(an enormous masterpost of ed food)
Oatmeal n Berries - 200 calories
-Measure 1/3 cup dry oats (100), cook on medium heat in 1 cup water until it begins to boil. Turn off heat.
-Measure 1 cup frozen blueberries (80), dump into hot oatmeal ~unless you like room temperature better, but I prefer frozen because they create a better flavor release in the hot oatmeal~
-Cut up four strawberries (20), toss into oatmeal or arrange it pretty on the top :)
Fruit Parfait - 230 (using Dannon and oatmeal) 265 (using plain greek and granola)
-Measure 3/4 fat-free, plain greek yogurt (90, depends on brand) OR use Dannon Light n Fit greek yogurt, any flavor (80)
-Pour in about 3 tbsp almond milk (5), mix together until smooth ~adds volume for less calories~
-Measure 1/4 cup granola (100) OR 1/4 cup oatmeal (75), dump it in there
-Measure 3/4 cup frozen bloobs (60), dump em in there
Higher calorie but SO filling and satisfying!
Fruit Salad Bowl - 185 calories
-1 banana (100), cut up in a bowl
-1/2 apple (40), cut up in a bowl
-4 strawberries (20), cut up in a bowl
-15 raspberries (15) in the bowl
-1/3 cup almond milk (10)
French Toast 1 - 185 calories (Walden Farms syrup) 200 calories (Log Cabin syrup)
-3 slices Healthy Life light bread (105), toast for about a minute to start
-2 egg whites (35), in a bowl
-3 tbsp almond milk (5), splash in the egg white bowl
-Add cinnamon, sweetener, and salt and black pepper (SO good, trust me), whip together
-Dip the bread in the egg white mixture on either side and place on a skillet/pancake skillet for about 4-5 minutes on each side. Toast again if you like it more crunchy!
-Add Walden Farms 0 Cal pancake syrup OR sugar-free Log Cabin syrup, 1/4 cup (15)
-8 strawberries (40) OR 1/2 cup blueberries (40) OR half an apple (40)
French Toast 2 - 195 calories (Walden Farms syrup) 210 (Log Cabin syrup)
-Make the french toast as directed above (145)
-2 Tbsp peanut butter powder (50) mixed with zero cal syrup or sweetener and water
-Spread on french toast evenly, top with zero cal syrup OR sugar free (15)
You can add any topping you like for more calories, it’s up to you!
-2 slices Healthy Life low calorie bread (70)
-2 tbsp peanut butter powder (50) mixed up with a sweetener packet + some water OR zero cal syrup
-1/2 banana, sliced (50) and placed on toast
Add any zero calorie syrup you like! Walden Farms has caramel syrup, chocolate, pancake, strawberry, blueberry, etc
Egg Open Toast - 186 calories
-2 slices Healthy Life low calorie bread (70), toasted
-2 egg whites (35), cooked and scrambled, add salt + pepper to taste
-1/4 medium avocado (75), spread over toasted bread
-Divide egg scramble onto the two bread slices
-2 cherry tomatoes, sliced into small pieces (6), sprinkled on both toast slices
-Add Frank’s Red Hot Sauce (0) + any seasoning you like!
Egg white Sandwich - 184 calories
-2 Slices Healthy Life low calorie bread (70), toasted
-1 slice kroger fat free american cheese (30), place on hot toasted bread
-2 egg whites, cooked thoroughly (35), salt + pepper + seasonings, place on top of cheese
-Two tomato slices (~9), place on top of eggs
-2 slices thin-cut turkey breast (40), place on top of tomato slices, sandwich with last bread slice
(optional) Mustard/Frank’s Red Hot Sauce to taste
Banana Nice Cream - 200-210 calories
-1 1/2 frozen bananas (150) throw in a blender
-Few drops of maple extract + vanilla extract
-1/3 cup almond milk (10)
-1/2 cup blueberries on top (40) OR 8 strawberries (40) OR 1/2 apple (40) OR my personal favorite, 2 tbsp PB powder drizzled on top (50)
(Lunch is typically something very small for me. It’s never been really a “full” meal. In our family, dinner is always bigger than lunch)
Garden Salad - 135 calories
-3 cups Spring Mix Greens (20) in a bowl
-3 white mushrooms (10), sliced, cooked or uncooked based on your preference!
-Five cherry tomatoes (15), sliced
-1/4 white onion, medium (10), diced
-Any Walden Farm 0 Cal salad dressing (thousand island, italian, ranch, bacon ranch, honey dijon, etc) OR your own favorite fat-free dressing (add calories)
Mix in a large bowl, and voila!
