LOWFAT MENUS AND SNACKS
On a path to healthier eating, I created some lowfat breakfast, lunch and snack menus using foods I enjoy to incorporate healthy eating in my diet. Since I went through all of this work compiling menus and calculating calories, I thought others may find this information useful as well. I have not created any lowfat dinner menus because I intend on using our family favorites modified with lowfat and fat free ingredients and healthy substitutions. An easy change everyone can add to their life.
*Note: these calorie counts are based on product labels and nutrition books I have in my home; different brands or products may vary in calories.
Visit my Healthy Eating: Tips & Links.
LOWFAT BREAKFAST MENUS
*Spread- use reduced calorie/fat free spread (Promise,for example). For more calories and some fat, use Brummel and Brown
*Syrup- use reduced calorie/fat free syrup (sugar free-15 calories per 1/4 cup serving)
*Choose lowfat/fat free and low calorie cereals
*Bagels listed are packaged bagels sold in the refrigerated section of the grocery store (210 calories each)--some bagels contain more or less calories than others (read labels)
*Fat free cheese slices save 20 calories per slice and cut all of the fat over 2% slices--use what you prefer
*Use whole grain products often
*Use fat free half and half in your coffee
*If desired, cut more calories & fat using reduced fat bread products (or smaller bread slices),low sugar or sugar free preserves and/or artificial sweetener (or Splenda) instead of sugar
250 calories 1 cup fat free vanilla yogurt w/ 1/2 cup fruit 1 large slice bread, toasted w/ 2 tsp. reduced calorie spread |
230 calories Breakfast Sandwich (made with fat free cream cheese) |
250 calories 1 plain instant oatmeal packet w /1 tbsp. brown sugar & 1 tbsp. reduced calorie syrup 1 slice raisin bread, toasted w/ 1/2 tbsp. peanut butter |
225 calories 1 cup fat free vanilla yogurt w /2 tbsp. Grape Nuts 1/2 grapefruit w/ 1 tsp. sugar |
250 calories Bagel w/ 2 tbsp. fat free cream cheese w/ sliced fruit |
260 calories 2 flavored instant oatmeal packets |
245 calories 1 cup fat free vanilla yogurt w/ 1/2 cup cooked rice, cinnamon & 1 tbsp. raisins |
270 calories Cinnamon Raisin bagel, toasted w/ 2 tbsp. fat free cream cheese |
280 calories Whole grapefruit w/ 1 tbsp. sugar 1/2 Cinnamon Raisin bagel w/ 1 tbsp. fat free cream cheese |
190 calories 1 large (7-inch) reduced calorie waffle w/ 1/4 cup reduced calorie syrup 1 kiwi fruit |
215 calories 1 cup Rice Cereal w/ skim milk & no raisins |
220 calories 1 serving low calorie/lowfat cereal w/ skim milk 1/2 cup unsweetened fruit juice |
290 calories 98% fat free tortilla w/ 2 tbsp. flavored fat free cream cheese & 1/4 cup sliced fresh fruit 1 cup fat free yogurt |
290 calories 98% fat free tortilla w/ 1 tbsp. peanut butter & 1/2 sliced banana 1/4 small honeydew melon |
200 calories Lowfat homemade fruit or bran muffin 1/2 grapefruit broiled w/ 2 tsp. brown sugar |
270 calories Bagel w/ 2 tbsp. fat free cream cheese & 2 tsp. preserves |
290 calories Bagel toasted w/ 1 ounce reduced fat Cheddar cheese |
280 calories 1 'fried' egg on toast (use cooking spray) 1 cup chocolate skim milk (use sugar free chocolate mix) *save calories & fat by using 1/4 cup egg substitute |
