Here are 13 delicious low calorie recipes to help you lose 2-5 lbs a week with our medically supervised prescription weight loss program. Most patients tell us that our weight loss pills took away their hunger and cravings, but you still have to eat even if you are never hungry. For your free weight loss consultation call us at 215-821-7336.
Here are the delicious low calorie recipes:
Teriyaki Salmon and Vegetables Low Calorie Recipe*
Ingredients:
- Low sodium soy sauce – ¼ cup
- Rice wine vinegar – ¼ cup –
- Splenda or Stevia, sugar substitute – ¼ cup
- Garlic powder – ¼ teaspoon
- Ground ginger – ½ teaspoon
- Black pepper – ¼ teaspoon
- Salmon fillets cubed – 1 pound
- Sliced zucchini – 2 cups
- Quartered onions – 1.5 cups
- Red bell peppers – 1 ½ cups cubed
- Cauliflower florets – 2 cups
- Mushrooms sliced in half – 1 pound
- Olive oil – 2 tablespoons
- Cornstarch – 2 tablespoons
Combine your spices, soy sauce, vinegar and sugar substitute and stir until the sugar is totally dissolved. Place your fish in one plastic zip-lock type of plastic bag and vegetables in another one. Divide the sauce between the 2 bags. Then seal and marinate in the refrigerator for at least one hour, being sure to turn it while it is in the refrigerator occasionally. After it is chilled drain, keeping your sauce. Keep your oil in a wok or skillet and add the vegetables and stir-fry for approximately 5 minutes add the fish and stir-fry one more minute. Stir the cornstarch into the marinade you have set on the side and added to the walk and cook and stir until it’s thickened. This makes approximately 4 servings each having about 375 calories
Spicy and Sweet Fish*
Ingredients:
- Salmon fillets cut three-quarter inch thick – 1.5 pounds
- Honey – ¼ cup
- Low sodium soy sauce – ¼ cup
- Lemon juice – 2 tablespoons
- Sesame oil – 1 tablespoon
- Red pepper flakes – ¼ teaspoon
- Black pepper – ½ teaspoon
- Cooked brown rice – 3 cups
- Vegetable mix of broccoli and cauliflower steamed until it’s crisp and tender – 3 cups
Let’s begin by placing our fish in a glass or ceramic baking dish. Next combine the honey, soy, lemon juice, sesame oil, red pepper flakes and black pepper and pour this over top of your fish. Then cover with plastic wrap and marinate for approximately 30 minutes before cooking. Next add olive oil to skillet and heat and then place your fish into the skillet but the skin side down cover with a lid and let it cook checking every few minutes. Before the fish is totally cooked drizzle the marinade over top and cook for about another 3 minutes until your fish is thoroughly cooked. You can serve this with the cooked rice and your steamed vegetables. This makes approximately 6 servings each having about 400 calories.
Mexican Fish Under 400 Calorie Recipe*
Ingredients:
- Instant brown rice – 1.5 cups
- Salsa – 16 ounces
- Dried thyme – 1 teaspoon
- Red bell pepper sliced – 1 cup
- Yellow bell pepper sliced – 1 cup
- Catfish fillets – 1.5 pounds
- Black pepper – ¼ teaspoon
- Paprika – ½ teaspoon
- Fresh cilantro – 4 tablespoons
In a microwavable casserole dish stir your rice, salsa and thyme. Cover and microwave on high for 7 minutes, stirring about once or twice. Next starring the red bell pepper in place to fish fillets on top of the rice. Sprinkle with black pepper and paprika. Then cover and microwave on high for 4 – 5 minutes. Let this stand for about 5 minutes and garnish with your cilantro. This makes approximately 4 servings each having about 360 calories.
Teriyaki Fish with Rice and Broccoli*
Ingredients:
- All-purpose flour – ¼ cup
- Black pepper – ⅛ teaspoon
- Catfish fillets cut into 1 inch cubes – 12 ounces
- Olive oil – 2 tablespoons
- Low sodium soy sauce – ¼ cup
- Sugar substitute like Stevia or Splenda – ¼ cup
- Sesame oil – ½ teaspoon
- Chopped chives – ¼ cup
- Broccoli florets steamed until crisp and tender – 6 cups
- Cooked brown rice – 3 cups
Let’s start this great recipe by combining the flour and black pepper in a Ziploc plastic bag. Add your fish and shake it well to coat thoroughly. Heat the oil in a large skillet and add the fish and cook until it’s done. Next remove the fish from the skillet. Add the soy sauce and sugar substitute to the pan and cook and stir until the sugar substitute is melted. Then stir in the sesame oil and add the fish and chives and stir to make sure that your fish is coated well. Serve with broccoli over your rice. This makes 4 servings each having approximately 420 calories.
