If you want to stick to a low calorie diet, planning a dinner under 200 calories can help you maintain your energy level without packing on the calories before bed. Eating a lighter dinner will keep your digestive system from being overtaxed while you try to go to sleep. Thus, it may help you sleep more soundly. To know exactly how many calories you are eating, it’s important to have good measuring spoons and measuring cups. Also invest in a good food scale for meats and other foods that are calculated by the ounce. Here are 5 dinner ideas under 200 calories.
1. Lemon Chicken With Broccoli
Put 3 ounces of skinless chicken breasts, 1 teaspoon of extra virgin olive oil, one cup of raw broccoli, garlic, purple onions, and about a quarter to a half cup of water into a small pan or wok. Stir fry on high heat until the chicken is thoroughly cooked. The chicken will give you protein and broccoli itself is full of vitamins and minerals.
2. Quinoa and Dino Kale
Quinoa is an ancient and tasty grain that has protein and a low glycemic impact. A half cup of cooked quinoa has 127 calories. Saute a cup of raw dino kale with purple onion and garlic. Mix into a bowl with the quinoa and add lemon juice and half a teaspoon of oil or a favorite low-calorie dressing that’s no more than 30 calories a tablespoon.
3. Brown Rice Pasta With Sauce
Brown rice pasta has a lower glycemic index than other pastas and is a good choice for digestive health. A half cup cooked has 100 calories. Add a half cup of a chunky no-sugar-added tomato sauce mixed in with one ounce of very lean ground turkey cooked in water and some salt.
4. Tomato and Basil Soup With Avocado Garnish
Combine stewed tomatoes with no sugar added, fresh pureed basil, and a half cup of non-fat milk. Heat until steaming and then puree in a blender. Serve and garnish with one eighth of an avocado.
5. Chinese Stir Fry With Brown Rice
Combine 1 teaspoon of canola oil and some water into a wok or pan and bring to high heat. Add garlic and onions. Cook in one ounce of cubed chicken breast and add water chestnuts, a half cup of your favorite mushrooms, and some freshly chopped ginger. Add to a half cup of brown rice and some wheat free tamari.
6. Super Salad
Combine a cup of raw leafy vegetables and 2 more cups of your favorite non-leafy vegetables. Add one tablespoon of raw, sprouted sesame seeds or sunflower seeds. Add a half ounce of low-fat cheese and then you’ll be able to enjoy 35-40 calories worth of your favorite dressing.
The key to eating low-calorie is creativity and experimentation. Replace oils with lemon juice and try stir frying in water instead of oils. Cut back on grains and increase the veggie content of your meals.