The 16:8 Plan

⏰ Other Options: The 16:8 Plan and Other Types of Intermittent Fasting Explained

Intermittent fasting (IF) isn’t one rigid formula — it’s a flexible lifestyle that allows you to find the rhythm that suits your body and your life. Whether you’re drawn to the 16:8 plan, the 5:2 approach, or alternate-day fasting, each method offers unique benefits while following the same principle: eat during certain hours, rest your digestive system during others.

🕗 The 16:8 Plan — The Most Popular Form of Fasting

The 16:8 method involves fasting for 16 hours each day and eating during an 8-hour window.
For example:

• Eat between 12 p.m. and 8 p.m.

• Fast from 8 p.m. to 12 p.m. the next day (including overnight).

During the fasting period, you can drink water, herbal tea, or black coffee.
It’s simple, adaptable, and effective for beginners.

Benefits:

• Supports weight management without calorie counting.

• Improves focus and energy during fasting hours.

• Encourages stable blood sugar and hormone balance.

💡 Tip: If 16 hours feels too long, start with a 14:10 or 12:12 schedule and build up gradually.

🕰️ The 18:6 and 20:4 Variants — For Experienced Fasters

For those who adapt easily to fasting, shortening the eating window can deepen the benefits:

• 18:6: Fast for 18 hours, eat within 6 hours (for example, 1 p.m.–7 p.m.).

• 20:4: Also known as the Warrior Diet, it includes a light snack during the day and one large, nutrient-dense meal in the evening.

These methods can enhance fat burning and mental clarity — but they require mindfulness and good hydration.

🗓️ The 5:2 Method — Gentle and Flexible

Eat normally five days per week, and reduce calories to 500–600 on two non-consecutive days.
This approach fits easily into social or family routines and feels less restrictive than daily fasting.

Best for: people who prefer structured weeks rather than daily time limits.

🔁 Alternate-Day Fasting — Rhythm of Renewal

With ADF, you alternate between normal eating days and fasting days (500–600 kcal or full fasts).
It’s powerful for improving metabolic health, insulin sensitivity, and energy balance — but beginners should approach it gradually.

🧘‍♀️ Choosing What Works for You

There is no “best” fasting method — only the one that aligns with your lifestyle, energy levels, and goals.
Ask yourself:

• Do I prefer consistency each day or flexibility through the week?

• When do I feel most energized — morning or evening?

• Can I sustain this rhythm long term?

Start small, listen to your body, and adjust. Intermittent fasting is about balance, not extremes.

🌿 Final Thought

Fasting is an ancient rhythm made modern again — a reminder that sometimes, less truly is more.
By finding the right timing for your meals, you give your body space to repair, your mind time to reset, and your life a little more harmony.

“It’s not about eating less — it’s about eating more consciously.”

150 Calories and Under

🥣 150 Calories and Under

Light, Nourishing Meals That Delight Without the Guilt

Healthy eating doesn’t have to mean deprivation. Sometimes, the most satisfying dishes are the simplest ones — made from fresh, colorful ingredients and bursting with flavor. Whether you’re craving a cozy soup or a refreshing breakfast bowl, these under-150-calorie ideas prove that good food can also be light, nourishing, and joyful.

🥣 Kefir Fruit & Bran Bowl

A naturally probiotic breakfast that supports your gut and keeps you energized.
Ingredients:

• ½ cup kefir (unsweetened)

• 1 tablespoon bran flakes

• A few slices of banana or berries

• A drizzle of honey (optional)

Why it works:
Kefir is rich in probiotics, bran adds fiber for lasting fullness, and fruit brings vitamins and natural sweetness — all under 150 calories.

🍲 Chipotle-Spiced Pumpkin Soup

Warm, smoky, and packed with beta-carotene.
Ingredients:

• 1 cup roasted pumpkin purée

• ½ teaspoon chipotle or smoked paprika

• 1 cup vegetable broth

• A splash of coconut milk or oat milk

Why it works:
Low in fat, rich in fiber, and high in antioxidants, this soup makes the perfect light lunch or pre-dinner appetizer.

🥗 Cucumber & Avocado Salad Cups

Crunchy, creamy, and refreshing.
Ingredients:

• ½ avocado (mashed)

• 1 cucumber (sliced into cups or rounds)

• Lemon juice, herbs, and sea salt

Why it works:
Healthy fats and hydration in one bite — a satisfying snack that feels indulgent yet stays under 150 calories.

