spices and kidney beans for a fresh tasting and filling meal.

With only 162 calories per serving, they're a perfect lunch-box filler and packed with crisp lettuce leaves and juicy cherry tomatoes - which will count towards your 5-a-day. This dish is a creamy, Indian classic which is usually served as a side dish but is more than tasty enough to be a lunch on its own. For an on-the-go breakfast that’s super easy to switch up, top 1 cup of plain Greek yogurt with ½ a cup of fiber-rich berries (or whatever fruit you’re craving), a ¼ cup of granola, and a Tbsp of chopped walnuts, chia seeds, or hemp seeds for extra protein and healthy fats. Popcorn: The Snack With Even Higher Antioxidant Levels Than Fruits And Vegetables. While the definition of “low-calorie” depends on multiple factors including your weight, height, and activity level, a good target range for a low-calorie breakfast is 300 to 350 calories if you’re headed for a desk job, or 350 to 450 calories if you have a more active morning ahead, says Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition. Following Dr Michael Mosley’s No 1 bestselling Fast 800, the companion cookbook written by his wife Dr Clare Bailey and Justine Pattison – one of the UK’s leading healthy-eating recipe writers – features a collection of delicious and nutritious recipes to help you watch your calories. courgette, aubergines and bell peppers - which along with the chopped tomatoes, count towards your 5-a-day! Hey Terri- I totally hear you and you make a great point. Counting the calories in your meals is a great way of keeping control of how much food you are eating, but where do you begin? A post shared by The Fast 800 (@thefast800_official) on Jun 15, 2020 at 2:00am PDT. Allrecipes has more than 1,200 trusted recipes with 200 calories or less per serving complete with ratings, reviews and cooking tips.

In general I am not opposed to artificial sweeteners if it helps you minimize body fat. Breakfast toast doesn't need avocado to be delicious. Drink your fruits and veggies with this mix of banana, apple, strawberries, and kale. Get the recipe here. For a low-cal version of a bagel and lox, swap your doughy bagel for crispy crackers (like GG Bran Crispbread), says Harris-Pincus. Running out the door? Rather than hitting up the drive-thru (and regretting that decision shortly afterwards), make your own healthy egg muffin at home, suggests Maggy Doherty, R.D. Choose the Flat Out Light Original Flatbread Wrap (90 cal) for 9 grams of fiber and 9 grams of protein. If you’re going to go to the trouble of recommending cage-free eggs, organic strawberries, and non-chemical cooking containers (such as a hot air popcorn popper vs. microwaveable bags), it seems you would carry this theme of truly healthy foods throughout. Top sport nutritionist Renee McGregor explains how to work the food groups to improve your running performance, Symptoms of a bloating can be uncomfortable and embarrassing. Place the dried mushrooms in a measuring jug and cover with 500ml just-boiled water from a kettle. For one serving, pour in ⅓ cup of oats, ⅓ cup of milk (whichever type you prefer), ⅓ cup of plain Greek yogurt, 1 to 2 teaspoons of chia seeds, and 2 Tbsp of whey or plant-based vanilla or chocolate protein powder.

For a filling yet low-cal breakfast cereal, opt for a whole grain option like FiberOne Honey Clusters with reduced-fat milk. Get the recipe here. Beans are a great source of fibre and protein and will fill you up quite quickly, meaning you'll eat less and snack less too - which is ideal if you're calorie counting!

Showing a clear appetite for half-price dining a range of restaurants, pubs and cafes have said they will continue to offer a similar discount at their own expense.

Almonds are a good source of healthy fat and pack a variety of vitamins and minerals. 45 Halloween Costume Ideas for Best Friends. There is NOTHING healthy about artificial sweeteners. Eggs may be quite high in fat but it's worth it to turn some veggies into a healthy meal. If you’re trying to slim down, maintain your current weight, or quit your drive-thru coffee-and-donut habit, you might be tempted to skip breakfast or drastically cut down (hello, tiny yogurt cup!). For a handheld version, lay out 2 lavash flatbreads, spread on Greek yogurt, sprinkle in scallions and seasonings, fill ‘em up with your salmon and veggies plus a handful of shredded lettuce, and wrap it all up. Overnight oats can last for days in the fridge, so fill up a couple of jars. Then, pile it up: Add smoked salmon, capers and sliced onions, and extra tomatoes and cucumbers.

