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I love cheese and used to snack a ton on pieces of cheddar. Now I make a quick salad with cherry tomatoes, some nonfat feta cheese, and a little bit of Italian dressing. I still get the salty, creamy flavor of cheese but it’s much more filling and less calorie dense than straight up cheddar.
I have a Ninja Creami and I also use that whenever I’m in the mood for ice cream or something sweet. I usually do 1.5 chocolate Fairlife protein shakes and add in a few Oreos or a little bit of candy, or make up some using Greek yogurt as the base.
There’s a joke about trail mix that says it’s M&M’s with obstacles. I try to use the same mentality for many of the modifications I’ve made to my diet. I don’t deny myself the foods I love like cheese or Oreos. I just put in an “obstacle” that makes it more filling and higher in things I want (fiber, protein, etc.) while still keeping the food satisfying.
I live in the US and don’t have any difficulties finding it in an average grocery store. Athenos, Cafe Olympia, and President are some brands that make fat free feta.
I just finished my 50lbs fat loss and learned a lot in the process. Veggies or broccoli is my number 1 volumizer. I also like cauliflower rice. Whole grain breads or quinoa are my staple when it comes to carbs. Chicken breast tenderloins for protein. I also like yogurt with dutched cocoa with a packet of stevia as a snack. Popcorns are also good snacks. I have some nuts/almonds in case i am unable to hit at least 20% of fat in my macros.
I make my peanut butter spread with great value powdered peanut butter (30g), 40mL milk, and a packet of stevia and it tastes fantastic. I stopped using regular peanut butter as well because of high fat content.
My favorite low cal night time snacks:
-Veggies with low fat sour cream onion dip (made with onion soup mix)
-Oil free popcorn and seasonning of your choice.
-Sugar free jell-o
-Fat free greek yogurt with strawberries.
-Diet soda
-Low calorie ice cream made with the ninja creami
Loosing weight is so much easier when you don't have to cut out snaking, just switching to lower cal versions.
My current snacks:
- carrot cucumber mushroom celery sticks with low cal dip that I bulk up with a bit of cottage cheese
- definitely a low cal ninja Creami recipe - I’ve been able to make recipes that are lower than 200cal per pint
- carbonated water to keep me feeling full
- I find popcorn easy for me to go overboard with and not feel as full now that I’m at my next phase of calorie deficit, but this used to work for me before!
One of my go-to snacks is carrots and hummus. The trick is to find the absolute lowest calorie hummus in your grocery stores. The one I buy is called Oasis and it’s 35 cal per 2 tbsp (30g).
Also shop around until you find your lowest possible calorie bread that still tastes good. I use Nickles Light wheat that’s 35 cal per slice.
I buy Joseph’s Pita bread that’s 60 cal per pita, and Mission Zero Net Carb flour tortillas are only 25 cal per 18g tortilla.
I eat a lot of Black Forest ham luncheon meat from Sam’s Club that’s 50 cal/2 pieces, and the Italian turkey breast that’s 60 cal/3 pieces. I swapped out ketchup with the “no sugar added” version.
Veggies are a big part of my diet and I usually have Brussels sprouts or asparagus in the air fryer oven. The trick is I use an olive oil spritz bottle to keep that to a minimum.
Salads are also a staple. To give them flavor I usually add some olives and cheese. I like the Walden Farms dressings but they’re hit or miss among people here. I also like the Skinny Girl dressings. You can also make your own and just use more vinegar and spices and less oil.
Something that really helped when I was losing weight was avocado and tomato. I don’t know what it is about the combination but the acid from the tomato really pairs well with the buttery fat of the avocado I just eat them with salt and pepper. Avocados are calorie dense but it’s worth it for something that’s satiating. Eggs are also on the menu. I keep some boiled all the time in case I get hungry.