🍎 Baked Cinnamon Apple

A naturally sweet treat for cozy evenings.
Ingredients:

• 1 medium apple

• Sprinkle of cinnamon

• Optional: a teaspoon of crushed nuts or raisins

Why it works:
This warm, comforting dessert delivers fiber, antioxidants, and sweetness without refined sugar.

🧘‍♀️ Why Light Meals Matter

Meals under 150 calories aren’t just about cutting calories — they’re about balance, digestion, and nourishment. Smaller, nutrient-dense portions can:

• Stabilize energy and blood sugar levels,

• Reduce digestive load,

• Encourage mindful eating and appreciation for flavor.

It’s not about eating less — it’s about eating smart and enjoying every bite.

🌿 Final Thought

Choosing lighter meals can be a gentle way to reset your body, reconnect with your hunger cues, and celebrate simplicity.
From the probiotic tang of kefir to the earthy warmth of pumpkin, each dish here reminds us that nourishment doesn’t need to be heavy to be satisfying.

“Let every meal be a small act of kindness toward your body.”Write your text here...

🍽️ 200 Calories and Under

🍽️ 200 Calories and Under

Flavor-Packed Meals That Keep You Satisfied and Energized

Healthy eating should never feel like a compromise. The secret to lasting wellness is learning how to fill your plate with nourishing, flavorful foods that satisfy both body and soul — without tipping over 200 calories per serving.
From a creamy vanilla porridge to a vibrant Thai beef salad, these ideas prove that light can still mean luxurious.

🍯 Vanilla Porridge with Fresh Berries

Calories: ~190
Ingredients:

• ½ cup oats

• 1 cup unsweetened almond or oat milk

• ½ teaspoon pure vanilla extract

• A handful of mixed berries

Why it works:
The oats provide slow-release energy, while vanilla and berries deliver natural sweetness and antioxidants. It’s warm, cozy, and perfect for mindful mornings.

💡 Tip: Top with a few chia seeds or a sprinkle of cinnamon for extra fiber and flavor.

🥗 Thai Beef Salad

Calories: ~200
Ingredients:

• 75 g lean beef, grilled and sliced

• Mixed greens, cucumber, mint, coriander

• Dressing: lime juice, chili, and a few drops of sesame oil

Why it works:
Protein-rich and refreshing, this salad balances savory and tangy notes while keeping calories light. The fresh herbs and lime awaken your senses and support digestion.

🐟 Seafood Ratatouille

Calories: ~180
Ingredients:

• ½ cup mixed seafood (shrimp, squid, or white fish)

• 1 cup chopped zucchini, eggplant, and bell peppers

• 1 teaspoon olive oil, garlic, and tomato purée

Why it works:
This Mediterranean-inspired dish blends lean protein and colorful vegetables in a light tomato sauce that nourishes without heaviness.

🥣 Lentil & Spinach Soup

Calories: ~170
Ingredients:

• ½ cup red lentils

• 1 cup vegetable broth

• Fresh spinach, cumin, garlic

Why it works:
Packed with plant protein, fiber, and minerals — this comforting soup fuels your day while keeping you satisfied.

🌿 The Beauty of Light Eating

Meals under 200 calories are not about restriction — they’re about balance and creativity. Each portion offers vibrant colors, fresh textures, and nutrients your body can easily absorb.
Choosing lighter meals helps to:

• Regulate appetite and energy,

• Support digestion and gut health,

• Prevent energy crashes,

• Encourage mindful eating and portion awareness.

You’ll discover that with the right ingredients, light food can still feel comforting and full of life.

✨ Final Thought

When flavor, color, and nourishment come together, calories lose their meaning — what matters is how food makes you feel.
Whether you start your day with vanilla porridge or end it with a Thai salad, every bite can be a small celebration of balance.

“Eat lightly, live deeply — let each meal renew your energy and joy.”

250 Calories and Under

🍛 250 Calories and Under

Flavorful, Satisfying Dishes That Prove Healthy Can Be Indulgent

Eating well doesn’t mean sacrificing taste — it means discovering creative ways to make every calorie count.
These under-250-calorie dishes combine bold flavors, nourishing ingredients, and global inspiration — from fragrant Indian spices to creamy European comfort.

Whether you crave smoky seafood, tender meat, or a vegetarian delight, these recipes make healthy eating a true pleasure.