-medium apple on the side (80)
Tuna Salad Toast - 130 calories
-1/2 can Chunk Light Tuna in Water (35)
-1 1/2 celery stalks, chopped (15)
-1/4 medium white onion (10), diced
-Mix those ingredients together in a bowl, add any seasoning + zero cal dressing you like
-Toast 2 slices Healthy Life low calorie bread (70)
Spread tuna salad on toast. Frank’s Red Hot Sauce is good to dip, or just eat it plain!
Grilled Cheese - 100 calories
-2 slices Healthy Life low calorie bread (70)
-1 slice Kroger fat free american cheese (30)
-Spray a pan with 0 cal oil spray and sandwich the bread and cheese, placing it on the pan over medium heat for about two minutes. Flip, and repeat.
Caesar Salad - 100 calories
-3 cups shredded romaine lettuce (25) in a large bowl
-1 serving canned Great Value Chunk Chicken (60), drained. Heat up on a pan over medium heat, then throw in bowl of lettuce
-5 Cherry tomatoes (15) sliced, throw in the bowl
-Toss with any 0 calorie Walden Farm’s dressing. (use your own dressing, for you own added calories!)
Cheese, Meat, Veggie Quesadilla - 140 calories
-1 OLE XTreme Wellness wrap (50), cut in half
-1/4 medium white onion, diced (10)
-3 white mushrooms (10) sliced
-1 slice Kroger fat free american cheese (30)
-2 slices turkey breast (40)
-Made just like the grilled cheese, sandwich all the ingredients and cook for 2-3 minutes on each side!
Veggie Omelette + Fruit - 207
-3 egg whites (50) in a nonstick pan over medium heat
-1/4 medium bell pepper (17) thrown in pan
-1/4 medium white onion (10) thrown in pan
-1 slice Kroger fat free american cheese (30)
-1 slice deli turkey breast (20)
Cook until egg is thoroughly white, then turn off heat and break up the cheese slice to distribute it evenly across the egg. Put a lid over the pan and let the cheese melt.
-1 Cutie Mandarin orange (40)
-1/2 cup frozen blueberries (40)
Place the fruit on a plate and put the egg with the melty cheese on it, breaking up the piece of meat and distributing it evenly over the egg. Season and enjoy!!
Chicken n Cheese Set - 265 calories
-1 can Light Chicken and Cheese Enchilada Progresso soup, heated (180)
-1 slice Healthy Life low calorie bread (35)
-1 slice a Kroger fat free american cheese (30)
-1 slice deli chicken breast (20)
-Cook the grilled chicken n cheese to your liking, heat soup to your liking. Eat together!
Veggie Rotini + Stirfry -220 calories
-1 can Light Veggie Rotini Progresso Soup (130), heated
-1/2 medium white onion (20) chopped, thrown into pan over medium heat
-1/2 bell pepper (35) sliced, thrown into pan
-6 white mushrooms (20) sliced, thrown into pan
- 1 1/2 celery stalks (15) chopped, thrown into pan
Cook stirfry until onion is translucent or bell pepper is tender. Season how you like, and eat with the soup!
Any Progresso Light Soup! (Calories vary, 130-240 per CAN)
Chicken Melts - 200 calories
-2 slices Healthy Life low calorie bread (70)
-1 serving Great Value Chunk Chicken breast (60) strained and throw in a bowl
-1 1/2 stalks celery (15) chopped, thrown in the bowl
-1/4 medium white onion (10) chopped, thrown in the bowl
Mix up the contents of the bowl, and place the bread on an oven pan. Preheat the oven to 375 F, and spread the chicken, celery, and onion mixture over both slices of bread.
-1/4 cup Kraft Natural Shredded fat free mozzarella (45)
Sprinkle the cheese evenly over the bread slices. Place in the oven for 15 minutes, or to your liking. Take it out, and enjoy!
Loaded Chicken Salad Sandwich - 250 calories
-2 slices Healthy Life low calorie bread (70), toasted
-1 serving Great Value Chunk Chicken breast (60) strained and thrown in a bowl
-1 1/2 stalks celery (15) chopped and thrown in bowl
-7 walnut halves (90) chopped and thrown in bowl
-2 tbsp fat free plain greek yogurt (15) thrown in bowl
-2 tbsp creamy bacon ranch Walden Farm’s 0 cal dressing, thrown in bowl
Mix the contents of the bowl together. Once the bread comes out of the toast, plop the chicken salad on the bread and voila! Enjoy!
