Nutrition Coach Shares 4 Filling "Lazy" Meals Under 500 Calories to Lose Fat
Are you looking for some fun and delicious meal ideas that will help you lose weight? Brittney Blanco is a Macros Nutrition Coach who regularly shares her creative weight loss meal recipes with her followers. In a few new posts, she shares some "lazy meals" she eats on repeat and some protein-packed snacks. "These meals are filling, easy to make, and help you stay within your calorie and protein goals!" she writes in the post.
Chicken & Veggie Quesadilla
If you like Mexican food, you will love her chicken and veggie quesadilla.
Ingredients: 1 medium whole-wheat tortilla, 3 oz shredded rotisserie chicken, 1/4 cup low-fat shredded cheese, 1/4 cup diced bell peppers and onions, 1 tbsp Greek yogurt or salsa for dipping.
Instructions: "Assemble and cook on a skillet until crispy," she says.
Nutrition Info: Approx. 450 calories, 30g protein.
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Easy Taco Bowl
Another Mexican treat? Her easy taco bowl.
Ingredients: 4 oz lean ground turkey or beef (93% lean), 1/2 cup cauliflower rice (or cooked brown rice for extra carbs), 1/2 cup shredded lettuce, 1/4 cup diced tomatoes, 1/4 cup black beans, rinsed and drained, 2 tbsp salsa, 1/4 avocado, diced, 1 tbsp shredded cheese (optional), 1/4 tsp taco seasoning or cumin, paprika, and chili powder blend.
Instructions: In a skillet, cook ground turkey or beef with taco seasoning until browned. In a bowl, layer cauliflower rice, meat, lettuce, tomatoes, black beans, and salsa. Top with avocado and cheese if desired.
Nutrition Info: Approx. 450-500 calories, 30g protein.
Tuna Salad Lettuce Wraps
These tuna salad lettuce wraps are a great alternative to anything wrapped in a tortilla.
Ingredients: 1 can (5 oz) tuna in water, drained, 1 tbsp light mayo or Greek yogurt, 1/4 avocado, diced, 1/2 cup cherry tomatoes, halved, 3-4 large romaine or butter lettuce leaves.
Instructions: Mix tuna, mayo, avocado, and tomatoes, then spoon into lettuce leaves.
Nutrition Info: Approx. 400 calories, 30g protein.
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Turkey & Veggie Pasta Bowl
You don't have to compromise your love of Italian food and pasta to lose weight. This turkey and veggie pasta bowl is healthy and hearty.
Ingredients: 2 oz whole-wheat pasta (about 1/2 cup cooked), 3 oz ground turkey, cooked, 1/2 cup marinara sauce (look for low-sugar options), 1 cup steamed veggies (like zucchini or broccoli).
Instructions: Combine pasta, turkey, sauce, and veggies.
Nutrition Info: Approx. 450-500 calories, 30g protein.
Cottage Cheese and Protein-Packed Berries
In another post, she shares some of her go-to mini-meal recipes. "These snacks are easy, satisfying, and pack a serious protein punch!" she says. The 5 high-protein snacks are all over 20g of protein and under 200 calories, starting with cottage cheese and protein-packed berries.
- 1/2 cup low-fat cottage cheese (90 calories, 14g protein).
- 1/2 scoop vanilla protein powder mixed in (50 calories, 10g protein.
Total: 140 calories, 24g protein.
Hard-Boiled Eggs and Turkey Roll-Ups
If you have eggs and turkey slices on hand, these hard-boiled eggs and turkey roll-ups are the perfect protein-packed snack.
- 1 hard-boiled egg (70 calories, 6g protein).
- 3 slices deli turkey (90 calories, 15g protein.
Total: 160 calories, 21g protein.
Greek Yogurt and Powdered Peanut Butter Bowl
If you love Greek yogurt and peanut butter, this pairing is delicious and surprisingly healthy.
- 3/4 cup nonfat Greek yogurt (90 calories, 15g protein).
- 2 tbsp powdered peanut butter mixed in (50 calories, 5g protein.
Total: 140 calories, 20g protein.
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Protein Pancakes with Powdered Peanut Butter
Pancakes can be a super healthy snack. She loves these protein pancakes with powdered peanut butter that taste like dessert.
- 1/4 cup liquid egg whites (35 calories, 7g protein).
- 1 scoop protein powder (100 calories, 20g protein).
- 1 tbsp powdered peanut butter (25 calories, 2.5g protein.
Total: 160 calories, 29.5g protein.
Peanut Butter Smoothie
If you like chocolate and peanut butter, this smoothie, with 41 grams of protein and 469 calories, is a must-try.
- 1 frozen banana🍌
- 3/4 cup almond milk🥛
- 1 scoop chocolate protein powder
- 2 tbsp peanut butter powder🥜
- 1 tbsp chia seeds🌱
- 1 tbsp chocolate chips (optional)🍫
- 1 tsp vanilla
- 4-5 ice cubes.
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