230 calories Egg Substitute omelet w/ 1/2 ounce reduced fat cheese (2 egg) 1 large slice bread, toasted w/ 2 tsp. reduced calorie spread |
280 calories 1 fat free pudding cup 1 cup fresh strawberries and chunked small banana for dipping 1 slice raisin bread, toasted w/ 2 tsp. reduced calorie spread |
255 calories Small baked apple w/ 1tsp. cinnamon-sugar & 1 tbsp. Craisins 1 plain instant oatmeal packet w /1 tbsp. brown sugar & 1 tbsp. reduced calorie syrup |
290 calories Breakfast Parfait (use 1 tbsp. Craisins and 1 tbsp. coconut) *save 35 calories and omit coconut |
245 calories French Toast Sticks (use egg substitute, skim milk & reduced calorie syrup) |
280 calories Breakfast Burito (98% fat free tortilla, 1/4 cup egg substitute-scrambled, 1 cooked & crumbled turkey bacon slice, 1/2 ounce reduced fat Cheddar cheese & salsa) 1/4 small cantaloupe |
225 calories 1 cup cooked Malto Meal w/out salt + 1/4 cup skim milk & 1 tbsp. brown sugar 1/2 cup blueberries |
245 calories 3 large lowfat pancakes w/ 1/3 cup reduced calorie syrup 1/2 cup unsweetened fruit juice |
200 calories 1 cup warmed unsweetened applesauce w/ pinch cinnamon-sugar 1 lowfat bran muffin |
230 calories 2 large lowfat pancakes w/ 1/4 cup reduced calorie syrup 1 slice turkey bacon 1 'fried' egg (use cooking spray) |
200 calories 1 large (7-inch) reduced calorie chocolate waffle w/ 1/4 cup fat free whipped topping & 1/2 cup sliced unsweetened strawberries |
270 calories Egg "McMuffin" (English muffin-split w/ 1/4 cup egg substitute, 1 slice lean canadian bacon & 1 slice 2% American process cheese) |
250 calories 2 slices Vanilla French Toast (use egg substitute & skim milk) w/ 1/3 cup reduced calorie syrup 1 tangerine |
285 calories 2 large (7-inches each) reduced calorie waffles w/ 1/3 cup reduced calorie syrup |
240 Fruit and Milk (1 small diced peach, 1 small sliced banana & 1/2 cup blueberries w/ 3/4 cup 1% milk & 1 tsp. sugar) |
260 Peach Oatmeal (use unsweetened peaches) w/ 1/4 cup skim milk |
245 3 Banana Pancakes (use skim milk) w/ 1/4 cup reduced calorie syrup & 1/2 small sliced banana |
250 1 Blueberry Scone (use skim milk and egg substitute) w/ 1 tsp. blueberry preserves 1 cup fat free blueberry yogurt |
LOWFAT LUNCH MENUS
*Sandwiches use fresh vegetables, mustard, herbs and light lean meat or white tuna-use lite mayo sparingly
*Lowfat wheat crackers listed are from Snackwells
*Substitute rice cakes for bread in sandwiches and save over half of the bread calories (eat open face style)
*Enjoy high sodium meals infrequently (example: Instant Lunch)
300 calories Frozen lean lunch entree Small piece of seasonal fruit |
300 calories 1 serving lowfat soup 1/2 lean sandwich on large slice bread |
370 calories Lean bagel sandwich 1 serving fat free pretzels |
350 calories 1 cup cooked rice w/ 2 tbsp. teriyaki sauce (made with lite soy sauce) 1/2 cup cooked broccoli 1/2 cup unsweetened pineapple chunks |
340 calories 2 'fried' eggs on 2 slices large toast (use cooking spray) *save calories & fat by using 1/2 cup egg substitute |
365 calories Grilled cheese sandwich (use 2 slices large bread, 2 slices 2% American process cheese & 2 tsp. reduced calorie spread) 1/2 serving fat free pretzels 1/2 sliced red bell pepper |
370 calories 1 'fried' egg on 1 slice large toast (use cooking spray) 1 fruit smoothie made with 1 cup fat free yogurt *save calories & fat by using 1/4 cup egg substitute |
