Chicken Wraps Serves 4 (150 calories per serving)

These are the delicious. The secret is in the dressing, and in the way you heat them up.
1/2 lb boneless chicken breasts (134 calories)
1/2 small cooking onion (14 calories)
Cooking spray
salt and pepper to taste

1/4 lettuce chopped
1 tomato chopped
1 tbsp light mayo or your choice of other light dressing( 50 calories)
4 whole wheat pitas (400 calories) check label

Spray pan with cooking oil, Cook onions and chicken until done. Chop lettuce and tomatoes. Add more if you like. You could also add green peppers or other vegetables without changing the calorie count by too much. Place chicken and onions in a bowl, add vegetables, Mix. Add mayo or dressing. Mix well. Divide mixture evenly and place on pitas. Roll pita, tucking in the edges. Heat in frying pan, until heated through and pita starts to brown. M-m-m good!

Weekly Menu Breakfast

Breakfasts

Breakfasts should be fast, easy, filling and at the same time low in calories.  

It’s fairly easy to do this with breakfasts, since eggs, the usual breakfast stable, are so low in calories and can be made even lower by using only the whites or by using egg substitutes.

Breakfast is the meal where you can economise most with calories. It feels good to start off the day full, and with the feeling of having lots of calories less for later on.

The following recipes use eggs with some of the yolks removed. Use Egg substitutes for the same amount of calories i.e.;

1 eggs (remove half the yolk) and 1 egg white  52 calories

1/4 cup egg substitute  52 calories 

Make a plan for the week, and have the ingredients on hand.

Here are the breakfast choices;

Breakfast 1 

Toast and Eggs 

184 calories 

1 eggs (remove half the yolk) and 1 egg white  52 calories 

2 toasts ( diet 90 calories for 2)   90 calories

2 slices tomato 6 calories

1/2 orange 32 calories 

oil spray (2/3 second) 4 calories)

Breakfast 2

Egg O’Muffin

198 calories 

1 eggs (remove half the yolk) and 1 egg white  52 calories

1 Weight Watchers English Muffin 100 calories

1/2 slice low fat cheese 15 calories

1/2 slice canadian low fat bacon 27calories

oil spray (2/3 second) 4 calories)

Breakfast 3

French Toast 

Calories  191 

1 eggs (remove half the yolk)  36 calories

1 tbsp water

2 slices low calories bread 90 calories 

oil spray (2/3 second) 4 calories)

Optional 

1/2 tsp vanilla

pinch cinnamon

Topping 

1/2 tsp sugar 

pinch cinnamon

Mix together and spread over toasts after they are cooked.

1 tsp butter 40 calories 

1/2 cup strawberries 25 calories

Beat egg with a tsp water. Dip bread in egg white and fry over medium heat in non stick pan sprayed with the cooking spray. Flip when bottom is brown.  

Sprinkle with sugar and cinnamon and enjoy! 

Note: Unlike most people I like my French Toast with butter or margarine. I add a little less than 1/2 tsp becel

1/2 tsp becel is 8.5 calories

Breakfast 4

 Cereal Breakfast 

194 calories 

1 cup Rice Krispies  103 calories 

1/2 cup strawberries  25 calories 

1 tsp brown sugar 11 calories 

1/2 cup 1 % milk 55 calories 

*Corn  Flakes, Product 19, Cheerios, and Rice Checks all have the same amount of calories as Rice Krispies

Breakfast 5

Omelette

198 calories 

1 eggs (remove half the yolk) and 1 egg white  52 calories

1 slice onion

2 slices green pepper

1/2 slice canadian low fat bacon 27calories

oil spray (2/3 second) 4 calories)

2 toasts ( diet 90 calories for 2)   90 calories

1/2 cup strawberries 25 calories 

Breakfasts Hints for Low Calorie Diets

The start of the day is the best place to start watching what you eat and getting into the mind set for the rest of the day.

1. 200 calories for breakfast can include a lot. Aim at 1500 calories for the day and it leaves you with a whopping 1300 calories. Include a lunch at 300 calories, fairly easy to do (more later), and you're left with a 1000 calories for the rest of the day! If you have dinner at 500 calories, you're left with an optional 500 calories for snack or for adding to a meal.
2. Add cucumbers, tomatoes to your breakfast without breaking the calorie bank. 1 medium tomato is 15 calories. Cucumber 1 medium 45 calories so figure a few slices for about 15 calories.
3. Like fruit for breakfast. Most fruit are under 100 calories. Oranges 62 calories, apples (Gala) 74 calories. You can take the calories out of your optional 500.
4. If you like fruit, have the fruit instead of the fruit juice. Adds bulk.