Cook’s tips: Make the full amount, even if you only need one serving, as the rest will keep well in the fridge for the next day. With just 85 calories and 7 grams of protein each, you can afford far more than seconds (think: four fluffy waffles to kickstart your day). Get the recipe: Butternut squash and spinach tortilla. Break an egg into a bowl and microwave for 60 seconds, then sandwich it inside a toasted 100% whole-wheat English muffin with a slice of low-fat cheese and a ¼ of an avocado.

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spices and kidney beans for a fresh tasting and filling meal.

With only 162 calories per serving, they're a perfect lunch-box filler and packed with crisp lettuce leaves and juicy cherry tomatoes - which will count towards your 5-a-day. This dish is a creamy, Indian classic which is usually served as a side dish but is more than tasty enough to be a lunch on its own. For an on-the-go breakfast that’s super easy to switch up, top 1 cup of plain Greek yogurt with ½ a cup of fiber-rich berries (or whatever fruit you’re craving), a ¼ cup of granola, and a Tbsp of chopped walnuts, chia seeds, or hemp seeds for extra protein and healthy fats. Popcorn: The Snack With Even Higher Antioxidant Levels Than Fruits And Vegetables. While the definition of “low-calorie” depends on multiple factors including your weight, height, and activity level, a good target range for a low-calorie breakfast is 300 to 350 calories if you’re headed for a desk job, or 350 to 450 calories if you have a more active morning ahead, says Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition. Following Dr Michael Mosley’s No 1 bestselling Fast 800, the companion cookbook written by his wife Dr Clare Bailey and Justine Pattison – one of the UK’s leading healthy-eating recipe writers – features a collection of delicious and nutritious recipes to help you watch your calories. courgette, aubergines and bell peppers - which along with the chopped tomatoes, count towards your 5-a-day! Hey Terri- I totally hear you and you make a great point. Counting the calories in your meals is a great way of keeping control of how much food you are eating, but where do you begin? A post shared by The Fast 800 (@thefast800_official) on Jun 15, 2020 at 2:00am PDT. Allrecipes has more than 1,200 trusted recipes with 200 calories or less per serving complete with ratings, reviews and cooking tips.

In general I am not opposed to artificial sweeteners if it helps you minimize body fat. Breakfast toast doesn't need avocado to be delicious. Drink your fruits and veggies with this mix of banana, apple, strawberries, and kale. Get the recipe here. For a low-cal version of a bagel and lox, swap your doughy bagel for crispy crackers (like GG Bran Crispbread), says Harris-Pincus. Running out the door? Rather than hitting up the drive-thru (and regretting that decision shortly afterwards), make your own healthy egg muffin at home, suggests Maggy Doherty, R.D. Choose the Flat Out Light Original Flatbread Wrap (90 cal) for 9 grams of fiber and 9 grams of protein. If you’re going to go to the trouble of recommending cage-free eggs, organic strawberries, and non-chemical cooking containers (such as a hot air popcorn popper vs. microwaveable bags), it seems you would carry this theme of truly healthy foods throughout. Top sport nutritionist Renee McGregor explains how to work the food groups to improve your running performance, Symptoms of a bloating can be uncomfortable and embarrassing. Place the dried mushrooms in a measuring jug and cover with 500ml just-boiled water from a kettle. For one serving, pour in ⅓ cup of oats, ⅓ cup of milk (whichever type you prefer), ⅓ cup of plain Greek yogurt, 1 to 2 teaspoons of chia seeds, and 2 Tbsp of whey or plant-based vanilla or chocolate protein powder.

For a filling yet low-cal breakfast cereal, opt for a whole grain option like FiberOne Honey Clusters with reduced-fat milk. Get the recipe here. Beans are a great source of fibre and protein and will fill you up quite quickly, meaning you'll eat less and snack less too - which is ideal if you're calorie counting!

Showing a clear appetite for half-price dining a range of restaurants, pubs and cafes have said they will continue to offer a similar discount at their own expense.

