Skip to main content

Fast and Easy Low-Calorie Meals

Having lost 50 pounds and kept the weight off for over 10 years, VirginiaLynne seeks to help others reach and maintain a healthy weight.

Omelet made with no fat cheese, low fat ham and egg substitute.  100 calorie Thomas English Muffins.  Sliced fruit with no sugar whipped cream.  Meal under 350 calories!

Omelet made with no fat cheese, low fat ham and egg substitute. 100 calorie Thomas English Muffins. Sliced fruit with no sugar whipped cream. Meal under 350 calories!

Help for Moms Like Me!

Have trouble eating right? Me too. Life with my five kids is very busy. Too often, I won't prepare the right foods I need to keep my weight down. Finally, I decided I needed to make some changes. Here are five tips that helped me lose 50 pounds and keep it off.

1. Make a Plan

Eating low-fat and low-calorie meals can't happen if you just shop, cook and eat the way you did before. So the first thing to do is to plan what you are going to buy and eat.

You might want to follow one of the healthy diet plans available. Many of them are online and free. I've used both MyFitnessPal (free online), SHEDD (book), and Naturally Slim (paid for by my work). Whatever plan you choose, be sure to commit to keeping up the plan for at least 10 weeks. After losing 50 pounds over a 2-year period and keeping it off for another 8 years, I know I need to continue in a lifestyle of good eating so I don't regain that weight.

Healthy Eating Survey

Making a stir-fry with bagged vegetables, leftover chicken and leftover spaghetti or rice is one of my favorite healthy meals.

Making a stir-fry with bagged vegetables, leftover chicken and leftover spaghetti or rice is one of my favorite healthy meals.

2. Shop for Healthy Substitutes

Since part of my goal has been not only to get in better shape myself but to help my family eat better, I wanted to see if there were some easy substitute foods that I could switch out for the whole family.

One food I switched was bread. I started buying Nature's Own bread, which has some varieties which are much lower in calories but the same size and taste as any other bread. Even though we were previously all-white bread eaters, my family has not really protested at switching to lower calorie, all-wheat bread. I also switched to buying Turkey bacon, fat-free cheese, and fat-free butter. I also use sprinkles of cinnamon sugar and parmesan cheese on fat-free butter as an alternative to regular butter.

3. Add Veggies, Reduce Fat & Sugar

More Vegetables: Copying from the idea of the book where a mom hides vegetables in lots of things including brownies, I've tried to put more vegetables in lots of different things. For example, I cooked and mashed a variety of squash, carrots, and other vegetables and then added them to soups and bottled spaghetti sauce. I was surprised at how well my kids ate the sauce and I actually liked it better than the plain kind.

Less Sugar: My next quest has been to find ways to cook things we like differently so that they are healthier. Sometimes that means using a sugar substitute. I've really been surprised at how Stevia and some of the newer substitutes taste pretty good. You might want to try using those in one of your favorite recipes, or try cutting the sugar in half, or using fruit to sweeten instead of sugar. Applesauce works well in some recipes too.

Less Fat: My current favorite cooking technique is using those non-stick sprays, especially the butter flavored ones, for cooking instead of oil. I've been really surprised at how well this works. I make some Potstickers, Wontons, and Egg rolls this way, and they are excellent. In fact, I was surprised because the Egg Rolls were mostly made of chopped up vegetables my kids won't usually eat, but they gobbled them up. Me too! Best of all, I've found you can freeze these and then take them out and cook them quickly.

Kale Vegetable Soup.  I often make healthy soups by putting everything in the crockpot in the morning for a fast meal at night.

Kale Vegetable Soup. I often make healthy soups by putting everything in the crockpot in the morning for a fast meal at night.

4. Plan a Weekly Menu

One thing that has really helped me out is to plan out a menu so that I know what I'm cooking that week and can be sure I keep easy and healthy things in stock. Here are some of my favorites that anyone can make, even my older kids:

