Food is to be enjoyed, unfortunately sometimes we take our enjoyment a little too far and suffer the consequences of gaining weight and feeling sluggish. Low fat meals are a great option for staying healthy, fit and at a normal weight. The best thing is that low fat doesn’t have to mean boring or bland, it can be more delicious than the high fat alternative.
Oats with a handful of almonds, sliced banana, and blueberries. This breakfast is low in fat, consists of protein, healthy carbohydrates, fibre, as well as vitamins and minerals. It’s a great option if you want to stick to low fat.
Natural yoghurt with your choice of fruit and sprinkled with a tablespoon of sunflower seeds and walnuts. This breakfast is good if you’re in a hurry, you can easily add sliced up fruit and sunflower seeds or nuts into the yoghurt cup and eat it in the car or on the way to work if you need to.
Mexican Chicken Salad. Slice up one grilled chicken breast, into a bowl of lettuce leaves, chopped radish, tomato and cucumber. Add half a cup of kidney beans and half a cup of corn. Sprinkle with low fat cheese or a low fat dressing of your choice. Delicious, filled with nutrients and low in fat.
Salad sandwich with tuna. Make a salad sandwich using your favourite dark bread or roll. Spread it with avocado instead of butter, add lettuce, tomato, shredded carrot, cucumber and a slice of canned beetroot. Enjoy a small can of tuna in brine with your sandwich for added protein.
Grilled salmon on a bed of mashed sweet potato and green beans. Stick to about 100g of salmon, boil the sweet potato and lightly mash it, add a tablespoon of low fat yoghurt to give the potatoes a creamier texture if you want to, and steam the green beans.
Turkey bolognaise. For pasta addicts choosing lean minced turkey for your bolognaise sauce is the way to go. When you fry it, use spray oil, add a chopped onion, can of diced tomatoes, and a low fat bolognaise sauce. To season use a pinch of salt, pepper and chilli to add some spice and a different flavour. Choose whole wheat spaghetti or rice noodles instead of traditional pasta. Use low fat cheese and sprinkle lightly simply for flavour.
Piece of fruit with a handful of nuts. This should keep you going in between breakfast and lunch. Unless you’re really active throughout the day, you don’t really need more than 100 – 200 calories as a snack.
Cottage cheese with jam. Lots of protein and low in fat. Use a tablespoon of your favourite low sugar jam to add a sweet taste. The alternative is to add sliced cucumber for a salty treat.
Berry Milkshake. Blend a cup of berries, natural yoghurt and a scoop of protein powder for a healthy snack before dinner or for dessert.