Here are 12 great low calorie recipes for our medical weight loss programs. These are some of my favorite Italian, Mexican and Asian recipes that range from 300 calories to 400 calories per serving. For more information on our medically supervised prescription weight loss program or to schedule your free medical weight loss consultation call us at 215-821-7336.
Here are the low calorie weight loss recipes:
Lasagna Pie – Low Calorie*
- Ingredients:
- Extra lean ground beef – 1 pound
- Low-sodium spaghetti sauce – 1 cup
- Ricotta cheese – 1/3 cup
- Grated Parmesan cheese – 3 tablespoons
- Skim milk – 1 tablespoon
- Sliced zucchini – 1 cup
- Red bell pepper – 1 cup sliced
- Sliced onion – 1 cup
- Fresh mozzarella cheese grated – 1 cup
- All-purpose flour – 1/2 cup
- baking powder – 3/4 teaspoon
- Unsalted butter – 2 tablespoons
- Skim milk – 1 cup
- Egg substitute – 1/2 cup
Let’s start by preheating are all been to 400°F and grease a 9 inch pie plate. Cook the beef in a skillet over medium heat stirring often until it’s nice and brown then drain. Stir in 1/2 cup of the spaghetti sauce and heat this until it’s bubbly. Next stir in the ricotta cheese, Parmesan cheese and 1 tablespoon of skim milk. Then spread half of the beef mixture into a pie plate and drop the cheese mixture by splitting it onto the beef mixture and top this with the vegetables. Then we sprinkle with a half cup of mozzarella cheese and then taught this with the remaining beef mixture. Stir together the flour and baking power and add the butter and stir in the skim milk and egg substitute until it’s blended nicely together. Pour into the pie plate and bake this for 30 – 35 minutes or until when you’re able to insert a knife into the center and it comes out nice and clean. Finally sprinkle with the remaining 1/2 cup of mozzarella cheese and bake this for approximately another 2 – 3 minutes or until the cheese is melted. This makes approximately 4 servings each having 369 calories.
Low Calorie Beef Southwest Style with Chili Dumplings*
- Ingredients:
- Beef round steak – 1/2 pounds
- All-purpose flour – 1/4 cup
- chili powder – 1 teaspoon
- Ground cumin – 1/2 teaspoon
- black pepper – 1/4 teaspoon
- 2 tablespoons of olive oil
- Chopped onion – 1 cup
- Cooked kidney beans – 2 cups
- 10 ounces of frozen corn
- Dumplings:
- All-purpose flour – 2 cups
- Chili powder – 1 teaspoon
- Baking powder – 1 tablespoon
- Unsalted butter – 3 tablespoons
- Skim milk – three-quarter cup
Start by trimming the fat from the beef and cut the beef into 1 inch cubes. Shake the meat with the flour just like you would the good old-fashioned shake and bake along with the chili powder, cumin and black pepper Iin his zipper baggie to coat everything nicely. Next heat the oil in a large Dutch oven and add the beef cubes to the oil if you added time and make them brown. Stir in the onion and sauté until it soft then return the beef to the pot. Drain the liquid from the beans into a large measuring container and add water to make 3 cups. Stir this into the beef mixture and cover. Heat this until it’s boiling then lower the heat and simmer for approximately 2 hours or until the beef is tender. Stir in the corn and beans and heat till it’s boiling again. In a large bowl combine the flour, chili powder and baking powder adding the butter and mix everything together until it looks like breadcrumbs. Then add the skim milk all at once and stir using a fork until it’s is moist throughout. Then using a tablespoon add the batter on top of the boiling stew and cook this uncovered for approximately 10 minutes and then cover it and cook for another 10 minutes or as long as it takes until the dumplings are done. This makes approximately 8 servings each having about 412 calories.
