Low Calorie Meals

This low calorie meals page is for those who are counting calories rather than carbohydrates.

On either the

Paleo Diet

or one of the other low carbohydrate diets that we recommend at this website, it is NOT necessary to count calories.

Though we always suggest counting carbohydrates rather than calories, because most people seem to do better counting carbohydrates rather than calories, there's no harm in having some idea of the food counts of a meal.

Where berries are included you may substitute whatever kind of berries you prefer.


total calories / grams of proteins / grams of carbs / grams of fats (grams of saturated fats, if any)

210-or-fewer calories

XS Whey Protein (Chocolate or Vanilla) blended in water—2 level scoops

130 / 25 / 3 / 2

A general problem with engineered foods is that they usually have little or no dietary fiber. If you use them, consider supplementing with fiber.

Instead of relying too much on engineered foods or supplements, please rely more on whole foods to meet most of your nutritional needs.

In this case, whey protein is a dairy product, which is not one we evolved consuming. If it upsets your stomach that is why.


XS Whey Protein (Chocolate or Vanilla) blended in water--3 level scoops

195 / 38 / 4 / 3 (1)


XS Energy Drink Cranberry-Grape

¼ Cup Walnuts

208 / 6 / 5 / 20

Since this lacks protein, it's a snack rather than a low calorie meal. XS energy drinks are a delicious, premium line of American-made energy drinks; some flavors, like this one, also come caffeine-free. They are an excellent source of B12.

We include this to remind you that nuts are an excellent weight loss food; however, since they are high in calories, please don't include too many per day in your low calorie meals.


211 -- 230 calories

XS Whey protein (Chocolate or Vanilla) blended in water—2 scoops

1 Apple

211 / 25 / 24 / 2

(This contains dairy products.)


1 XS Protein Shake (Chocolate Fudge)

220 / 35 / 4 / 6 (1)

(This contains cow's milk and soy proteins.)

If you try it, we suggest keeping the can chilled. It can be a convenient mid-morning or mid-afternoon meal at work.

It tastes very good, and it's available in two other flavors. Other brands are readily available.

Try it with a piece of fruit such as an orange or an apple.


1 six oz (uncooked) Yellowfin Tuna Steak (sashimi grade)

1/2 cup broccoli

10 baby carrots

222 / 42 / 9 / 2 (1)

(Unsure how to cook it? You may bake, broil or grill it. You may eat the vegetables raw or steam them.)

For the herb and tuna steak recipe, see the Weight Loss Recipes section of our website.

N.B.: Because tuna is a large fish that can become contaminated with mercury, we recommend having no more than 1 serving of tuna weekly.

This is a paradigmatic example of how to eat weight loss food: a source of protein plus 2 servings of vegetables, or, alternatively, a source of protein plus 1 serving of vegetable and 1 fruit.

Although there's no point in providing example after example of this meal plan structure, please keep it in mind as you think about what to eat. If most of your meals have this structure and you follow the suggestions from the exercise sections of this website, you will lose body fat and keep it off.

Fish is an excellent weight loss food. Vegetables are also an excellent weight loss food. Fruits are a good weight loss food (unless they are high in carbs and you are counting carbs rather than calories).


1 c Wolfgang Puck Organic Soup Lentil & Vegetables

1/2 c Nonfat Cottage Cheese

230 / 21 / 35 / 0

It is possible to find delicious, nutritious canned soup.

(This meal contains a dairy product.)

231 -- 260 calories

1 c Nonfat Cottage Cheese

1 c Strawberries

232 / 29 / 28 / 0

Substitute whatever kind of berries you want. Please eat a variety of berries. Blueberries are the most nutritious kind of berries. We recommend including one or two cups of berries daily in your low calorie meals.

(This meal contains a dairy product.)


½ c Nonfat Cottage Cheese

South Beach Diet Cinnamon-Raisin Bar

1/3 cup Nonfat Milk

250 / 25 / 20 / 5 (3)

There is a plethora of protein and meal replacement bars on the market that you can use as the foundation for satisfactor low calorie meals.

However, even though they can be delicious, we recommend eating not more than one a day.

(This meal contains dairy and soy products.)


This completes the low calorie meals page. You may wish to visit the 'Low Calorie Menu' page or alternatively visit the 'Calories Per Day' page by clicking one of the links given below.

Low Calorie Menu

Calories Per Day

Highly recommended books for weight loss

If you want to gain more control to improve your weight loss and eating habits, the following books are highly recommended.

These are our top suggestions:



  • D. E. Bradford, HOW TO EAT LESS -- EASILY!

  • Bennett & Sinatra's SUGAR SHOCK!

  • The above books are in stock at Amazon.com (for the USA) and Amazon.co.uk (for the UK)

  • Link to the YouTube video above, for those who might want to save it for their YouTube video list

    › Low Calorie Meals

    This is an image about the book called Compulsive Overeating Help