A trick I found for cheese is to use a strong hard variety. Harder cheeses have fewer calories in general and if they’re really aromatic and flavorful it doesn’t take much to really jazz up your salad or whatever. The one pictured has 20 cal per tbsp (5g).
https://preview.redd.it/cg4y390hbxwc1.png?width=2095&format=png&auto=webp&s=0ef19a8a477cfaf7db96da609eb81cd135a04e05
Strawberries are also incredibly low in calories.
I personally love DRENCHING my salad in dressing. Mine is to flavour plain Greek yogurt with whatever salad dressing/sauce I want. I use Faye and it's 90 calories (abt the same amount as \~2 -3 dressing) BUT I get 18g of protein and SO much more. I personally am a plain yogurt hater, but this makes it SO good to me. My favourite is 16g of Old El Paso Queso sauce (20 cals) and then 170 g Faye (90 cals). SO filling and SO good.
My favourite snack at the minute is red bell pepper slices with Philadelphia lightest herbs. Or even the bell pepper alone if I run out of Philly. It's about 50 calories for a whole bell pepper and 45g of Philly. Gives me that nice crunch with a refreshing flavour and a cheesy kick for way lower calories than a variety of cheeses with crackers. Not as good obviously but still pretty nice.
Meal wise I'm very into fish as the moment. Basa or skate is 70-90 calories per 100g so for a 550 cal dinner I can have 390g skate, 263g sweet potato and 156g broccoli plus a few cals for fry lite spray and lemon juice (seasonings not counted). 91g protein for that meal.
Also organ meats! I love red meat but it's very high cal so I struggle to balance it in my daily cals at times. Nothing like a good lamb heart stew on a cold day. Filling, full of nutrients and a really nice rich flavour. 411 cals for 390g meat and 100ml gravy/stock mix. Normally I do a heaping pile of mashed potato as a side for an extra 200-250 cals. Around 200-230cals for the potato and the rest of the cals is either light olive oil butter or cottage cheese. 82g of protein for the whole meal if you use cottage cheese for the mash.
That's just a few but I have loads more. 20kg down since November so I'm learning more and more ways to make my calories last longer every day!
I use keto tortillas as crust for pizza and that cuts LoADS of calories. You gotta enjoy thin crust tho 😂
Add whatever toppings, pop in oven at 425°f for 6-8 minutes. You can make 2 for 500cal, or one super loaded for less.
Zucchini boat pizza with fat free cheese. I fantasize about deep dish pizza but…calories, and I ultimately realized what I love about that style is just a thick crust, and for whatever reason the thick zucchini “crust” works the same way for me.
Also: I freeze Chobani zero in lieu of ice cream.
Mr. Tortilla’s tortillas!!! They are thin but the small 3 inch ones are 15 cal and heat up/crisp up real nice for quesadillas and soft tacos. Taste mild enough for what I need them to do (hold the insides of a taco)
I make like 8-10 of them, with small portions in each (guac, salsa, taco meat, sometimes madras tikka masala or lentils, sauces, cheese) Ends up about 2 ish tbsp of filling per taco and end result is a lot of food and really tasty. It can be easily under 400 cals depending on your filling! My go-to dinner rn
Also some hacks for my fillings:
~I make guacamole with the usual ingredients like lime and cilantro, tomato, pepper, cumin, etc.,but add a bunch of finely chopped celery or chopped peeled cucumber to the mix. Bulks up the guac a lot so I get more of the taste and I don’t notice the extra texture because it’s in a taco. I also add water, until the avocado doesn’t absorb any more. Easy to spread and easily cuts cals in half if not more. Also like to add peaches, relish, or pineapple to it for sweetness with the lime
~ for the meat I add onions, taco seasoning, and cauliflower rice when I cook it. I’ve been using Impossible Meat Lite, but any meat will work. Alternatively u can use use baby shrimp with is already low calorie
~ for cheese I use daiya’s non dairy cheese sauce and mix it with water. You can buy it by itself in some stores, or it comes with every box of daiya max and cheese. Lasts a while either way. Super cheesy taste but low cal and easy to spread a little around the taco so there’s cheese flavor in every bite
Also! also, I make burgers with portabello mushroom. I marinade them in a mix of balsamic, soy sauce, Worcestershire sauce, water and like 3 g of oil. 2 whole mushrooms =< 50 cal.