365 calories Half sandwich-1 tbsp. peanut butter & 1 tsp. preserves on large slice bread, toasted 1 string skim mozzarella cheese 5 baby carrots & 1 kiwi fruit |
365 calories Instant Lunch (cup of noodles) 5 lowfat wheat crackers 1 celery stalk |
350 calories Nachos: 1-1/2 servings baked tortilla chips w/ 1 ounce reduced fat Cheddar cheese, 1/2 cup fat free refried beans, salsa, jalapenos, 2 tbsp. sliced black olives and fat free sour cream |
360 calories Quesadilla (98% fat free tortilla w/ 2 tbsp. fat free chive and onion flavored cream cheese, 1 ounce reduced fat Monterey Jack cheese & fat free sour cream) 1 serving baked tortilla chips w/ salsa |
350 calories Peanut Butter, Banana & Raisin Bread Sandwich (1 tbsp. peanut butter, 1/2 small sliced banana) 1/2 serving fat free pretzels Remaining 1/2 banana |
370 calories 1 serving low calorie/lowfat cereal w/ skim milk 1/2 cup fresh blackberries 1 large slice bread, toasted w/ 2 tsp. preserves |
325 calories Pita Cheese Pizza (use fat free pita round, 1 tbsp. pizza sauce, 1 ounce skim Mozzarella cheese, 1 tbsp. grated Parmesan cheese) 1/2 large cucumber & 4 radishes 1 cup sugar and fat free gelatin |
360 calories 1 fruit smoothie made w/ 1 cup fat free yogurt 1 slice raisin bread, w/ 2 tsp. reduced calorie spread 1 celery stalk w/ 1 tbsp. peanut butter |
325 calories 1-1/2 cups cooked pasta w/ Marinara sauce & 1 tbsp. grated Parmesan cheese Small piece of seasonal fruit |
380 calories 98% fat free tortilla w/ 2 ounces lean roast beef, 1 tbsp. fat free cream cheese, 1 tbsp. Dijon mustard & sprouts 1 serving fat free pretzels Small orange |
375 calories Hula Ham Sandwich (use lean ham, unsweetened pineapple and lite mayo) 1 serving baked chips Small sweet pickle |
300 calories 1/2 fat free pita stuffed w/ 1/2 cup chopped white chicken, 2 tbsp. chopped apple, 2 tbsp. chopped celery & 1 tbsp. Craisins with 1 tbsp. lite mayo & lettuce 1 string skim mozzarella cheese Leftover apple from pita |
335 calories Half toasted bagel w/ 1 tbsp. peanut butter & 2 tsp. raisins 1 cup fat free vanilla yogurt w/ 1 small peach 1 cup fresh sugar snap peas |
350 calories Bagel toasted w/ 1 ounce reduced fat Cheddar cheese 10 baby carrots w/ 2 tbsp. fat free sour cream & 1 tbsp. lite Ranch dressing/dip |
300 calories 1 serving lowfat soup 5 lowfat wheat crackers 1 celery stalk w/ 1 tbsp. peanut butter |
300 calories 2 envelopes Cream of Chicken Cup-a-Soup 1/2 lean sandwich on large slice bread Dill pickle |
390 calories Bean & Cheese Burito (98% fat free tortilla w/ 1/2 cup fat free refried beans, 1 ounce reduced fat cheese, 1 tbsp. salsa, 1 tbsp. sliced green onion & 1 tbsp. fat free sour cream) 1 cup lettuce, tomato and green onion salad w/ lowfat dressing Small piece of seasonal fruit |
300 calories Chef Salad w/ 1/2 ounce lean turkey & 1/2 ounce lean ham & reduced fat Thousand Island dressing 5 lowfat wheat crackers Small piece of seasonal fruit |
360 calories Tuna Salad on toasted English muffin (1/2 can white tuna, 1 tbsp. lite mayo and 1 tbsp. sweet pickle relish) 1 string skim mozzarella cheese 5 baby carrots |
365 calories Pineapple Ham Roll-Up (98% fat free tortilla w/ 2 tbsp. fat free pineapple cream cheese, 2 ounces lean ham lunch meat & shredded lettuce) 1 serving fat free pretzels 1 kiwi fruit |
