Recipes under 200 calories: Delicious and healthy meal ideas

Jo Romero
Yahoo Lifestyle
14 March 2013

With the average burger packing around 500 calories, and a cheese and ham baguette around 400, mealtimes can be calorific.

So we’ve come up with some 200 calorie recipes for each meal of the day, to help you along with your healthy diet or weight loss goals.

Why not substitute one of your usual meals for one of these delicious treats? At 200 calories they're guilt-free...

[Related: Is your diet full of 'hidden salt?']


Breakfast: Almond Milk, Raspberry and Maple Syrup Smoothie: 185 calories


Almond milk is a source of calcium, Vitamin E and has virtually no saturated fat. We’ve combined it in this fruity breakfast smoothie with banana, raspberries and maple syrup for sweetness. Serves 1.

Ingredients
100ml almond milk
1 small banana
6 raspberries (fresh or frozen)
1 tbsp maple syrup

Measure out the almond milk in a jug and then add the rest of the ingredients. Blend with a stick blender until smooth and serve.

Lunch: Low-Calorie Deli Wrap: 194 calories

Here, it’s all about portion control. You can still enjoy meats like pastrami if you limit yourself to just one slice, along with low calorie ingredients such as sliced turkey, lettuce and pickles.

Ingredients
1 wholemeal tortilla wrap
1 slice wafer thin pastrami
1 slice wafer thin turkey
half a little gem lettuce, shredded
1tbsp light mayonnaise, mixed with half a teaspoon Dijon mustard
1 pickled gherkin, chopped

Method
Spread the mustard mayo over the tortilla wrap, scatter over the lettuce and arrange the sliced meats on top. Chop or slice the gherkin and arrange on top of the rest of the ingredients. Roll up the wrap, folding in the sides and then rolling up towards you. Cut in half and serve. 

[Related: Sick of cooking three different dinners? Check out our recipes the whole family will love]


Dinner: Stir-fried Tofu and Vegetable Soup: 200 calories

If you’ve had a big lunch, you might want something lighter for dinner. And interestingly, the most calorific ingredient in this recipe is the tablespoon of oil everything else is stir-fried in. As well as greens, we’ve also used tofu, which is low in saturated fat.  A portion of cooked rice noodles can be added to make the soup more substantial, but will add an extra 192 calories. Serves 1.

Ingredients
1 tbsp vegetable oil
50g tofu, chopped into chunks
1 clove garlic, chopped
2 small spring onions, chopped
2 small chestnut mushrooms
100g Pak choi
1 tsp dark soy sauce
2 tsp Shaoxing rice wine
150ml beef stock
pinch of Chinese 5 Spice

Method
Heat the oil in a large non-stick frying pan or wok and when hot, add the tofu chunks, stir-frying gently and allowing them to turn golden. Lift with tongs or a slotted spoon onto a plate. Next, add the garlic to the pan, along with the spring onions. Fry for 2 minutes, until softened. Wash the pak choi and slice in half and add to the pan along with the mushrooms. Stir in the Shaoxing rice wine, Chinese 5-Spice and soy and then pour in the stock. Leave to bubble for 2-3 minutes and then serve the soup with the crisp tofu on top. Serve piping hot.

Dessert: Nectarine, Mango and Blueberry Salad: 111 calories

With dessert, it’s usually more about satisfying a sweet craving than stacking up extra calories after your meal, so try this fruit salad, drizzled with a little agave nectar - a natural sweetener that’s also a low GI food. Compare this to a relatively innocent-looking slice of carrot cake, which can contain around 350 calories. Serves 1.

Ingredients
Half a nectarine, stone removed
60g mango, diced
small handful frozen blueberries
1 tsp agave nectar

Method
Cut the nectarine half into chunks and combine in a bowl with the mango and blueberries. Drizzle with the agave nectar, and leave at room temperature for about 10 minutes, until  the blueberries have defrosted. As they defrost, their dark purple juice will mingle with the syrup, which sweetens the whole salad.

Do you have any favourite low-calorie meals? Tell us over on Twitter now.

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