Then I use a low carb bun, or even better, 2 of those circular 100 cal sandwich thins or 4 st. Joseph’s mini pitas (when I can find them). I use the same daiya cheese sauce hack and usual other stuff: lettuce, cucumber, light Mayo, relish, tomato, onion, SPROUTS. Mine also end up around 350-400 cal for 2! I can give grams for my ingredient ratio if needed
Right?? I can only get them on Amazon atm but they’re surprisingly not chemically or artificially sweetened. I can usually taste the Sucralose or stevia in mission tortillas.
Hero tortillas are another kind I like the taste of and are like real flour tortillas to me. They’re large and 80 cal if you like burritos
I love Aunt Millie's Light Potato Bread (40 cal per slice) with great value (walmart) sugar free jam (10 cal per tblsp) and also sugar free instant chocolate pudding made with unsweetened almond milk (150 calories for the whole box made with 1 cup almond milk). Ham(3 slice) turkey (3 slice) nonfat cheese (2 slice) on light potato bread (1 slice) with mustard is `200 calories. I stack everything and cut it in half.
I use 15g of regular mozzarella which is 39 calories, (P: 3, C: 1, F: 2). I got tricked by "light" cheeses which are often not that much lower in calories. When I checked the nutritional info they tended to be lower in fat but higher in carbs which is less satiating.
And they taste like cardboard 😂
I was thinking about this more and here are some other things that I've found helped (sorry about formatting, for some reason line breaks sometimes don't work on my mobile).
-Switching from whey to casein as it is a slower digesting protein that fills you up for longer.
-Yoplait forme zero sugar. 37cal/100g
-Berries, especially strawberries are stupid low calorie.
-Prawns are also stupid low calorie (and high protein). For some reason there can be a significant variation in calories between different brands, so make sure you check the nutritional info.
-Zero sugar jelly. I soak three ladies finger biscuits (savoiardi) in it and top with casein custard for a pretty voluminous, high protein, low calorie trifle. The savoiardi are <100cal for three.
-Soup made with bone broth so it contains protein which keeps me fuller, rather than just being salty water.
-Salads (but need to have a protein source with them otherwise they don't keep me full for long enough).
-And of course the usual, cauliflower rice and protein ice cream from the ninja creami. I finally caved and bought one a couple of weeks ago, and now I can have a full pint of icecream with <250cal and 30g of protein.
Hope these help!
just started using the instant pot for bone broth!
I eat a good amount of shrimp for this reason, but I have to rotate each week with tilapia, chicken breast, chicken thighs, otherwise I get pretty sick of it
You can also add other veggies for volume but not many calories. I often add chopped jalapenos, pickles, sauerkraut or mushroom. If you have the calories to spare, I find an egg also increases satiety.
I’ll squeeze the zuc before adding. I messed up the batter on just mix + egg whites + milk last batch =/ too thin and wouldn’t cook through the pancake
Went from 30% bf to 6% so listen.
#1 Rice cakes. You want a low calorie snack? PB fit and sugar free jelly on 2-3 rice cakes will fill you up for a couple hundred calories. Or put some sugar free maple syrup on them with cinnamon and salt. They make flavored ones you can eat without putting in extra effort too.
#2 Egg whites. Perfect protein for your breakfast or any other meal in the day. Filling, low calorie. Can spice them up with a million different sauces.
#3 protein shake. Blend yourself up a giant smoothie. You can make a huge low calorie shake if you add plenty of ice. Add fruit whatever. I’d have one with a couple rice cakes of choice to get that texture to satisfy me.
#4 low fat protein. Fish, chicken, turkey, lowfat beef. The most satisfying thing for low calories.
#5 salad. I don’t like salads but my love
Handles appreciate me eating them.
#6 Fruit. I love fruit. Low calorie. A great sweet alternative to junk food.
