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Filling Meals

Don’t go hungry on a diet. Incorporate fiber, healthy fats, and protein into your meals to stop cravings. Try the three recipes below to fill up without filling out.

1. Filling Breakfast Recipe: Homemade Egg McMuffin

Do you enjoy McDonald’s famous breakfast sandwich? You can make an even healthier version at home. Eggs are an underutilized health food. The protein makes them filling and their nutrient-dense qualities can improve your eyes, heart, and overall health. This recipe uses high fiber bread, reduced-fat cheese, and a slice of Candian bacon to make a filling and low calorie breakfast treat.

Nutrition: 205 calories, 7 g fat (2.5 g saturated), 200 mg cholesterol, 18 g protein, 526 mg sodium, 16 g carbohydrate, 5 g fiber, 1 g sugar, 198 mg calcium.

Ingredients: 1 medium egg, 1/2 slice Sargento Reduced-Fat Provolone Cheese, 1 Oroweat Double Fiber English Muffin, 1 slice Canadian bacon.

Preparation: Divide the English Muffin in half and toast. Crack one egg in a ramekin and set in a shallow bath of water. Cover and microwave for 1 minute 20 seconds. Fold cheese into tiny pieces and add to the top of egg in ramekin. Microwave again for 20 seconds until cheese just begins to melt. Assemble sandwich and include a slice Canadian bacon.

2. Satisfying Lunch Recipe: Warm Beet Salad

Beets are a great fiber source. This heart-healthy, cancer fighting wonder vegetable is low in calories and highly satisfying. The recipe below uses a whole beet cooked in the microwave to make a salad hearty enough to get you to dinner. Add spinach for a metabolism boost and incorporate feta cheese to increase calcium intake.

Nutrition: 162 calories, 10 g fat (3 g saturated), 13 mg cholesterol, 5 g protein, 295 mg sodium, 13 g carbohydrate, 4 g fiber, 9 g sugar, 133 mg calcium.

Ingredients: 1 large beet, a handful of fresh spinach leaves, 1 tablespoon feta cheese, half tablespoon Extra Virgin Olive Oil.

Preparation. Prepare beet by cleaning and using a peeler to remove skin. Cut beet in half and in half again so that it is quartered. Place quarters in a glass baking dish and cover with plastic wrap. Microwave for 3-4 minutes. Let beets sit in the microwave for another 3 minutes. Re-arrange the beets in the dish and microwave for an additional 3-4 minutes. Let cool. Remove beets and place on a large salad plate. Sprinkle some fresh spinach leaves around the beets. Top with feta cheese. Drizzle with olive oil and salt and pepper to taste.

3. Healthy Dinner Recipe: Mini-Flatbread Pizza

It’s possible to eat pizza on a diet. In fact, when prepared correctly, healthy pizzas are satisfying and nutritious. The recipe below uses a whole grain flat bread, low fat mozzarella, and fresh veggies to fill you up without breaking the diet.

Nutrition: 228 calories, 8 g fat (3.5 g saturated), 35 mg cholesterol, 18 g protein, 800 mg sodium, 23 g carbohydrate, 4 g fiber, 5 g sugar, 257 mg calcium.

Ingredients: 1 Flatout Mini Harvest Wheat Wrap, cup low-moisture part-skim shredded mozzarella cheese, cup Muir Glen Tomato Basil pasta sauce, several fresh spinach leaves, 1 green olive, 1 mushroom, 3 slices turkey pepperoni, 1 slice Canadian bacon.

Preparation: Preheat oven to 350 degrees Fahrenheit. Coat Flatout wrap with cooking spray and place on a pizza pan. Bake for 7 minutes. Remove from oven and lay sauce in an even layer over top of crust. Add additional toppings (olives, spinach, mushrooms, Canadian bacon, turkey pepperoni). Bake for another 15 minutes. Remove, let cool, and enjoy.

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