12 Recipes for a Healthy Meal under 250 Calories
No matter how busy your day is, make time for yourself and plan meals ahead of time that will help you eat less and more foods that are good for you.
Below are 12 healthy meals under 250 calories with foods that we use every day, and you don’t need more than 5-10 minutes to prepare most meals.
1. Strawberries and Low-calorie Cream
In addition to being a delicious fruit treat, strawberries are rich in medicinal properties, strengthen immunity and reduce cholesterol and blood pressure.
Pour a cup of strawberries (200 g) with low-fat whipped cream (30 g). You will get a meal that is rich in vitamin C, vitamin A, fiber, iron and folic acid.
- 200 g strawberries – 72 kcal
- 30 g sweet cream – 95.1 kcal
2. Banana, Apple, Chard and Cinnamon Smoothie
Blend one banana, apple (without peel), chard (30 g) and add a teaspoon of cinnamon. You’ll get a nutritious, fiber-packed smoothie that speeds up your metabolism.
⇒ Note: 4 banana smoothie recipes for health
• 100 g banana (one banana) – 99 kcal
• apple (medium size) – 95 kcal
• 30 g Swiss chard – 8.1 kcal
• 5 g cinnamon (one teaspoon) – 13.5 kcal,
3. Tuna Salad
Tuna is an excellent source of omega 3 fatty acids, and one can provide from 7 to 28 milligrams of omega 3 fatty acids.
Add half of the canned tuna without oil to a fresh seasonal salad, season the ingredients with a teaspoon of olive oil and a tablespoon of balsamic vinegar, and mix everything.
- 40 g canned tuna (without oil) – 113.6 kcal
- lettuce (half) – 7 kcal
- 5 ml of olive oil (1 teaspoon) – 45 kcal
- 10 ml of balsamic vinegar (one tablespoon) – 8.8 kcal
4. Omelette with Asparagus
This meal is rich in protein, fiber, vitamins and minerals.
Beat one egg, add asparagus (100 g) and make a delicious omelette with a small teaspoon of sunflower oil in a pan.
• 1 egg (omelet) – 100 kcal
• 100 g asparagus – 20 kcal
• 5 ml of sunflower oil – 46.4 kcal
5. Blueberries, Low-fat Yogurt and Honey
Blueberries are an excellent source of vitamin C and antioxidants, which reduces the risk of cancer and diseases of the heart and circulatory system. Low-fat yogurt provides a lot of calcium and protein, and honey provides antimicrobial and antioxidant properties.
Pour a cup of blueberries (200 g) with plain low-fat yogurt (100g) and add a tablespoon of honey.
⇒ Note: Blueberry smoothie
• 200 g blueberries –124 kcal
• 70 g yogurt (plain) from 1.5% milk fat – 28.7 kcal
• 5 g of honey (1 tablespoon of honey) – 15.15 kcal
6. Boiled Egg with Wholemeal Bread
One boiled egg with a slice of whole grain bread is a nutritionally valuable meal with which it is ideal to start the day or saturate the body before the next meal.
• 1 chicken egg (boiled) – 70 kcal
• 50 g whole grain bread (1 slice) – 114 kcal
7. Cherry Tomatoes with Mozzarella
Mozzarella is one of the best-selling cheeses in the world, it contains a high calcium content, and meets more than 60 percent of the daily needs for it per 100 grams.
Slice cherry tomatoes with thinly sliced mozzarella (50 g), season them with a small teaspoon of olive oil, and a little fresh basil and enjoy this refreshing meal.
• 100 g cherry tomatoes – 21 kcal
• 50 g mozzarella – 150 kcal
• 5 ml of olive oil (1 teaspoon) – 45 kcal
• 20 g fresh basil – 2.4 kcal
8. Cherries and Low-Calorie Cream
Fresh cherries are allies in eliminating exhaustion after physical activity, and cherry juice has proven to be very useful for athletes because it can reduce muscle pain after running. They are a good source of antioxidants, vitamin C and dietary fiber, and they are low in fat.
Add low-fat whipped cream (30 g) to the cherries (150 g) and enjoy without fear of excess calories.
• 150 g cherries – 85.5 kcal
• 30 g sweet cream – 95.1 kcal
9. Raspberries and dark chocolate
Raspberries contain a wealth of various antioxidants, and are an excellent source of dietary fiber, which helps in proper bowel function and prevents the development of colon cancer.
⇒ Note: REFRESHING DRINK / Berry Blast Smoothie Recipe and Preparation
Dark chocolate is the most abundant in vitamins and minerals, and it has been proven to lower blood pressure.
Grate two rows of dark chocolate from at least 70% cocoa parts into a cup of raspberries (200 g) and refresh yourself with this delicious dessert in the coming summer days.
- 200 g raspberries – 80 kcal
- 2 rows of dark chocolate (85%) – 88 calories
10. Nuts in Smaller Quantities
Nuts in smaller quantities are healthy snacks full of unsaturated fats that prevent blood clotting and maintain a normal heart rhythm.
A handful of pistachios, cashews, almonds or pumpkin seeds is a healthy snack in which you consume about 160 calories per 30 g. The advantage is that you can consume them due to daily obligations, when you don’t have time to prepare other foods.
Come up with your ideal nut mix, but at the same time pay attention to the caloric value and quantity.
- 30 g pistachios – 168.6 kcal
- 30 g almonds – 173.4 kcal
- 30 g cashews – 165.9 kcal
- 30 g pumpkin seeds – 174 kcal
11. Banana, Yogurt, Ginger and Honey Smoothie
A simple smoothie for which you don’t need a variety of fruits and vegetables, but one banana, half a low-fat plain yogurt, a teaspoon of grated ginger and a teaspoon of honey.
- 100 g banana (one banana) – 99 kcal
- 70 g yogurt (plain) from 1.5% milk fat – 28.7 kcal
- 5 g ginger – 3.95 kcal
- 5 g of honey (1 tablespoon of honey) – 15.15 kcal
12. Smoothie with Berries and Beetroot
Blend a cup of fresh blueberries (200 g), half of cut and cooked beetroot, half a cup of low-fat (plain yogurt) and half a cup of fresh orange juice in a blender and serve as a nutritious smoothie.
• 200 g blueberries – 124 kcal
• 45 g of beetroot – 16.65 kcal
• 70 g yogurt (plain) from 1.5% milk fat – 28.7 kcal