Mexican Tortilla High-Rise*
- Ingredients:
- Extra lean ground beef – 1 pound
- One package of taco seasoning
- Whole wheat tortillas – 6 inches size – 5 of them
- Low-fat cheddar cheese grated – 5 ounces
- Low-fat Monterey jack cheese grated – 5 ounces
- 4 ounces of sliced olives
- 4 ounces of chopped green chilies
- 1/2 cup of chopped onion
- 1 Teaspoon of olive oil
Start by preheating are all been to 350°F. Brown the meat and then add the taco seasoning by following the instructions of course on the packet. Later your tortillas in a 9 inch pie pan that you have sprayed where nonstick olive oil spray. We start with the tortillas, spread with one quarter of the meat, cheese, chilies, onions and olives and repeat this 4 times. Brush the top of 30 or to use with olive oil and bake this for approximately 30 minutes or until the top is golden brown. This makes approximately 6 servings each having about 420 calories.
Fajita Tacos – Low Calorie Recipe – under 400 Calorie Recipe*
- Ingredients:
- Olive Oil – 2 Tablespoons
- Ground Cumin – 2 Teaspoons
- Beef Round Steak – 1 Pound Cut Into Strips
- Green Bell Pepper – 1 1/2 Cups
- Red Bell Peppers – 1 1/2 Cups
- Sliced Onion – 1 Cup
- 8 Corn Tortillas
- Salsa – ½ Cup
- Sour Cream – 1/4 Cup
Let’s begin by sautéing the garlic, cumin and olive oil in a skillet for about one minute and then add the steak strips and cook for approximately 5 minutes. Next add the green pepper, red pepper and the sliced onions and cook for approximately another 8 minutes. Place the mixtures into the tortillas, fall them up and then top with the salsa and sour cream. This makes approximately 4 servings each with about 390 calories.
Enchiladas – Casserole Slow Cooker Style*
- Ingredients:
- Extra lean ground beef – 1 pound
- chopped onion – 1 cup
- Chopped red bell pepper – 1 1/2 cups
- Chopped green bell pepper – 1 ½ cups
- Frozen corn – 10 ounces
- Pinto beans – 2 cups
- Black beans – 2 cups
- No salt added tomatoes – 2 cups
- Diced green chilies – 4 ounces
- Chili powder – 1 teaspoon
- Ground cumin – 1 teaspoon
- Black pepper – 1/2 teaspoon
- Low-fat cheddar cheese shredded – 3 ounces
- Low-fat Monterey Jack cheese shredded – 3 ounces
- 6 whole wheat tortillas – 6 inches
Let’s begin this fantastic recipe by browning the beef, green and red bell peppers and the onions in a skillet. Add all of the remaining ingredients of course except for the cheese and tortillas and bring to a boil, reduce the heat and cover it and let it simmer for about 10 minutes. Then while this is happening combine all of the cheeses and the ball and mix them together nicely. In the slow cooker let’s layer about 3/4 cup of the beef mixture, one tortilla and about 1/4 cup of the cheese. Repeat these layers until all of your ingredients are used then cover it and let it cook for approximately 5 – 7 hours. This makes about 8 servings each having approximately 406 calories.
Steak Salad Mexicans Style*
- Ingredients:
- Sour cream – 1/2 cup
- Salsa – 1/2 cup
- 2 tablespoons of cilantro divided separately
- 1 cup of kidney beans that have been rinsed and drained
- Low-fat Monterey Jack cheese – 1/2 cup
- Sliced green onion – 1/4 cup
- 8 ounces of beef round steak – cooked and sliced
- One small head of shredded iceberg lettuce
- 5 thinly sliced radishes
- one peeled and sliced avocado
- 2 ounces of tortilla chips
This recipe is so tasty it’s almost unbelievable that one serving is only 368 calories. Start the recipe by combining your sour cream, salsa and 1 tablespoon of cilantro in a bowl, mix it together nicely and then set this on the side. In another bowl combine the beans, green onions, cheese and the other tablespoon of cilantro and mix this nicely. When you’re ready to serve a ring bean mixture, beef, lettuce, radishes, avocado and tortilla chips on 4 separate dishes and topped them with the sour cream and salsa mixture. As you would expect 4 separate dishes means this makes 4 servings each having approximately 368 calories.