  1. Hamburger: Everyone likes a burger, but this All-American treat does not have to be full of fat. For a fast meal, I use frozen ready-cooked Turkey or low-fat Hamburgers. Or I buy 97% fat-free hamburgers to cook myself on the grill or in a pan. To keep the calories down, I use small buns. This can be a great, fast meal for under 250 calories. For gourmet taste, I use slices of pineapple, Turkey bacon, and Teriyaki sauce, and/or sauteed mushrooms with fat-free cheese to make this a special burger.
  2. Hot Dogs and Chili Dogs: Just like the hamburgers, you can get these in turkey or low-fat versions which are under 100 calories. Don't forget to check the different buns to find the one that is the lowest in calories and fat. I've been very surprised to find that there is a wide variety of difference in calories of bread products, most of which taste exactly the same. We also make these more special by adding a low-fat chili and low-fat cheese.
  3. Panini or Grilled Sandwich: My mom got me a panini maker, so I often use this for sandwiches. I like sourdough, low-fat ham, and Swiss with honey mustard. Makes a quick dinner.
  4. Salads to Go: I love a salad but often don't take the time to make them. However, I've found that I can make salads ahead of time and that works so much better for me. To keep them fresh, put a wet paper towel on top of the salad and then cover it with plastic wrap. The lettuce really freshens up and stays crisp for even two days.
  5. Skillet Pizza (or in an oven): To make a quick individual pizza, put a flatbread or low-calorie tortilla in a skillet, put on the sauce and non-fat cheese, with either low fat Turkey pepperoni or chopped leftover chicken or low-fat ham on top. Cook on low heat until the cheese is melted. Slide on a plate and cut slices. Depending on your ingredients, you can have a very tasty meal for 200-300 calories.
  6. Skillet Fajita: Same idea as the pizza, but put on chopped low-fat meat, beans, salsa, non-fat cheese, non-fat sour cream. After cooking and sliding on a plate, add lettuce and tomatoes.
  7. Soups: I love a good soup with bread for lunch. I like to make homemade soup, but to save time, I often find a good store-bought soup and then add more vegetables to it like sauteed mushrooms, a can of tomatoes, onions, navy beans, green beans, or corn. I also will often fry up some onions and red peppers to add to a soup or even some carrots. I eat a bowl of soup with two pieces of bread with no fat butter and parmesan cheese.
  8. Omelets: One of my favorite go-to meals is an omelet with vegetables, a little ham, and low-fat cheese. I like to serve it with low-fat sour cream and salsa, or else with spaghetti sauce and parmesan cheese on top.
  9. Veggie Pasta: I love the fact that pasta has so many uses. I often cook up a big pot of pasta to have on hand for a couple of easy meals during the week. Did you know you can use spaghetti for either Italian or Chinese meals? It just depends on the sauce you add. If you choose veggie pasta, or one made with chickpeas or whole wheat, you will have an even healthier choice. I make a stir fry of vegetables like zucchini, carrots, mushrooms, and broccoli, then I either add in a marinara sauce for an Italian pasta meal or a Chinese Stir-fry sauce, for a Chinese meal. You can also add in meat like chicken, or fried Tofu. You can either put the mixture on top of pasta or add the pasta into the pan and stir it together before serving. Easy and delicious!

5. Keep Healthy Snacks Available

Perhaps the best thing I've done in my supermarket scans is found some healthy snack foods that I keep on hand all the time which I like. One of the things which make dieting work for me is to make sure that if I really feel hungry I eat something. If I have something on hand which is fast but not too many calories, then I can keep myself from grabbing something I shouldn't eat.

I've found that if I put some of these out on the kitchen table, everyone tends to reach first because they are available. After a trip to Costa Rica, I started to serve fruit sliced on a plate just like we had seen there and everyone loves it. I use whatever fruit is in season and have it on the table almost every afternoon.

Here are some of my favorite healthy snacks:

  • sugar-free pudding (60-70 calories)
  • apple slices
  • fat-free yogurt (check calorie counts! Get one which is 70-90)
  • no fat, no sugar granola (see my homemade recipe)
  • Granny Smith Apple Sauce (lower in calories but better taste)
  • pretzel sticks (I often eat these with one of the above)
  • apple slices (Honey Crisp Apples are fantastic and don't get brown when you slice them)
  • banana
  • grapes
  • canned mandarin oranges
  • pineapple
  • granola bars (lots of different kinds, look at calories)
  • cereal (check calories): mix with raisins, dried cranberries, and mini-marshmallows
  • fat-free sliced cheese (with low-fat ham) layer, roll up and slice
Scroll to Continue

Your Ideas?

I found the above video that suggests meal prepping and storing in containers ahead of time. I do that for lunches and think it is a great idea. I bet my readers have some ideas for how to make fast and easy diet meals. I'd love to know your tips! Share them in the comments.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


Alexa Rain from egypt on November 21, 2017:

fantastic meals, i will try them all, it is easy, fast, healthy and creative.

your article full of strategies.

Great Hub!

SJ9190 on October 24, 2013:

As we know that, in this world everyone is very conscious about their health. For that purpose, they avoid their favorite food. But u give us healthy and delicious recipe as well. Thanks dear

Carolyn Sands from Hollywood Florida on July 14, 2013:

LOVE! LOVE!! LOVE!!!! All of the info you have given. Much thanks.

Voted aweome, interesting and useful.

Virginia Kearney (author) from United States on May 11, 2013:

Great advice. In my article about Healthy Chinese Meals I talk about this and the fact that you can ask restaurants for their nutritional menus, or look them up online.

Foyjur Razzak from Dhaka on May 11, 2013:

You may still eat out at restaurants when trying to lose weight. Just remember that this plates and meals at restaurants are really big. Ask your server to set several of your leftovers in a take-out container. This can aid you to consume an appropriate variety of calories while giving you dinner for your following day.

Virginia Kearney (author) from United States on March 19, 2012:

klside--thanks for stopping by! My latest favorite snack is bananas with vanilla yogurt and a little granola on top for crunch. Tastes like a dessert!

klside on March 18, 2012:

These are great quick meal ideas that seem tasty. I'll definitely have to try some of these out!!

Related Articles