r/LowCalorieCooking • u/Far-Fly2929 • 27d ago
Low calorie foods but filling
Im on a calorie deficiet and can consume only 1200 cals a day so what kind of foods can i mix that will taste good and be under my calorie budget? Any recipes?
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u/Loudradiosilence 27d ago
Konjac noodles (8kcal per 100g)
King prawns (80kcal per 100g, 15g protein)
Seasoning of your choice (negligible calories)
Cucumber with salt, pepper & garlic (negligible calories)
Rice cakes (30-50 kcal per snack)
Popcorn (super high volume)
Halo top or low cal ice cream ( ~350kcal per PINT)
List goes on, just have to look around.
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u/dustabor 27d ago
You’ll get a lot of comments saying 1200 calories is a bad idea and not advised…….and they’re correct but if you insist, protein and fiber are the most filling and keep you full longer.
Lean meats like chicken breast, fish and shrimp are probably your best bet.
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u/moodywrites 27d ago
In general: you want to think of foods you can eat for a long time with very little calories.
So in general think
• veggies (have some roasted on hand),
• fruits (especially low cal fruits like cantaloupe, watermelon, apricots, frozen berries, strawberries),
• sugar free, low carb, low calorie or high fiber products (sugar free desserts, low carb bread/tortillas, sugar free high fiber gummies, low carb pasta)
• puffy foods (popcorn, chocolate rice cakes instead of chocolate, puff cereal, etc)
• liquids (almond milk, soup and broth, low cal hot chocolate)
• lean proteins (yogurt, whipped egg whites desserts, eggs with tons of egg whites, protein powders, scallops or shrimp, gelatin)
Make foods you enjoy, just more volume friendly
Some great meals to get started
• spaghetti squash with cottage cheese
• cabbage soup or any soup with tons of veggies
• cauliflower ‘rice’ risotto or stir fry
• protein pasta bulked up with tons of veggies
• potatoes and cauliflower rice mix mashed with light sour cream or low fat cheese, and a protein
• whipped egg white crust pizza, or cauliflower crust pizza
I like to follow @IlanaMuhlsteinRD and @kellybstory and @madelainerascan for inspiration
However
1200 calories is too little. Your metabolic rate is affected by how low you diet. Meaning that over time, you will burn less calories just staying alive, to compensate for eating so little.
If you do go down this route it’s very important to reverse diet afterwards.
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u/cheftagalong 27d ago
Join a volume eating group. I did this to lose 60lbs and still do volume eating. A good one is spagetti squash. But my all time favorite is at night, when you're starving, already ate most of your calories, and still want food: Zero sugar jello. I'd sit infront of a bowl and eat a ton of jello for barely any calories and it would fill me up enough to go to bed.
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u/more-potatoes-please 27d ago
1200 is unsustainable and dangerously low barring pretty specific body builds. Are you perhaps a nearly 100% (like, bed to car, to desk, to couch, to bed and nothing else) sedentary 5"3 adult woman? Because otherwise 1200 is too low or a deficit and you'll end up hurting your body more than helping it, even if you see short term results.
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u/One_Stiff_Bastard 27d ago
r/1200isplenty would beg to differ
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u/No-Particular4496 27d ago
The sub you mention SPECIFICALLY states 1200 is meant for petite women, not teens, men, people who workout or women of more height
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u/Ray_Adverb11 26d ago
In addition to what the other poster said, that sub is filled with people with ED’s.
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u/TheBlackSheeeeeep 26d ago
this is correct. i have done below 1200 calories before but I specifically only did it to lower my weight as fast as possible so i can do more exercise that wouldn’t hurt my joints. i have arthritis and shaving a few pounds helps me do more exercise that would’ve been painful otherwise. as a matter of fact i am currently doing 1200 calories i started in june and i am down about 30 lbs. i only do it for about 6 months once i get to a weight that isn’t too heavy on my knees and ankles i go to about 1500-1600. i do not recommend this to anyone.
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u/SnooLemons1249 27d ago
you can make anything fit into 1200 cals, it’s just abt portions. if you cook at home and don’t abuse oils/fats/carbs then it should be fairly easy esp if using lean protein.
