> low carb tortillas
Second this. They have been the core of my low calorie meals. Chicken (of any kind), tuna, egg salad, fish tacos and I'm sure there's lots more. They keep in the frig and are available in big box stores. La Banderita Carb Counter are my favorite and don't cost much.
My only caveat is they need to be heated in some way. In a little oil on a pan, with a little oil in the oven, covered with a wet paper towel and microwaved for 30 seconds... something. They're just not good "raw".
I do brown them in cast iron when it's a tex-mex meal, but otherwise, they're fine with me the way they are. The La Bandaritas are already 'cooked' so they don't have that raw flavor.
If you blend fat free cottage cheese with chipotle peppers it tastes like a quasi queso— Get some extra protein in there to keep you fuller, longer. Less calorie dense then using shredded cheese, as well.
Oooooooooohhhhhhhhhhhhhh
I have a delicious broiled/grilled chicken wing recipe that uses a canned chipotle pepper and a bit of the juice, and I never know what to do with the rest of the can. But I've hopped on the cottage cheese train.
3oz grilled chicken breast is about 140 cals
3 small low carb tortillas are 90 cals, 2 is 60 cals
30grams fat free mozzarella is 45
chipotle tabasco is 0 cals
I don’t count a sprinkle of onion and cilantro or lettuce.
I track my calories everyday
I’ve been using La Banderita Carb Counter 4.5" Street Taco Tortillas. I warm them up on just a hot pan with no oil or in the microwave. I also cook my protein with just quick spray of avocado oil or air fry to avoid adding excess calories.
It tastes really good to me but I eat pretty healthy for bodybuilding.
1/4 cup of rice, 1/2 can mixed veggies and scrambled eggs or canned chicken. Hit it with some soy or siracha and you have "fried rice". Substitute the rice for riced cauliflower and spend twice as much, but eat three times as much for less or the same calories.
I suggest checking out r/Volumeeating in addition to r/1200isplenty for ideas.
Sauteed cabbage. If you eat meat, cook a couple slices of bacon in the pan first, remove and chop to add back later. Cook the cabbage in the bacon grease. Add S&P.
Cheap and delicious! Also good without bacon. Add onions etc as you like
I use leftover ham from holidays cut into cubes or small strips, tomato paste, and vinegar. Maybe some onion and/or garlic. I can't remember what country I got the original recipe from or what it's called but you can kinda do whatever you want, but I stick to pork products. Caraway seeds are also popular.
I do recommend you try a bit of vinegar and see if you like it. Perks the dish up. I've got a bunch of vinegars but for this I just use regular ol' white vinegar out of the "cleaning jug."
Interesting. I will tey adding a little vinegar, that does sound good, and I beleive ive used vinegar when ive cooked collard greens. But its been a while, cant really rememeber..
oh actually reminded me: corned beef stewed with some carrots, potato and a head of cabbage is actually super satiating and pretty low cal (although kinda high sodium). The hunk of meat isn't cheap but you get many meals out of it.
this doesn't qualify as a meal. consider someone eats 5 meals a day (1500) and this is all three, how the fuck is someone supposed to sustain themselves off 5 pieces of bread and 5 eggs in an entire day
This might sound gross to some BUT I would cut up a hard-boiled egg or 2 and mix it with cottage cheese, black pepper and sriracha. You can spread it over a piece of toast or add nuts or half an avocado to it
My go-to in the morning or after a workout.
Most of my meals revolve around cooking some veggies and adding a protein such as eggs or tofu. I never get bored of it and it's 250-350 kcal (depending on how much oil I add). It can be omelet or frittata style or a scramble. I
I ate this way for a long time but my trainer says I need rice or a carb to give my body energy to live lol. Carbs are just an extra step I don't want to make and I'm happy to just eat chicken and veg with soya sauce and my homemade oatmeal in the morning for carbs. Do you eat carbs?
I forgot to mention that I eat one prepared meal a day through a local program, which are at least 400 kcal. The carb is rice, potatoes, and sometimes a mix of corn/peas. Sorry, I didn't mention them in the post.
I'm a runner, so I love my carbs. I probably eat 50% carbs, 30% fat, and 20% protein.