🍤 Indian Tandoori Prawns

Calories: ~240
Ingredients:

• 100 g prawns, cleaned

• 2 tablespoons low-fat yogurt

• ½ teaspoon turmeric, chili powder, and garam masala

• Juice of ½ lemon

Why it works:
High in protein, low in fat, and bursting with spice — these prawns are satisfying yet light. Serve with a cucumber-mint salad for a refreshing contrast.

💡 Tip: Use an air fryer or oven grill to get that signature charred edge without extra oil.

🐖 Creamy Mustard Pork Medallions

Calories: ~250
Ingredients:

• 100 g lean pork medallions

• 1 teaspoon Dijon mustard

• 1 tablespoon light cream or Greek yogurt

• ½ teaspoon olive oil, garlic, and herbs

Why it works:
Tender pork with creamy tang — all the comfort of a classic dish, lightened up. Pair with steamed greens or a few roasted potatoes for a full meal under 250 calories.

🍳 Veggie Baked Eggs

Calories: ~230
Ingredients:

• 2 eggs

• ½ cup spinach, cherry tomatoes, zucchini

• Herbs, pepper, and a dash of olive oil

Why it works:
Rich in protein and antioxidants, this dish delivers morning energy and evening comfort.
Baked eggs are endlessly versatile — add mushrooms, peppers, or feta for variety.

🥗 Bonus: Mediterranean Chickpea Bowl

Calories: ~245
Ingredients:

• ½ cup chickpeas

• Chopped cucumber, tomato, parsley

• Lemon juice and olive oil drizzle

Why it works:
A light yet hearty plant-based option filled with fiber, vitamins, and plant protein.

🌿 Why 250 Calories Feels Just Right

Meals in this range strike the perfect balance between satisfaction and lightness.
They provide enough energy to keep you full, while supporting metabolism and portion awareness.
It’s an ideal sweet spot for lunch, light dinners, or mindful meal prep.

Benefits include:

• Better digestion and reduced bloating

• Stable energy throughout the day

• A sense of satisfaction without heaviness

✨ Final Thought

Healthy eating shouldn’t feel restrictive — it should awaken your senses.
These meals prove that 250 calories can be delicious, colorful, and comforting.

“Nourish yourself with flavor, not excess — and every bite becomes joy.”

🍜 300 Calories and Under

🍜 300 Calories and Under

Wholesome Comfort Food That Keeps You Light and Satisfied

Healthy doesn’t have to mean tiny portions or bland flavors.
These under-300-calorie meals deliver the perfect balance of nourishment, satisfaction, and taste — ideal for busy days when you want comfort and control.
From golden bubble-and-squeak eggs to a spicy chicken satay bowl, each recipe celebrates color, texture, and balance.

🍳 Easy Eggs with Bubble & Squeak

Calories: ~290
Ingredients:

• 2 eggs

• ½ cup mashed potatoes or sweet potatoes

• ½ cup shredded cabbage and carrots

• Olive oil spray, herbs, black pepper

Why it works:
A British classic reimagined for wellness — the eggs provide protein while the vegetables add fiber and vitamins. Pan-fry gently for that golden crisp without excess oil.

💡 Tip: Add a little mustard or spring onion for extra zing.

🍗 Chicken Satay Rice Bowl

Calories: ~300
Ingredients:

• 100 g chicken breast, grilled or pan-seared

• ½ cup cooked brown rice

• 1 tablespoon light peanut butter

• Soy sauce, lime juice, garlic, and chili flakes

Why it works:
Rich in lean protein and complex carbs, this dish satisfies cravings while staying within your goal.
The satay sauce offers creamy indulgence without unnecessary fats.

💡 Tip: Swap chicken for tofu or tempeh for a vegetarian version.

🍜 Speedy Veggie Ramen

Calories: ~280
Ingredients:

• 1 cup vegetable broth

• ½ portion ramen noodles

• Mushrooms, bok choy, carrots

• Soy sauce, ginger, sesame seeds

Why it works:
A warming bowl of umami comfort — quick to make, light to digest.
Packed with antioxidants and hydration, this plant-based ramen is the ultimate cozy-but-clean meal.

