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Low Calorie Choices

Counting calories? The followingn listing includes a variety of low calorie choices from the various food groups.

Protiens

1 oz-60-75 cal

  • 1/2 cup Greek Yogurt
  • 1/4 cup fat free cheese
  • 1 egg
  • 1/4 cup:
    -cottage cheese
    -tuna salad
    -chicken salad
  • 1/2 cup egg sub
  • Veget sausage patty
  • 1 oz tofu
  • 1 slice Canadian bacon
  • 1 oz low fat cheddar cheese

3 oz-160 cal

  • Lean: (9 gm fat per 3 oz)
  • turkey
  • Chicken
  • Beef tenderloin
  • Buffalo
  • Sirloin
  • Pork
  • Veal
  • Fish
  • Low fat turkey brat
  • Boca burger
  • Morning Star Griller

Fruit 
60-80 cal/serv

  • 1 whole piece of fruit
  • 1/2 large banana
  • 1 cup melon or berries
  • 1/2 cup canned fruit
  • 1/4 cup dried fruit

Whole Grain
80-100 cal/serving

  • 1/2 cup cooked cereal
  • 3/4 cup dry cereal
  • 1 slice whole grain bread
  • 1 sandwich thin
  • 1 skinny bagel
  • 1 small muffin
  • 1/2 cup Quina, brown rice, corn, lima beans, pinto beans
  • Whole grain waffle, 4” pancake
  • 1/2 sweet or white potato
  • 2/3 cup peas or carrots

Vegetable
25 cal/serving

Beets
Broccolo
Brussels
sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Egg plant
Green onions
Green beans
Salad greens
Summer
Spinach
Snow Peas
Peppers
Radishes
Tomato
Canned tomato sauce
Tomato or veg juices
Turnips
Watercress
Zucchini

Dairy
100 cal/serving 

  • 1 cup low fat milk or soy milk
  • 6 oz low fat yogurt

Sweeteners
Very Low Calorie

  • Truvia
  • Milk Powder
  • Joseph's Sugar Free Syrup (Available at Vitamin Cottage)

Fats & Oils
5g fat or 50 cal/serving

  • Canola/olive oil
  • Avocado
  • Olives
  • Peanut butter
  • All nuts
  • Flaxseed meal
  • Low fat:
    -canola spreads
    -sour cream
    -salad dressings
    -mayo
 

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