Almonds are a good source of healthy fat and pack a variety of vitamins and minerals. 45 Halloween Costume Ideas for Best Friends. There is NOTHING healthy about artificial sweeteners. Eggs may be quite high in fat but it's worth it to turn some veggies into a healthy meal. If you’re trying to slim down, maintain your current weight, or quit your drive-thru coffee-and-donut habit, you might be tempted to skip breakfast or drastically cut down (hello, tiny yogurt cup!). For a handheld version, lay out 2 lavash flatbreads, spread on Greek yogurt, sprinkle in scallions and seasonings, fill ‘em up with your salmon and veggies plus a handful of shredded lettuce, and wrap it all up. Overnight oats can last for days in the fridge, so fill up a couple of jars. Then, pile it up: Add smoked salmon, capers and sliced onions, and extra tomatoes and cucumbers.

Cook’s tips: Make the full amount, even if you only need one serving, as the rest will keep well in the fridge for the next day. With just 85 calories and 7 grams of protein each, you can afford far more than seconds (think: four fluffy waffles to kickstart your day). Get the recipe: Butternut squash and spinach tortilla. Break an egg into a bowl and microwave for 60 seconds, then sandwich it inside a toasted 100% whole-wheat English muffin with a slice of low-fat cheese and a ¼ of an avocado.

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spices and kidney beans for a fresh tasting and filling meal.

With only 162 calories per serving, they're a perfect lunch-box filler and packed with crisp lettuce leaves and juicy cherry tomatoes - which will count towards your 5-a-day. This dish is a creamy, Indian classic which is usually served as a side dish but is more than tasty enough to be a lunch on its own. For an on-the-go breakfast that’s super easy to switch up, top 1 cup of plain Greek yogurt with ½ a cup of fiber-rich berries (or whatever fruit you’re craving), a ¼ cup of granola, and a Tbsp of chopped walnuts, chia seeds, or hemp seeds for extra protein and healthy fats. Popcorn: The Snack With Even Higher Antioxidant Levels Than Fruits And Vegetables. While the definition of “low-calorie” depends on multiple factors including your weight, height, and activity level, a good target range for a low-calorie breakfast is 300 to 350 calories if you’re headed for a desk job, or 350 to 450 calories if you have a more active morning ahead, says Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition. Following Dr Michael Mosley’s No 1 bestselling Fast 800, the companion cookbook written by his wife Dr Clare Bailey and Justine Pattison – one of the UK’s leading healthy-eating recipe writers – features a collection of delicious and nutritious recipes to help you watch your calories. courgette, aubergines and bell peppers - which along with the chopped tomatoes, count towards your 5-a-day! Hey Terri- I totally hear you and you make a great point. Counting the calories in your meals is a great way of keeping control of how much food you are eating, but where do you begin? A post shared by The Fast 800 (@thefast800_official) on Jun 15, 2020 at 2:00am PDT. Allrecipes has more than 1,200 trusted recipes with 200 calories or less per serving complete with ratings, reviews and cooking tips.

In general I am not opposed to artificial sweeteners if it helps you minimize body fat. Breakfast toast doesn't need avocado to be delicious. Drink your fruits and veggies with this mix of banana, apple, strawberries, and kale. Get the recipe here. For a low-cal version of a bagel and lox, swap your doughy bagel for crispy crackers (like GG Bran Crispbread), says Harris-Pincus. Running out the door? Rather than hitting up the drive-thru (and regretting that decision shortly afterwards), make your own healthy egg muffin at home, suggests Maggy Doherty, R.D. Choose the Flat Out Light Original Flatbread Wrap (90 cal) for 9 grams of fiber and 9 grams of protein. If you’re going to go to the trouble of recommending cage-free eggs, organic strawberries, and non-chemical cooking containers (such as a hot air popcorn popper vs. microwaveable bags), it seems you would carry this theme of truly healthy foods throughout. Top sport nutritionist Renee McGregor explains how to work the food groups to improve your running performance, Symptoms of a bloating can be uncomfortable and embarrassing. Place the dried mushrooms in a measuring jug and cover with 500ml just-boiled water from a kettle. For one serving, pour in ⅓ cup of oats, ⅓ cup of milk (whichever type you prefer), ⅓ cup of plain Greek yogurt, 1 to 2 teaspoons of chia seeds, and 2 Tbsp of whey or plant-based vanilla or chocolate protein powder.

