Low Calorie Recipes

Because 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:

   May 2, 2014 at 7:31 pm

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

   Reply
   • Derek Banas says:

     May 3, 2014 at 7:41 am

     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 🙂

     Reply