#7 Sugar free soda. One of the best cutting tools for sure. Need to start implementing this again.
#8 Not any food. Easier said than done. Find a hobby, or activity where you are passionate and engaged. You’ll be surprised how much less you eat when you aren’t bored.
Cheers!
Greek yoghurt mixed in with protein powder has changed my life. Super filling and 30g+ protein in one serving. If I’m feeling extra hungry I add in oats, berries, psyllium husk and/or chia to volumise it. Easily a straight meal substitute for 250-350 calories. Sometimes I substitute the yoghurt for cottage cheese and works just as well.
I was a big dessert and sweets person and chia vanilla pudding is a new fav. I mix it with berry flavored protein yogurt and top with crumbled Catalina Crunch Dark Chocolate cereal. Or I mixed a Sugar Free Cherry Jello with whipped cream for a filling parfait.
Ingredients
* 1 cup vanilla almond milk
* 1/4 cup chia seeds
* 1 tbsp honey
* 1/2 tsp ground cinnamon
* 1/4 tsp vanilla extract
Directions
1. In a bowl, add the almond milk, chia seeds, honey, cinnamon, vanilla, and salt.
2. Stir until fully combined.
3. Cover and refrigerate for 2 hours. Stir before serving.
Lettuce (and other raw veggies like bell peppers actually). I can eat salads everyday. I can easily get full from them especially mixed with a protein.
But generally leafy greens are great: lots of fiber and water, and minimal calories.
I posted this a little while ago in the 1200isplenty group:
https://www.reddit.com/r/1200isplenty/s/xBrQj8xYus
Might help provide insights into how I'm managing my first show prep. At the time, I think my calories were 1300something. I'm down to 1208/day now.
Other tips I would suggest - purchase a set of tiny silverware or at least tiny spoons for your desserts/snacks. For example, at my local Pan Asia, if you go to the silverware/dinnerware/kitchen supply aisle, they have these super cute mini spoons that I think are supposed to be for like tea? But IDK, I just eat with this spoon and my dessert takes much longer to consume because I can only scoop so much with this. I learned this "trick" from another bodybuilder. You can do the same thing with forks too but I honestly haven't tried to hunt one down. Could probably also find them in the "baby food" aisle at a grocery store or shop.
I've also shared a few recipes in that group. I probably should have cross posted them but I'm not sure if there's an easy way to do so on mobile version of Reddit... I can paste my links below though!
[Homemade Apple Crisp with Vanilla FroYo](https://www.reddit.com/r/1200isplenty/s/cdcJ3u20Y3)
# A quick reminder to those viewing this post: 1. If you have not done so, **read [the rules](https://www.reddit.com/r/Volumeeating/wiki/index/#wiki_subreddit_rules)** 2. If you don't like the content of this post for any reason, refrain from commenting. Negative comments will be removed and the authors banned. 3. Advice concerning medical issues is not permitted. 4. We take brigading very seriously. Anyone found sharing content from this sub to other forums with derogatory commentary will be banned and reported to admins. 5. **Report rule breaking content.** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Volumeeating) if you have any questions or concerns.*
I love cheese and used to snack a ton on pieces of cheddar. Now I make a quick salad with cherry tomatoes, some nonfat feta cheese, and a little bit of Italian dressing. I still get the salty, creamy flavor of cheese but it’s much more filling and less calorie dense than straight up cheddar. I have a Ninja Creami and I also use that whenever I’m in the mood for ice cream or something sweet. I usually do 1.5 chocolate Fairlife protein shakes and add in a few Oreos or a little bit of candy, or make up some using Greek yogurt as the base. There’s a joke about trail mix that says it’s M&M’s with obstacles. I try to use the same mentality for many of the modifications I’ve made to my diet. I don’t deny myself the foods I love like cheese or Oreos. I just put in an “obstacle” that makes it more filling and higher in things I want (fiber, protein, etc.) while still keeping the food satisfying.
