Renae Diggles

May 21, 2021

Low Calorie Recipes for Weight Loss

Renae Diggles

May 21, 2021

At Retirement Now, we’ve made it simple. Here, you can read all about low calorie recipes for weight loss. But, if you’re in a hurry, you can click here, and choose from nutritious, low-calorie dinner recipes for under 500 calories straight away.

Low calorie recipes for weight loss

While there are many fad diets on the market today, the old and reliable way that  you can lose weight is by eating a calorie-controlled diet. While many people get trapped in yoyo dieting, there’s only one way to lose weight. What you put in needs to be less than what you burn off. But it’s easier said than done, right? A weight loss meal plan can really work if it’s adjusted to suit you. Here, you’ll find an abundance of low calorie recipes that can help you achieve your weight loss goals through calorie control. First, let’s delve into understanding what we’re putting into our bodies.

Understanding Calories & Energy

There is a deal of confusion out there about what to eat, with thousands of diets promoting different combinations of fats, proteins, and carbohydrates. However, the best way to understand how these macronutrients affect your energy intake is by understanding the energy contained in them. Calories/ kilojoules are energy. There is approximately 4.2 kilojoules in 1 kilocalorie. It doesn’t matter whether you want to count in calories or kilojoules. Just make sure that you stick to one measurement.

The greatest point to remember, is that not all food is equal in energy. Carbohydrates and proteins contain 4 calories (16.7kj) per gram, and fats contain 9 calories (37.7kj) per gram. While we need to consume all 3 macronutrients, there are healthier choices that we can make when selecting what types of carbohydrates, proteins and fats we eat. You can read about macronutrients here!

Everybody burns or uses calories in everyday life without even realising it. Even when you rest in bed, or sit down to watch television, your body is using calories. This makes sense when you look at the fact that we need energy for our bodies to do functions such as breathing, and for our heart to beat. However, the more physical activity that you do, the more energy or calories you’ll burn. By increasing your physical activity to a moderate level, several times a week, you’ll burn many more calories than you would if you lead a sedentary lifestyle.

Calculate Your Energy Requirements

You can calculate your daily energy requirements at Once you’ve calculated how much energy you need to maintain your weight, you can work out how many less calories/ kilojoules that you need to consume per day, and/or how much additional physical activity you’ll require. For those aiming to lose weight, put your ideal body weight into the calculator to see what your estimated daily energy requirements are.

Don’t Deprive Yourself

It’s possible to lose weight and keep it off if you set yourself a realistic plan. If you love a glass of red wine and enjoy eating carbohydrates, don’t take these favorites out of your meal plan. Depriving yourself always seems to end poorly. With that in mind, include everything within moderation that you love to eat and drink, into a calorie-controlled diet. But remember to follow the Australian Dietary Guidelines and make healthy choices. Choose from a variety of low-calorie, healthy recipes to enjoy.

The Importance of Physical Activity for Weight Management

Also, there’s no need to join a gym. You can if you want to, but there are everyday exercises that you can do at home or around your neighborhood. The Australian Insitute of Health and Welfare’s summary of physical activity and sedentary behaviour guidelines recommends that adults should do a minimum of 2.5 hours of moderate to vigorous exercise per week. Walking briskly for at least 30 minutes, 5 days per week can meet this goal. Walking briskly improves your health and overall wellbeing. It might not seem like much, but it’s better than sitting on the couch. Remember, if you have pre-existing health conditions, it’s always important to speak with your G.P. before you commence any strenuous physical activity.

Setting Realistic Goals

Speaking from a Nutritionist’s perspective, fast, quick, and easy don’t work. In order to lose weight and keep it off, you have to do it consistently and over time. It’s also important to set realistic goals. For example, your first goal could be to lose 10% of your body weight. Or to set a goal of achieving a BMI of 25. That’s a good start. Once you’ve achieved your first goal, you can set the next goal if you need to. If you like the sounds of that, keep reading to see our low-calorie recipe ideas. Whether it’s a 10kg weight loss or not, these calorie-controlled meals are sure to give you a kickstart.

Meal Suggestions for Busy Days

While we have the best of intentions to prepare and cook nutritious meals each day, it doesn’t always work out that way. That’s why it’s a good idea to freeze your leftovers or buy some frozen meals to have on hand. If you’re wanting fresher options, you could look at fresh, ready-made meals too. There are so many of these out there on the market, with low-calorie options to choose from. Whether it’s HelloFresh, Macros, or EveryPlate, you can find our detailed comparison of meal kit delivery services here!

Sometimes, our busy lifestyles catch up to us, and we find ourselves completely unprepared. If this is the case, why not order a low-calorie takeaway meal? Click here to find low-calorie takeaway meals for under 500 calories.

10 Low-Calorie Recipes to Help With Weight Loss

Vegetarian Stirfry With Noodles

: With just 406 calories per serving, this recipe is packed with vegetables, and only takes 20 minutes to cook. It is so colorful, flavorful and easy to make.

Photo by Vegetarian Stir Fry by Engin Akyurt from Pexels

Healthy Vietnamese Chicken Pho: This delicious Vietnamese soup has 473 calories. It’s a healthy, flavorful recipe that’s served with rice noodles and fresh herbs.

chicken pho

Fresh Beetroot Salad With Quinoa: A fresh and vibrant vegetarian beetroot salad that looks like the rainbow. And it contains healthy fats and antioxidants to nourish your body, with only 431 calories per serve.

Beetroot Salad

Spicy Prawn Salad With Noodles: This spicy Asian prawn salad with glass noodles is so tasty, colourful and fresh, leaving you to feel satisfied with tingling taste buds. It is so light with only 328 calories per serve.

prawn salad with noodles

Vegetarian Pumpkin Salad Recipe: Containing 542 calories, this roast pumpkin salad is healthy and simple, full of fresh ingredients and flavours. Try this vegetarian salad that you’ll definitely enjoy.


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