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The 16:8 Plan

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...

Bright living room with modern inventory

Track Progress

Print your 30-day weight and energy tracker.

A clean, interactive calendar-style tracker showing weekly weight, energy, and sleep data with green and orange highlights.

Week 1

-2kg milestone reached

Week 2

Energy breakthrough moment

Printable PDF preview of the full 30-day tracker with color-coded success and caution markers.

Close-up of the interactive calendar showing orange caution days and green success days.

Week 3

-5kg milestone hit

Week 4

Final review and reflection

→

A vibrant red warning card showing a spilled sugar bowl with a clock indicating a 3-hour crash.

Sugar crash

Sleep Multiplies

Boost fat loss by syncing sleep and fasting routines.

A cozy bedroom scene with soft lighting highlighting a clock showing 10pm and a bedside table with magnesium supplements.

10pm-6am Protocol

Sleep during these hours to maximize fat loss benefits.

Magnesium Timing

Take magnesium before bed to enhance sleep quality.

Dinner Cutoff

Finish eating by 7pm to support fasting and fat loss.

🍎 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

Adjust your recipes: replace high-calorie ingredients with lighter alternatives.
Balance your day: combine low- and medium-calorie foods for variety.
Stay flexible: use this guide as support, not restriction — real balance includes pleasure.

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