Tuscan Shrimp with White Beans*
Ingredients:
- Cannellini beans – 3 cups
- Olive oil – 4 tablespoons
- Peeled shrimp – ¾ pound
- Minced garlic – 1 teaspoon
- Diced green bell pepper – ½ cup
- Diced no salt added tomatoes – 2 cups
- Basil leaves – 10
- Lemon juice – 2 tablespoons
- Fresh parsley – 2 tablespoons
Let’s begin this great recipe by draining the beans over a bowl and keep the liquid. Put the white beans in a large skillet with just enough of their liquids to cover them. The next step is to add half of your olive oil to the pan and take it to a simmer. Heat the remaining oil in a large skillet over high heat and add the shrimp and cook for approximately one minute, tossing frequently. Remove the shrimp with the tongs to a bowl and add the garlic to the pan and sauté until the garlic is browned. Add the green bell pepper and cook for one minute next add the tomato and basil and stir briefly and then add the lemon juice. Cook for about one minute and then stir in the shrimp. Toss this well and cook briefly to reheat your shrimp. Then spoon your white beans onto a platter or for individual plates and top with the shrimp and sprinkle with parsley. This makes 4 servings each having about 430 calories.
This is a really good recipe because of all the vegetables in the beans it definitely satisfies your hunger and because of the shrimp gives your body lots of fantastic protein. It’s a great combination meal because it gives your proteins and lots of vegetables with lots of fiber and nutrients.
Shrimp with Peppers Low Calorie Recipe Under 400 Calories*
Ingredients:
- Cooked brown rice – 2 cups
- Red bell pepper thinly sliced – 1 cup
- Green bell pepper thinly sliced – 1 cup
- Thinly sliced lemon – 1
- Fresh thyme – ¼ cup
- Scallions halved lengthwise and sliced into 1 inch pieces – ¼ cup
- Red pepper flakes – ¼ teaspoon
- Olive oil – 2 tablespoons
- Peeled and deveined large shrimp – 1.5 pounds
- Paprika – ½ teaspoon
- Black pepper – ¼ teaspoon
Let’s begin this delicious recipe by preheating our oven to 450°F. Cook your rice. Then in a large bowl toss the red and green bell pepper, lemon, thyme, scallions, crushed red pepper and 1 tablespoon of the oil. Then spread on a baking sheet. Add the shrimp to the bowl and toss with the paprika, the remaining tablespoon of oil and black pepper. Add the shrimp into the red and green bell pepper on the baking sheet and roast until the shrimps are cooked through and the bell peppers are nice and tender, this should take approximately 10 – 12 minutes. When it’s done serve it over the rice. This makes 4 servings each having approximately 380 calories.
Shrimp Tacos with Citrus Cabbage Slaw*
Ingredients:
- Sugar-free orange juice – ¼ cup
- Lime juice – 2 tablespoons
- Low-fat sour cream – 2 tablespoons
- Black pepper – ¼ teaspoon
- Shredded cabbage – ½ pound
- Capricorn – 1 cup
- Chopped jalapeno pepper – 2 tablespoons
- Olive oil – 1 tablespoon
- Peeled and deveined medium shrimp – 1 pound
- 8 whole wheat tortillas – each 6 inches, warmed
- 2 cups of refried beans, see the recipe below this one
We’re going to start by whisking the orange and lime juices, sour cream and black pepper in a large bowl. Add the cabbage, corn and jalapeno peppers and toss to combine everything nicely together. Let this sit for about 10 minutes. While this is sitting heat the oil and a large skillet over top medium – high heat. Cook the shrimp until it’s opaque throughout, this normally takes anywhere from 2 – 3 minutes. Serve the shrimp with the tortillas, the slaw and the refried beans. This makes 4 servings each having about 380 calories.
Low-Calorie Refried Beans only 100 Calories*
Ingredients:
- Pinto beans – ½ pound
- Water – 2 cops
- Coffee – ½ cup
- Minced garlic – 1 teaspoon
- Diced onion – 1 cup
- Ground cumin – 1 tablespoon
- Chili powder – 2 teaspoons
- Dried oregano – 1 ½ teaspoons
This is a great recipe and let’s start by rinsing our beans and place them in a large ball covered with water overnight. The next morning train and placed the beans in a slow cooker along with the remaining ingredients. Stir well then cover and cook this for approximately 8 – 10 hours or until the beans are tender. When it’s cooked you can use a large spoon or a potato masher to mashed the beans until there the texture that you like. This makes about 8 serving each having approximately 100 calories.
Shrimp Pasta Salad*
This is a really great recipe it’s loaded with shrimp and vegetables which means it provides lots of great nutrition, will eliminate your hunger and cravings and it’s very very low in calories.
