Low Calorie Meals That Fill You Up

Low Calorie Meals That Fill You Up

For many individuals who have made the decision to lose weight by going on a diet, they find that it’s easier said than done. The first few hours go by quickly…until it’s time for the next meal. This hunger is succeeded by the consumption of one (or several) delicious, high-calorie snacks, followed by a period of anger and self-loathing. In effect, longevity is easily the most difficult part of going on a diet.

However, this does not have to be the case. There are many low-calorie yet filling foods that make your diet far more simple. Here are some low calorie foods – and low calorie meals – that are sure to fill you up.

We’ll start with some light, simple meals that are very easy to make, relatively cheap, and perhaps inspirational for you in starting that diet!

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1) Oatmeal

This popular breakfast food is notorious for its high fiber content, thus making it the perfect breakfast food. It is vital to start off your day with a healthy breakfast (anyone who has ever seen a kid’s cereal commercial knows this), as it provides energy, or “fuel” if you will, to the body which can be burned throughout the day.

In addition, it won’t leave you hungry earlier in the afternoon, which is when that bag of chips from the vending machine looks the most appealing. If you’d like, you can add healthy supplements like skim milk, sliced bananas, or even some cinnamon to add some flavor without conceding a large group of calories to your daily intake.

2) Soup

Several studies also suggest that instead of consuming three meals per day, it may actually be more efficient to consume five or six smaller “meals” per day. In that case, a thin soup is a perfect alternative – it can also be considered a “snack” if you plan on sticking to three meals per day!

Start with a basic broth, add some white rice, and slice in some carrots; this may not be a “big” meal, but it certainly does the trick, filling you up right and providing the basic energy to get you through until your next meal. Gazpacho (basically tomato soup served ice-cold) is another light soup option, if you’d prefer something a little sweeter.

3) Veggies and Hummus

Unless you absolutely loathe vegetables, this is an option that I highly recommend. Naturally, the hummus provides the majority of the taste, as well as adding key nutrients to your daily diet. The reason that I listed “veggies” instead of a particular vegetable is that hummus is extremely versatile, so you can add it to a variety of vegetables!

Carrots, zucchini, and even celery are considered the best complements to hummus, but explore the possible vegetable options yourself and see which option you prefer!

Now, let’s move to the more “full” meals, breaking down the key foods that make the meal so healthy. If you are looking for a hearty lunch or dinner option, this is the time to really pay attention! It should be noted that the caloric figure listed next to the name of the dish is a comparative figure, and assumes a typical portion size.

Therefore, if you want to make multiple servings, simply multiply the amount of each food item by the number of servings you wish to make. If you have any questions or concerns with the exact caloric content, the packaging for each ingredient should answer such questions.

Olive & Prune Chicken – Roughly 225 Calories

(1/4 pound chicken, 1/4 cup olives, 1/4 cup prunes)

This meal is as healthy as it is tasty. Grilled chicken is known for its high protein content, as well as copious amounts of Vitamin B. The prunes add sweetness to the dish, alongside its high fiber and healthy antioxidants.

As for olives…well, there’s a reason that they have been a staple in Mediterranean (notably Greco-Roman) diets for thousands of years. Their flavors interact very well with the chicken, adding “juices” to the dish, as well as mono-saturated fats, Vitamin E, and polyphenols to help with anti-inflammatory issues. You can also add broth, red wine, vinegar, and a teaspoon of extra-virgin olive oil to get the sauce just right!

Healthy Hamburger – Roughly 390 Calories

(1/6 pound spinach leaves, 1/6 pound ground sirloin; onion, garlic, 1/3 teaspoon vegetable oil, large egg)

This meal combines the delicious taste of a hamburger with the health qualities of spinach and onions. Spinach is well known as a superfood that is loaded with key vitamins, and the additions of onions and garlic (you can also add a pinch of salt if you wish) substitute as flavors instead of high-calorie cheese, ketchup, or mustard.

This is a great dinner option, and a healthy replacement for a typical cheeseburger. If you are not a big onion fan, then you can always take them out or find a similar replacement; again, every meal listed can be adjusted to anyone’s taste preferences!