Dutch Oven Mexican Beef Stew – Low Calorie Recipe*
- Ingredients:
- Olive oil – 2 tablespoons
- Red wine vinegar – 3 tablespoons
- Beef round steak, cubed – 1 1/2 pounds
- Red wine – 1 cup
- Minced onion – 1 cup
- One bay leaf
- One garlic clove, minced
- ½ teaspoon of dried oregano
- 1 teaspoon of ground cumin
- Black pepper – 1/4 teaspoon or to your taste
- No salt added tomato sauce – 1/2 cup
- 4 medium potatoes that you have cut into cubes
- Sliced carrots – 1/2 cup
Start by sautéing your onion, garlic and oil in a Dutch oven. Then add everything else except for the potatoes and carrot. Cover this and let it simmer for about 1 1/2 hours or until the meat is thoroughly tender. About half an hour before the meat is ready add your carrots and potatoes. This makes 6 servings each having 414 calories.
Steak and Vegetables Spanish-Style*
- Ingredients:
- Beef round steak – 1 pound
- Sliced onion – 1 cup
- Chopped celery – 1/2 cup, divided
- Green bell pepper sliced into rings – one cup, divided
- Dried parsley – 2 teaspoons
- 1 tablespoon of Worcestershire sauce
- Dry mustard – 1 tablespoon
- Chili powder – 1 tablespoon
- No salt added tomatoes – 4 cups, divided
- 2 1/2 teaspoons of minced garlic, divided
- 2 medium baking potatoes
- Green beans – 1 pound fresh
- Let’s begin by cutting your steak into serving size pieces and place the steak pieces in an ovenproof casserole. Top the steak with the onion, celery and green bell pepper. Combine the parsley, dry mustard, chili pepper, 2 cups of tomatoes, 2 teaspoons of minced garlic and the Worcestershire sauce. Pour the server to mee and cover. Cook at 300°F until the steak is tender. This usually takes about 1 1/2 hours. Why all your steak is cooking you can bake microwave the potatoes. Combine the beans, 2 cups of tomatoes and 1/2 teaspoon of minced garlic in a sauce pan and simmer until the beans our done, approximately 30 minutes or so. Then place one quarter of the beans and steak and half of the potatoes on each plate. You can even serve the sauce from the steak over the top of your steak and potatoes because it’s really delicious. This makes’s 4 servings each having approximately 374 calories.
Sweet and Sour Beef*
- Ingredients:
- Beef round steak – 2 pounds cut into 1 inch cubes
- 2 tablespoons of olive oil
- No salt added tomato sauce – 16 ounces
- Chili powder – 2 teaspoons
- Paprika – 2 teaspoons
- Stevia – ¼ cup
- Cider vinegar – 1/2 cup
- Sugar-free Molasses – 1/4 cup
- 2 cups of sliced carrots
- 2 cups of chopped onion
- Green bell pepper – 3 cups cut into squares
- Start this yummy recipe by browning your meat in hot oil in a skillet and then move it over to a slow cooker. Next add all of the other ingredients and mix everything well. Cook this for approximately 6 – 7 hours on the low setting. This makes 6 servings each having approximately 366 calories.