Veggie Bake - 240 calories
~line a bordered oven safe pan with parchment paper and preheat the oven to 375 F~
-1 medium white onion (40) chopped, thrown in pan
-1 medium bell pepper (70) chopped, thrown in pan
-9 white mushrooms (30) chopped, thrown in pan
-1/2 skinned small sweet potato (45) chopped, thrown in pan
-1 cup chopped broccoli (30) thrown in pan
-1 medium carrot (25) chopped, thrown in pan
Bake all chopped veggies in the oven for 20 minutes, then move them around in the pan and switch for another 15 minutes, or until the sweet potato is pierce-able. This makes a HUGE serving, and it is SO delicious with the right seasonings.
~you don’t even have to eat all of it! You can eat half and save the other half for tomorrow~
Cauliflower Rice - 155 Calories
-2 cups riced cauliflower (50), throw in a pan over medium heat
-1/2 bell pepper (35) chopped, thrown in pan
-1/4 medium white onion (10)
-1 Light Life Veggie Dog vegan hot dog (60) cut up, thrown in pan
Cook until bell pepper is tender. Season as you like!
Cauliflower “fried” Rice - 155 calories
-2 cups riced cauliflower (50) in a pan over medium heat
-1 egg (70) cracked in the pan with the cauliflower rice
-1/2 medium bell pepper (35) chopped thrown in the pan
Stir around in pan until egg is thoroughly cooked. Season how you like and enjoy!
Coke/Root beer Float - 130 calories
-2 servings Breyer’s Delights Vanilla Bean ice cream (130) scoop into a bowl
-1 can (or less depending on how much you like) Coke Zero OR Diet Root Beer poured over ice cream
Banana Split - 185 calories
-1/2 banana cut down the middle (50)
-1 serving Breyer’s Delights Creamy Chocolate ice cream (70)
-1 serving Breyer’s Delights Vanilla Bean ice cream (65)
Scoop both servings between the sliced banana in a bowl/plate. Drizzle with Walden Farm’s chocolate syrup and caramel syrup. Enjoy!
~you can use sugar free Hershey’s syrups for added calories!~
Any Halo Top or Breyer’s Delights or Protein ice cream you can find at the store is a GODSEND for us!
Pecan Pie - 255 calories per slice
Preheat your oven to 350 F
-Pillsbury frozen pie crust (100 cals per 1/8) Line a pie tin with this
-1/2 cup granulated sugar (386)
-1/2 any zero calorie sugar
-1 cup Walden Farms 0 cal pancake syrup OR Log Cabin sugar free syrup (60)
-1/3 cup I Can’t Believe It’s Not Butter (lite) melted (185)
-40 pecan halves (392) chopped
Mix all of the ingredients together in a bowl and pour in the pie crust. Use an additional 20 Pecan Halves (196) to decorate the top!
Cook for 30 minutes covered with tinfoil, and then an addition 20 minutes uncovered. When it’s done, let it cool COMPLETELY. I CANNOT STRESS THAT ENOUGH. Then, slice into 8 pieces. Enjoy!
~it is a high calorie dessert either way, but my mom and i LOVE pecan pie, so I always make this for myself and her every once and a while ;)~
Chocolate Muffins - 90 calories per muffin
-3/4 cup apple sauce (75)
-1/2 cup granulated sugar (386)
-1/4 cup Walden Farms 0 cal chocolate syrup
-3/4 cup fat free plain greek yogurt (90)
-1/2 cup unsweetened Hershey’s Dark cocoa powder (80)
Whip the wet ingredients together until well mixed. In a separate bowl, mix the flour and cocoa powder, salt, baking soda + baking powder together. Combine and stir until well mixed.
Pour into twelve baking cups (sprayed with nonstick oil, NOT liners) and bake for 5 minutes at 425, then while still in the oven, reduce the temperature to 375 and bake for an additional 13 minutes. DO NOT OPEN THE OVEN DOOR WHILE THEY BAKE. Take them out after the last 13 minutes, and insert a toothpick inside. If it comes out clean, it’s done! If not, bake for another 2-3 minutes. Wait until cooled, and enjoy with some Walden Farm’s chocolate sauce or some bananas or some ice cream!
Sugar Free Jell-O (5-10 calories depending on brand)
Apples n PB - 130 calories
-2 tbsp PB powder, with water + sweetener (50)
Strawberries n Chocolate Sauce - 50 calories
-10 strawberries, sliced (50)
-0 cal Walden Farms Chocolate Sauce
Cheesy Rice Cakes - 65 calories
-1 simply salted rice cake (35)
-1 slice Kroger fat free american cheese (30)
Heat up a skillet over the stove for about five minutes with medium heat on. Then, turn off the heat and place the rice cake with the cheese on top inside and put the lid over it. Leave it there until the cheese gets melty. SO GOOD.
Any fruit. Seriously, fruit is the best snack.
I hope you guys enjoyed this masterpost! If I find anything new, I’ll add to it later. Feel free to add your own faves!