For a filling yet low-cal breakfast cereal, opt for a whole grain option like FiberOne Honey Clusters with reduced-fat milk. Get the recipe here. Beans are a great source of fibre and protein and will fill you up quite quickly, meaning you'll eat less and snack less too - which is ideal if you're calorie counting!

Showing a clear appetite for half-price dining a range of restaurants, pubs and cafes have said they will continue to offer a similar discount at their own expense.

Almonds are a good source of healthy fat and pack a variety of vitamins and minerals. 45 Halloween Costume Ideas for Best Friends. There is NOTHING healthy about artificial sweeteners. Eggs may be quite high in fat but it's worth it to turn some veggies into a healthy meal. If you’re trying to slim down, maintain your current weight, or quit your drive-thru coffee-and-donut habit, you might be tempted to skip breakfast or drastically cut down (hello, tiny yogurt cup!). For a handheld version, lay out 2 lavash flatbreads, spread on Greek yogurt, sprinkle in scallions and seasonings, fill ‘em up with your salmon and veggies plus a handful of shredded lettuce, and wrap it all up. Overnight oats can last for days in the fridge, so fill up a couple of jars. Then, pile it up: Add smoked salmon, capers and sliced onions, and extra tomatoes and cucumbers.

Cook’s tips: Make the full amount, even if you only need one serving, as the rest will keep well in the fridge for the next day. With just 85 calories and 7 grams of protein each, you can afford far more than seconds (think: four fluffy waffles to kickstart your day). Get the recipe: Butternut squash and spinach tortilla. Break an egg into a bowl and microwave for 60 seconds, then sandwich it inside a toasted 100% whole-wheat English muffin with a slice of low-fat cheese and a ¼ of an avocado.

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Arkisto

200 calorie meals that fill you up

129 calories and 6 grams of protein.

Juice Pulp Crackers: The Healthiest Crackers Around, Eat Salmon To Lose Weight, Look Better, & Feel Better. For days when you need more protein and fewer carbs, you could swap some of the chestnuts for walnuts. For a touch of sweetness, top it off with berries or sliced banana. A sweet snack with just 172 calories. This recipe is also carb-free with no bread, pasta or rice to serve reducing the calorie down significantly. While the go-to recipe (2 Tbsp of chia seeds + one cup of milk) can expand into quite a large serving, make sure yours packs in enough protein by adding a scoop of protein powder or powdered peanut butter, suggests Harris-Pincus. Heat one tablespoon of the oil in a large pan or shallow casserole over a high heat. a depth of flavour that makes this dish particularly rich and delicious.

Cover the pan loosely with a lid, bring to a gentle simmer and cook for ten minutes, stirring occasionally. While popcorn does not have a significant amount of protein, its sheer volume makes it an excellent choice for those who like crunch. Yes, this gorgeous noodle soup made with plenty of fresh veg and herbs is just 198 calories AND is ready in 10 minutes.

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Below, I have listed my top 7 snacks under 200 calories. 2 medium sized eggs and a small apple will fill you up for a while. Lunchtimes can often be the hardest part of a calorie controlled diet. Filling and full of flavour, you really won’t feel like you’re eating a diet meal at all!

Yes, this fiery, flavoursome prawn curry can be on your dinner table in only 15 minutes. Add a splash more water if the curry reduces too much. 193 calories, 5.6 grams of fiber, and 5.3 grams of protein.

