100-200 Calorie Meals

April 28, 2015 in Uncategorized

It has been absolutely AMAZING getting off of sugar.  For the first time in over a year I’ve got some control back in my life.   I have, however, discovered something about myself that didn’t used to exactly be the case.  I now have to count calories in a way that I never did before.  In the beginning of my weight loss journey I was able to focus only on carbs.  I literally paid almost no attention to calories.  I could eat more calories than others so long as I kept my carbs in check.

You see once upon a time I could sit there and eat 2 or 3 hamburger patties slathered in mayonnaise and extra cheese—and still drop weight.  As long as I didn’t eat the bread or any of the carb related things that might go with it—it didn’t matter about the calories.

That is no longer  the case. I now have to also watch calorie intake much closer than I once did.   I can’t just eat a thousand bunless hamburger patties and still see progress.

And I suppose that’s probably not a bad thing after all.

It was never that healthy to make a diet of just bunless McDonald’s burgers anyways!!   Now that I’m having to pay more careful attention to calories I’ve begun finding a lot of ways to make meals healthier and low calorie.

And when you have to count calories…less is more!

I’ve been working on finding  100-200 calorie snacks and meals that I can easily eat during the day without overloading myself on calories.

By doing this, I can eat more often if I want to.  If I decide I want to eat something additional, I can!  And I can eat some of these options without jumping my daily intake up by 300-600 calories a pop!

Here are a few of the things I’ve been eating lately:


SALAD!  I have found a way to turn my salad into something that is extremely low calorie and healthy.  I totally ditched the salad dressing.  Even the lowest calorie salad dressings still seem to have at least 40 or more calories per serving.  And when you are trying to keep things under 100 or 200 calories that’s a lot.

SALSA is the answer!

At this point, I think salsa is the answer to everything!! You can have 2 tablespoons of salsa for about 10 calories.  There are all kinds of different salsas out there too.   Of course some will have more calories  than others but I stick with the ones that don’t have too much of that.  I also stay away from salsa that has corn in it because corn is a vegetable that has a lot of sugar in it.  And I LOVE corn.  Even a stray kernel or two of it can make me suddenly crave a big old bowl of corn.  So that is one salsa I stay away from.   But there are tons of them out there if you look around.

You can also make your own.  I guess it’s my Texas background that caused me to fall in love with salsa but I’m so glad I did.  It has been the KEY to some of my recent weight loss.  By using that instead of salad dressing, I’m saving anywhere between 50-200 calories per salad!!  That switch alone has been extremely helpful.

In addition to this, I add to the salad mushrooms, mini bell peppers, pepperocini peppers and spicy okra.  Now that all my sound strange but it’s actually good.  You can have 3 mini bell peppers for only 25 calories.  They take some time to eat and they’re crunchy.  Mini bell peppers are my new found friends!! I buy several bags of them a week.


Spicy okra is a new thing I discovered recently as well.  They have maybe 5 calories for a few of them.  And they aren’t the kind of thing you would eat too much of.  Sometimes I eat them straight.  Sometimes I add them to the side of my salad.   I think adding spicy food helps you to slow down eating and makes you feel as if you’ve had something.












You can have all kinds of different lettuce (kale, spinach etc to keep it interesting).   It only costs you between 10-15 calories for 2.5 cups of lettuce.  If you add the salsa, peppers, mushrooms, spicy okra etc…you are still only going to be at a grand total of 30 or so calories.

Another great idea to add to both salads and omelets….poblano peppers!!

These are pretty large and not too spicy.  But spicy enough to give it a taste.  You can have 2 of them for only 10 calories!





First of all…how do you spell this? For some reason, my brain thinks I’m French and wants to spell it as omelette.  My spell check prefers the American version of omelet.   As a result, you will find it spelled various ways when I write depending on if my spell check automatically changes it!

However you spell it…it’s a great way to fill up on few calories!

The problem with my omelettes were that they were full of 3 eggs (180 calories) and 2 slices of cheese (120 calories).  That still isn’t too bad for a meal coming in at 300 calories but when you’re looking for something much lower to use as a snack or additional meal you have to cut corners.

Someone suggested a trick to me that has been awesome!! You can use ONE actual egg and mix with 3 tablespoons of liquid egg whites for only an additional 25 calories.  I didn’t like egg whites by themselves but if you mix with them with one egg it totally works!  You still get to have additional volume to your batch of eggs but you are cutting out calories.   I find that my base omelette now goes from 180 calories for 3 eggs to 85 calories for 1 egg and 3 tablespoons of liquid egg whites.