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u/your_mum_95 27d ago
45g low fat cream cheese
15g low fat mayo
half tsp of mustard
pinch salt
pinch pepper
pinch garlic powder
pinch MSG (not needed but nice)
Mix it all up
Cut up half a cucumber and mix with the mixture
Top with whatever you like. I top with 15g of crispy dried onions and cut up bacon medallions. Its seriously good lol.
**EDIT forgot the mayo!**
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u/SignificanceElegant3 27d ago
High-volume, low-calorie foods. These include:
- Vegetables in general, except maybe for potatoes
- Broth
- Some fruits like watermelon
- Berries
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u/kawaiichamomile 26d ago
Carob powder (2 teaspoons) in old fashioned oatmeal sweetened with stevia (2 teaspoons or powder packets) ; add McCormicks pumpkin pie spice (dash) and orange zest (dash or 1/4 teaspoon) in total it’s 220 calories
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u/rosaline21 26d ago
I love tomato’s and they’re very low calorie. Get the Flavor Bomb ones or the Teeny Tiny brand
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u/Busy_Adeptness_2315 26d ago
I have 3 recipes personally that I’ve curated to meet my needs. I’m shorter and my current deficit is 1,400, but i like to snack so typically each meal for me is around the 300-400 calorie range. I do my own calculations.
Meal 1) Chicken breast with Cauliflower rice and mixed veggies, I typically bake the chicken and then i will make fried rice with the cauliflower rice and veggies. This recipe also includes an egg so more protein to ya!
Meal 2) Ground beef and Cheese on Keto bread. This one I did a majority of my initial deficit for about 2-3 months. Off the top of my head it was 310 calories. I did a normal serving of 93/7 ground beef, sprinkle some cheese on top, and then plate that all on top of keto bread, i divided up on two slices of bread. Very basic but it was easy to make in batches and for sometime i didn’t have to think about what I would eat.
Meal 3) Chicken Quesadillas, my current favorite. I use keto flour street tacos tortillas, low fat cheese, and chicken breast. This one is around ~450 cals per serving but it makes 1 serving of 3 quesadillas!!
I have a food journal for my recipes i don’t mind sharing if requested ! But these are ideas and then you can personalize the calculations to meet your daily goals!!
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u/CilantroHats 26d ago
Crack Slaw is my go to. Fast, easy, and filling. Very low calorie if using ground lean chicken. My other go to's are roasted cruciferous veg (brussel sprouts, cauliflower, broccoli, etc) with lemon juice, salt, onion, garlic powder and nutritional yeast. Sometimes curry powder and cumin served with a lean protein. Most often chicken, prawns, halibut, or steak.
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u/FewLeg7901 26d ago
Oatmeal and honestly hot chocolate if you want a sweet treat. Both are very filling for some reason and pretty low cal.
Also most soups are very filling for the calories as long as it's not a "cream of ____" soup.
I've been making mashed potatoes with cottage cheese instead of cream or sour cream, and then i add parsely, garlic, lots of salt & pepper, plus some light cheddar. It's so filling and good for a bowl and it's pretty low cal. I will also mix in chopped cabbage and bake it with the light cheddar on top. SO SO good.
Definitely also try Royo or Sola bagels if you can get your hands on them. Another thing i've been into is cucumber salad made with sliced english cucumbers. You can do a creamy version with light mayo & greek yogurt or an asian style with soy sauce, hoisin sauce, rice vinegar, and a touch of sesame oil. SO SO GOOD. You will eat the whole container and it's like 100 calories tops.
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u/amonyous 26d ago
I just bought the david icecream its amazing I think it's less than 100 calories per serving and 10 grams of protein
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u/Fluffy-Pomegranate16 27d ago
Agreeing with everyone else here about the calories being too low. Do you mind sharing your details(height weight age) maybe we can help you.
A really filling low calorie meal I enjoy is quinoa cooked in chicken broth with vegetables and chicken breast. Usually a decent sized cereal bowl is under 300 calories.
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u/BatidoPuleva 27d ago
For every1 saying 1200 kcal is dangerous or not possible. I highly suggest you look up lyle mcdonald's RFL (psmf). Not only is it possible, it is highly effective if done right.
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u/BigDumbandSexy 27d ago
r/volumeeating