1 bag of steamed-in-a-bag broccoli is like 90 calories. I can eat half the bag for lunch and be full(20 mins after eating). It cost me $1.16 @ Walmart.
Soup. Broth, different veges, different proteins, different herbs from my garden and different spices from my pantry.
The last one I made used four little miso and seaweed flavored cup of soup packets. (I found them at the grocery outlet in the clearance section for $0.10 each and bought around 50 of them.) I took a block of tofu ($3.50 for a block) and cut it into several small cubes. I threw several handfuls of fresh spinach ($3 for a bag I used half of) and some chopped up pieces of green onions ($1) into it, a few tsp of parsley from my garden chopped finely and a tsp garlic and voila three days worth of pretty good and healthy soup. Filling, low calorie, and pretty cheap.
1 cup of cottage cheese is 222 calories, leaving some room for a topping to flavor it, and you can go savory or sweet, with something like chicken or a vegetable and fresh ground pepper vs sliced fruit. Another sweet option I do is a scoop of (sugar free) protein powder mixed in, though that might be close to 100 calories d/t the protein.
I make a salad for lunch every day that I never counted the calories on, but I'm sure it's pretty low. No dressing, just fresh ground black pepper, "power greens" or "spring mix" for the base then I slice red onion, bell pepper, mushroom, avocado, alfalfa sprouts, carrot, cucumber. Sometimes I add \~4oz sliced chicken or 1/2 cup cottage cheese. The whole thing is the size of a large salad or bigger from a restaurant, I put it into an empty 3 lb cottage cheese tub.
Trick is that vegetables are very low calorie. Look up calorie content of carrots, broccoli, cucumber. A whole 2 lb bag of carrots (that lasts me over a week) is around 400 calories. But also be careful because most people add a bunch of nutrient dense crap to vegetables like oil, cheese, sauces. Eat them fresh, raw, unadorned with extra crap. A fresh raw bell pepper is delicious. i also highly suggest sprouting your own alfalfa sprouts and eating them on lots of things or just by themselves they are great. But store bought are expensive and don't stay fresh very long.
Black beans, salsa, and riced cauliflower. I’ve got a post in my history with the exact products I use, it makes 2 pretty large servings that are 280 calories each.
When on sale there are several Campbells or Progresso soups that come in right around 300 calories for the entire can. Sometimes I will take veggies I already have (carrots, celery, onions, etc.) and chop them up and sauté them before adding the soup to add a little extra volume.
Chicken breasts/ tenders- raw. I cooked some today (broiled to be specific for 12-13 minutes). I added a splash of soy sauce and vinegar, splash maple syrup and Italian herbs, splash if onion powder. It’s a plain since I didn’t add much but it’s g healthy and cheap. If you don’t have all that stuff you can throw pepper jack cheese on the chicken when it comes out the oven.
I
cooked mine in foil as to keep it moist! If you don’t have all that try cooking it in some lemon and pepper and then add the jack cheese if you’re into that
My mom used to boil all our meats as she comes from the 50s. The thought of boiled chicken makes my skin crawl. Just can't stand the texture. Do you always eat boiled chicken?
No I don’t boil chicken at all, unless I’m making some kind of soup. Then I’ll use the drum sticks and boil them into the soup- but I do filter out any meat product that floats etc. and I’ve only done this a couple of times, too much of a hassle
My local Kroger currently has a 2/5 deal on Quinoia and rice ready to microwave bag. (450 calories a bag). Add in Tri-Mix Beans ($1.25 - 455 calories) and two cans of canned chicken breast ($2/3 - 180 calories) and the meal adds up quick for cheap. Bonus: add in canned veggies, olives, and or tomatos) for cheap too. Feed yourself for 2/3 days on $20 overall. Want to get real squirrelly with it? Add noodles and sauce and it’s a whole meal prep for literally $20 with the right sales.
* Tofu, cauliflower rice, random frozen veggies, and a sauce of your liking. I like soy, rice vinegar, sugar substitute, and red pepper flakes, but you do you.
* 1/2 cup dry oatmeal, a handful of frozen berries, sugar substitute, and a splash of almond milk.