Steak Sandwich – Roughly 375 Calories

(4 ounces sirloin steak with fat trimmed off, 1/8 teaspoon garlic powder and kosher salt, black pepper, 2 ounce slice of baguette (preferably whole wheat), 1/2 tablespoon yellow mustard, 1/2 cup lettuce, 1/4 cup sliced tomatoes)

Yes, you are reading this correctly – a hearty meal with steak can be low calorie as well. While it certainly isn’t the healthiest option in the world, steak by itself is not only the best meat option available (compared to hamburgers, pork, bacon, etc.), but recent studies have reaffirmed the notion that steak is very healthy for your heart and preventing heart disease, while also providing healthy fats (yes, there are such things).

Whole wheat baguette is the preferred bread option here, but if you’d prefer regular white baguette, or require a gluten-free bread substitution, those can be made as well. Lettuce is known for its high Vitamin B and potassium contents, and tomatoes incorporate Vitamins C and K into its health benefits. Bon appétit!

Awesome Low Calorie Meals That Fill You Up!

Overall, there are numerous low-calorie meal options just waiting for you to discover them! These are just a few of the options, and you can easily adjust these menus to your dietary, nutritional, or like-minded taste.

Plan out your daily food intake, calculate your daily caloric intake, then enjoy these and many more delicious and low-calorie meal options!

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37 thoughts on “Low Calorie Meals That Fill You Up

  1. These are excellent recipes, looks like something I would enjoy and relatively easy to prepare.

    I love the soup idea. I like to chop up some cabbage, carrots, yellow squash, onions, roma tomatoes, garlic, and maybe some chicken and make a soup. It’s easy and quick and if I make a bunch it keeps well in the fridge and I’m set for days.

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    1. Hi Gary,

      I like the sound of that soup! Thanks for stopping by and sharing that recipe with our readers – sounds yummy 🙂

  2. Thank you for posting all these interesting facts. So many people do find dieting difficult and your advice will certainly be good to follow.

    It seems that one of the problems with fatty food is that the taste lasts longer on the tongue creating a feeling that the food is better and hence we tend to crave for it.

    It is certainly good to realise that there are really good healthy things that we can eat and lose weight.

    1. Yeah I know what you mean Roland – there’s nothing like the taste of a fatty choice at the end of the day! ( unfortunately the calorie count will catch you out though ) 🙂

  3. I read your article about Low Calorie Meals that fill you up. This month, I am taking the new nutrition course with the shaw academy. I will be sharing your article with my nutritional instructor who will be excited to read your article. I would follow the guidelines provided by your article and ensure that I follow it step by step.

  4. wow lots of info that i did not know .i have been told about breakfast many times before but I’m just not hungry in the mornings not until about 10.30am then i get hungry .I would like to become more healthier so i have a question for you idf you can help how can i get myself to be hungry when i awake it would be nice to sit down with the family and have breakfast?

    1. Well you’re hungry when you are hungry Jimmi – everyone’s different! Besides 10.30 in the morning isn’t really that late – it still counts as a breakfast 🙂

  5. Hi
    like your blog, some good info here, my favorite is vegetables, I eat one carrot every lunch 🙂 I think people neglect vegetables too much, and balance between all food is a key. When one eats balanced meals then there is no overweight. And you don’t need to count calories.
    Keep up the good work!

  6. It took a hip problem to convince me to lose weight. Having fresh fruits and cheese for breakfast and 5-6 meals a day with massive amounts of sugar free gelatin did the trick. I lost 20 pounds in 3 months and I learnt some new eating habits. I tried your Olive & Prune Chicken with raisins instead of prunes and It was great. Thanks for that.

  7. Hey Chris,
    I had a smile on my face when i read the first 5 lines, this is exactly what i went through everytime i started on a diet.

    I liked the way you’ve covered various simple recipes that are filling and yet are low in calories. Vegetables and hummus is really a great idea that i had never thought of

    I also found that having a thin soup works well too.

    1. Yep, thin soup is an excellent choice for a low calorie eat Josh ( depending on the ingredients you throw in there of course! ).

  8. I think this is the most useful post if you want to lose weight and keep staying full and I seriously would be interested if you could even have mentioned the nutritional value and it could even cover a lot of the important nutrients for hair because I want to lose weight and I really have some hair fall issues 🙂

    1. Ah I’m afraid I’m no hairdresser Shrey! I’m sure a simple Google search will answer that question for you 🙂

      Anyway, thanks for stopping by and reading our article.

