Low Calorie Recipes

Low Calorie RecipesBecause of some recent interest in some food posts, I decided to present a bunch of low calorie recipes I used previously to lose 85 lbs in 5 months. After my wife had her 2nd baby I decided I needed to go on a diet again.

I’m not a believer in eating nasty food, so I instead focused on finding low calorie alternatives for awesome food. In this video I show how to make low cal / fat potato chips, strawberry cheese cake, mayonnaise and sour cream.

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Everything Covered and More

Below I have all the recipes in this video. If you want my meatless meat loaf recipe here it is. I also have charts below that you can use to discover how many calories you should eat to lose weight. Everything is based off of you not exercising because I don’t exercise.

Potato Chips

  • Cut 1 medium potato into 1/8 inch slices ( 3.2 Millimeters )
  • Put the slices on a paper towel or parchment paper and add a few pinches of salt to taste
  • Microwave on high for 4 minutes
  • Remove immediately from the paper towel or it may stick
  • Put in an oven on 400 degrees for between 7 to 10 minutes ( Till they brown )

Strawberry Cheese Cake

  • Grind 1.5 Cups of Graham Crackers in a bag, or blender
  • Add 3 TBs of Margarine or 0% Fat Yogurt ( Go with the Margarine for the crunch )
  • Blend the above and put in the bottom of a pan

Mix the following in a blender and poor on the graham cracker crust

  • 2 Cups of Strawberry Chobani Yogurt
  • 2/3 Cup Sugar
  • .5 Cup of Egg Beaters or Egg Substitute
  • 2 tsp Vanilla Extract
  • 3 TB Corn Starch

Bake at 350 degrees for about 30 minutes

Fake Mayo Recipe

Add the following to a blender and blend

  • 3 TB 0% Fat Plain Yogurt
  • 1 tsp Dijon Mustard ( I’ve only ever used Grey Poupon, but anything should be fine )
  • .5 TB Fresh Chopped Parsley
  • 1 tsp Garlic Powder
  • 2 tsp Capers
  • Dash of Paprika to taste

Fake Sour Cream Recipe

Add the following to a blender through the spout while blending

  • 1 Cup 0% Fat Cottage Cheese
  • 1 TB Lemon Juice

How Many Calories Should you Eat

You are going to want to know what size frame you have. Take your arm and project it away from you and then bend your palm towards your body. There are to bones that lay above your elbow, toward your bicep, that will protrude the most. Measure roughly the distance between the tips of those two bones. Using the chart below, you’ll see what type of frame you have.

Men Elbow Measurements to Calculate Frame Size
Men ( Medium Build ) Elbow Measurement
5’2″ – 5’3″ 2-1/2″ to 2-7/8″
5’4″ – 5’7″ 2-5/8″ to 2-7/8″
5’8″ – 5’11″ 2-3/4″ to 3″
6’0″ – 6’3″ 2-3/4″ to 3-1/8″
Women Elbow Measurements to Calculate Frame Size
Woman ( Medium Build ) Elbow Measurement
4’10″-4’11″ 2-1/4″ to 2-1/2″
5’0″ – 5’3″ 2-1/4″ to 2-1/2″
5’4″ – 5’7″ 2-3/8″ to 2-5/8″
5/8″ – 5’11″ 2-3/8″ to 2-5/8″

If the measurement is shorter than shown in the chart, you have a small frame. If larger, you have a large frame. Now we are going to find your required calories to maintain your current weight.

Required Calorie’s to Maintain Current Weight

Ideal Weight vs. Height Small Frame Medium Frame Large Frame Required Calories Required Calories Minimum Calories
Women
4’ 10” 102-111 109-121 118-131 1260 1420 670
4’ 11” 103-113 111-123 120-134 1280 1450 682.5
5’ 00” 104-115 113-126 122-137 1310 1490 700
5’ 01” 106-118 115-129 125-140 1340 1520 715
5’ 02” 108-121 118-132 128-143 1370 1560 732.5
5’ 03” 111-124 121-135 131-147 1400 1600 750
5’ 04” 114-127 124-138 134-151 1440 1640 770
5’ 05” 117-130 127-141 137-155 1470 1680 787.5
5’ 06” 120-133 130-144 140-159 1510 1720 807.5
5’ 07” 123-136 133-147 143-163 1540 1760 825
5’ 08” 126-139 136-150 146-167 1580 1800 845
5’ 09” 129-142 139-153 149-170 1610 1840 862.5
5’ 10” 132-145 142-156 152-173 1650 1870 880
5’ 11” 135-148 145-159 155-176 1680 1910 897.5
6’ 00” 138-151 148-162 158-179 1710 1950 915
Ideal Weight vs. Height Small Frame Medium Frame Large Frame Required Calories Required Calories Minimum Calories
Men
5’ 02” 128-134 131-141 138-150 1670 1790 865
5’ 03” 130-136 133-143 140-153 1700 1830 882.5
5’ 04” 132-138 135-145 142-156 1730 1860 897.5
5’ 05” 134-140 137-148 144-160 1760 1910 917.5
5’ 06” 136-142 139-151 146-164 1790 1950 935
5’ 07” 138-145 142-154 149-168 1820 1990 952.5
5’ 08” 140-148 145-157 152-172 1850 2030 970
5’ 09” 142-151 148-160 155-176 1880 2070 987.5
5’ 10” 144-154 151-163 158-180 1910 2110 1005
5’ 11” 146-157 154-166 161-184 1940 2150 1022.5
6’ 00” 149-160 157-170 164-188 1980 2190 1042.5
6’ 01” 152-164 160-174 168-192 2010 2230 1060
6’ 02” 155-168 164-178 172-197 2050 2280 1082.5
6’ 03” 158-172 167-182 176-202 2090 2330 1105
6’ 04” 162-176 171-187 181-207 2130 2380 1127.5

These charts are taken from an insurance under writing company. I find them to be very reliable, so now you know exactly how many calorie’s to eat every day. You also know your ideal weight, based off of height and frame size.

How Many Calories Should you Eat

While dieting I always aimed to eat 70% of my required daily calories. It is definitely very important to eat enough calories. If you don’t you’ll go into starvation mode and your diet will be over.

I’m 6′ 3″ and I have a large frame. That means that I should eat 2330 * .70 = 1,631 calories per day. Don’t try to eat less then 60% of your required calories. Also you need to track calories lost through exercise if you exercise.

By eating this amount of calories per day I was able to drop about a pound per day for 5 months. Don’t try to rush the process, or you won’t lose the weight.

2 Responses to “Low Calorie Recipes”

  1. YM says:

    Thank you very much for these recipes, I made the cheesecake and it was delicious!

    • Derek Banas says:

      Awesome!!! I’m glad you liked it. I’m working on another right now. I’ll show how to make 2 types of low calorie ice cream, sorbet, another fake mayo and just to be weird cole slaw 🙂

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