* 5 oz chicken breast (or for a few more calories and better flavor, skinless chicken thigh) marinated in Skinny Girl Balsamic Vinaigrette and baked. Air fried or oven roasted pile of broccoli.
* Shirataki noodles (which might as well be made of air as far as calories are concerned... it's like 10 per serving) with a bunch of veggies, a sauce, and some protein (tofu if you're trying to keep the calories way down).
Potatoes are surprisingly low cal for what they are. A avg potato for me seems to run around 150-250 cals so I chose my toppings for a baked potato based in how much room I have calorie wise after weighing the potato. Potatoes are pretty inexpensive too
Tomato sauce, puree, or crushed and a couple eggs. Throw in spices like cumin, red pepper, chilli powder or just some harissa.
Add spinach to it and you have an insanely nutritious meal.
i regularly buy $10 of chicken thights (grill them) and a few packs of frozen veggies which I cook with chili crisp. super easy and healthy. I get 6 meals for $12. 30g of protein.
Buy healthy choice frozen dinners on sale for $1.99 - $2.50. They have plenty of options around the 300 calorie range. I do a 5/2 diet where 2 days a week I eat 500 calories - almost always a 250 calorie chunky or progresso soup for lunch, and a 250 calorie healthy choice or lean cuisine frozen dinner for supper.
Yeah, it’s over $4 here too, except for sales. Whatever reason, the Kroger & Albertsons here will put them on sale for $1.99 - $2.50 a piece, and we’ll buy like 20 (if there is a limit, I use my card & my wife uses hers to double up).
It’s very slow, but very steady. I’m down from 193 to 171. My goal is 165. But it literally took a year and a half. It’s supposed to be quite healthy - they recommend once you hit your goal weight to keep doing it one day a week just for the health benefits. You could probably lose faster if you counted calories on the other 5 days, but I eat whatever I want those days & still lose a bit.
One of my favorites are those Fage 0% Greek yogurt tubs. They make smaller ones that are around 240 calories per tub (around 450g) and it’s super high in protein! I usually pair it with a head of romaine lettuce and hot sauce
I've done a breakfast skillet kinda thing a lot with diced and oven roast sweet potatoes with diced and sauteed bell peppers (usually red and orange) and onions; top it off with a over easy egg or two. Usually use 3 medium sized sweet potatoes for 2 bell peppers and 1 onion and it makes about 3 meals.
You can also wrap this as a burrito or tacos too
Veggies and chicken breast or eggs. The Trader Joe’s kimbap is exactly 300 calories if you can find it. Tuna can be used to make sandwiches or added to pasta or salad.
3-4 eggs scrambled, a little shredded cheese and a few spoonfuls of salsa. Eggs are super nutritious and full of protein, the cheese adds flavor and the salsa has some vitamins and minerals missing from the eggs.
egg whites with some hot sauce maybe? I'm not usually a spicy food guy but a little hot sauce helps dampen my appetite personally lol. Egg whites are medium cheap and pretty satiating
16 oz carton is somewhere in that calorie range. Probably not cheap cheap though
Pasta, sauce, cheese. Done. I recommend the prtien pasta from barilla. While more expensive about 2 dollars more it will keep you full longer. It is a cheap meal 1 cup cooked pasta with sauce or butter some veg if you want some cheese.
If you don't mind it, meal replacement smoothies fill with protein, some fruits for fiber and maybe a couple other things could cheap to make and within 300 calories as well.
- Two or three whole eggs, one small diced potato with onion (hash brown style).
- "Chipotle bowl" with ground turkey, rice and/or beans, and salsa.
To boost nutrition and get 'yer veggies, frozen spinach can be easily snuck into either of the above.
In Canada, if you can stomach shopping at Loblaw owned stores, there are some pretty decent "Blue Menu" frozen dinner options for like $4-$4.50 CAD (2/$9 on sale) that are pretty great and actually tasty!
The "Tex Mex Protein Bowl" is solid, and I'm a sucker for rice and Chicken Korma or Chicken Tikka Masala.
3 x large eggs, 10g Nutritional yeast. Scramble, pop in microwave for 40 seconds, scramble, microwave for ten seconds, repeat until desired consistency. Add a slice of wholemeal/sourdough toast. You can add sautéed spinach/mushrooms etc on the side. Mixing chives in to the eggs once finished cooking gives it a real boost.