  9. Hi Chris,

    This is an awesome article. I never thought we could count our calorie intake while at the same time having tasty meals.
    Thank you for the great recipe ideas. I removed hamburgers from my diet a fee months ago and I am quite missing them… Lol. Now I know I can prepare them at home and not feel guilty.


  10. What a great article. It really is surprising how many good and quick recipes you can make which are low in calories but still include great food like steak. Being someone who has never suffered with being overweight it’s not much of an issue for me but I can really see how this will help some who are less fortunate with their weight. It’s always good to know healthy options which are low in calorie for general health and well being.

  11. I like the small selection of recipes you have given here. Do you intend to provide further recipes for your visitors to try?

    You mention things like high fiber content, key nutrients, caloric figure, high protein content, healthy antioxidants, mono-saturated fats, Vitamin E, and polyphenols, to name but a few.

    Could you explain the importance of these contents for those of us who don’t know anything about them.

  12. These are some good ideas for my cutting season that will start in a couple months. It’s hard to eat a low amount of calories when you’re a food lover but I could definitely do some of these.
    I could go for a healthy hamburger right now actually. Soup is always good too. Oatmeal is okay but it can be hard to get the taste right (unless you actually like the taste of plain oatmeal). Syrup is good in it, but it can add a lot of carbs.

  13. Hi! The recipes you have in this post look great! Did you come up with them yourself or did you get them from a book? What do you do about settling cravings? One can only go without the good stuff for so long. I live in a very hot climate so I need colder options. What would you recommend ?

  14. Hi there Chris,

    Losing weight doesn’t always mean fasting from yummy food and as you have clearly pointed out, there’s no need to exclude burgers from the list.

    MacDonald’s Big Mac is 540 calories so your healthy ground sirloin surely beats it. I am going to try this recipe for my lunch box than eating out all the time.

    Thanks for sharing.

  15. Hi Chris… Most of the meals you have mentioned there are meals that I would happily consume.
    I agree that oats in the morning really helps to keep you satisfied during the day. I love to add all sorts of extras to my oats as I rarely eat it by itself.
    Nuts, raisins, chia, sesame seeds etc all go real good!
    Sometimes for something completely different I’ll add a beaten egg slowly and stir it through the cooked oats. I love the custard type flavour. Yum!

  16. Hi Chris,
    Nice article, the foods you mentioned are definitely filling due to high fibre and protein. I am a very diet concious person myself and I loved the olive and prune chicked recipe. I personally feel that diet with exercise is the best combo. Lot’s of calories are burned, especially the fat and you are also building up the muscle. Also, I would love to see some pictures of the recipes you mentioned, looking forward to see another great post.
    Keep up the nice work,

  17. Oatmeal with cinnamon is one of my favorite breakfasts. It is filling and of course healthy.

    I like your chicken recipe, I’ll have to give it a try.

    I have tried eating five or six small meals a day and I have to be honest, I don’t like it. I don’t find the meals satisfying and I’m left thinking about the next meal.

    I prefer three slightly larger meals per day. I don’t spend my day constantly thinking about food.

    Thank you for your recipes.

  18. There are so many theories out there about losing weight. Some about eating regular small meals, some about starving for 2 days out of 5, some about eating no carbs, some about eating only proteins. Its so hard to know where to start!

    Personally, I think the best way is just to eat healthy foods all the time, and only a little of what you love.

    So, I love your recipes, some great ideas here!

  19. Thanks for the ideas!

    I always feel stuck when I need to decide what to cook. This list of ideas will make my life easier for a few months! I can totally picture myself eating everything, and the recipes don’t look particularly complicated either, right?

    Happy low calorie eating!

  20. Great post. I have been dieting for a while now. I have heard of articles about eating more than 6 meals a day, but I never really understood how that actually worked. Your post was great to read. It made me really understand that concept. I see the idea is if you eat smaller meals through out the day you wont feel so hungry between the 3 main meals.

    1. Yeah that’s the idea Jeremy, but I wouldn’t go for six largish meals a day!

      I always find the best results through eating until JUST BEFORE I feel full – don’t stuff yourself!

  21. Thanks for some healthy low calorie options. I might add to the list brown rice and a vegetable and can throw in your meat of choice for a complete meal. Sometimes for lunch, I’ll just do brown rice and peas and it’s very filling. But adding cooked turkey or chicken to get your protein would be great as well. Just trying to eat salads doesn’t work long term because you just get hungry too fast, so these are some helpful ideas. Thx

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