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You don't need the processed bars and meal-replacement shakes; you can create healthy 200-calorie meals from whole, natural foods instead. Follow a 1,200- to 1,600-calorie weight-loss plan by eating six to eight 200-calorie meals daily.

This provides enough calories to offer adequate nutrition and energy for your day. Eating fewer than 1,200 calories per day is not advisable for a woman, or fewer than 1,500 calories for a man. Each meal should feature some combination of whole grains, fresh fruits and vegetables and a small amount of protein.

Almond Butter Pizza

For just 200 calories, create a decadent almond butter and fruit pizza. Use one-half of a whole-wheat English muffin as the crust, and spread it with 1 tbsp.

almond butter and ½ cup of thinly sliced apple. The almond butter provides healthy unsaturated fats along with protein and vitamin E, while the muffin and apple offer fiber for healthy digestion.

  • For just 200 calories, create a decadent almond butter and fruit pizza.
  • The almond butter provides healthy unsaturated fats along with protein and vitamin E, while the muffin and apple offer fiber for healthy digestion.

Chicken Raspberry Salad

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Toss together 2 cups spring greens with ½ cup fresh raspberries and 2 oz. of grilled chicken breast. Dress with 1 tsp. olive oil mixed with 1 tsp. raspberry vinegar and ½ tsp.

Dijon mustard and top with 2 tsp.

chopped walnuts. The chicken is a lean source of protein while the spring greens provide fiber and antioxidants. Olive oil and walnuts offer healthy unsaturated fats that absorb nutrients and help you feel satisfied.

  • Toss together 2 cups spring greens with ½ cup fresh raspberries and 2 oz.

Turkey Wrap

A whole-grain corn tortilla provides just 50 calories. Top it with 1 tbsp. whipped light cream cheese, 1/8 of an avocado and 2 oz. of deli turkey.

Have a kiwifruit alongside to fill out your 200 calories. The avocado is a source of vitamin K and potassium, while the kiwi offers vitamin C and fiber.

  • A whole-grain corn tortilla provides just 50 calories.
  • Have a kiwifruit alongside to fill out your 200 calories.

Oatmeal with Blueberries

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Oatmeal is a filling whole grain cereal that satisfies any time of day, not just at breakfast.

Cook up a packet of plain, instant oatmeal in water. Top with a sprinkling of cinnamon, ½ cup skim milk and ½ cup blueberries.

Oatmeal provides soluble fiber, which can help lower your cholesterol. The milk is an important source of calcium and vitamin D, and the blueberries provide antioxidants.

  • Oatmeal is a filling whole grain cereal that satisfies any time of day, not just at breakfast.

Cottage Cheese Dip

Create a meal out of cottage cheese, vegetables and crackers.

Stir together ½ cup of low-fat cottage cheese with 2 tbsp. fresh salsa. The cottage cheese provides protein and counts toward your dairy servings, while the vegetables and crackers offer filling fiber along with multiple vitamins and minerals.

  • Create a meal out of cottage cheese, vegetables and crackers.
  • Stir together ½ cup of low-fat cottage cheese with 2 tbsp.

Egg White Scramble

Egg whites contain only 16 calories each.

Scramble four egg whites with 1 cup of fresh spinach and ¼ cup of sliced mushrooms in a non-stick pan sprayed with cooking spray. Top with ½ oz.

of feta cheese and serve with a slice of whole-wheat toast.

The spinach provides vitamin K and lutein, which supports vision health. Mushrooms contain several B vitamins and minerals.

  • Egg whites contain only 16 calories each.
  • Scramble four egg whites with 1 cup of fresh spinach and ¼ cup of sliced mushrooms in a non-stick pan sprayed with cooking spray.

Scallop Saute

For a satisfying dinner, make a scallop and vegetable sauté. In a non-stick cooking pan sprayed with cooking spray, sear 3 oz. **of sea scallops season with a dash of salt and cracked black pepper.

** Remove from the pan and then sauté 1/2 cup of thinly sliced zucchini, 1 tbsp.

of minced shallot, 1 minced garlic clove and ¼ cup of halved cherry tomatoes in 1 tsp. olive oil.

Serve with 1/4 cup of steamed quinoa. The quinoa and scallops offer protein and the vegetables are full of vitamin A and potassium.

  • For a satisfying dinner, make a scallop and vegetable sauté.
  • of sea scallops season with a dash of salt and cracked black pepper.

Steak with Peppers

For an iron-rich meal, season 2 oz. of beef tenderloin with black pepper and sea salt. Broil or grill to your desired degree of "doneness" and serve with 1 cup of sauteed red and yellow bell peppers. Add chopped herbs to the peppers including parsley, thyme and fresh basil.

Make a side dish of roasted potatoes by thinly slicing 1/2 cup of new potatoes and spritzing with non-stick cooking spray. Sprinkle with Spanish paprika, salt and pepper; roast until brown and crispy.

  • For an iron-rich meal, season 2 oz.
  • Sprinkle with Spanish paprika, salt and pepper; roast until brown and crispy.
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