I will add mushrooms which have so few calories you almost don’t have to count them along with mini bell peppers and you guessed it….2 tablespoons of salsa.  By doing this my omelette is not too much more than 100 calories in total!


This meal is 100 calories for eggs plus salsa (add about 15 calories at the most for mushrooms and one mini bell pepper)





Speaking of eggs….deviled eggs are an awesome low calorie snack!! I also sometimes adorn my salads with them as well just to make them more interesting.   By cutting out the mayonnaise, I have cut out about 50 calories too!

I simply cut one hard boiled egg in half and then mix some dijon mustard with one sugar free gherkin pickle sliced up.

This gives you 2 deviled eggs for about 60 calories.

The dijon mustard and pickle have virtually no calories at all but you might want to throw in 10 calories to be on the safe side. That still is only about 70 calories.  Sometimes I will make a 20 calorie salad (2.5 cups of salad for 10 calories with 2 tablespoons of salsa for 10 calories)  and then add 4 deviled eggs ( 120 calories).  You still have a nice snack or meal for only 140 calories!







Moving onto TUNA!

I have started buying these packages of tuna fish.  They are only 60-70 calories and you can actually get them in a few different flavors.




Sometimes I will open up the packet and just squirt a little bit of dijon mustard in there.  You can mix it up with a fork right there in the packet and eat it straight.   Again cutting out mayo has been a big deal for me.  I used to want to mix up my tuna with a ton of mayo and sugar free relish.  Now the relish part was fine but the mayo was adding a ton of calories. Now I just add the creamy mustard and then I will stuff it in one of those mini bell peppers.  I told you the mini bell peppers are the way to go!!  Honestly you will feel like you really had something and it will still be under 100 calories.

3 Mini Bell peppers (25 calories)  Packet of Tuna (60-70 calories)





If you want to add a little bit of flavor,  try Franks Red Hot Sauce! I sometimes mix it in the tuna to give it some more flavor.  You can also add a little to your deviled eggs if you want.  And it has no calories.










Lately, I’ve been just throwing a 35 calorie serving of frozen stir fry vegetables into the pan with this zero calorie soy sauce.    If that is all you put together it’s only 35 calories.   I also found sauerkraut adds some texture and you can have 4 tablespoons for only 15 calories.  I don’t usually like sauerkraut so much but cooked and added to the stir fry it does seem to give it a little something else!

Chocolate Mini Ramekin Cake (115 Calories)

Now last but not least, I have found a way to make a chocolate mini cake in a ramekin.  Now as I have mentioned on here before I have to be VERY careful with eating sweets.  I have to be super careful even trying to recreate my previous binge food sweets because it could lead to bad things.  I cannot handle even buying the 100 calorie snacks because having the box in my house makes it impossible for me to resist.  Also at times I have found that eating a safe dessert might trigger me to run off and eat the real junk that causes a binge.  As a result of all this, I have to be very careful doing things like this.  I have, however, been able to make this in an individual serving and have it completely satisfy my need to have something sweet without triggering anything else.

Now don’t misunderstand.  This is NOT actually all that super tasty.  And it is meant to be that way.

It is something I make with minimal ingredients.  It has just enough of a faint memory of a chocolate cake without being overpowerfully good.  It has the texture of cake and the look of it.  Yet it is not so good that I want another one.  I know this is quite an advertisement isn’t it? But this is how I have to eat.  It has to be just the right level of “good”.  Not SOOO good that I crave more.  But just good enough that I feel like I satisfied what I needed.



1 Tbsp Coconut Flour (30 calories)

3 Tbsp Liquid Egg Whites (25 Calories)

1 Tbsp Unsweetened Cocoa powder (10 Calories)

2 Tbsps Whipped Cream Cheese (50 Calories)

3 Splenda packets (or more to taste)  0 Calories

Total: 115 Calories



I literally measure these into the ramekin and then microwave it for about 20 seconds so it is soft enough to mix up.

Then after it is mixed, I microwave it for another minute.

Here is a picture of one that I made after I popped it out of the ramekin.  The ramekin I used is the perfect size and I sat the little cake on top of it.




You can add a tablespoon or so of sugar free whipped cream.  This one adds only 5 calories.



Of course you have to wait for your little cake to cool or it melts like this.

Still delicious!




When you find that you are at that point in the day where you just want something and yet you want to stay strong and not make a bad choice—try one of these.   They are more than just a few bites.  They have some volume and some texture.   They won’t add too many calories to your daily allowance and they may just be what you need to calm you down while you’re waiting for that junk food craving to pass!

And don’t forget to walk!!  Even a short walk can put you in the right mood and fight the cravings that threaten us!



photo 4 (1)

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{ 15 comments… read them below or add one }

Sue April 28, 2015 at 2:52 pm

I absolutely love this post! It has so much useful information and reflects so many of my own struggles and challenges. Thank you so much and I look forward to reading more from you!