🌿 Why 300 Calories Hit the Sweet Spot

Meals in the 300-calorie range are balanced and energizing, providing enough fuel for lunch or dinner while keeping digestion light.
They offer:

• Complete nutrition (protein, fiber, healthy fats)

• Satisfying portions that prevent overeating

• Versatility — perfect for mix-and-match meal prep

This range supports steady energy, focus, and well-being without heaviness.

✨ Final Thought

Healthy living isn’t about cutting calories — it’s about choosing wisely.
Each of these dishes shows that within 300 calories, you can enjoy warmth, flavor, and satisfaction that truly nourish.

“When food is made with care, every bite — no matter how light — feels complete.”

🧀 350 Calories and Under

When Healthy Eating Meets Comfort and Indulgence

Eating well doesn’t mean giving up flavor — it means learning how to balance pleasure and nourishment.
These under-350-calorie meals bring together warmth, richness, and satisfaction — the kind of dishes that feel comforting yet keep you light and energized.
From a gooey brie toastie to a rustic Mediterranean stew, here’s how to treat yourself and stay balanced.

🧀 Brie and Rocket Toasties

Calories: ~340
Ingredients:

• 2 thin slices whole-grain bread

• 25 g brie cheese

• A handful of rocket (arugula)

• 1 tsp mustard or honey

• Olive-oil spray

Why it works:
Crispy, creamy, and perfectly balanced — the brie melts into the toasted bread while the peppery rocket adds freshness.
Whole-grain bread provides fiber for lasting energy, keeping indulgence smart and satisfying.

💡 Tip: Grill instead of butter-frying for that golden crunch with fewer calories.

🌶️ Chorizo and Bean Salad

Calories: ~350
Ingredients:

• 40 g lean chorizo slices

• ½ cup mixed beans (kidney, cannellini, or chickpeas)

• Cherry tomatoes, red onion, and spinach

• Splash of lemon juice and paprika

Why it works:
Smoky chorizo adds depth while the beans bring protein and fiber.
A Mediterranean-style dish full of color and texture — rich in flavor, low in guilt.

💡 Tip: Use turkey chorizo or plant-based sausage for an even lighter twist.

🥘 Greek-Style Beef Stifado

Calories: ~345
Ingredients:

• 100 g lean beef cubes

• ½ cup onions and tomatoes

• Garlic, cinnamon stick, bay leaf

• Splash of red wine (optional)

Why it works:
A hearty, aromatic stew inspired by Greek tradition — slow-cooked for tenderness and rich flavor.
Packed with protein, iron, and Mediterranean comfort in every bite.

💡 Tip: Pair with cauliflower rice or steamed greens for a balanced plate.

🌿 Why 350 Calories Feel So Good

This range gives you room to enjoy heartier, more complex meals while staying within a health-conscious limit.
Meals under 350 calories provide:

• Satisfying textures and warmth

• Enough protein to keep you full

• Comfort food without excess fat or sugar

It’s the sweet spot where indulgence meets intention.

✨ Final Thought

Healthy living isn’t about saying no — it’s about saying yes to the right things.
A little melted cheese, a smoky bite of chorizo, or a spoonful of slow-cooked beef can still fit beautifully into a mindful life.

“Enjoy the richness of flavor — not the weight of excess.”

🥤 Smoothies

Super-Nutritious Blends to Power Your Fast Days

When you’re looking for something light yet nourishing, few things beat a well-crafted smoothie.
Packed with vitamins, fiber, and antioxidants, smoothies make a perfect addition to your fasting days — giving your body what it needs to stay balanced, energized, and hydrated.

Whether you prefer fruity freshness, creamy indulgence, or green detox power, these blends will keep you glowing from the inside out.

🍓 Berry Antioxidant Smoothie

Calories: ~150
Ingredients:

• 1 cup unsweetened almond milk

• ½ cup frozen mixed berries (strawberries, blueberries, raspberries)

• 1 tablespoon chia seeds

• ½ banana

Why it works:
Berries are rich in antioxidants that fight inflammation, while chia seeds provide omega-3s and fiber for fullness.
It’s refreshing, hydrating, and naturally sweet — ideal for a light breakfast or post-fast meal.

💡 Tip: Add a few spinach leaves for extra nutrients without changing the taste.

🥬 Green Glow Smoothie

Calories: ~180
Ingredients:

• 1 cup spinach or kale

• ½ green apple

• ½ cucumber

• ½ avocado

• Juice of ½ lemon

• 1 cup coconut water

Why it works:
This blend supports liver detox and hydration while delivering vitamins A, C, and K.
It’s the perfect reset for your system — light but deeply nourishing.