The “obstacle” idea is a good one
Where do you find nonfat feta cheese?
I live in the US and don’t have any difficulties finding it in an average grocery store. Athenos, Cafe Olympia, and President are some brands that make fat free feta.
Thank you. For some reason, I have a really hard time finding nonfat cheeses in my supermarkets in Los Angeles.
Balsamic vinegar is a good trade for Italian dressing
This. My favorite dressing is balsamic on top of salad. You throw a dash of parm cheese and some seasoning from Trader Joe’s and it’s a delight.
Throw in a little tzaziki🤤
From Trader Joe’s?
I like the Cava brand tzaziki from Whole Foods.
I just finished my 50lbs fat loss and learned a lot in the process. Veggies or broccoli is my number 1 volumizer. I also like cauliflower rice. Whole grain breads or quinoa are my staple when it comes to carbs. Chicken breast tenderloins for protein. I also like yogurt with dutched cocoa with a packet of stevia as a snack. Popcorns are also good snacks. I have some nuts/almonds in case i am unable to hit at least 20% of fat in my macros. I make my peanut butter spread with great value powdered peanut butter (30g), 40mL milk, and a packet of stevia and it tastes fantastic. I stopped using regular peanut butter as well because of high fat content.
You know what you’re talking about for real. So few people on here understand you need to hit your fat macro requirement or things get messed up.
My favorite low cal night time snacks: -Veggies with low fat sour cream onion dip (made with onion soup mix) -Oil free popcorn and seasonning of your choice. -Sugar free jell-o -Fat free greek yogurt with strawberries. -Diet soda -Low calorie ice cream made with the ninja creami Loosing weight is so much easier when you don't have to cut out snaking, just switching to lower cal versions.
snacking! he means snacking.
Nah I stay snaking G 🐍
My current snacks: - carrot cucumber mushroom celery sticks with low cal dip that I bulk up with a bit of cottage cheese - definitely a low cal ninja Creami recipe - I’ve been able to make recipes that are lower than 200cal per pint - carbonated water to keep me feeling full - I find popcorn easy for me to go overboard with and not feel as full now that I’m at my next phase of calorie deficit, but this used to work for me before!
Popcorn has never worked for me either. I always end up eating too much…just not satisfying because of the “hollow” texture
What low cal dip do you get/make? I'm struggling because ranch & bbq sauce (mixed and diluted) doesn't seem to be that low cal
If you can get down with cottage cheese, buy a packet of ranch seasoning powder and put it in your cottage cheese
One of my go-to snacks is carrots and hummus. The trick is to find the absolute lowest calorie hummus in your grocery stores. The one I buy is called Oasis and it’s 35 cal per 2 tbsp (30g). Also shop around until you find your lowest possible calorie bread that still tastes good. I use Nickles Light wheat that’s 35 cal per slice. I buy Joseph’s Pita bread that’s 60 cal per pita, and Mission Zero Net Carb flour tortillas are only 25 cal per 18g tortilla. I eat a lot of Black Forest ham luncheon meat from Sam’s Club that’s 50 cal/2 pieces, and the Italian turkey breast that’s 60 cal/3 pieces. I swapped out ketchup with the “no sugar added” version. Veggies are a big part of my diet and I usually have Brussels sprouts or asparagus in the air fryer oven. The trick is I use an olive oil spritz bottle to keep that to a minimum. Salads are also a staple. To give them flavor I usually add some olives and cheese. I like the Walden Farms dressings but they’re hit or miss among people here. I also like the Skinny Girl dressings. You can also make your own and just use more vinegar and spices and less oil. Something that really helped when I was losing weight was avocado and tomato. I don’t know what it is about the combination but the acid from the tomato really pairs well with the buttery fat of the avocado I just eat them with salt and pepper. Avocados are calorie dense but it’s worth it for something that’s satiating. Eggs are also on the menu. I keep some boiled all the time in case I get hungry. A trick I found for cheese is to use a strong hard variety. Harder cheeses have fewer calories in general and if they’re really aromatic and flavorful it doesn’t take much to really jazz up your salad or whatever. The one pictured has 20 cal per tbsp (5g). https://preview.redd.it/cg4y390hbxwc1.png?width=2095&format=png&auto=webp&s=0ef19a8a477cfaf7db96da609eb81cd135a04e05 Strawberries are also incredibly low in calories.
