In today’s world especially in places like Dubai which is
characterized by tight schedules, the preparation of meals that’s compounded
with the preparation of healthy meals is often a luxury. No matter the list of
occupations and family members’ responsibilities, the idea of creating a tasty
dish seems to be daunting. Yet, this doesn’t mean that consuming the nutrients
our body needs is a tedious and complex process. On the contrary, using the
appropriate low
calories meal plan in Dubai, a tasty and healthy meal can be prepared
extremely fast and with huge pleasure.
In this article, let us consider some easy yet delicious
low-calorie meals that people can prepare within their busy schedules. Mainly
these meals are light and delicious meanwhile balanced in nutrients, they
assist those who do not have time or desire to spend hours cooking tasty and
healthy meals. Furthermore, we will discuss some practical cases as to how this
meal can be incorporated into the daily working schedule and will enable a
person to leave his or her unhealthy rituals behind.
Why Low-Calorie Meals Matter
Understanding Calories and Weight Management
Calories are energy values that are required for our bodies
to operate. These calories are obtained from the foods we take and they are
utilized by the body in so many ways including thinking, breathing, running and
playing, among others. However, if we eat more calories than the body requires
it burns the least and retains the excess as fat. This in time results in to
increase in the size of their body mass and other health complications.
A balanced diet is a way of keeping off extra calories so
that our body does not become obese hence the need for low-calorie meals. It is
not necessary that you need to cut down on the portions of food you consume –
it is merely a matter of changing to foods lower in energy density yet dense in
nutrients. In this way, it becomes possible to consume natural, tasty and
satisfying portions without gaining excessive amounts of calories.
The Benefits of Low-Calorie Diets
A low-calorie diet is therefore advantageous in many ways
apart from its ability to help one lose weight. This is because exercise is
known to reduce the rates of chronic diseases such as heart disease, diabetes
and some cancers. Low-calorie diets also improve mental health, moods and
increased energy levels. When a food contains many nutrients per calorie it is
wholesome to eat such foods as they provide the needed nutrients without adding
extra calories.
Quick and Easy Low-Calorie Breakfast Ideas
1. Greek Yogurt with Berries and Honey
The amount of protein in Greek yogurt is beneficial in
making you eat less or wait longer before the next meal time is due. Served and
garnished with berries and a little honey, this breakfast is not only tasty but
also very healthy and full of vitamins and antioxidants, plus this breakfast is
sweetened by honey just enough.
- Calories: Approximately 150 calories per serving
- Preparation Time: 5 minutes
2. Avocado Toast with Poached Egg
Avocado toast is one of the popular and nutritious meals
everybody can prepare within a short time. Use whole-grain toast and spread
mashed avocado on it then place a poached egg on the avocado mashed mixture.
This is quite rich in healthy fat, fibre and protein a perfect meal to kick
start your day.
- Calories: Approximately 250 calories per serving
- Preparation Time: 10 minutes
3. Overnight Oats with Almond Milk and Chia Seeds
Overnight oats are ideal for every morning as they only
require you to prepare a day before you use them. Combine oats with almond milk
and chia seeds add desired ingredients such as fruits or nuts. Come morning you
have a ready and healthy meal waiting for you in the kitchen all thanks to your
breakfast budding.
- Calories: Approximately 200 calories per serving
- Preparation Time: 10 minutes (plus overnight refrigeration)
Quick and Easy Low-Calorie Lunch Ideas
1. Grilled Chicken Salad with Lemon Vinaigrette
Surely you’ve never heard that salads have to be
unremarkable? A diet option includes a grilled chicken salad with green
vegetables, cherry tomatoes, cucumber and lemon vinaigrette. The chicken, in
particular, has lean protein and the veggies bring fiber, plus other nutrients
and minerals.
- Calories: Approximately 300 calories per serving
- Preparation Time: 15 minutes
2. Quinoa and Vegetable Stir-Fry
Quinoa is a high-protein grain that cooks rapidly and can be
combined efficiently with several vegetables. Add some peppers, broccoli
and peas, sautéed with some soy or any low-calorie dressing that you prefer.
This meal is beautiful and filling at the same time.
- Calories: Approximately 350 calories per serving
- Preparation Time: 20 minutes
3. Tuna and Avocado Wrap
Tuna and avocado wrap is a healthy delicious meal that can
be taken during the day, especially at lunchtime. Pack solid and it can be as
simple as mashing avocados and mixing it with canned tuna adding some lime
juice and rolling everything in a whole grain tortilla. This meal has healthy
fats and protein that will keep you full until dinner because it is largely a
carbohydrate-free meal.