💡 Tip: Chill before blending for a crisp, refreshing texture.

🍌 Banana & Oat Energy Smoothie

Calories: ~200
Ingredients:

• 1 banana

• 2 tablespoons oats

• ½ cup Greek yogurt

• 1 teaspoon honey or dates

• A dash of cinnamon

Why it works:
Creamy, comforting, and energizing — this smoothie keeps blood sugar steady and curbs cravings.
The oats add slow-release carbs, making it perfect for long mornings or gentle recovery after fasting.

🥭 Tropical Sunshine Smoothie

Calories: ~190
Ingredients:

• ½ cup mango

• ½ cup pineapple

• ½ cup coconut milk

• 1 tablespoon flaxseeds

Why it works:
Bright, juicy, and mood-lifting — tropical fruits bring vitamin C and digestive enzymes that help your body absorb nutrients more efficiently.

🌿 Why Smoothies Are Perfect for Fast Days

During intermittent fasting, smoothies are an easy way to replenish essential nutrients without overloading your digestion.
They’re hydrating, gentle on the stomach, and customizable — you control every ingredient.

Benefits include:

• Steady energy and mental clarity

• Improved hydration

• Enhanced recovery after fasting periods

• Support for glowing skin and better digestion

✨ Final Thought

A good smoothie is more than a drink — it’s a ritual of care.
Each blend offers color, vitality, and nourishment, reminding you that healthy choices can be deliciously simple.

“Sip slowly. Feel alive. Let nature do the healing.”

🍓 Desserts

Low-Calorie Puds to Please Your Sweet Tooth

Yes, you can love dessert and live healthily. The secret isn’t cutting out sweetness — it’s choosing ingredients that bring flavor, freshness, and satisfaction without excess sugar or fat.
These light, low-calorie puddings prove that pleasure and balance can happily share a spoon.

🍓 Summer Berry Pudding

Calories: ~180
Ingredients:

• 1 cup mixed berries (fresh or frozen)

• 1 tablespoon honey or agave

• 2 slices whole-grain or brioche bread, trimmed

• Splash of lemon juice

Why it works:
Berries are naturally rich in antioxidants and fiber, while a touch of honey enhances sweetness without overload.
Chill before serving — the bread absorbs the berry juices and turns beautifully ruby red.

💡 Tip: Serve with a spoonful of Greek yogurt instead of cream.

🍋 Lemony Eton Mess

Calories: ~200
Ingredients:

• ½ cup Greek yogurt or low-fat whipped cream

• 1 small meringue nest, crushed

• Zest and juice of ½ lemon

• Fresh strawberries or raspberries

Why it works:
Light, tangy, and airy — this British classic gets a healthy twist with yogurt and bright citrus.
The mix of crunch and cream creates that perfect “messy” harmony of textures.

💡 Tip: Replace sugar with a drizzle of honey or a few crushed berries for natural sweetness.

🍪 Smartie Ice-Cream Sandwich

Calories: ~220
Ingredients:

• 2 small oatmeal cookies

• 2 tablespoons light vanilla ice cream or frozen yogurt

• A few mini Smarties (or dark chocolate chips)

Why it works:
Playful, portion-controlled, and nostalgic — this dessert delivers color and joy without excess.
Pairing fiber-rich cookies with light ice cream makes a fun treat that stays around 200 calories.

💡 Tip: Freeze for 30 minutes before serving for that perfect bite.

🌿 Sweet Doesn’t Mean Sinful

Desserts can be part of a healthy life — it’s all about balance and awareness.
Choosing fresh fruit, yogurt, or small portions lets you satisfy cravings and stay aligned with your goals.

Benefits of light desserts:

• Reduce sugar spikes

• Encourage mindful enjoyment

• Support digestion with fruit and fiber

• Add brightness to any meal without heaviness

✨ Final Thought

Healthy eating isn’t the end of dessert — it’s the beginning of better ones.
Each spoonful of these light puddings celebrates flavor, color, and joy — the essence of living well.

“Enjoy sweetness in balance — because pleasure is part of wellness too.”

🗓️ Meal Planner

Plan Ahead by Mixing and Matching Your Meals

Healthy eating doesn’t have to be complicated — it just needs a little planning.
By preparing meals in advance and learning how to mix and match smartly, you can enjoy balanced nutrition, reduce stress, and stay consistent with your wellness goals.