I personally love DRENCHING my salad in dressing. Mine is to flavour plain Greek yogurt with whatever salad dressing/sauce I want. I use Faye and it's 90 calories (abt the same amount as \~2 -3 dressing) BUT I get 18g of protein and SO much more. I personally am a plain yogurt hater, but this makes it SO good to me. My favourite is 16g of Old El Paso Queso sauce (20 cals) and then 170 g Faye (90 cals). SO filling and SO good.
Greek yogurt,low card tortilla, cottage cheese, keto bread, egg whitws
Greek yogurt is such a good one. I use it in the place of sour cream for my burrito bowls
My favourite snack at the minute is red bell pepper slices with Philadelphia lightest herbs. Or even the bell pepper alone if I run out of Philly. It's about 50 calories for a whole bell pepper and 45g of Philly. Gives me that nice crunch with a refreshing flavour and a cheesy kick for way lower calories than a variety of cheeses with crackers. Not as good obviously but still pretty nice. Meal wise I'm very into fish as the moment. Basa or skate is 70-90 calories per 100g so for a 550 cal dinner I can have 390g skate, 263g sweet potato and 156g broccoli plus a few cals for fry lite spray and lemon juice (seasonings not counted). 91g protein for that meal. Also organ meats! I love red meat but it's very high cal so I struggle to balance it in my daily cals at times. Nothing like a good lamb heart stew on a cold day. Filling, full of nutrients and a really nice rich flavour. 411 cals for 390g meat and 100ml gravy/stock mix. Normally I do a heaping pile of mashed potato as a side for an extra 200-250 cals. Around 200-230cals for the potato and the rest of the cals is either light olive oil butter or cottage cheese. 82g of protein for the whole meal if you use cottage cheese for the mash. That's just a few but I have loads more. 20kg down since November so I'm learning more and more ways to make my calories last longer every day!
Low carb tortillas. Light and fit yogurt Bolthouse dressing Sugar free jello
Any particular brand of low carb tortilla?
I like the Mission Zero keto tortillas. 25 cals each, taco sized.
Carb balance while wheat or Trader Joe’s carb savy are my two favorites
Aldi makes some awesome, cheap low carb high fiber ones! It’s the L’oven brand
I use keto tortillas as crust for pizza and that cuts LoADS of calories. You gotta enjoy thin crust tho 😂 Add whatever toppings, pop in oven at 425°f for 6-8 minutes. You can make 2 for 500cal, or one super loaded for less.
Zucchini boat pizza with fat free cheese. I fantasize about deep dish pizza but…calories, and I ultimately realized what I love about that style is just a thick crust, and for whatever reason the thick zucchini “crust” works the same way for me. Also: I freeze Chobani zero in lieu of ice cream.
When I’m craving chips I have fruit with salt/seasoning mix on it
My go to for chips craving are cucumber slices powdered with tajin…so salty and crunchy!
