When you are one the 100 calorie diet, you can eat whatever food you want just as long as you keep tabs on your daily calorie intake. Tracking your dietary intake by 100-calorie portion sizes, you get a good idea of how much exercise you need to burn off any excess calories. Though you can indulge in your cravings on this diet plan, you are still recommended to choose high quality foods with well balanced nutrition. You are also encouraged to snack and fill out your meals with “free foods” that have negligible calories. Vegetables like lettuce, tomato, mushrooms and cucumbers, flavor enhancers like soy sauce, mustard, tobacco sauce and vinegar, diet sodas, sugar substitutes and other kitchen condiments are all examples of free foods.
Below are 4 great lunch and dinner meal ideas to show how you can estimate calories for the 100 calorie diet.
1. Whole Wheat Turkey and Cheese Sandwich: 400 calories
For this recipe, you basic ingredients are 2 slices of whole wheat bread (about 100 calories a piece), 1 slices of low fat American cheese (50 calories), 3 ounce of deli cut turkey breast (100 calories) and 1 tablespoons of light mayo (50 calories). Put your sandwich together with as much lettuce, tomato, bell pepper, pickles and cucumbers as you want. You can squeeze on extra honey mustard sauce for even better taste.
Have this sandwich with a diet soda and a medium apple (100 calories) or a non-fat yogurt (100 calories) for a satisfying nutritious lunch.
2. 6-Inch Tuna Fish Sub: 500 calories
Combine 1 can of chunk light tuna (100 calories) and 2 tablespoons of light mayo (100 calories) together with your choice of finely chopped celery, green pepper, onion, dill pickles, parsley or cilantro. Season with salt, pepper and sugar substitute to your taste. Mix well until the texture is creamy and uniform. Lay 2 slices of reduced fat Swiss cheese (100 calories) on a 6-inch whole wheat sub roll (200 calories), scoop the tuna salad on top, and there you have it--a super nutritious lunch for just 500 calories.
3. Teriyaki Salmon with Baked Sweet Potato and Steamed Vegetables: 500 calories
One 3-ounce salmon fillet weighs in around 200 calories. Marinade the fish in 3 tablespoons of reduced sodium teriyaki sauce (50 calories), 1 shallow tablespoon of honey (50 calories) and some lemon juice for 1 hour before grilling. Heat a grilling pan with 1 tablespoon of olive oil (100 calories) and grill your salmon until done. Complete your dinner with a medium sized baked sweet potato (about 2 inches in diameter and 5 inches long constitutes about 100 calories) and some steamed broccoli, cauliflower or carrots. Top your sweet potato with a touch of nonfat sour cream for a richer taste.
4. 100 Calorie Dessert: Chocolate Covered Strawberries
Finish you dinner with something sweetly decadent and completely guilt-free. Enjoy a cupful of fresh strawberries with a 6-ounce serving of sugar-free chocolate pudding for just 100 calories.