This meal planner helps you bring order and creativity to your plate — combining the best of your “CALS AND UNDER” recipes for an effortless, nourishing week.

🌿 Why Planning Matters

Planning your meals ahead:

• Saves time and energy during busy days

• Prevents impulsive, less-healthy choices

• Helps you balance nutrients across the week

• Encourages mindful eating and portion awareness

When you plan, you eat with purpose — and that’s where sustainable health begins.

🍽️ Mix & Match Formula for the Week

DayBreakfastLunchDinnerSnack / DessertMondayVanilla Porridge (200 cal)Thai Beef Salad (200 cal)Lentil & Spinach Soup (170 cal)Summer Berry Pudding (180 cal)TuesdayBerry Smoothie (150 cal)Chicken Satay Rice Bowl (300 cal)Veggie Baked Eggs (230 cal)Lemony Eton Mess (200 cal)WednesdayGreen Glow Smoothie (180 cal)Chorizo & Bean Salad (350 cal)Beef Stifado (345 cal)Smartie Ice-Cream Sandwich (220 cal)ThursdayKefir Fruit & Bran Bowl (150 cal)Seafood Ratatouille (180 cal)Creamy Mustard Pork (250 cal)Tropical Sunshine Smoothie (190 cal)FridayBanana & Oat Energy Smoothie (200 cal)Easy Eggs with Bubble & Squeak (290 cal)Chicken Satay Rice Bowl (300 cal)Summer Berry Pudding (180 cal)WeekendMix your favoritesLight leftovers or saladsIndulgent but balanced mealsA mindful dessert or smoothie

💡 Tip: Rotate ingredients rather than entire recipes — for example, swap berries for mango, tofu for chicken, or spinach for kale. This keeps your meals fresh and exciting.

🥗 Smart Planning Tips

1. Batch cook grains, legumes, and roasted veggies — they’re versatile bases for multiple dishes.

2. Prep sauces and dressings in jars to save time and control portions.

3. Store meals in clear containers to stay visually organized and avoid waste.

4. Hydrate mindfully — add lemon, mint, or cucumber to your water for variety.

5. Leave room for joy — include one indulgent meal each week without guilt.

💛 Finding Balance

Meal planning isn’t about perfection — it’s about consistency and flexibility.
Some days you’ll follow the plan exactly; other days you’ll improvise. Both are fine.
The key is learning to listen to your body, nourish it with care, and enjoy every meal with gratitude.

“Plan with purpose, eat with presence, and live with balance.”

🍎 Little Extras

Smart Snacks to Keep You Satisfied Between Meals

Even when you’re eating light or following a fasting plan, it’s perfectly natural to feel a little hungry now and then.
The key isn’t to avoid snacking — it’s to choose smart, nourishing bites that support your energy and wellbeing.

These “little extras” are ideal when you need to make up your calorie allowance or simply bridge the gap between small meals — all while staying balanced, calm, and in control.

🥜 Nuts & Seeds Mix

Calories: ~100 per handful
What’s inside: Almonds, walnuts, sunflower seeds, pumpkin seeds.

Why it works:
A natural source of healthy fats, magnesium, and protein. They boost focus and keep you full longer.

💡 Tip: Pre-portion into small containers to avoid overeating.

🍎 Apple Slices with Peanut Butter

Calories: ~150
Ingredients: 1 small apple + 1 teaspoon natural peanut butter.

Why it works:
A satisfying mix of sweetness and creaminess that balances blood sugar and provides slow-release energy.

💡 Tip: Swap apple for pear or banana when you crave something softer.

🧀 Cheese & Wholegrain Crackers

Calories: ~180
Ingredients: 1 slice of cheese (light brie, cheddar, or feta) + 3–4 wholegrain crackers.

Why it works:
Delivers calcium, protein, and crunch in one go. Great for an afternoon pick-me-up or post-workout snack.

💡 Tip: Add sliced cucumber or cherry tomatoes for extra freshness.

🥕 Veggie Sticks with Hummus

Calories: ~120
Ingredients: Carrots, celery, cucumber + 2 tablespoons hummus.

Why it works:
Fiber, hydration, and plant protein all in one bowl. A colorful and satisfying option that keeps cravings away.

💡 Tip: Try beetroot or edamame hummus for variety.

