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Studies have shown that the best way to lose weight is not to starve oneself. When selecting a low fat meal, make sure that you are consuming a balanced and complete diet. The motto should be to set realistic and attainable diet goals.

Many people fail to succeed in loosing weight, and one of the key reasons is they have no plan for what they are going to consume at meal times. Having a carefully thought out diet meal plan could obviously help you to stick with the program. 

The process of loosing weight is a simple one. Eat less calories than you burn! 

Diet breakfasts

Egg sandwich

One egg white, scrambled, on a whole wheat English muffin with 1 ounce Canadian bacon and 1 slice low-fat cheese

Nutritional information: Calories: 336, protein: 21g; Total carbs: 28g; Total fat: 4.8g; sugar: 6g; fiber: 4.4g.

This tasty egg salad sandwich is low in calories and fat as well as high in fiber. By eliminating the egg yolks and high-fat cheese and with the addition of low-fat cheese this sandwich is perfect for anyone on a heart healthy diet.

Yogurt parfait

8 ounces light yogurt mixed with 2 tablespoons nuts and 1/2 cup berries

Nutritional information: Calories: 335, protein: 17.8g; Total carbs: 56g; Total fat: 17.8g; sugar: 45.7g; fiber: 4.4g.

This yogurt parfait is made up of healthy combinations of berries and nuts. It is delicious for breakfast snack. Yogurt is an excellent source of protein, containing anywhere from 10 to 14 grams per 8-ounce serving. Nuts and berries are an excellent source of essential vitamins and minerals, and they make a great snack substitution for junk food. A number of recent studies have indicated that nuts and berries provide great advantages in averting metabolic syndrome, a cluster of symptoms linked to heightened risk of obesity, cardiovascular disease and diabetes.


Steel-cut (or regular or instant) oatmeal made with 1/2 cup skim milk, 2 tablespoons nuts, and 1 tablespoon molasses

Nutritional information: Calories: 334, protein: 11.5g; Total carbs: 50g; Total fat: 8g, sugar: 19g; fiber: 6.1g.

Oatmeal is among the best when it comes to healthy carbohydrates and quality calories. Due to its high fiber content and high levels of certain fat-burning antioxidants it can also be considered a "fat burning" food. Also, note that sugar is basically empty calories, while molasses is a good source of Vitamin B, as well as iron, calcium, copper, magnesium, potassium and manganese; all important minerals for the body's development. It has fewer calories and contains more complex carbohydrates than refined sugar.

Breakfast burrito

2 egg whites scrambled with 1 ounce low-fat cheese and 2 tablespoons salsa wrapped in a whole wheat tortilla

Nutritional information: Calories: 187, protein: 22.7g; Total carbs: 12g; Total fat: 7.4g; sugar: 0.4g; fiber: 1.2g

This burrito is low in calories and rich in protein. By eliminating the egg yolks and high-fat cheese and with the addition of low-fat cheese this burrito is perfect for anyone on a heart healthy diet.

Smoked salmon sandwich

Whole-grain bagel topped with 2 ounces smoked salmon (or 2 ounces canned salmon), 2 tablespoons low-fat cream cheese, and 2 tomato slices

Nutritional information: Calories: 321, protein: 21g; Total carbs: 42g; Total fat: 8.7g; sugar: 1.6g; fiber: 2.9g

Smoked salmon makes an excellent part of a low-carb diet. Being rich in protein, it fits right in with your low-carb diet. It is a healthy recipe for heart as well as smoked salmon can fight off heart disease due to the Omega-3 oils it contains. It is also high in Vitamin E, which is also a great antioxidant and has protective role against heart diseases.

Diet lunches

Tuna sandwich (301 calories)


½ cup tuna in water
2 slices of whole-wheat bread
Slice of yellow onion
Leaf of lettuce (4)
Slice of tomato (4)

Nutritional information: Calories: 301, Total fat: 2.5g, Total carbs: 36.6g, Fiber: 7.0g, Sugar: 12.2g, Protein: 37.1g.

Tuna sandwich is a healthy diet option as tuna is rich in omega 3 fatty acids. Whole wheat bread makes it rich on fiber. Lettuce, onion and tomato are low in carbohydrates and are important foods prescribed for diabetes. 

