Viviani - Low calorie recipes: 150 delicious ideas under 500 calories for fast food, snacks for lose weight

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Low calorie recipes

150 delicious ideas under 500 calories for fast food, snacks

for lose weight

Author: Fabio Viviani

About the book

Counting calories is more popular than ever. Some count calories to maintain their weight and not exceed their daily calorie requirement, others count calories to lose pounds and stay in deficit. Counting calories is very effective. On the one hand, it shows you exactly what you are plastering on during the day, on the other hand, it lets particularly overweight people recognize why you might have weight problems.

Because let's be honest, one is often not even aware of how many calories are hidden in some seemingly harmless foods and dishes. When counting the calories and tracking the meals for the first time, one is often surprised and sometimes cannot believe what has been pushed into your beak.

Anyone who starts counting calories needs a little patience and perseverance. Counting is quite time-consuming and, to be honest, a bit annoying, especially at the beginning. Over time, however, you get used to tracking the food and at some point, it becomes a habit. A habit that pays off, because you get a certain feel for food and the right amounts.

Anyone who has broken off countless diets unsuccessfully because beloved foods or dishes were taboo can achieve very good results by counting calories. Because when you count calories, you can eat and drink whatever you like, as long as it fits your calorie needs. For many, this fact is the key to success, because you don't have to do without anything.

In this book, you can expect 150 recipe ideas under 500 calories for burgers, sandwiches, wraps, pizza, french fries, finger food, snacks, snacks, energy balls, quark & muesli bars. Whether a delicious BBQ burger, a fresh tomato and mozzarella sandwich, a delicious chicken wrap, oven fries, nuggets, Drm, or delicious sweet potato chips, everyone should find something for themselves here.

The portion sizes are aimed exclusively at one person. In our experience, large portion sizes often lead to confusion when calculating the nutritional values or precisely tracking the food. Likewise, not all family members usually count calories, which is why we decided on individual portion sizes.

Accordingly, the quantities given are relatively small compared to normal cookbooks. We have kept the quantities in the lists of ingredients in grams and milliliters only. In our experience, information in tablespoons or teaspoons, as well as in quantities, is often very imprecise, as these sizes vary greatly. Those who do not like the exact weighing of food will not be happy with this book!

In addition, our recipes have nutritional information (calories, fat, carbohydrates & protein), preparation times and information on the workload.

Table of Contents

Counting calories can definitely change your life in a positive way, whether you want to lose, hold, or gain weight. You will not only learn to manage your calorie needs but also which foods you can eat relatively large quantities of and which foods you prefer to enjoy in smaller quantities.

Fast food, snacks and snacks are somehow the favorite of every weight loss person and often the absolute calorie bomb. Between breakfast and lunchtime a few nuts to snack on, a delicious hamburger at lunchtime and a little cheese in front of the television in the evening. No excessive amounts, but quickly too much for the calorie balance. This is why it is important to plan snacks, fast food and the like correctly, or to look for low-calorie alternatives.

Anyone who counts calories knows how fatal a single hamburger, a small bag of nuts or even a few delicious cheese cubes can be. Especially when there is also a good breakfast, a hearty lunch, a small piece of cake in the afternoon and an extensive dinner. The calorie balance at the end of the day is terrifying.

Therefore, by counting calories, one should first become aware of it and recognize what calories a day that sounds like this normal brings with it. Many people with weight problems keep saying that they don't eat much throughout the day, which is often true. Two sandwiches for breakfast, a frozen pizza for lunch and one or two slices of bread for dinner are not really a huge amount either, but for many they simply completely exceed the daily needs and obesity is thus practically inevitable.

By counting calories, as mentioned before, you can also eat everything without having to forego any of the things that taste particularly good to you. This fact is particularly advantageous in our eyes, because we love bread, potatoes, pasta, sweets or even fast food.

Tracking your food gives you precise control over your consumed calories and if you want to beat them on the head for a tasty burger or a handful of gummy bears, you can do so without a guilty conscience, as long as you don't exceed your personal needs.

Before you try our low-calorie snacks and snacks, we'd like to give you one more thing to take with you. Perseverance is the motto! Don't let yourself be discouraged by the initially tedious and sometimes annoying counting of calories. It is definitely worth it and not only for the weight on the scales, but also for your personal attitude towards foods, their quantities and nutritional values.

Ingredients for 1 sandwich

Ingredients:

• 1 wholemeal bread roll (approx. 65 g)
• 40 g smoked salmon (sliced)
• 50 g tomato
• 30 g cucumber
• 15 g onion
• 15 g rocket
• 30g low-fat quark (0.2% fat)
• 20 g table horseradish
• 5 ml lemon juice
• 1 pinch of dried dill
• Salt pepper

How to do it:

1. Wash tomato and cucumber and cut into thin slices. Peel the onion and dice very finely. Wash the rocket and shake dry well.
2. Put the quark together with the horseradish, onions, lemon juice, a little dill, a pinch of salt and pepper in a small bowl and stir well.
3. Cut open the roll and spread the quark mixture evenly on both halves.
4. Then top with rocket, salmon, tomatoes and cucumber, fold up and enjoy.

Ingredients for 1 burger

Ingredients:

• 1 wholemeal bread roll (approx. 65 g)
• 100 g tofu, natural
• 30 g tomato
• 15 g spring onions
• 5 g fresh parsley, finely chopped
• 2 g fresh garlic
• 1 sheet of iceberg lettuce (approx. 20 g)
• 1 egg (S)
• 5 ml of oil
• 15 g spelled flour (type 630)
• 1 pinch of paprika powder, noble sweet
• 1 pinch of onion powder
• 1 pinch of garlic powder
• Salt pepper

How to do it:

1. Wash and roughly chop the spring onions. Peel the garlic. Roughly dice the tofu. Thinly slice the tomato and wash the lettuce leaf and pat dry.
2. Spring onion, garlic and tofu together with the parsley, the egg; Put the flour, salt, pepper and the spices in a blender or food processor and puree to a fine batter. Then shape a patty from the finished mixture.
3. Heat the oil in a small pan. Add the tofu patty and fry for 5 minutes on both sides.