Low Calorie Menu

A low calorie menu is for those who prefer to count calories, rather than carbohydrates.

However, we recommend counting carbohydrates rather than calories as most people seem to do better counting carbohydrates rather than calories as part of a weight loss diet.

Nonetheless, if you prefer to count calories, these menus with food counts are quick and easy to prepare.

Of course, if you are following either our free Paleo Diet (which is 100% natural foods) or our free low carbohydrate diet, both of which we highly recommend, it is not necessary to count calories.




On the other hand, if you prefer to count calories it is not harmful to have some idea of the food counts of a meal.

KEY TO FOOD COUNTS

for the menus

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


low calorie menu: 261 -- 324 cals


1 6 oz (uncooked) Wild Caught Sockeye Salmon Fillet

290 / 36 / 0 / 15 (3)

The best source of protein is wild caught salmon. As long as it is wild caught, it doesn't have to be sockeye salmon. All sockeye salmon, though, are wild caught.

Unfortunately, even wild caught salmon may not be free from mercury poisoning; it may be wise not to eat salmon more than once or twice a week.

Other excellent protein sources are halibut, herring, mackerel, and sardines.

(We offer a herbs and salmon fillet recipe. You'll find the link to recipes awaiting you near the bottom of this page.)

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1 XS Protein Shake (Chocolate Fudge)

1 Apple

301 / 35 / 25 / 7 (1)

The apple may be cored but should not be peeled. Please wash it. XS protein shakes also come in vanilla and strawberries & cream.

It's difficult to imagine that you wouldn't like at least one of the three flavors.

(They contain cow's milk and soy proteins.)

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Nutrilite Trim Advantage Sugar Free Drink Mix—Tropical Orange flavor

1 heaping T FormuCare Natural Fiber Laxative [100% natural psyllium husk fiber]

1 scoop MuscleLink ProFusion protein powder (vanilla)

1 T Udo's Choice Green Blend

315 / 39 / 31 / 2 (1)

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1 MuscleLink Muscle Meal (Vanilla) in water

324 / 40 / 12 / 11 (3)

This is a very good meal replacement. It also comes in chocolate and orange flavors. It can be a good choice for one's last meal of the day.

(It contains dairy products.)

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Low calorie menu: 325-or-more cals


XS Protein Shake (Chocolate Fudge) 1 Banana

325 / 36 / 31 / 7 (1)

(The shake contains cow's milk and soy proteins.)

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One Patty Morningstar Farms Italian Marinara Chik'n

1 c Nonfat Cow's Milk

326 / 20 / 39 / 9 (1)

We include this as a sample of soy-based foods that can replace flesh foods. There are many similar products in the frozen food section of any large grocery store that can be included in your in your calorie meal plans.

(Obviously, this meal contains dairy products.)

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1 MuscleLink Muscle Meal (Vanilla) thoroughly blended in water

1 Apple

405 / 40 / 33 / 12 (3)

You may core the apple, but don't peel it. Please wash it. Red Delicious apples are the most nutritious apples. Eating at least one apply daily is a good practice.

(This meal contains dairy proteins.)

It's important to eat a good salad every day. Of course, there are many different kinds of salads that you may include in a low calorie diet menu. Ensure, though, that your salads have sufficient protein and that their volume is about one quart.

1 serving of Bean and Balsamic Tuna salad

462 / 41 / 23 / 21 (3)

N.B.: Because tuna are large fish that can become contaminated with mercury, we caution against more than 1 serving of tuna weekly.

For full details of the above recipe, see th e recipe section of our websute. You will find it listed on our site map./index.


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:

  • A. Wright and D.Bradford, BELLY FAT BLAST: HOW TO LOSE STOMACH FAT FAST WITHOUT HUNGER!

  • Bradford, COMPULSIVE OVEREATING HELP: HOW YOU CAN STOP FOOD CRAVINGS, FOOD ADDICTION, OR EMOTIONAL EATING IN 6 SIMPLE STEPS!

  • 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)







  • If you are looking for more in relation to a low calorie menu, you can search our website or the World Wide Web.

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    No need to count calories for natural weight loss




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