- Calories: Approximately 350 calories per serving
- Preparation Time: 10 minutes
Quick and Easy Low-Calorie Dinner Ideas
1. Baked Salmon with Asparagus
Salmon is tasty and contains omega-3 fatty acids that can
help you keep your heart healthy. Asparagus accompanies baked salmon and a
final splash of lemon juice to create a high-protein, low-calorie dish that’s
perfect for a weeknight dinner.
- Calories: Approximately 400 calories per serving
- Preparation Time: 20 minutes
2. Zucchini Noodles with Marinara Sauce
Zucchini noodles also known as ‘Zoodles’, are probably the
best option for a low-calorie substitute for pasta. Serve them with marinara
sauce and a sprinkle of Parmesan cheese for a light meal that isn’t going to
make you feel like you’re sinking in a pool of grease.
- Calories: Approximately 200 calories per serving
- Preparation Time: 15 minutes
3. Turkey Lettuce Wraps
Turkey lettuce wraps are a fantastic way to enjoy dinner and
a meal that is not heavy on calories. One could fry ground turkey with spices
then roll in large lettuce leaves. Put in some shredded carrots for a little
sauce, and soy sauce for a few moments flavor.
- Calories: Approximately 250 calories per serving
- Preparation Time: 15 minutes
How to Fit Low-Calorie Meals into a Busy Lifestyle
Meal Prepping for Success
Another fruitful strategy to follow is to plan your meals to
stay at the necessary calorie count per day. This means that you should select
your food and cook it earlier because when you are busy you will just pick a
healthy food and eat. , it is advisable to spend two hours on the weekend
preparing your meals for the week ahead. It can take some hours to prepare
meals in large volumes and then refrigerate to use them during your busy
working days.
Smart Grocery Shopping
If you do not have time, or maybe you are just too
exhausted, that bar will be a lifesaver if it is well-stocked. Make a list of
foods that have low calorie and nutritional density such as fruits, vegetables,
lean meat, and whole grain foods. Minimize consumption of foods that are deep
fried, sugary or contain much sugar, or are highly processed foods. That is
practical when one has healthy ingredients in the kitchen to prepare fast
foods.
Using Time-Saving Kitchen Tools
Purchasing kitchen utensils such as a slow cooker, blender
or food processor can go a long way to reducing cooking time. For instance, a
Slow Cooker – it enables a person to prepare food in the morning and it gets
prepared by evening. A blender will assist you in the preparation of,
smoothies, soup or sauces within a few minutes. Below are some of the tools
that if used will enable one to prepare healthy foods without having to spend
so much time in the kitchen.
The Science Behind Low-Calorie Diets
Calories and Metabolism
Our bodies require essential energy daily for us to be able
to go about our normal activities. This is called our basal metabolic rate or
BMR for short. The purpose of weight loss comes into the picture once we take
fewer calories than our BMR, and the body starts burning fats. Nonetheless, for
good health and activity, you must take enough calories in your diet.
Nutrient Density
It is essential to go for a low-calorie diet that also has
its nutrient value intact. Low-calorie-density means that foods give you
vitamins, minerals and other nutrients you need for health, without many extra
calories. Examples include; vegetables, fruits, fish, chicken and whole grain
products. Such foods do not let you feel hungry and still allow you to reduce
your calorie intake levels.
The Role of Portion Control
Another factor of a low-calorie diet is portion control.
Even though it is good to take foods that are high in the three major food
groups, sometimes one can take too much of this food even if the slice sizes
are very large. People can manage their portion sizes and therefore their
calorie intakes by learning how to better distinguish the correct portions for
different foods.
Conclusion
Consuming low-calorie meals should not be a cumbersome task
and this article provides a small step in doing just that. If one takes his
time properly and dances around with it guessing what should be prepared for
the day, it is very possible to prepare and have very good healthy meals that
one can take in between his busy schedules. No matter which meal of the day it
is, you will find there are fast as well as healthy meals that can be made and
enjoyed.
When taken as part of your daily meals, low-calorie meals
will help you maintain your weight while at the same time promoting good
health. This is why, to avail the benefits of maintaining a healthy diet, take
some time and effort to decide what you want to eat, shop for fresh ingredients
and learn convenient shortcuts that will allow you to have quality and tasty
meals. When life in the city is intense, as is the case with Dubai, a low-calorie
meal plan is a practical way of keeping fit.