Heather C April 28, 2015 at 4:19 pm

Love this post, Holly! And you’re “cooking!”


Heather C April 28, 2015 at 4:20 pm

SERIOUSLY? I finally wrote a long beautiful comment and that’s all that posted? Geese


Holly from 300 Pounds Down April 28, 2015 at 8:29 pm

Oh no Heather!! I am so sorry!! I hate that when that happens. I know how you feel but whatever you said I appreciate it!!!!


Rhonda W April 28, 2015 at 4:34 pm

Some really good ideas Holly! Here is one for you… I mix my tuna with plain greek yogurt, chopped pickles and a little dill. It is a great dip with mini carrots and lasts for days in the fridge.


Holly from 300 Pounds Down April 28, 2015 at 8:30 pm

I will check out the plain greek yogurt Rhonda. Thanks! I usually don’t eat yogurt bc of the sugar but I will check it out. Maybe the plain version doesn’t have a lot. Thanks!!


Donna April 28, 2015 at 7:06 pm

Love all the ideas. Vlasic makes sugar-free pickles which is what I truly eat a lot of. I also use Fage 0 Greek yogurt instead of mayo. I have been doing that for about 3 years now. Proud of you that you are “cooking” because I’ve read enough of your posts to know how you feel about that. Salsa is a great additive for flavor too as you stated. Keep up the good work.


Calleigh April 28, 2015 at 8:25 pm

Wow! You are doing great Holly :))
I’m still tweaking my LCHF meals at the moment, it is definitely a process. I had a terrible day yesterday but I woke up this morning knowing it was a new day and starting the morning reading how well you are doing has given me a good boost.
Keep it up!
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Mrs. O April 28, 2015 at 10:30 pm

Thanks for sharing your meal ideas. I’m going to steal a few of your ideas for my afternoon snacks. They look so tasty, especially the deviled eggs! I recently started adding those mini bell peppers to most of my meals and I love the crunch. Hubby loves them stuffed with 1 wedge Laughing Cow Light Garlic & Herb cheese; he divides the cheese into 3 mini peppers. Or he’ll stuff them with hummus. I stole his ideas too! 🙂
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LHA April 29, 2015 at 12:30 am

I am just thrilled to know that you are doing well and still off sugar! I was worried about you when I didn’t see a post for a while. I am rooting for you, and I know there are a whole lot of other readers who are too! Thanks for the recipe ideas and inspiration. Keep on keeping on!


Holly from 300 Pounds Down April 29, 2015 at 5:54 pm

thank you!!! It is nice to know someone worries about me. Makes me feel good!! IF that makes sense!


Lorenda April 29, 2015 at 5:09 am

These are such great ideas!
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John (Daddy Runs a Lot) April 29, 2015 at 3:15 pm

I’ve been a “calorie counter” for as long as I’ve been on this journey — while I actually think I *can* back off the strict counting and move to a “keep it low carb” strategy, and do just as well . . . well, why mess with something that’s working?

I had MAJOR sugar cravings the other day . . . it was a little bit crazy how obsessed one can get. Fortunately, a little bit of cheese helped me get over them . . . I should probably look into WHY cheese helped, but it did.

Those sweet mini peppers? I LOVE THEM. seriously. And my kids do, too — meaning that I can actually provide healthy snacks to them!
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Holly from 300 Pounds Down April 29, 2015 at 5:53 pm

I’ve been backing off cheese because I tend to eat several slices of it at once and it adds up calorically. I have never cut out cheese prior to now. This makes me rethink it. But for some reason I tend to want to eat at least 3 at once and it adds up. I have found that string cheese takes longer to eat if you go about it the ‘right’ way! lol


John (Daddy Runs a Lot) April 29, 2015 at 6:09 pm

Oh, I need to measure out the cheese, cut the cheese (ha!), and put it away. Otherwise…yeah, I go WAY over my caloric budget. Same holds true for eggs (I can NOT allow myself to just scoop scrambled eggs on my plate from a buffet because I’ll easily eat a dozen eggs) and nuts (I could eat a pound of cashews without thinking twice).

For the most part, most any food? I need to measure it out & ensure that I’m holding myself to what I’ve portioned (I truly believe that I’ve screwed up my metabolism & “sense of fullness” over years of poor eating, so I can’t just “go until I’m not hungry,” however much I want to do just that). However, taking the time to portion things out before I eat….well, as long as there isn’t sugar or flour, I make sure the food is a HIGH reward item. Hence, cheese 🙂
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