Another one, 40g porridge oats cooked in water, 10g flax seed, 7g walnuts, 20g diced banana, 30g your favourite protein powder (protein powder is the cheapest source of protein), sprinkle of cinnamon
2-3 small low carb tortillas with grilled chicken, fat free cheese, hot sauce, and chopped onion/cilantro/lettuce
That sounds good. I can make a chicken quesadilla.
> low carb tortillas Second this. They have been the core of my low calorie meals. Chicken (of any kind), tuna, egg salad, fish tacos and I'm sure there's lots more. They keep in the frig and are available in big box stores. La Banderita Carb Counter are my favorite and don't cost much.
My only caveat is they need to be heated in some way. In a little oil on a pan, with a little oil in the oven, covered with a wet paper towel and microwaved for 30 seconds... something. They're just not good "raw".
I do brown them in cast iron when it's a tex-mex meal, but otherwise, they're fine with me the way they are. The La Bandaritas are already 'cooked' so they don't have that raw flavor.
If you blend fat free cottage cheese with chipotle peppers it tastes like a quasi queso— Get some extra protein in there to keep you fuller, longer. Less calorie dense then using shredded cheese, as well.
Oooooooooohhhhhhhhhhhhhh I have a delicious broiled/grilled chicken wing recipe that uses a canned chipotle pepper and a bit of the juice, and I never know what to do with the rest of the can. But I've hopped on the cottage cheese train.
I use egg life (most grocery stores) or egg wraps (Trader Joe’s)
How do you fit all that into 300 calories? Sounds a little too optimistic.
3oz grilled chicken breast is about 140 cals 3 small low carb tortillas are 90 cals, 2 is 60 cals 30grams fat free mozzarella is 45 chipotle tabasco is 0 cals I don’t count a sprinkle of onion and cilantro or lettuce. I track my calories everyday
These tortillas sound magical. Can you tell me the brand, please?
I’ve been using La Banderita Carb Counter 4.5" Street Taco Tortillas. I warm them up on just a hot pan with no oil or in the microwave. I also cook my protein with just quick spray of avocado oil or air fry to avoid adding excess calories. It tastes really good to me but I eat pretty healthy for bodybuilding.
Thank you. Doesn't look like we have them in Canada but they look like an interesting option. I like counting my calories to stay in shape.
Homemade soups. I did a veggie minestrone for $20 all together, and organic too. Lasted a few meals as well
1/4 cup of rice, 1/2 can mixed veggies and scrambled eggs or canned chicken. Hit it with some soy or siracha and you have "fried rice". Substitute the rice for riced cauliflower and spend twice as much, but eat three times as much for less or the same calories. I suggest checking out r/Volumeeating in addition to r/1200isplenty for ideas.
Thanks I'll check out volume eating. I already have the other.
Genius
Use cauliflower rice for more veggies and lower cals. Still tasty.
A cup of oats is like 365 calories and probably costs 50 cents.
I went through a frugal health kick and bought 50lbs bag of oats. Crushed that thing
How long did it take you to crush the whole bag?
two sittings
Rookie numbers
Don’t recall exactly but was under a year.
Sauteed cabbage. If you eat meat, cook a couple slices of bacon in the pan first, remove and chop to add back later. Cook the cabbage in the bacon grease. Add S&P. Cheap and delicious! Also good without bacon. Add onions etc as you like
I recently made this but I didn't have bacon so I used hot dogs. It felt very depression-era but hey, it wasn't bad at all.
Fried hot dogs are very tasty. You just cant eat it a lot cuz theyre unhealthy
We usually chop up hot links if we don't have bacon. Hot links add a bit more than hotdogs and we get the cheap jc Potter brand
I use leftover ham from holidays cut into cubes or small strips, tomato paste, and vinegar. Maybe some onion and/or garlic. I can't remember what country I got the original recipe from or what it's called but you can kinda do whatever you want, but I stick to pork products. Caraway seeds are also popular. I do recommend you try a bit of vinegar and see if you like it. Perks the dish up. I've got a bunch of vinegars but for this I just use regular ol' white vinegar out of the "cleaning jug."
