How to Prepare Low Calorie Food

Cook with low-calorie foods.

Whether you want to trim excess weight or simply maintain a healthy diet, learn how to prepare low-calorie meals that satisfy your palate and make you feel full longer. Discover how to cook using lean meats, fruits, vegetables, and healthy carbohydrates and fats. Or learn how to satisfy your sweet tooth by cooking low-calorie treats. Take control of your eating without sacrificing taste.

Things You'll Need

• Frying pan
• Sauce pan
• Muffin pan
• 1 cup whole-wheat penne
• 1 teaspoon extra virgin olive oil
• 1/2 cup mushrooms
• 1/2 cup diced tomatoes
• 3/4 cup chopped peppers
• 1 pound cauliflower
• 8 cups low sodium chicken broth
• 4 slices turkey bacon
• 1/2 cup reduced-fat cheddar cheese
• 1 cup egg substitute
• 1 tablespoon Parmesan
• 1 teaspoon garlic salt
• 1/8 teaspoon salt
• 1 teaspoon vanilla extract
• 3 tablespoons light applesauce
• 1/2 cup fat-free milk
• 1 1/2 cups no calorie sweetener
• 1/2 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1 cup whole-wheat flour

Instructions

Reduce Starches

1. 

   Choose whole-grain bread over white.

   Substitute low-calorie vegetable ingredients in high-calorie pasta dishes. Always use whole-grain pastas, breads and rice, or try quinoa. These complex carbohydrates not only give you longer-lasting energy, but also allow you to eat fewer calories since fiber fills you up more quickly and keeps you full longer.

2. Cook one cup of whole-wheat penne. Drain, toss with one teaspoon of extra virgin olive oil and set aside.

3. Simmer 1/2 cup diced tomatoes, 1/2 cup chopped peppers and 1/4 cup of mushrooms until vegetables are tender.

4. Pour vegetable blend over pasta and top with one tablespoon of reduced-fat Parmesan cheese. A similar recipe from "The Biggest Loser 30-Day Jump Start" provides only 150 calories per one-cup serving.

Eat More Veggies

1. 

   Eat high-fiber, low-calorie veggies.

   Substitute low-calorie vegetable ingredients for starchy, high-calorie side dishes. Include in each meal green, leafy vegetables such as spinach or dark-colored lettuce. Or use low-calorie, low-fat vegetables such as tomatoes, zucchini, cabbage, broccoli, peppers or cauliflower.

2. Boil 1 lb. cauliflower in 64 ounces of low-sodium chicken stock until tender.

3. Strain cauliflower, but keep one cup of chicken stock and set aside.

4. Use mixer to puree cauliflower until it reaches the consistency of mashed potatoes.

5. Top with 1/4 cup of reduced-fat cheddar cheese, two slices of crumbled turkey bacon, one tsp. garlic salt and 1/8 teaspoon pepper. A similar recipe in the South Beach Diet provides only 80 calories per one-cup serving.

Use Lean Proteins

1. 

   Eat lean cuts of meat like chicken.

   Learn how to cook a low-calorie breakfast using lean proteins in place of high-fat, high-calorie proteins. Lean cuts of protein, white meats and low-fat dairy products tend to fill you up so you eat fewer carbohydrate calories.

2. Mix 1/2 cup egg substitute, 1/4 cup chopped peppers and 1/4 cup mushrooms.

3. Scramble in pan and set aside. Brown two slices of turkey bacon and crumble.

4. Top vegetable scramble with 1/4 cup reduced-fat cheddar cheese and the crumbled turkey bacon, and season with salt and pepper to taste. Substitute two egg whites or 1/2 cup egg substitute for one whole egg and two pieces of turkey bacon for regular bacon and save nearly 150 calories.

Substitute for Sugars and Fats

1. 

   Limit your sugar intake.

   Substitute basic ingredients in baking, such as egg substitute for eggs, a no-calorie sweetener for sugar and light applesauce for all or half the amount of butter.

2. Preheat the oven to 350 degrees.

3. Cream together 1 tsp. vanilla extract, 3 tbsp. light applesauce, 1/2 cup egg substitute, 1/2 cup fat-free milk and 1 1/2 cups no calorie sweetener. Sweeteners vary: Experiment with the amount.

4. Blend in a separate bowl 1/2 tsp. baking soda, 1 tsp. baking powder and 1 cup whole-wheat flour. Add to creamed mixture and mix well.

5. Fill 12 muffin cups evenly and bake for 15 minutes.

6. Combine 8 ounces of fat-free cream cheese, 1 tsp. vanilla and 2 tbsp. no-calorie sweetener.

7. Frost cupcakes and serve. For a recipe calling for 1/4 cup butter, save 375 calories by substituting light applesauce, a half-cup of which provides only 50 calories.

Tips & Warnings

• Grilling, baking, or steaming vegetables and meats limits the amount of added calories from fat or oils used in the cooking process.

References

• "Prevention" magazine; The Biggest Loser Recipes: Whole Grain Penne with Roasted Vegetables and Parmesan; 2009
• "The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life"; Arthur Agatston; 2008
• "Fitness: Theory & Practice: The Comprehensive Resource for Fitness Instruction"; Laura Gladwin; 2002

Resources

• MayoClinic.com: Energy Density and Weight Loss
• MayoClinic.com: Recipe Makeovers
• Meals Matter: Making Sense of Portion Sizes