Greek salad toss

Prep: 15 min


Bite-sized pieces salad greens
Medium tomato, chopped
Medium cucumber, chopped (1/4 cup)
Medium onion (1/4), thinly sliced
(3.75-ounce) can garbanzo beans, rinsed and drained
(3.5-ounce) can artichoke hearts, drained and coarsely chopped
Crumbled feta cheese
Dried oregano leaves
Cloves garlic, finely chopped
Fat-free caesar dressing
Fat-free pita breads, 6 inches in diameter, cut in half to form pockets

Nutritional information: Calories: 287.3, Total fats: 4.1g, Total carbs: 39.1g, Fiber: 4.43g, Sugar: 9g, Protein: 8.6g.

Mix all ingredients except dressing and pita breads in large bowl. Pour dressing over salad mixture; toss. Serve with pita bread halves.

This recipe is low in cholesterol and fat, and is good for heart. Garbanzos beans are a good source of cholesterol-lowering fiber and protein. Artichoke has zero fats and is a rich source of dietary fiber. 

Tomato stuffed with salmon salad


A large (3 inch) tomato
4 oz canned salmon
1 tb regular mayonnaise
2 tb minced celery

Nutritional information: Calories: 486, Total fat: 30.8g, Total carbs: 27.6g, Fiber: 8.2g, Sugar: 5.3g, Protein: 33g.

Scoop seeds out of a tomato, and stuff with salmon salad, made with canned salmon, regular mayonnaise, minced celery, and seasonings to taste.

This recipe is low in calories with high fiber and protein content. It could be an ideal choice as a diet meal.

Cabbage salad


1 cup shredded red cabbage
½ cup shredded carrot
1 Tablespoon oil

Nutritional information: Calories: 161.5, Total fat: 13.7g, Total carbs: 9.3g, Fiber: 3.5g, Sugar: 4.5g, Protein: 1.5g.

1 cup shredded red cabbage mixed with ½ cup shredded carrot and dressed with 1 Tablespoon oil and vinegar dressing.

This recipe is low in calories and fat. It could a good choice as a diet meal.


Spinach with two hard boiled eggs


Spinach (1 edible portion)
2 hard boiled eggs

Nutritional information: Total calories: 163, Total fat: 10.7g, Total carbs: 2.3g, Fiber: 0.7g, Sugar: 1.3g, Protein: 13.5g.

This is a low calorie recipe with a good source of protein. 

Diet dinners

Chicken breasts with lettuce


Chicken breasts (200g)
Lettuce (1 cup) 

Nutritional information: Calories: 335g, Total fats: 7.2g, Total carbs: 1.6g, Fiber: 1g, Sugar: 0.6g, Protein: 62g.

The skinless chicken breast is one of the leanest, most protein-packed foods you can eat. Good protein is an essential source in building muscle and losing weight. So this recipe is a good diet meal. 

Canadian bacon with lettuce


Canadian bacon (200g)
Lettuce (1 cup)

Nutritional information: Calories: 373.7, Carbs: 4.4g, Fats: 16.7g, Fiber: 1g, Sugar: 0.6g, Protein: 48.6g

It is a healthy diet option with a good source of protein.

1 salmon fillet

1 salmon boneless skinless fillet, broiled

Nutritional information: Calories: 200, Total fat: 12.0g, Total carbs: 0g, Fiber: 0g, Sugar: 0g, Protein: 22g.

Salmon is a wonderful source of heart-protecting Omega-3 oils, as well as being rich in minerals and vitamins. This is a low calorie recipe and a good source of protein.

1 boneless, skinless chicken

1 boneless, skinless chicken breast half (4.4 ounces), broiled

Nutritional information: Calories: 140, Total fat: 1.5g, Total carbs: 0g, Sugar: 0g, Fiber: 0g, Protein: 29.0g.

Boneless, skinless chicken breasts are low-calorie, quick-cooking and extremely versatile.

Boneless, skinless turkey breast tenderloin

(4 ounces)­boneless, skinless turkey breast tenderloin, broiled

Nutritional information: Calories: 120, Total fat: 1.5g, Total carbs: 0g, Fiber: 0g, Sugar: 0g, Protein: 28g.

It is a low calorie meal and a good source of protein.

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