The problem with the low calorie diet recipes found online is that they often contain grains, which provide very little food per calorie. The smart way is to use vegetables mostly, so your stomach fills up until the next meal, no matter its caloric value. Here’s the golden standard of a recipe that provides plenty of nutrition, fiber, protein, and healthy fats to get you through the next meal.
The recipe below doesn’t provide weight of ingredients, as it’s designed for a big pot (so you can freeze some of it), but a portion as in the picture below is a bit less than 200 calories. Just use whatever veggies are already on your fridge.
* Turkey breast, OR some white fish
* 1/2 butternut squash, cubed (or 1 zucchini sliced)
* Rutabaga or turnips or yams, cubed
* 2 carrots, cubed
* 1 cup of cabbage, shredded
* 1 cup of cauliflower, cut
* 1/4th cup mushrooms, sliced
* 1 bell pepper, sliced
* A bunch of kale/spinach/chard, chopped
* Some broccoli
* 1/2 onion, sliced
* Some garlic
* 1/2 can of black beans (washed, drained)
* 2 cups of home-made bone broth
* salt & pepper to taste
* juice of a half a lemon
1. In a big pot, bring good quality water to a boil, and add the chicken and everything else, except the lemon and the beans. Cook for about 30 minutes in medium heat.
2. If using fish instead of chicken, add it at the last ~5 minutes of the cooking process. Add the beans in the last 2-3 minutes of the cooking process.
3. Enjoy hot, by squeezing some lemon on your plate.