🍫 Dark Chocolate Squares

Calories: ~100 (2 squares, 70% cacao or higher)

Why it works:
A mindful treat that satisfies your sweet tooth while providing antioxidants and mood-boosting compounds.

💡 Tip: Let it melt slowly in your mouth — it’s about savoring, not snacking.

🍓 Greek Yogurt & Berries

Calories: ~140
Ingredients: ½ cup low-fat Greek yogurt + handful of berries.

Why it works:
Creamy, protein-rich, and refreshing — a perfect way to end your day or recharge after fasting.

💡 Tip: Add a pinch of cinnamon or chia seeds for texture.

🌿 Why Little Extras Matter

Healthy snacks aren’t indulgences — they’re part of listening to your body.
When chosen consciously, they:

• Prevent energy dips and irritability

• Support metabolism and focus

• Encourage mindful, portion-aware eating

Your body thrives on nourishment, not restriction. Sometimes, a small extra is exactly what balance looks like.

✨ Final Thought

Snacks are not a weakness — they’re opportunities for care and connection.
Enjoy these little extras with intention, and they’ll keep your day flowing with calm energy and joy.

“Feed your body gently — it will reward you with steady strength.”

🔢 Calorie Counter

Your Guide to Everyday Foods and Their Energy Values

Knowledge is power — especially when it comes to nutrition.
Understanding the calorie content of everyday foods helps you adapt recipes, portion mindfully, and stay in control of your health goals.

Whether you’re following your “CALS AND UNDER” meal plan or simply making balanced choices, this calorie counter gives you a clear picture of what fuels your body.

🍞 Grains, Bread & Starches

FoodPortionCaloriesWholegrain bread1 slice (40g)90White rice, cooked½ cup (100g)130Brown rice, cooked½ cup (100g)110Quinoa, cooked½ cup (100g)120Oats½ cup (40g)150Pasta, cooked1 cup (150g)190Potato, boiled1 medium (150g)130Sweet potato, baked1 medium (150g)160

🥩 Proteins (Meat, Fish & Alternatives)

FoodPortionCaloriesChicken breast, grilled100g165Salmon, baked100g200Tuna, canned in water100g110Lean beef100g220Pork tenderloin100g190Eggs1 large70Tofu100g80Lentils, cooked½ cup (100g)115Chickpeas, cooked½ cup (100g)130Greek yogurt (plain, 2%)100g60

🥗 Vegetables & Legumes

FoodPortionCaloriesSpinach1 cup (30g)10Broccoli1 cup (90g)30Carrots1 medium25Bell pepper1 medium35Tomatoes1 medium22Zucchini1 medium30Onion1 medium40Mixed salad greens1 cup10

💡 Tip: Non-starchy vegetables are so low in calories you can enjoy generous portions — especially raw or lightly steamed.

🍎 Fruits

FoodPortionCaloriesApple1 medium95Banana1 medium105Orange1 medium60Berries (mixed)1 cup (120g)70Grapes1 cup (150g)100Mango½ cup (100g)65Kiwi1 fruit45Watermelon1 cup (150g)45

🧀 Dairy & Alternatives

FoodPortionCaloriesMilk (semi-skimmed)1 cup (240ml)100Almond milk (unsweetened)1 cup (240ml)30Yogurt (plain, low-fat)1 cup (245g)150Cheese (hard, e.g., cheddar)30g120Cottage cheese (low-fat)100g80

🥑 Fats, Oils & Nuts

FoodPortionCaloriesOlive oil1 tbsp120Butter1 tbsp100Avocado½ fruit (100g)160Almonds10 nuts70Walnuts10 halves90Chia seeds1 tbsp60Peanut butter1 tbsp90

💡 Tip: Fats are calorie-dense but vital for health. A teaspoon often goes further than you think!

🍫 Extras & Treats

FoodPortionCaloriesDark chocolate (70%)2 squares100Biscuit1 small60Ice cream½ cup (100g)130Honey1 tsp20Jam1 tbsp50Wine (red/white)1 glass (150ml)120Coffee with milk1 cup40

🌿 How to Use This List

1. Adjust your recipes: replace high-calorie ingredients with lighter alternatives.

2. Balance your day: combine low- and medium-calorie foods for variety.

3. Stay flexible: use this guide as support, not restriction — real balance includes pleasure.

“Awareness brings freedom — not rules, but understanding.”