Wherever you are during your busy daily schedule, find time for yourself and design practical menus in advance that will reduce your hunger and introduce foods rich in nutritional properties into your body.
Below are 20 healthy meals under 250 calories with ingredients that we use every day, and most meals don’t take more than 5-10 minutes to prepare.
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 over a cup of strawberries (200 g) with low-fat whipped cream (30 g). You will receive a meal that is rich in vitamin C , vitamin A , fiber, iron and folic acid .
- 200 g berries – 72 kcal
- 30 g of sweet cream – 95.1 kcal
Banana, apple, Swiss chard and cinnamon smoothie
Blend one banana, apple (without skin), chard (30 g) and add a teaspoon of cinnamon. You will get a nutritious smoothie full of fiber that speeds up the metabolism .
- 100 g of banana (one banana) – 99 kcal
- apple (medium size) – 95 kcal
- 30 g of chard – 8.1 kcal
- 5 g of cinnamon (one teaspoon) – 13.5 kcal
Fresh cow’s cheese with cream and chives
Cream is known to be rich in fat, but if you add two spoonfuls of sour cream to fresh cow’s cheese (150 g), you have a high-value meal rich in high-quality proteins and essential amino acids, as well as a good source of vitamins and minerals. Serve the ingredients with fresh, finely chopped chives, to further enrich the taste.
- 150 g of cow’s cheese – 108 kcal
- 20 g of sour cream – 38.4 kcal
- 30 g vlasca – 9 kcal
Popcorn and chilli
Popcorn contains protein, minerals and vitamins, and is healthier than most snacks we eat.
Pop two handfuls of popcorn (50g) using a popcorn maker – avoiding the fats like oil and butter that traditionally make it. Season them with a pinch of salt and a teaspoon of chili, and enjoy this delicious and healthy meal.
- 50 g of popcorn – 188 kcal
- 5 g of chili powder – 15.7 kcal
Tuna salad
Tuna is an excellent source of omega 3 fatty acids , and one can can provide from 7 to 28 milligrams of omega 3 fatty acids.
Add half of the oil-free canned tuna to the fresh seasonal salad, season the ingredients with a teaspoon of olive oil and a tablespoon of balsamic vinegar, and mix everything.
- 40 g of canned tuna (without oil) – 113.6 kcal
- green salad (half) – 7 kcal
- 5 ml of olive oil (1 teaspoon) – 45 kcal
- 10 ml of balsamic vinegar (one tablespoon) – 8.8 kcal
Omelette with asparagus
This meal is rich in protein, fiber, vitamins and minerals.
Beat one egg, add asparagus (100 g) and make a delicious omelet with a small teaspoon of sunflower oil.
- 1 egg (omelette) – 100 kcal
- 100 g of asparagus – 20 kcal
- 5 ml of sunflower oil – 46.4 kcal
Blueberries, low-fat yogurt and honey
Blueberries are an excellent source of vitamin C and antioxidants , which reduce the risk of cancer and diseases of the heart and circulatory system. Low-fat yogurt provides plenty of calcium and proteins, and honey has antimicrobial and antioxidant properties.
Pour a cup of blueberries (200 g) with plain low-fat yogurt (100 g) and add a spoonful of honey.
- 200 g blueberry – 124 kcal
- 70 g of yogurt (plain) of 1.5% mm – 28.7 kcal
- 5 g of honey (1 tablespoon of honey) – 15.15 kcal
Boiled egg with wholemeal bread
One boiled egg with a slice of whole grain bread is a nutritionally valuable meal that is ideal to start the day with or satiate the body before the next meal.
- 1 chicken egg (boiled) – 70 kcal
- 50 g of whole grain bread (1 slice) – 114 kcal
Pears and dates
You can take this delicious combination of dried and fresh fruit with you wherever you are. Cut two pears into slices and mix them with four pitted dates.
100 grams of dates provide over 15% of the daily recommendations for selenium, copper, potassium and magnesium. They are rich in soluble fiber and are a good source of antioxidants. Pears are a good source of dietary fiber, which has a healing effect on the health of the digestive and cardiovascular systems.
- 340 g of pears (2 pears) – 136 kcal
- 20 g of dates – 62.8 kcal
Cherry tomatoes with mozzarella
Mozzarella is one of the best-selling cheeses in the world, it contains a high proportion of calcium , and per 100 grams it meets more than 60 percent of the daily calcium requirement.
Slice cherry tomatoes with thinly sliced mozzarella (50 g), season them with a small teaspoon of olive oil and some fresh basil and enjoy this refreshing meal.