One of my favourite breakfasts is a pita pizza
.

Pita Pizza

(169 calories)

1 medium pita (124 calories)
3 slices of tomato(5 calories)
2 tbsp shredded light mozzarella cheese ( 40 calories)
Optional add slices of green pepper, sweet onions, a dash of oregano...

Cut sliced tomato into small pieces, and spread on pita. Sprinkle with mozzarella. Put under broiler for a few minutes until golden brown. Sprinkle with salt and pepper to taste.

View my other blog Self Publishing Notes and Facebook Group, Recipes Low Calories for more fun and info.

200 Calories or Less Breakfasts

Dieting or taking care of what you eat is never easy, but it can be if you have a plan. The plan can be as easy as having a list of prepared recipes you can rely on.

In my search to find a plan that works for me, I've devised this one. Two hundred calories for breakfast, three hundred calories for lunch and five hundred for supper. I try for 1500 calories per day which leaves me with 500 calories for all the little extras, which includes snacking at night. I find that 500 calories gives me a lot of leeway, so I don't feel like I'm sacrificing too much. It's great to be able to indulge without feeling guilty.  

To make the plan work, I've prepared a list of recipes for breakfast (200 calories), for lunch (300 calories), and for supper (500) calories, and snacks of 100 calories or less. The recipes are not exotic, nor do they rely on food most people wouldn't have in the cupboard. 

Here are some breakfast recipes for 200 calories or less. I'll be adding the recipes for lunch, supper in snacks in the very near future, so keep posted, or join below to be notified when the new posts come in.

Cheesy Egg Wraps 

Serves 2 

1/2 cup egg beaters (60 calories)

1/2 ounce light cheddar grated (35 calories)

salt and pepper to taste

2 whole wheat or flour tortilla (200 calories, 100 calories, each check label)

cooking spray

Spray cooking pan, Add egg beaters, cook on medium until beginning to set, Flip. Add cheddar and cover until set.

Place half of egg and cheddar, on each tortilla. Roll and enjoy! i also like tucking the end in, placing the tortilla on a pan on medium heat until tortilla begins to brown. Yummy!

Traditional Breakfast

Bacon and Eggs

Serves 2

1/2 cup egg beaters (60 calories)

1 slices bacon (34 calories)

4 slices Weight Watcher Bread (100 calories)

1 tsp Becel light margarine (18 calories)

Cook the bacon, and crumble. Cook egg beaters and when almost done, add crumbled bacon. (The taste of bacon goes much further this way. Toast bread.  A tsp of light margarine doesn't go very far, so spread very lightly. 

Also check out earlier blogs,  Easy Vegetable Frittata and Jerry Lewis Eggs. 

Ice Cap My version

 Iced Cap (my version) 

Love Timmy's Ice Caps especially now in the summer season.
Just checked out the calories ....0h, 0h  


My ice cap 51 calories for 1 medium Tim Horton's medium with milk 280 calories, medium with cream 360 calories, large with milk 440 calories, large with cream 511 calories.  


6 coffee ice cubes (I place my leftover morning coffee in ice cube trays and freeze, a tsp of instant coffee also works. Use regular ice cubes)
1/2 cup 1% milk
3 tsp Splenda (adjust to taste) 
Place ice cubes in blender and pulverise. Add sugar and milk. Blend on highest speed until frothy. Pour in large glass. Add a straw. Voila! Enjoy!!! 
You could also try it with a dollop of chocolate.

Popsicles Strawberry Cream Pops

Strawberry Cream Pops
Serves 6, 55 calories each with sugar, 33 calories with Splenda
2 cups fresh or frozen strawberries
1 cup plain sugar free yoghurt
1/4 cup sugar or Splenda
Pour strawberries in blender. Process until pureed. Add yoghurt and sugar, Blend. Pour in cups or mold. Freeze. Add stick when almost frozen solid.

Cool Summer Treats

Hot summer weather is here, so thought I'd pass along some low calorie treats to help cool things a bit.

Frozen Chocolate Cream Treats
Makes 6 servings
70 calories using instant pudding
23 calories each with sugar free pudding mix

1 pkg Chocolate Instant Pudding mix
2 cups 1% milk

Mix well. Pour into pop molds or paper cups.
Freeze. Insert wooden stick when the popsare almost done.


Raspberry Pops
6 servings, 25 calories each

1/2 cup raspberries
1 1/2 cup plain low fat yoghurt
3/4 cups water

Mix well, pour into molds and freeze. Add stick when almost frozen solid.