An ever-underrated breakfast staple, cottage cheese packs in over 20 grams of protein, while the seeds and fruit provide satiating fiber and healthy fat, says Bowerman. These meals under 200 calories will mean that you can eat less – without feeling like you’re missing out. This “snack” packs about 30 grams of protein and a large amount of fiber. Sprinkle with the reserved coriander and cashew nuts, and serve with freshly cooked cauliflower rice, if using. and 155 calories. Get the recipe: Spanish tortilla with artichokes. Top it off with blueberries, apricots, bananas, or whatever toppings you have on hand. Big chunks of vegetables in a rich tomato sauce, ratatouille is more than filling enough to count as full meal. Top high-fiber dark rye pumpernickel bread with a Tbsp of almond butter and banana slices for a nourishing and satisfying low-calorie breakfast. For an extra dose of healthy fats and antioxidant vitamin E, add a ¼ cup of sliced almonds. When it comes to salad dressing - homemade is the best and this recipe is proof! Who else has taken full advantage of the governments Eat Out To Help Out scheme? Discover unique things to do, places to eat, and sights to see in the best destinations around the world with Bring Me! What makes these chicken pittas so low in calories? As a bonus, a 2012 study showed that a serving of popcorn has more antioxidants than a day’s worth of fruit and vegetables.1 It also has a significant amount of fiber and is 100% whole grain. It's a great speedy dinner but it also works for starter to impress your guests at your next dinner party. 159 calories, 7.6 grams of fat, 7.6 grams of fiber. The simple balsamic and oil dressing is given a flavoursome kick by the addition of tangy ginger – delicious! A calorie-controlled diet is easy with these tasty meals under 200 calories ideas. Try these six yummy dinner recipes perfect for autumn. 195 calories for an 8-ounce glass. Get the recipe: Mediterranean veggie chilli. This slice has about 190 calories and 10 grams of protein. Get the recipe here. RELATED: 15 High-Protein Smoothie Recipes to Keep You Full. Get the recipe: Steak, chicory and orange salad.

200 calorie meal recipes. Half fill a small saucepan with water and bring to the boil. Sprinkle with the sesame seeds and chilli flakes, if using. Additionally, half of an egg’s protein and essentially all of its nutrients exist in the yolk, which makes whole eggs much more filling than just the whites. Short on time and energy? Self care and ideas to help you live a healthier, happier life. Mix it all together, then finish it off with a ½ cup of berries and some chopped nuts. – 25 g wholegrain brown rice, or brown and wild rice mix, – 75g frozen edamame beans or frozen peas, – 2 large handfuls young spinach leaves or mixed baby salad leaves, – 1/2 medium avocado, stoned, peeled and chopped (see tip on page 40), – 1 medium carrot, trimmed and coarsely grated, – 2 spring onions, trimmed and finely sliced, – 4 radishes, trimmed and sliced lime wedges to serve.

Mix the cornflour with two tablespoons cold water to form a thin paste, then stir into the mushroom mixture.

Make sure to pick the single serving container of Fage Total 0% (100 calories). Adding a Chobani blueberry yogurt at 100 calories adds antioxidants from the berries and the Greek yogurt boosts protein content. Aubergines, spinach, courgette, cherry tomatoes, this veggie chilli doesn't use And, of course, reheating leftovers beats skipping breakfast any day. At 30 calories per cup, you can eat a lot of it without breaking the calorie bank and feel very satisfied when you’re done. Kale Chips With Sea Salt and Smoked Paprika, Pineapple, Cashew, and Cottage Cheese Toast. When speaking about fitness and nutrition, snacks are generally referenced in a negative light. These are vegan and gluten-free, FYI. Get the recipe here. Not all salads are plain and boring! Then, whisk 6 eggs, ¼ cup of milk, and a dash of salt and pepper, and evenly pour the mixture over the veggies. Add the curry paste and cook for one minute, stirring constantly. Get the recipe here. By using P28 bread versus regular bread, you gain 9 extra grams of protein and save carbohydrates as well. About 176 calories and 5 grams of protein. Great for kids, and also kidults.

Shiitake mushrooms and tangy ginger add a great flavour to this Japanese classic along with miso paste - which you can pick up in most supermarkets. Cover and bake at 200˚C/fan 180˚C/Gas 6 for 20 minutes. Counting towards your 5-a-day, serve this salad with fresh leaves and sprinkle with pumpkin seeds before serving. Looking for main dishes with 200 calories or less per serving? If you’re often on the run in the mornings, this grab-and-go protein box is your new best friend, says Kristina Cooke, R.D. One serving of these "fries" comes with about 53 calories and 2.5 grams of fiber.

spices and kidney beans for a fresh tasting and filling meal.

