cook, stirring occasionally, until the vegetables are soft, 8 to 10 minutes.
- In a medium bowl, whisk the eggs, 1 teaspoon salt, and 1/4 teaspoon pepper. Mix in the parsley. Pour over the vegetables in the skillet, stir once, and crumble the cheese over the top.
- Transfer to oven and bake until the center is set, 18 to 20 minutes. Slide out of the skillet and cut into squares before serving warm or at room temperature
- Lunch: Garden Pasta Salad, 205 calories
This lightly dressed pasta salad gets lots of flavor from kalamata olives and basil. A colorful mix of diced bell pepper, shredded carrot and tomatoes adds vitamins and minerals.
Ingredients
- 2 cups whole-wheat rotini, (6 ounces)
- 1/3 cup reduced-fat mayonnaise
- 1/3 cup low-fat plain yogurt
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon red-wine vinegar, or lemon juice
- 1 clove garlic, minced
- 1/8 teaspoon salt
- Freshly ground pepper, to taste
- 1 cup cherry or grape tomatoes, halved
- 1 cup diced yellow or red bell pepper, (1 small)
- 1 cup grated carrots, (2-4 carrots)
- 1/2 cup chopped scallions, (4 scallions)
- 1/2 cup chopped pitted kalamata olives
- 1/3 cup slivered fresh basil
Directions
- Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water.
- Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil;
- Dinner: Fragrant Fish Soup, 229 calories
Lemony rice, delicately flavored broth
and gently poached tilapia are topped
with a colorful blend of vegetables and herbs.
The aromatic mint provides fresh and complex flavor.
Ingredients
- 1 cup jasmine rice
- 2 cups water
- Zest and juice of 1 lemon
- 4 cups reduced-sodium chicken broth, or vegetable broth
- 1 pound tilapia fillets, or other firm white fish (see Tip)
- 4 cups bite-size pieces arugula, or watercress (about 1 bunch), tough stems removed
- 1 cup finely shredded carrots
- 1/4 cup very thinly sliced fresh mint
- 2 scallions, finely chopped
Directions
- Combine rice and water in a medium saucepan. Bring to a simmer over medium heat; cover and cook until the water is absorbed, about 20 minutes. Stir in lemon zest and juice.
- Meanwhile, bring broth to a simmer in another medium saucepan over medium-high heat. Reduce the heat so the broth remains steaming, but not simmering. Add fish and cook until just tender, about 5 minutes. Remove and break into bite-size chunks.
- Divide the lemony rice among 4 bowls. Top with equal portions of the fish, arugula (or watercress), carrot, mint and scallions. Ladle 1 cup of the warm broth into each bowl and serve.
Bon Appetit, guys !
Picture credit : Delish.com