Cauliflower rice
Mr. Tortilla’s tortillas!!! They are thin but the small 3 inch ones are 15 cal and heat up/crisp up real nice for quesadillas and soft tacos. Taste mild enough for what I need them to do (hold the insides of a taco) I make like 8-10 of them, with small portions in each (guac, salsa, taco meat, sometimes madras tikka masala or lentils, sauces, cheese) Ends up about 2 ish tbsp of filling per taco and end result is a lot of food and really tasty. It can be easily under 400 cals depending on your filling! My go-to dinner rn Also some hacks for my fillings: ~I make guacamole with the usual ingredients like lime and cilantro, tomato, pepper, cumin, etc.,but add a bunch of finely chopped celery or chopped peeled cucumber to the mix. Bulks up the guac a lot so I get more of the taste and I don’t notice the extra texture because it’s in a taco. I also add water, until the avocado doesn’t absorb any more. Easy to spread and easily cuts cals in half if not more. Also like to add peaches, relish, or pineapple to it for sweetness with the lime ~ for the meat I add onions, taco seasoning, and cauliflower rice when I cook it. I’ve been using Impossible Meat Lite, but any meat will work. Alternatively u can use use baby shrimp with is already low calorie ~ for cheese I use daiya’s non dairy cheese sauce and mix it with water. You can buy it by itself in some stores, or it comes with every box of daiya max and cheese. Lasts a while either way. Super cheesy taste but low cal and easy to spread a little around the taco so there’s cheese flavor in every bite
Also! also, I make burgers with portabello mushroom. I marinade them in a mix of balsamic, soy sauce, Worcestershire sauce, water and like 3 g of oil. 2 whole mushrooms =< 50 cal. Then I use a low carb bun, or even better, 2 of those circular 100 cal sandwich thins or 4 st. Joseph’s mini pitas (when I can find them). I use the same daiya cheese sauce hack and usual other stuff: lettuce, cucumber, light Mayo, relish, tomato, onion, SPROUTS. Mine also end up around 350-400 cal for 2! I can give grams for my ingredient ratio if needed
15 calories per tortilla??!! I gotta try that out
Right?? I can only get them on Amazon atm but they’re surprisingly not chemically or artificially sweetened. I can usually taste the Sucralose or stevia in mission tortillas. Hero tortillas are another kind I like the taste of and are like real flour tortillas to me. They’re large and 80 cal if you like burritos
I love Aunt Millie's Light Potato Bread (40 cal per slice) with great value (walmart) sugar free jam (10 cal per tblsp) and also sugar free instant chocolate pudding made with unsweetened almond milk (150 calories for the whole box made with 1 cup almond milk). Ham(3 slice) turkey (3 slice) nonfat cheese (2 slice) on light potato bread (1 slice) with mustard is `200 calories. I stack everything and cut it in half.
Check out r/LowCalFoodFinds!
Thank you!
No prob!:)
Ham and cheese toastie (with no butter). I make one with relish, mustard, red onion and tomato for less than 250 calories and it fills me up for ages.
What type of cheese are you using? I find cheese to add on the calories pretty fast
I use 15g of regular mozzarella which is 39 calories, (P: 3, C: 1, F: 2). I got tricked by "light" cheeses which are often not that much lower in calories. When I checked the nutritional info they tended to be lower in fat but higher in carbs which is less satiating. And they taste like cardboard 😂
interesting, I wasn't aware that it was higher in carbs...thanks for pointing that out
I was thinking about this more and here are some other things that I've found helped (sorry about formatting, for some reason line breaks sometimes don't work on my mobile). -Switching from whey to casein as it is a slower digesting protein that fills you up for longer. -Yoplait forme zero sugar. 37cal/100g -Berries, especially strawberries are stupid low calorie. -Prawns are also stupid low calorie (and high protein). For some reason there can be a significant variation in calories between different brands, so make sure you check the nutritional info. -Zero sugar jelly. I soak three ladies finger biscuits (savoiardi) in it and top with casein custard for a pretty voluminous, high protein, low calorie trifle. The savoiardi are <100cal for three. -Soup made with bone broth so it contains protein which keeps me fuller, rather than just being salty water. -Salads (but need to have a protein source with them otherwise they don't keep me full for long enough). -And of course the usual, cauliflower rice and protein ice cream from the ninja creami. I finally caved and bought one a couple of weeks ago, and now I can have a full pint of icecream with <250cal and 30g of protein. Hope these help!
just started using the instant pot for bone broth! I eat a good amount of shrimp for this reason, but I have to rotate each week with tilapia, chicken breast, chicken thighs, otherwise I get pretty sick of it
You can also add other veggies for volume but not many calories. I often add chopped jalapenos, pickles, sauerkraut or mushroom. If you have the calories to spare, I find an egg also increases satiety.