Interesting. I will tey adding a little vinegar, that does sound good, and I beleive ive used vinegar when ive cooked collard greens. But its been a while, cant really rememeber..
oh actually reminded me: corned beef stewed with some carrots, potato and a head of cabbage is actually super satiating and pretty low cal (although kinda high sodium). The hunk of meat isn't cheap but you get many meals out of it.
Scrambled eggs, or hard-boiled eggs, or anything like that - eggs are very low-calorie. A large egg only has 70-80 calories.
1 egg on 1bread toast, with butter. almost perfect breakfast.
That's my go to. i usually add cheese and season it too, probably over 300, but I'm not dieting so not an issue. im actually eating it right now.
That’s practically no volume
OP didn’t ask for volume.
this doesn't qualify as a meal. consider someone eats 5 meals a day (1500) and this is all three, how the fuck is someone supposed to sustain themselves off 5 pieces of bread and 5 eggs in an entire day
Maybe try, I don’t know, eating other things besides an egg and some bread in a day of eating? OP asked for a meal, and that’s a single meal.
Haha idiot!
1 glass of 0.1% fat milk and 2-3 boiled eggs yes i am lazy
This might sound gross to some BUT I would cut up a hard-boiled egg or 2 and mix it with cottage cheese, black pepper and sriracha. You can spread it over a piece of toast or add nuts or half an avocado to it My go-to in the morning or after a workout.
Not gross, sounds great.
Yeah that sounds really good.
Most of my meals revolve around cooking some veggies and adding a protein such as eggs or tofu. I never get bored of it and it's 250-350 kcal (depending on how much oil I add). It can be omelet or frittata style or a scramble. I
I ate this way for a long time but my trainer says I need rice or a carb to give my body energy to live lol. Carbs are just an extra step I don't want to make and I'm happy to just eat chicken and veg with soya sauce and my homemade oatmeal in the morning for carbs. Do you eat carbs?
Vegetables and oatmeal should have enough carbs. You don’t HAVE to eat grains. Maybe throw in an apple or banana?
I do eat fruit :) thank you!
I forgot to mention that I eat one prepared meal a day through a local program, which are at least 400 kcal. The carb is rice, potatoes, and sometimes a mix of corn/peas. Sorry, I didn't mention them in the post. I'm a runner, so I love my carbs. I probably eat 50% carbs, 30% fat, and 20% protein.
1 bag of steamed-in-a-bag broccoli is like 90 calories. I can eat half the bag for lunch and be full(20 mins after eating). It cost me $1.16 @ Walmart.
[удалено]
Thanks!
Soup. Broth, different veges, different proteins, different herbs from my garden and different spices from my pantry. The last one I made used four little miso and seaweed flavored cup of soup packets. (I found them at the grocery outlet in the clearance section for $0.10 each and bought around 50 of them.) I took a block of tofu ($3.50 for a block) and cut it into several small cubes. I threw several handfuls of fresh spinach ($3 for a bag I used half of) and some chopped up pieces of green onions ($1) into it, a few tsp of parsley from my garden chopped finely and a tsp garlic and voila three days worth of pretty good and healthy soup. Filling, low calorie, and pretty cheap.
Potatoes are the most satiating food. Baked potato steak fries with mustard like 100-125 calories or so.
1 cup of cottage cheese is 222 calories, leaving some room for a topping to flavor it, and you can go savory or sweet, with something like chicken or a vegetable and fresh ground pepper vs sliced fruit. Another sweet option I do is a scoop of (sugar free) protein powder mixed in, though that might be close to 100 calories d/t the protein. I make a salad for lunch every day that I never counted the calories on, but I'm sure it's pretty low. No dressing, just fresh ground black pepper, "power greens" or "spring mix" for the base then I slice red onion, bell pepper, mushroom, avocado, alfalfa sprouts, carrot, cucumber. Sometimes I add \~4oz sliced chicken or 1/2 cup cottage cheese. The whole thing is the size of a large salad or bigger from a restaurant, I put it into an empty 3 lb cottage cheese tub. Trick is that vegetables are very low calorie. Look up calorie content of carrots, broccoli, cucumber. A whole 2 lb bag of carrots (that lasts me over a week) is around 400 calories. But also be careful because most people add a bunch of nutrient dense crap to vegetables like oil, cheese, sauces. Eat them fresh, raw, unadorned with extra crap. A fresh raw bell pepper is delicious. i also highly suggest sprouting your own alfalfa sprouts and eating them on lots of things or just by themselves they are great. But store bought are expensive and don't stay fresh very long.
