Grilled Salmon

3 Recipes for a Low-Calorie Day

Whether you are trying to be healthier in general or just trying to lose a few pounds, watching your calorie intake is an easy way to keep track of your progress. But when others hear the term “low calorie” they immediately imagine tiny portions of food with little to no flavor. With a little creativity and an open mind, however, you can make it through your entire day without going over your recommended daily calorie intake and without going hungry. Here’s how a good day should look:

Breakfast: 300 calories

Start the day with a good breakfast

They say that breakfast is the most important meal of the day and for good reason. What you eat in the morning for breakfast is what controls your metabolism, blood sugar levels and hormone regulation. Be sure to eat a well-rounded breakfast that will give you plenty of energy and get you going in the morning until the lunch break.

1 piece of whole wheat toast with strawberry jam: 125 cal

2 cups of oatmeal (made with water) with blueberries and cinnamon: 130 cal

1 cup of instant coffee: 25 cal


Lunch: 440 calories

Chicken salad for lunch

Lunchtime is likely your favorite time because it gives you a moment away from work or school and gives you a chance to fill up on the calories that you burned in the morning. You want to eat enough so that you won’t be snacking through the afternoon but not so much that you get sleepy in the middle of the day.

Grilled chicken salad with lite dressing: 200 cal

Granola bar: 90 cal

Sliced apples with 1 tblsp of peanut butter: 150 cal


Dinner: 521 calories

Grilled Salmon

Dinnertime is the trickiest meal when you are trying to stick to a low-calorie diet. If you are a mom, you don’t want your family leaving the table hungry. But you also don’t want to blow all your daily progress in one meal. You need to make food high enough in calories so that you don’t go looking for midnight snacks and to support the rest of your family. Don’t worry though, dinner meals can be both delicious and low calorie.

Grilled salmon filet: 280 cal

Sauteed spinach: 41 cal

Roasted red potatoes: 200 cal



After all of your hard work today, you should reward yourself with something a little sweet and yummy. Before you go reaching for the ice cream or cookies, try an old classic like Jello with a scoop of cool whip. Jello usually contains no more than 10 calories and with a small dollop of cool whip, you have a tasty treat for no more than 50 calories.

Remember that diet is only half of the weight loss battle. You also need to incorporate exercise into your daily routine if you want to see faster, long-lasting results. Losing weight is an ongoing journey that will be so much more valuable if you stay healthy and happy during the experience.

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This post was written by M.G. Bachemin in association with Pearl Wine Co. She’s an advocate of eating healthy and living better. Learn more at

Categories: Food & Wine, Health & Fitness

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