The core idea of the 100 calorie diet is to break your meals down into 100-calories food portions. On this diet, there is no restriction on food choice so that you are not limited to just things that are low fat or low sugar. Though you can have pizza, chocolate and ice cream whenever cravings arise, you are still encouraged to focus your diet on foods with high quality nutrition. This diet also allows you to fill out your meals with “free foods.” These are foods and ingredients with insignificant calorie count that you can eat without limit. Vegetables like spinach, lettuce and tomatoes, basic condiments like pepper, soy sauce, mustard and vinegar, diet soda and sugar substitutes all fall under this category.
To give you an idea on how to account for your calories, here are four breakfast ideas you can use for 100-calorie diets.
1. Egg White Omelet
Beat egg whites from 3 large eggs with some salt and pepper until it is light and fluffy. Spray a nonstick omelet pan with cooking spray. Add in a tablespoon of bacon bits. Cook until fragrant. Add as much spinach and shitake mushroom as you want, and cook until the spinach is just wilted. Sprinkle with 1/8 cup of fat free mozzarella and fold your omelet. This is a 100-calorie recipe with 50 calories from egg whites, 25 from bacon bits and another 25 from the cheese. Have this delicious omelet during breakfast for a good dose of lean proteins as well as a balanced variety of vitamins and minerals.
2. One Light English Muffin
English muffins are much lower in calories than bagels. Light whole grain or multigrain English muffins are a great source for complex carbohydrates and they are usually fortified with extra fiber, proteins, niacin, riboflavin, calcium and iron. An average light muffin accounts for about 90 to 100 calories. Spread with some sugar-free fruit preserve if you want for a sweeter taste. Sugar-free fruit preserves contain only 5 to 10 calories per tablespoon and are considered one of the “free foods”.
3. Blueberry Walnut Oatmeal
This is a super beneficial breakfast recipe for diabetics, weight control and for a healthy cardiovascular system. Every 5 tablespoons of oatmeal accounts for 100 calories. Break 8 walnut halves (100-calories) in to smaller bits and cook them with your oatmeal. Add a small handful of blueberries when you are just about done. Blueberries are minimal in calorie so you don’t have to account for them. With this recipe, you get a good supply all essential nutrients including carbohydrates, good fats, proteins, vitamins and minerals.
4. Soy Vanilla Latte
Boil a cup of unsweetened soy milk in a pot. Add a bit more extra water to make up for water lost from evaporation. Combine 1 tablespoon of instant coffee, 1 tablespoon of vanilla extract, 1 tablespoon of coffee mate and 1 to 2 packets of sugar substitute in a mug and pour in the boiled soy milk. This quick 100-calorie coffee recipe gives you an extra boost of caffeine to get you going in the morning.