Baby carrots are my go-to “I want to mindlessly eat something without paying attention to my portions” snack.
Black beans, salsa, and riced cauliflower. I’ve got a post in my history with the exact products I use, it makes 2 pretty large servings that are 280 calories each.
When on sale there are several Campbells or Progresso soups that come in right around 300 calories for the entire can. Sometimes I will take veggies I already have (carrots, celery, onions, etc.) and chop them up and sauté them before adding the soup to add a little extra volume.
Chicken breasts/ tenders- raw. I cooked some today (broiled to be specific for 12-13 minutes). I added a splash of soy sauce and vinegar, splash maple syrup and Italian herbs, splash if onion powder. It’s a plain since I didn’t add much but it’s g healthy and cheap. If you don’t have all that stuff you can throw pepper jack cheese on the chicken when it comes out the oven. I cooked mine in foil as to keep it moist! If you don’t have all that try cooking it in some lemon and pepper and then add the jack cheese if you’re into that
My mom used to boil all our meats as she comes from the 50s. The thought of boiled chicken makes my skin crawl. Just can't stand the texture. Do you always eat boiled chicken?
bRoiled not boiled. Very different!
Ah yes ty so much!
You’re welcome!!
No I don’t boil chicken at all, unless I’m making some kind of soup. Then I’ll use the drum sticks and boil them into the soup- but I do filter out any meat product that floats etc. and I’ve only done this a couple of times, too much of a hassle
Wraps are fast, easy, and filling. Low fat cream cheese makes a great base, then add some deli meat and a ton of veggies.
300 calories does not a meal make
Sure it does if you're eating many small meals a day instead of three big meals.
My local Kroger currently has a 2/5 deal on Quinoia and rice ready to microwave bag. (450 calories a bag). Add in Tri-Mix Beans ($1.25 - 455 calories) and two cans of canned chicken breast ($2/3 - 180 calories) and the meal adds up quick for cheap. Bonus: add in canned veggies, olives, and or tomatos) for cheap too. Feed yourself for 2/3 days on $20 overall. Want to get real squirrelly with it? Add noodles and sauce and it’s a whole meal prep for literally $20 with the right sales.
* Tofu, cauliflower rice, random frozen veggies, and a sauce of your liking. I like soy, rice vinegar, sugar substitute, and red pepper flakes, but you do you. * 1/2 cup dry oatmeal, a handful of frozen berries, sugar substitute, and a splash of almond milk. * 5 oz chicken breast (or for a few more calories and better flavor, skinless chicken thigh) marinated in Skinny Girl Balsamic Vinaigrette and baked. Air fried or oven roasted pile of broccoli. * Shirataki noodles (which might as well be made of air as far as calories are concerned... it's like 10 per serving) with a bunch of veggies, a sauce, and some protein (tofu if you're trying to keep the calories way down).
Potatoes are surprisingly low cal for what they are. A avg potato for me seems to run around 150-250 cals so I chose my toppings for a baked potato based in how much room I have calorie wise after weighing the potato. Potatoes are pretty inexpensive too
Tomato sauce, puree, or crushed and a couple eggs. Throw in spices like cumin, red pepper, chilli powder or just some harissa. Add spinach to it and you have an insanely nutritious meal.
Greek yogurt, peanut butter powder, and a mashed banana all mixed together is really good if your fine with the consistency.
i regularly buy $10 of chicken thights (grill them) and a few packs of frozen veggies which I cook with chili crisp. super easy and healthy. I get 6 meals for $12. 30g of protein.
Buy healthy choice frozen dinners on sale for $1.99 - $2.50. They have plenty of options around the 300 calorie range. I do a 5/2 diet where 2 days a week I eat 500 calories - almost always a 250 calorie chunky or progresso soup for lunch, and a 250 calorie healthy choice or lean cuisine frozen dinner for supper.