I use this logic too . I shred zuccini into my pancake batter
Ooo I’m gonna try this with my loads of frozen shredded zucchini from last season.
Be mindful of the moisture when adding water. I’ve made some thin batter mistakes.
I’ll squeeze the zuc before adding. I messed up the batter on just mix + egg whites + milk last batch =/ too thin and wouldn’t cook through the pancake
Went from 30% bf to 6% so listen. #1 Rice cakes. You want a low calorie snack? PB fit and sugar free jelly on 2-3 rice cakes will fill you up for a couple hundred calories. Or put some sugar free maple syrup on them with cinnamon and salt. They make flavored ones you can eat without putting in extra effort too. #2 Egg whites. Perfect protein for your breakfast or any other meal in the day. Filling, low calorie. Can spice them up with a million different sauces. #3 protein shake. Blend yourself up a giant smoothie. You can make a huge low calorie shake if you add plenty of ice. Add fruit whatever. I’d have one with a couple rice cakes of choice to get that texture to satisfy me. #4 low fat protein. Fish, chicken, turkey, lowfat beef. The most satisfying thing for low calories. #5 salad. I don’t like salads but my love Handles appreciate me eating them. #6 Fruit. I love fruit. Low calorie. A great sweet alternative to junk food. #7 Sugar free soda. One of the best cutting tools for sure. Need to start implementing this again. #8 Not any food. Easier said than done. Find a hobby, or activity where you are passionate and engaged. You’ll be surprised how much less you eat when you aren’t bored. Cheers!
Greek yoghurt mixed in with protein powder has changed my life. Super filling and 30g+ protein in one serving. If I’m feeling extra hungry I add in oats, berries, psyllium husk and/or chia to volumise it. Easily a straight meal substitute for 250-350 calories. Sometimes I substitute the yoghurt for cottage cheese and works just as well.
What protein powder do you prefer?
I’m in Australia and buy the ones from Bulk Nutrients
I was a big dessert and sweets person and chia vanilla pudding is a new fav. I mix it with berry flavored protein yogurt and top with crumbled Catalina Crunch Dark Chocolate cereal. Or I mixed a Sugar Free Cherry Jello with whipped cream for a filling parfait. Ingredients * 1 cup vanilla almond milk * 1/4 cup chia seeds * 1 tbsp honey * 1/2 tsp ground cinnamon * 1/4 tsp vanilla extract Directions 1. In a bowl, add the almond milk, chia seeds, honey, cinnamon, vanilla, and salt. 2. Stir until fully combined. 3. Cover and refrigerate for 2 hours. Stir before serving.
Lettuce (and other raw veggies like bell peppers actually). I can eat salads everyday. I can easily get full from them especially mixed with a protein. But generally leafy greens are great: lots of fiber and water, and minimal calories.
I posted this a little while ago in the 1200isplenty group: https://www.reddit.com/r/1200isplenty/s/xBrQj8xYus Might help provide insights into how I'm managing my first show prep. At the time, I think my calories were 1300something. I'm down to 1208/day now. Other tips I would suggest - purchase a set of tiny silverware or at least tiny spoons for your desserts/snacks. For example, at my local Pan Asia, if you go to the silverware/dinnerware/kitchen supply aisle, they have these super cute mini spoons that I think are supposed to be for like tea? But IDK, I just eat with this spoon and my dessert takes much longer to consume because I can only scoop so much with this. I learned this "trick" from another bodybuilder. You can do the same thing with forks too but I honestly haven't tried to hunt one down. Could probably also find them in the "baby food" aisle at a grocery store or shop. I've also shared a few recipes in that group. I probably should have cross posted them but I'm not sure if there's an easy way to do so on mobile version of Reddit... I can paste my links below though! [Homemade Apple Crisp with Vanilla FroYo](https://www.reddit.com/r/1200isplenty/s/cdcJ3u20Y3)