370 calories Italian Grilled Cheese Sandwich (use skim Mozzarella, egg substitute, skim milk & cooking spray) 1 serving baked French fries w/ 1 tbsp. ketchup |
320 calories English Muffin Cheese Pizza (English muffin-split, 2 tbsp. pizza sauce, 1 ounce skim Mozzarella cheese, 1 tbsp. grated Parmesan cheese) 1 cup lettuce, tomato and green onion salad w/ lowfat dressing 1/2 cup green grapes |
320 calories 2 ounces lean turkey lunch meat spread w/ 2 tbsp. fat free onion & chive cream cheese, 2 tbsp. shredded carrot & cracked black pepper 10 lowfat wheat crackers 1 large celery stalk w/ 1 tbsp. peanut butter |
315 calories 1 cup lettuce, tomato and green onion salad w/ lowfat dressing |
355 calories Potato and Cheese Quesadilla (98% fat free tortilla, fat free cream cheese and reduced fat Monterey Jack cheese) 1/2 serving baked tortilla chips w/ salsa |
355 calories Breakfast English Muffin (use fat free cream cheese) 1/2 cup fruit cocktail in juice (not heavy syrup) |
345 calories 1 serving lowfat vegetable soup 5 lowfat wheat crackers w/ 2-1/2 tsp. peanut butter 3 fresh apricots |
365 Chili Cheese Burito (98% fat free flour tortilla w/ 1/2 cup 99% fat free turkey chili & 1/2 ounce reduced fat Monterey Jack cheese) Fruit Salad (small diced nectarine, 1/2 small sliced banana, 1/4 cup unsweetened pineapple tidbits) |
305 1 cup 99% fat free turkey chili 1 serving lowfat wheat crackers 1 cup lettuce, tomato and green onion salad w/ lowfat dressing |
LOWFAT SNACKS
*Roughly 125 calories and under each
Piece of fruit |
Fresh vegetables |
1 cup fat free yogurt |
1 slice toasted raisin bread w/ 2 tsp. reduced calorie spread or preserves |
Creamsicle |
Fudgesicle |
1 serving fat free pretzels |
1 serving fat free popcorn |
1 serving dry lowfat cereal |
2 whole graham crackers |
Frozen Gelatin Pop |
Frozen lowfat Creamy Pudding Pop |
Small skim latte' or cappuccino |
Rice cakes |
Large celery stalk w/ 1 tbsp. peanut butter |
Lowfat granola bar |
Lowfat cereal bar |
3/4 cup chocolate skim milk (use sugar free chocolate mix) |
Lowfat muffin |
1 serving baked tortilla chips w/ salsa |
Lowfat/low sugar cookie(s) |
1/2 cup fat free pudding |
Fruit w/ fat free whipped topping |
2/3 cup mandarin oranges |
Large dill pickle |
Small slice angel food cake |
Small baked apple w/ cinnamon-sugar |
Skim mozzarella string cheese |
Whole graham cracker w/ 2 tbsp. marshmallow creme |
Kudos M&M bar |
1 envelope Cup-a-Soup |
Whole graham cracker w/ 1 tbsp. Nutella |
6 lowfat wheat crackers |
1/2 cup fat and sugar free gelatin |
1 large slice bread, toasted w/ 2 tsp. reduced calorie spread |
1 small sliced apple w/ 1 tbsp. peanut butter |
3/4 cup unsweetened applesauce |
1 serving lowfat baked crackers |
1 cup fat free vanilla yogurt w/ 1/2 tbsp. miniature chocolate chips or 1/2 tbsp. almond brickle bits |
1 Dutch pretzel w/ 1 tsp. mustard |
1 hardboiled egg |
1 frozen lowfat fruit juice bar |
Popcorn cakes |
1 large popcorn cake w/ 1/2 tbsp. peanut butter |
1 ounce reduced fat cheese |
1 lowfat pancake rolled w/ 1 tsp. preserves |
1/2 cup baby carrots & 1 celery stalk w/ 2 tbsp. reduced fat Ranch dip |
|
Frozen Gogurt |
1 Rice Krispie Treats square |
1 cup frozen grapes |
2 reduced fat graham crackers |
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