Looking for more low-cal but really filling meal ideas

Kelsey - posted on 05/18/2010 ( 17 moms have responded )

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My step daughter is pretty overweight, and my husband and I are trying to help her lose some of the weight when she's at our house. I do mostly scratch cooking, but I'm running out of ideas for meals that are low-cal, but will make her feel full enough to not keep asking for more! Any ideas?

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Maria - posted on 05/23/2010

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My daughter is 9 years old, I've taught her how to prepare healthy meals. I've made her realize that by eating to much fast food will affect her in the long run. I've made her exercise out a soda. I made her dance until she burned the 140 calories a soda has. It took her longer than she thought it would take her, since then she watches the calories in her drinks and avoids as much as she can the fast food. some of her recipes

This are some of her recipes: 1 egg and 1 egg white, add green peppers scrambled in pan w/ olive oil cooking spray add little salt or skip, 1 whole wheat bread slice toasted

and cup of juice. (under 400 calories)



Peanut butter toast: 2 slice of whole grain toast, tablespoon all natural peanut butter, 1 tbsp all fruit preserves, 1 cup 1% or fat free milk. about 340 calories, 22 grams protein 28 grams carbs 11 grams fat 4 grams fiber



Mexican style eggs: 2 large eggs, 1 whole grain tortilla, 1/4 cup low fat cheddar cheese shredded, 1/2 cup frozen or fresh berries: scramble eggs in a non stick skillet coated with cooking spray (salt optional), pile cooked eggs into a whole grain tortilla and top with cheese, serve with berries. Under 300 if cooked with no salt. You can add a cup of skim or 1% milk.

23 grams protein 28 grams carbs 12 grams fat 6 grams fiber



This recipes will help her fill full because of all the protein and fiber in them, try to keep her busy in between meals to avoid her over just because she is bored

If you want more recipes let me know I will gladly provide more.

Bethanie - posted on 05/21/2010

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Try Quinoa (keen-wah) as a rice substitute. It's the only "complete" protein because it contains all the essential amino acids. It's very filling. It can be found prepackaged in the health foods section. There is also a Quinoa Pasta. Cook it in some low sodium vegetable broth and combine the cooked Quinoa with roasted veggies, your choice and it makes a "pilaf". Incorporating whole grains over processed white flour products and generally uping fiber intake will help her to lose weight. Buy fat free products over sugar free. Avoid artificial sweetners, colors, preservatives, HFCS and anything with hydrogenated oils. The healthy oils to use in cooking are canola and olive. Vegetable oil isn't too good and unsalted butter in moderation. Switch to all low fat dairy products and limit (if not cut out) any soda products. Make every calorie "count" nothing empty or completely devoid of nutrition. I think a great thing to do with her when she's there with you, is to show her how to cook the meals, so when she's at her mom's, she doesn't have to eat the junk and fast food.

[deleted account]

You could try making your own "fast food"...



Pre-heat oven to 400 f

Cut up chicken breasts into chicken finger or nugget size. Crush 1 cup of cornflakes so they resemble bread crumbs.

Take the crushed cornflakes and put into a ziplock bag. Add the chicken pieces and shake until coated.

Place on a non-stick baking sheet or one sprayed with pam or other healthy cooking spray. Bake 12-14 mins (check with knife, if juices clear they're done)

Serve with plum sauce or whatever sauce she likes.



Also, if she eats things like spaghetti and tuna casserole, you can puree up veggies and "hide" them, so she thinks she's getting away with it! for the tuna casserole, cook cauliflower until very soft, blend and add to cream of mushroom soup (no added milk) in a pot, warm up but don't let it boil. mix with whole wheat pasta shapes and a tin of tuna, top with a light sprinkling of cheddar cheese and bake at 350 f for 10 mins or till cheese golden brown.



Hope this helps? Sorry about before I should not have judged without being aware of the circumstances, I apologize =o)

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Gen - posted on 06/02/2010

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I understand what you are talking about. My oldest daughter is overweight. It is hard to continue to find healthy good meals that they will not only like but will fill them up. I know I am going to check out some of the sites posted by ladies on here

Bethanie - posted on 06/01/2010

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To correct a statement that claire made: natural sugar is NOT as bad as added sugars. Naturally occurring sugars that occur in fruits and veggies should not be intentionally avoided. Fruits and veggies are an important part of your diet and are full of antioxidants. 100% fruit juices SHOULD be limited along with dairy products.

Claire - posted on 06/01/2010

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My 6 yr old isn't obese but does have a large build and with how cruel kids can be I try to maintain her weight and have managed it for the last 3 yrs. All I do is give her a sensible sized portion of food and then fill the plate with veg. If a recipe says 30g of mushrooms I put in the whole pack that way you can bulk up meals and kids are less likely to snack between meals. If they do want something try carrot sticks or other veg cut into sticks, fruit may seem like a good alternative to chips or candy but it may contain the same amount of sugar. Natural sugar is just as bad as any other sugar.


You also need to discover what her "bad" thing is. Everyone has something that causes weight gain faster than other things, mine is cheese, my sister can't have wheat, if you can find out what that is and try to limit that as much as possible you may find it is easier to maintain her weight.


If her mum really doesn't see that there is a problem then seek medical advice.

Joan - posted on 06/01/2010

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Love your recipes!! Does your chix nuggets need something wet first to adhere the cornflakes? (egg wash?)

Amy - posted on 05/28/2010

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Something that has helped my family & friends is the Biggest Loser site. They had a lot of tips for obesity in children, something that my entire family has struggled with and that my cousins and I are trying to prevent for our own kids. My teenage niece got very involved with the pound for pound challenge and made new friends her age, which was key as overweight children are often isolated and lonely (not to mention teased and picked on). It also helped us find tips on age appropriate weight loss...in my daughters case, we simply maintained her weight until her next growth spurt, which put her well into the normal-for-her-height group.

Also, you might try taking her to a farmers market or introduce her to gardening. Vegetable can seem more appealing if kids see where they come from or talk to the people who grow them. Its much more fun than a grocery store.

Meredith - posted on 05/26/2010

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The cookbook, "Now Eat This" by Rocco Dispirito makes over kid and family favorites to be less than 350 calories (think chicken nuggets, mashed potatoes, brownies etc.). I've tried a few of the recipes and they have been great!

Carol - posted on 05/23/2010

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Check out mydailymoment.com & recipelion.com They both have oodles of fecipes & ideas! You ca even search by deitary needs such as low carb., low cal., vegetarian, etc.

Ruth - posted on 05/22/2010

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Whole grains and vegetables help. There's nothing wrong with eating red meat, like all meat, you want to eat it in limited quantities. Most Americans get far more protein then they need.

If you can, get her interested in cooking, like Bethanie mentioned--not only can it help you realize what you're eating, but it can also be a lot of fun. She's old enough to learn how to make simple meals, and once she's learned how, should be able to make them without supervision.
Something else you may want to do, is to encourage her in some sort of athletic activity. It can be group sports, individual sports, dancing, or hiking.

Kelsey - posted on 05/20/2010

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I'm completely aware of that, however, she is 11 and 145lbs. She's 5ft tall. She's gained 30lbs in just a few months as her diet at her mom's house consists mostly of fast food, red meat, and sugary junk food. We don't allow those kinds of foods in our house, but just cutting out the really bad foods isn't doing the trick.

[deleted account]

I hope these low cal meals would be just for you...

Growing children need the fats in food for their bodies to burn when they play and to repair cells when they sleep...

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