Stir-fried Beef and Spinach*
- Ingredients:
- Brown rice – 6 cups cooked
- 1/2 pound of beef round steak with the fat trimmed off
- 2 tablespoons of low-sodium soy sauce
- 1/4 teaspoon of 5 spice powder
- 1/4 cup of low-sodium beef broth
- 2 teaspoons of cornstarch
- 1 tablespoon of olive oil
- 1 teaspoon of grated ginger root
- 1 pound of fresh spinach
- 1/2 cup of sliced water chestnuts
Start by cooking your rice and then cut the beef and thin strips. Combine the soy sauce, beef and 5 spice powder and let them blend together at room temperature for about 5 minutes. In a bowl blend the broth and cornstarch and set his own side. Preheat the walk or even just a large skillet over high heat and add the oil, stir-fry the ginger root for approximately 30 seconds then add half of the beef and stir-fry for 2 – 3 minutes until the beef is brown. Remove the beef and stir-fry the rest. Return all of the beef to the walk, stir in the cornstarch and cook until it’s thick and bubbly. Then stir in the spinach and chestnuts and cook for 1 – 2 minutes. Finally serve it over top of the rice. This makes approximately 6 servings each having about 419 calories.
Grilled Soy and Ginger Flank Steak with Vegetables*
- Ingredients:
- Flank steak – 1 pound
- Minced fresh ginger – 1 tablespoon
- Minced garlic – 2 teaspoons
- Low sodium soy sauce – 1/4 cup
- Dry red wine – 3 tablespoons
- Honey – 1 tablespoon
- 4 ears of corn
- 4 red bell peppers, halved
- 8 ounces of whole mushrooms
We are going to begin this delicious recipe by placing your steak in a 1 gallon plastic freezer bag and add all of the remaining ingredients except the vegetables. Seal the bag and turn and shake the bag to code everything. Then lightly oil a barbecue grill and preheat to very hot. Open the plastic freezer bag and remove the steak and keep the marinade for the vegetables. Next to cook the steak turning once, until it’s done to your liking. Usually it takes about 15 minutes total for medium – rare. When you are ready to serve slice the beef diagonally across the grain into very thin slices. Add the husk corn, the red bell peppers that you have cut in half and removed the seeds and the mushrooms all to the marinade after removing the steak and then cook on the grill. Turning occasionally until it’s all slightly browned. This makes about 4 servings each having approximately 418 calories.
Asian Pot Roast and Vegetables*
- Ingredients:
- Beef chuck roast – 2 pounds
- 1 tablespoon of olive oil
- Low-sodium beef bouillon – 2 teaspoons
- Low sodium soy sauce – 1/2 cup
- 2 tablespoons of Sherry
- 1/2 teaspoon of garlic powder
- 1/4 teaspoon of ground ginger
- 1 cup of sliced onion cut into strips
- 1 cup of red bell pepper sliced into strips
- 1 cup of sliced carrots
- 1/2 pound of green beans
- 3 tablespoons of cornstarch
- 3 tablespoons of cold water
This is a great recipe it has an Asian flavor and it’s cooked in a slow cooker instead of the usual stir-fry type of Asian recipe. Start by browning the beef on all sides in a skillet in the oil. Mix together your soy sauce, broth, Sherry and your spices. Place your vegetables at the bottom of your slow cooker and place the meat on top. Pour the sauce over top and cook on low for 8 – 10 hours or on high for 5 – 6 hours. Remove the meat and the vegetables, turn the heat to high stir the cornstarch into water and add to the slow cooker. Cook until the sauce is slightly thickened, this usually takes about 15 – 20 minutes. Separate the meat into 6 serving pieces and spoon the sauce over top of the meat and vegetables. Again this makes 6 servings each having about 415 calories.
If you need help losing weight call us for your free medical weight loss consultation at 215-821-7336.
Our medical weight loss program includes weight loss pills like:
- Phentermine
- Adipex
- Bontril
- Phendimetrazine
- Belviq
- Qsymia
- Topamax
- Topiramate
- Contrave
- Combined with Vitamin B12 injection therapy and a diet and exercise plan made specifically for your metabolism and body type.
Most of our patient seem to lose the most weight with the Phentermine and Phendimetrazine appetite suppressant medications.
These recipes are taken from a great cookbook by Dick Logue called 500 400 – Calorie Recipes. It has lots of great low calorie recipes and should definitely be in your kitchen.
