i need recipes/food
from meat,dairy,grain,veg,an fruit
under 600 calories
so all the food from each category equals to 600 cal
please help
This chicken stir-fry has 162 calories per serving.
http://lowcaloriecooking.about.com/od/chicken/r/chkstirfry.htm
Add rice, a glass of milk, and fresh fruit to complete this meal.
Thank you!
You're welcome.
Certainly! Here's a balanced meal plan that includes recipes for each category (meat, dairy, grain, vegetable, and fruit) with each meal totaling to approximately 600 calories:
1. Meat: Grilled Chicken Breast (200 calories)
- Ingredients:
- 1 skinless, boneless chicken breast (approximately 4 oz)
- 1 teaspoon of olive oil
- Salt, pepper, and your choice of seasonings
- Instructions:
1. Preheat a grill or grill pan over medium-high heat.
2. Rub the chicken breast with olive oil, then season it with salt, pepper, and any additional seasonings.
3. Grill the chicken for about 6-8 minutes on each side, or until it reaches an internal temperature of 165°F (74°C).
4. Remove from the heat and let it rest for a few minutes before slicing.
2. Dairy: Greek Yogurt Parfait (150 calories)
- Ingredients:
- 1/2 cup of non-fat Greek yogurt
- 1/4 cup of mixed berries (strawberries, blueberries, raspberries)
- 1 tablespoon of honey or maple syrup (optional)
- 1 tablespoon of granola (optional)
- Instructions:
1. In a serving glass or bowl, layer half of the Greek yogurt.
2. Add half of the mixed berries on top.
3. Repeat the layers with the remaining yogurt and berries.
4. Drizzle with honey or maple syrup if desired.
5. Top with granola for added crunch, if desired.
3. Grain: Quinoa Salad (200 calories)
- Ingredients:
- 1/2 cup of cooked quinoa
- 1/4 cup of diced cucumber
- 1/4 cup of diced bell peppers
- 1/4 cup of cherry tomatoes, halved
- 1 tablespoon of chopped fresh herbs (such as parsley, cilantro, or basil)
- 1 tablespoon of lemon juice
- 1 tablespoon of extra-virgin olive oil
- Salt and pepper to taste
- Instructions:
1. In a mixing bowl, combine quinoa, cucumber, bell peppers, cherry tomatoes, and fresh herbs.
2. In a small separate bowl, whisk together lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Adjust the seasoning if needed and let the salad chill in the refrigerator for about 30 minutes before serving.
4. Vegetable: Roasted Brussels Sprouts (50 calories)
- Ingredients:
- 1 cup of Brussels sprouts, trimmed and halved
- 1 teaspoon of olive oil
- Salt and pepper to taste
- Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, toss the Brussels sprouts with olive oil, salt, and pepper until they are evenly coated.
3. Spread them out in a single layer on a baking sheet.
4. Roast for about 20-25 minutes, stirring once halfway through, or until they are tender and slightly browned.
5. Fruit: Mixed Berry Smoothie (up to 100 calories)
- Ingredients:
- 1/2 cup of mixed berries (strawberries, blueberries, raspberries)
- 1/2 cup of unsweetened almond milk (or any milk of your choice)
- 1/2 cup of ice cubes (optional)
- 1 tablespoon of honey or maple syrup (optional)
- Instructions:
1. Place all the ingredients in a blender.
2. Blend until smooth and creamy.
3. Taste and add honey or maple syrup if desired for sweetness.
4. Add ice cubes if you prefer a colder and thicker smoothie.
Please note that the individual serving sizes and ingredients can be adjusted to suit your taste and dietary needs.
Hope you find these recipes helpful! Enjoy your meal!