Meals and snacks under 200 calories

Posted in Nutrition

Controlling what you eat or starting a diet can be a decision made for different reasons. Weight loss and beauty are usually in the top of the motives but health should come first. The amount of calories you intake basically defines if you manage to lose the extra kilograms or not, but remember not all calories are the same. 200 calories in vegetables, fruit and healthy choices is not the same and 200 calories in candy and soda.

Here are some basic rules that will help you get started:

#1 Don’t starve
You can do diets without reducing the amount of food, by selecting the right types of food. A nutritionist will always be able to guide you, making sure you don’t go hungry and jeopardize your decision to start a diet. Eating regularly will allow you to control your appetite. Set routines and meal schedules that allow your body and brain to know what to expect and don’t give in to appetites and wills.

#2 Water
Water intake is fundamental do make sure you keep hydrated, with high energy levels, brain irrigation. 1,5 liters to 2 liters of water per day will keep all your systems works, increase your resistance and balance and help you to control your appetite.

#3 Rest
Studies have shown the correlation between sleep, activity and weight loss to conclude that if the resting period is insufficient you’ll have a tendency to hoarder energy and you’ll be hungrier, crave more sweets and you’ll be unable to stay healthy or lose the weight. An adequate sleep will depend on your genetics and lifestyle but the recommended is no less than 7 hours per night. The adequate rest can make all the difference even if you’re already putting-in the exercise and the nutrition.

There are many recipes for snacks and meals under 200 calories that you can include in your daily diet, replacing other choices that might be higher in calories and not as healthy.


Sweet Potato Chips – 136 calories
Delicious to accompany your protein or just as a special treat these can replace your cravings for crisp and delicious snacks. This Superfood (link) can be prepared in a simple and quick microwave recipe.
Wash and slice (with peel) the sweet potato and place the thin slices in a backing sheet. Bake in the microwave until crisp and curly (about 4 minutes). They will become dark fast so don’t over do them. Apply salt if needed (but remember sodium causes water retention which can result in bloating).

Crispbread with Tomato and Feta – 175 calories
On top of a Crispbread toast slice red one tomato and crumble Feta cheese into small chunks. Sprinkle with oregano and black pepper, drizzle with olive oil.


Prawn Stew – 171 calories/ portion (serves 2)
In a shallow pan heat 2 tablespoons of olive oil, 1 sliced garlic close, 1 sliced fennel bulb and a hand full of parsley stalks. Fry for about 15 minutes and add 500 grams of cherry tomatoes, 1 tablespoon of dried tomato paste and 5 tablespoons of sherry wine. Bring to boil and them allow to simmer for 25 minutes. Add 10 to 15 large prawns and cook for another two minutes. Sprinkle with parsley and serve.

Chinese Chow-min - 170 calories / portion (serves 4)
Heat 2 tablespoons of olive oil in a large frying pan (or wok) and ad 1 sliced red pepper, 125 grams of broccoli stems, 1 sliced carrot, 125 grams of sliced mushrooms, and cook for 3 minutes. Pour 1 tablespoon of rice vinegar, 1 tablespoon of oyster sauce and 1 tablespoon of soy sauce. Mix and add 300 grams of ready to use egg noodles. Serve with a touch of squeezed of lime juice.

Posted in Nutrition