BMI Blog

In previous posts, I've made mention of meeting minimum calorie and protein amounts at meals and snacks.  To refresh: men should aim for 400 calories, 20 grams protein at meals and 200 calories, 10 grams protein at snacks, while woman should target 300 calories, 20 grams protein at meals and 150 calories and 10g protein at snacks.  These targets are particularly important earlier in the day as meeting them can lead to feeling less hungry and therefore, hopefully consuming fewer calories later in the day. 

Achieving these caloric and protein levels can be difficult for some, especially in the morning – a time when many report not being hungry.  Others need to increase their calories in order to avoid losing weight too quickly which can lead to complications such as gallstones and muscle loss.  For some, this may mean a 500+ calorie breakfast which might seem daunting.

The good news is that you don't have to add a large volume of food to a meal in order to significantly increase the calories and/or protein.

1. 1oz unsalted nuts (any kind) added to oatmeal, cold cereal, yogurt, salads or paired with fruit will increase your intake by approximately 175 calories and 6-7 grams of protein.  The fibre and healthy fats will also help to fill you up.
2. 1oz cheese added to eggs, toast, salads, sandwiches, meat, potatoes, rice, fruit, or melted over vegetables will add ~120 calories and ~7g protein.
3. 0.5oz oil (e.g. olive, canola) used for salad dressing or as part of a marinade for your protein will add ~120 calories.
4. ½ (approximately 7oz) sliced avocado added to salads, pureed as part of a dip or used as a sandwich spread will add ~160 calories.
5. 1 scoop protein powder (approx 35g) will add ~130 calories and 30g protein.  \
6. 1 tbsp nut butter (15g) added to toast, mixed into oatmeal, a smoothie or melted and used as a dip for fruits or vegetables will add ~100 calories.

Mark McGill, RD

Here’s an easy and delicious stuffing put together literally with what we had available in our fridge.  Of course, the vegetable ingredient possibilities are endless, depending on what you have on hand.  It works very well with pork tenderloin (what we had – note that you can add apples for great flavour), or poultry.

Ingredients

¼ red pepper (10 calories)

1 slice whole-grain bread (110 calories)

5 mushrooms (25 calories)

2 slices onion (10 calories)

½ stalk celery (1 calorie)

Directions

1. Finely chop vegetables and break bread into small pieces.
2. Mix all ingredients.
3. Add seasoning(s) of your choice (e.g. low-sodium poultry seasoning).
4. Mix.
5. Cut meat down centre.
6. Add stuffing.

Makes 4 servings.

Nutritional Information (per ¼ of recipe)

30 calories

2g protein

4g carbohydrates

1g fibre

33mg sodium

Mark McGill, RD

With breakfast and lunch ideas already provided, it’s time to finish off the meals with dinner.  Amounts and calories will vary depending on individual needs.  At a minimum, aim for ~300 calories and 20g protein minimum for woman, ~400 calories, 20g protein for men.  For recipe/seasoning ideas, be sure to visit cookinglight.com

a) Baked salmon (~200 calories), quinoa (~100-200), grilled asparagus (~50)

b) Baked boneless, skinless chicken breast (~150), wild rice (~150), steamed spinach (~50)

c) Stir-fried tofu (~200), red peppers, snow peas, onions, bean sprouts (50-100)

d) Home-made pizza dough (~300), cheese (120), tomatoes, green peppers, mushrooms (~50-100)

e) Lean, ground meat of your choice (e.g. turkey, chicken, beef) (~200), spaghetti squash (~50-100), crushed tomatoes (~50), vegetables of your choice (~50)

Mark McGill, RD

The average slice of pizza has approximately 100-150 calories from the crust alone along with a serving of unhealthy refined carbohydrates.  One way to lower your calorie and refined carbohydrate intake and increase your vegetable intake is to try the following recipe for cauliflower crust.  Overall, it is easy to prepare, the hardest part being squeezing the excess moisture from the cauliflower after it is cooked in the microwave.  Taste-wise, it is very good and it also holds together nicely.

Ingredients

1 head cauliflower (6 inch diameter) (150 calories)

2 eggs (150 calories)

15g light cheddar cheese (90 calories) (optional)

Directions

1. Rice (finely chop) the cauliflower in a food processor, place in a microwave-safe dish and cook for 8 minutes.
2. Place the cauliflower in a tea towel (can be a messy process) and squeeze as much moisture out as you can.
3. Mix the cauliflower, eggs and cheese and press onto a baking dish (one covered with parchment paper works best).
4. Bake for 15-20 minutes or until lightly golden brown at 450 degrees. 
5. Add toppings of your choice and bake for an additional 10-15 minutes.

Makes 6 servings.

Nutritional Information (per serving including cheese)

65 calories

5 grams protein

5 grams carbohydrates

2.5 grams fibre

88 mg sodium 

Mark McGill, RD

A few posts ago, I provided a handful of breakfast ideas to help get your day off to a good nutritional start.  Well, I’m back with some healthy lunch bases to help you with your midday meal.  And just like breakfast, the same calorie and protein targets apply (at least ~300 calories and 20g protein for woman and ~400 calories, 20g protein for men).

a) ½ can tuna (rinsed and drained) (60 calories), 0.5 tbsp light mayo (20 calories), vegetables of your choice (examples: radish, celery, onion, peppers).  Add to grain of your choice (100-200 calories).
b) 1 cup fresh spinach (5 calories), ½ can salmon (rinsed and drained) (170 calories), vegetables of your choice (e.g. tomatoes, onion, carrots) (25-50 calories).
c) 250mL low sodium vegetable soup (90 calories) + 1 cup frozen mixed vegetables (80 calories) + 1/3 cup lentils (75 calories).  Can be paired with sandwich of your choice (200-400 calories).
d) Whole-grain tortilla (180 calories), 0.5oz cheese (60 calories).  Can add fruit or vegetables (25-100 calories).
e) 2 hardboiled eggs (150 calories), vegetables of your choice (25-50 calories).  Add to grain (100-200 calories) or salad blend of your choice (25-50 calories).

Mark McGill, RD

It’s been a little while since I’ve posted a recipe (thank you to those who gently reminded me), so here’s a classic, warm, winter meal: Shepherd’s pie.  There is one twist – the use of sweet potato instead of white potato.  Of course, if you do not like sweet potatoes or only have white on hand, you can always use that variety instead.  This recipe is simple, healthy, filling and balanced as it contains “meat, potato and veg”.

Ingredients

678g sweet potato (515 calories)

125mL cream of mushroom soup (110 calories)

840g extra lean ground beef (1512 calories)

162g mushrooms (36 calories)

128g onions (54 calories)

1 cup frozen mixed vegetables (75 calories)

Directions

1. Wash and peel sweet potatoes.  Place in pot of water and bring to a boil.
2. Brown ground beef in non-stick frying pan.
3. Cut vegetables and cook on low-medium heat in non-stick frying pan.
4. When ground beef is cooked, add vegetables, stir and then simmer for five minutes.
5. Whip potatoes.
6. Add meat/vegetable mixture to baking dish.
7. Spread mashed potatoes overtop meat/vegetable mixture.
8. Bake in oven for 10 minutes at 375 degrees.  Optional: Can broil for last five minutes to create a crispy crust on the potatoes.

Makes six servings.

Nutritional Information (per serving)

384 calories

31g protein

4g fibre

24g carbohydrates

274mg sodium

Mark McGill, RD