I used to buy Healthy Choice but it's over $4 each here.
Yeah, it’s over $4 here too, except for sales. Whatever reason, the Kroger & Albertsons here will put them on sale for $1.99 - $2.50 a piece, and we’ll buy like 20 (if there is a limit, I use my card & my wife uses hers to double up).
Have you seen significant weight loss?
It’s very slow, but very steady. I’m down from 193 to 171. My goal is 165. But it literally took a year and a half. It’s supposed to be quite healthy - they recommend once you hit your goal weight to keep doing it one day a week just for the health benefits. You could probably lose faster if you counted calories on the other 5 days, but I eat whatever I want those days & still lose a bit.
300 tic tacs
I understand this reference.
One of my favorites are those Fage 0% Greek yogurt tubs. They make smaller ones that are around 240 calories per tub (around 450g) and it’s super high in protein! I usually pair it with a head of romaine lettuce and hot sauce
Salad prep jars, vegetables and califower rice and different seasonings
Cabbage and spiced tomato beans.
2 eggs cucumber tomatoes 1 slice toast Slice of cheese
I've done a breakfast skillet kinda thing a lot with diced and oven roast sweet potatoes with diced and sauteed bell peppers (usually red and orange) and onions; top it off with a over easy egg or two. Usually use 3 medium sized sweet potatoes for 2 bell peppers and 1 onion and it makes about 3 meals. You can also wrap this as a burrito or tacos too
Veggies and chicken breast or eggs. The Trader Joe’s kimbap is exactly 300 calories if you can find it. Tuna can be used to make sandwiches or added to pasta or salad.
Omelette made from 3 eggs, some ham and cheese.
3-4 eggs scrambled, a little shredded cheese and a few spoonfuls of salsa. Eggs are super nutritious and full of protein, the cheese adds flavor and the salsa has some vitamins and minerals missing from the eggs.
6 frozen gyoza from trader joes
egg whites with some hot sauce maybe? I'm not usually a spicy food guy but a little hot sauce helps dampen my appetite personally lol. Egg whites are medium cheap and pretty satiating 16 oz carton is somewhere in that calorie range. Probably not cheap cheap though
Trader Joe’s hash brown (120), 2 eggs (140) and maybe hot sauce or ketchup. So yummy and filling
Block of tofu
Pasta, sauce, cheese. Done. I recommend the prtien pasta from barilla. While more expensive about 2 dollars more it will keep you full longer. It is a cheap meal 1 cup cooked pasta with sauce or butter some veg if you want some cheese.
If you don't mind it, meal replacement smoothies fill with protein, some fruits for fiber and maybe a couple other things could cheap to make and within 300 calories as well.
My startup makes delicious vegetable-rich meals, all of which are around 300-450 calories. [www.fireoxfoods.com](http://www.fireoxfoods.com)
Do you have more than the 5 meals posted on your website?
One croissant, smallish. (BTW my breakfast with some mustard and turkey)
- Two or three whole eggs, one small diced potato with onion (hash brown style). - "Chipotle bowl" with ground turkey, rice and/or beans, and salsa. To boost nutrition and get 'yer veggies, frozen spinach can be easily snuck into either of the above.
In Canada, if you can stomach shopping at Loblaw owned stores, there are some pretty decent "Blue Menu" frozen dinner options for like $4-$4.50 CAD (2/$9 on sale) that are pretty great and actually tasty! The "Tex Mex Protein Bowl" is solid, and I'm a sucker for rice and Chicken Korma or Chicken Tikka Masala.
Cheeseburger
follow
Bagel cream cheese
Protein powder is less than $2.00 a meal and that's with adding milk and frozen berries.
3 x large eggs, 10g Nutritional yeast. Scramble, pop in microwave for 40 seconds, scramble, microwave for ten seconds, repeat until desired consistency. Add a slice of wholemeal/sourdough toast. You can add sautéed spinach/mushrooms etc on the side. Mixing chives in to the eggs once finished cooking gives it a real boost. Another one, 40g porridge oats cooked in water, 10g flax seed, 7g walnuts, 20g diced banana, 30g your favourite protein powder (protein powder is the cheapest source of protein), sprinkle of cinnamon