- 100 g of cherry tomatoes – 21 kcal
- 50 g mozzarelle – 150 kcal
- 5 ml of olive oil (1 teaspoon) – 45 kcal
- 20 g of fresh basil – 2.4 kcal
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 are low in fat.
Add low-fat whipped cream (30 g) to cherries (150 g) and enjoy without fear of excess calories.
- 150 g of cherries – 85.5 kcal
- 30 g of sweet cream – 95.1 kcal
Raspberries and dark chocolate
Raspberries contain a wealth of various antioxidants and are an excellent source of dietary fiber that helps in proper bowel function and prevents the development of colon cancer. Vitamins and minerals are the most abundant in dark chocolate, and it has been proven to lower blood pressure.
Grate two rows of dark chocolate with at least 70% cocoa solids into a cup of raspberries (200 g) and refresh yourself with this delicious dessert in the coming summer days.
- 200 g malina – 80 kcal
- 2 rows of dark chocolate (85%) – 88 calories
Half a tuna and salad sandwich
Add half of canned tuna (without oil) and 2 lettuce leaves between two slices of wholemeal bread. To make the meal low-calorie, cut the sandwich in half and divide it into two smaller snacks.
Calculation of calories for half a sandwich:
- 20 g of canned tuna (without oil) – 56.8 kcal
- 50 g of whole grain bread (1 slice) – 114 kcal
- 10 g zelene salate – 1,4 kcal
Nuts
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 tasks, when you do not have time to prepare other foods.
Design your ideal mix of nuts, but pay attention to the caloric value and quantity.
- 30 g pistachios – 168.6 kcal
- 30 g badema – 173,4 kcal
- 30 g of cashews – 165.9 kcal
- 30 g of pumpkin seeds – 174 kcal
Banana, yogurt, ginger and honey smoothie
A simple smoothie for which you do not need a variety of fruits and vegetables, but one banana, half of low-fat plain yogurt, a teaspoon of grated ginger and a teaspoon of honey.
- 100 g of banana (one banana) – 99 kcal
- 70 g of yogurt (plain) of 1.5% mm – 28.7 kcal
- 5 g of ginger – 3.95 kcal
- 5 g of honey (1 tablespoon of honey) – 15.15 kcal
Prosciutto and cheese
Small amounts of these two foods make an irresistible snack for any gourmet.
Two slices of prosciutto and finely cut cubes of hard cheese (30 g) will help you reduce your hunger before the next meal.
- 2 slices of prosciutto – 78 kcal
- 30 g tvrdog sira (45% m.m.) – 111,6 kcal
Shelves of potatoes with melted cheese
Potatoes contain a wealth of vitamins and minerals , and their energy value depends on the method of preparation. You will need a little more time for this recipe – about 35 minutes.
Cut the previously washed and wiped potatoes with the skin (150 g) into slices, place the cut side on baking paper and bake in the oven at 170 degrees for 15 minutes. Then turn the shelves to the other side and spread the melted cheese (15 g) on the shelves. Sprinkle herbs over them, and put them back in the oven for another 20 minutes.
- 150 g of potatoes – 127.5 kcal
- 15 g of processed cheese (45% mm) – 57.75 kcal
Vegetable salad with olive oil, wine and herb sauce
Chop seasonal salad such as tomatoes, peppers and lettuce into small pieces, mix and season with olive oil-based dressing. For the dressing, mix 1 teaspoon of olive oil, 2 tablespoons of red wine and seasonal spices as desired.
- 100 g of tomatoes – 19 kcal
- 100 g paprike – 28 kcal
- 100 g zelene salate – 28 kcal
- 20 ml of red wine – 13.2 kcal
- 5 ml of olive oil (1 teaspoon) – 45 kcal
Cooked polenta with mozzarella
Prepare this cheap and very nutritious food with mozzarella and enjoy a delicious meal.
Put four large spoons of polenta and a pinch of salt in two deciliters of lukewarm water and stir the mixture for a few minutes until it becomes thick. Cut the mozzarella (50 g) into thin slices and let it melt on the hot polenta.
- 60 g of polenta (cooked) – 51 kcal
- 50 g mozzarelle – 150 kcal
Smoothie with berries and beets
Blend a cup of fresh blueberries (200 g), half of cut and cooked beets, 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 of blueberry – 124 kcal
- 45 g of beets – 16.65 kcal
- 70 g of yogurt (plain) of 1.5% mm – 28.7 kcal
- 1 dcl of orange juice – 44 kcal
In order to eat healthy throughout the day, it doesn’t take much effort, just good organization. With a smart choice of foods , ensure enough energy from morning to evening without excess calories.
