10 Super Satisfying Mini-Meals

Mar 8th, 2011

By now, you have all read that the best way to feed your body is with 5 to 6 small meals a day. Well, that’s true. I don’t even remember making a conscious decision to make it a part of my lifestyle. My body led me there because it couldn’t handle the ups and downs of the traditional three meals a day. Five hours between every meal left my blood sugar low, my mood foul and my stomach growling. You know what would happen next – fat fest. It truly is the worst way to eat because your body clings to the food out of fear of being starved again. Definitely not a way to lose weight. But the one hard part of eating several times a day is coming up with interesting food options. Here are 10 mini-meals under 200 calories that are fun and nutritious. Oh, and very kid-friendly!

Cottage Cheese with Pineapple Chunks

Look for cottage cheese with only 4 percent milk fat to keep this any-time-of-day snack at around 110 calories per half cup, with 5g fat, 15g protein, 2g of sugar. Mix in a half cup of fresh (not canned) chopped pineapple to add flavor and texture. The protein in the cottage cheese helps to balance the sugar content in the pineapple so it will keep you satisfied longer.

Nutritional information: 151 calories, 15g protein, 10g sugar, 5g fat, 1g fiber

Bean Tostada

Spread ¼ cup fat-free refried beans on a corn tortilla with two tablespoons shredded light cheddar cheese. Heat in a toaster oven until cheese melts, top with tomato salsa.

Nutritional information for one tostada with two tablespoons salsa: 160 calories, 4g fiber, 8g protein.

Celery and Strawberry Cream Cheese

Top four medium stalks of celery with two tablespoons of reduced-fat strawberry cream cheese. No flavored cream cheese in the fridge? No problem. Take regular reduced-fat cream cheese and add real strawberries or raspberries on top.

Nutritional information for four celery stalks and two tablespoons of reduced-fat strawberry cream cheese: 110 calories, 4.5g fat, 4g fiber, 4g protein.

Apple & Turkey Slices

This one is easy to find in the fridge: Wrap fresh sliced turkey around apple slices for a no-muss, no-fuss snack. Also PERFECT for kids’ lunches!

Nutritional information for four turkey slices and one medium apple sliced : Approx. 132 calories, 2g fat, 9g protein, 14g sugar, 3g fiber

Veggie Sushi

Veggie sushi stays fresh longer than the fish variety. Opt for rolls made with brown rice for more fiber – you will stay full longer.

Nutrition information for 5 pieces: Approx. 140 calories, 3.5g fat, 1g sugar, 3g fiber, 4g protein.

Scrambled Eggs and Salsa

Grab a frying pan; coat it lightly with cooking spray and scramble up two eggs (with the yolk, it’s good for you). Top with salsa.

Nutritional information for two eggs and ½ cup salsa: 175 calories, 8g fat, 12g protein, 4g sugar, 2g fiber.

Mini Pizza

Top a whole grain English muffin or sandwich thin (Arnold’s Sandwich Thins are perfect for this) with tomato sauce, chopped veggies and shredded, part-skim mozzarella cheese. Broil until toasted.

Nutritional information for one mini pizza: approx. 175 calories, 5g fat, 8g protein, 2g sugar.

Greek Yogurt and Honey

Greek yogurt is lower in probiotics, but makes up for it by being higher in protein. Top it with a little honey to make it sweetly satisfying.

Nutritional information for 6 oz. plain Greek yogurt and one tablespoon honey: 160 calories, 16g sugar, 18g protein

Half a Sandwich

Sharing a sandwich (or saving half for later) is a great snack option, especially on the go. But skip the huge deli-sized, overstuffed sandwich and think small. For instance, Dunkin’ Donuts’ Egg White Veggie Flatbread isn’t such a bad choice — especially coming from a donut shop.

Nutritional information for half an egg white veggie flatbread: 165 calories, 12g fat (5g saturated), 5g sugar, 20g protein, 4g fiber.