With only 162 calories per serving, they're a perfect lunch-box filler and packed with crisp lettuce leaves and juicy cherry tomatoes - which will count towards your 5-a-day. This dish is a creamy, Indian classic which is usually served as a side dish but is more than tasty enough to be a lunch on its own. For an on-the-go breakfast that’s super easy to switch up, top 1 cup of plain Greek yogurt with ½ a cup of fiber-rich berries (or whatever fruit you’re craving), a ¼ cup of granola, and a Tbsp of chopped walnuts, chia seeds, or hemp seeds for extra protein and healthy fats. Popcorn: The Snack With Even Higher Antioxidant Levels Than Fruits And Vegetables. While the definition of “low-calorie” depends on multiple factors including your weight, height, and activity level, a good target range for a low-calorie breakfast is 300 to 350 calories if you’re headed for a desk job, or 350 to 450 calories if you have a more active morning ahead, says Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition. Following Dr Michael Mosley’s No 1 bestselling Fast 800, the companion cookbook written by his wife Dr Clare Bailey and Justine Pattison – one of the UK’s leading healthy-eating recipe writers – features a collection of delicious and nutritious recipes to help you watch your calories. courgette, aubergines and bell peppers - which along with the chopped tomatoes, count towards your 5-a-day! Hey Terri- I totally hear you and you make a great point. Counting the calories in your meals is a great way of keeping control of how much food you are eating, but where do you begin? A post shared by The Fast 800 (@thefast800_official) on Jun 15, 2020 at 2:00am PDT. Allrecipes has more than 1,200 trusted recipes with 200 calories or less per serving complete with ratings, reviews and cooking tips.

In general I am not opposed to artificial sweeteners if it helps you minimize body fat. Breakfast toast doesn't need avocado to be delicious. Drink your fruits and veggies with this mix of banana, apple, strawberries, and kale. Get the recipe here. For a low-cal version of a bagel and lox, swap your doughy bagel for crispy crackers (like GG Bran Crispbread), says Harris-Pincus. Running out the door? Rather than hitting up the drive-thru (and regretting that decision shortly afterwards), make your own healthy egg muffin at home, suggests Maggy Doherty, R.D. Choose the Flat Out Light Original Flatbread Wrap (90 cal) for 9 grams of fiber and 9 grams of protein. If you’re going to go to the trouble of recommending cage-free eggs, organic strawberries, and non-chemical cooking containers (such as a hot air popcorn popper vs. microwaveable bags), it seems you would carry this theme of truly healthy foods throughout. Top sport nutritionist Renee McGregor explains how to work the food groups to improve your running performance, Symptoms of a bloating can be uncomfortable and embarrassing. Place the dried mushrooms in a measuring jug and cover with 500ml just-boiled water from a kettle. For one serving, pour in ⅓ cup of oats, ⅓ cup of milk (whichever type you prefer), ⅓ cup of plain Greek yogurt, 1 to 2 teaspoons of chia seeds, and 2 Tbsp of whey or plant-based vanilla or chocolate protein powder.

For a filling yet low-cal breakfast cereal, opt for a whole grain option like FiberOne Honey Clusters with reduced-fat milk. Get the recipe here. Beans are a great source of fibre and protein and will fill you up quite quickly, meaning you'll eat less and snack less too - which is ideal if you're calorie counting!

Showing a clear appetite for half-price dining a range of restaurants, pubs and cafes have said they will continue to offer a similar discount at their own expense.

Almonds are a good source of healthy fat and pack a variety of vitamins and minerals. 45 Halloween Costume Ideas for Best Friends. There is NOTHING healthy about artificial sweeteners. Eggs may be quite high in fat but it's worth it to turn some veggies into a healthy meal. If you’re trying to slim down, maintain your current weight, or quit your drive-thru coffee-and-donut habit, you might be tempted to skip breakfast or drastically cut down (hello, tiny yogurt cup!). For a handheld version, lay out 2 lavash flatbreads, spread on Greek yogurt, sprinkle in scallions and seasonings, fill ‘em up with your salmon and veggies plus a handful of shredded lettuce, and wrap it all up. Overnight oats can last for days in the fridge, so fill up a couple of jars. Then, pile it up: Add smoked salmon, capers and sliced onions, and extra tomatoes and cucumbers.

Cook’s tips: Make the full amount, even if you only need one serving, as the rest will keep well in the fridge for the next day. With just 85 calories and 7 grams of protein each, you can afford far more than seconds (think: four fluffy waffles to kickstart your day). Get the recipe: Butternut squash and spinach tortilla. Break an egg into a bowl and microwave for 60 seconds, then sandwich it inside a toasted 100% whole-wheat English muffin with a slice of low-fat cheese and a ¼ of an avocado.

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