Ingredients:
- Shrimp – 2 pounds
- Whole-wheat pasta – 1 pound, you can use any shape of your choosing
- Dillweed – 1 tablespoon
- Chopped fresh basil – 1 tablespoon
- Low-fat mayonnaise – 2.25 cups
- Tarragon vinegar – 2 tablespoons
- Capers – ¼ cup
- Cooked peas – 2 cups
- Diced cucumber – 2 cups
- Diced red bell pepper – 1.5 cups
- Finely chopped scallions – ¾ cup
Let’s start by cooking and peeling and then deveined your shrimp. Cut the shrimp into bite-size portions. Cook your pasta and then drain a letter cool slightly. Grind the dill and basil together. Mix the mayonnaise, vinegar and capers with the dill and basil. In a large bowl mix your shrimp, pasta, peas, cucumbers, red bell pepper and scallions. Pour the dressing over top of the mixture toss everything gently and refrigerate. This taste the best when you make it the day before you are planning on serving it. So it’s best to keep it in the refrigerator for a full 24 hours before serving it will give you the best taste and flavor. This will make approximately 8 servings each having about 320 calories.
Shrimp Fried Rice*
Yes you heard me right I did say rice but it is acceptable to have a little bit of rice on the weight loss plan and this recipe is very good for us because the shrimp is definitely low in calories and does provide a good source of protein and the little portion of brown rice and the lots of extra vegetables provide the bulk fiber and nutrition to keep our body going all day long.
Ingredients:
- Cooked brown rice – 3 cups
- Sesame oil – 2 tablespoons
- Low sodium soy sauce – 2 tablespoons
- Minced garlic – 1 teaspoon
- Fresh ginger grated – 1 tablespoon
- Shrimp – three-quarter pound
- Bok choy – 4 cups
- Chopped snow pea pods – 1 cup
- Diced water chestnuts – ½ cup
- Shredded carrot – 1 cup
You’re going to first sauté the cooked brown rice, sesame oil, low-sodium soy sauce, minced garlic and fresh ginger for approximately 3 minutes. Then add the remaining ingredients and cook for about another 5 minutes or more children shrimp are pink and the vegetables are crisp and tender. This makes 4 servings each having approximately 390 calories.
Seafood Alfredo*
Ingredients:
- Shrimp – 8 ounces
- Scallops – 8 ounces
- Salmon fillets cubed – ½ pound
- Chopped garlic – 1 teaspoon
- Olive oil – 3 tablespoons
- Onions that you cut into wedges – 1 cup
- Sliced red bell pepper – 1 cup
- Broccoli florets – 1 cup
- All-purpose flour – 3 tablespoons
- Skim milk – 1 ½ cups
- Italian seasoning – 1 teaspoon
- Parmesan cheese – ¼ cup
- Cooked whole-wheat spaghetti – 8 ounces
Start by taking a large saucepan and sauté your shrimp, scallops, salmon, and garlic in 2 tablespoons of the olive oil until it’s cooked all the way through. Then remove and sauté your vegetables and the remaining oil, she together the flour and skim milk. Add to the pan along with the Italian seasoning. Cook and stir until thickened and just beginning to boil. Stir in the cheese and serve over top of the pasta. This makes 6 servings each having approximately 400 calories.
Shrimp Pasta Primavera*
Ingredients:
- Whole wheat fettuccine pasta – 8 ounces
- Olive oil – 1 tablespoon
- Broccoli florets – 2 cups
- fresh green beans – 4 ounces
- cut into strips red bell pepper – 1/2 cup
- peeled and deveined shrimp – 1 pounds
- Lemon juice – 1/4 cup
- low-sodium chicken broth – 1/2 cup
- 1 tablespoon of any type of sugar substitute like Stevia or Splenda
Let’s start this great recipe by first cooking or fettuccine and then draining all of the water. Next heat the oil in a large skillet and add your vegetables and cook for 3 to 4 minutes being sure to stir frequently. Stir in the shrimp and continue to cook for approximately four more minutes. Then in a small bowl combine the remaining ingredients into the shrimp mixture and cook 1 to 2 minutes or longer until it is thickened and bubbly. Finally start in the fettuccine and cook until it’s heated all the way through. This makes approximately four servings each having 380 cal.
Shrimp Bake*
- Ingredients:
- Cooked brown rice 1 cup
- Low sodium chicken broth – 2 cups
- Sliced celery – 1 Cup
- Chopped onion – 1/2 cup
- Olive oil – 2 tablespoons
- No salt added stewed tomatoes – 16 ounces
- Shelled shrimp – 1 & a half pounds
- Crumbled feta cheese – 3/4 cup
- Sliced ripe olives – 1/2 cup
- Dill weed – 1 teaspoon
First cook your rice using chicken broth instead of using water. Then in a large pan you are going to cook your celery and onion in oil until they’re tender. Next add the tomatoes, stir in the rice, one half of the shrimp, cheese, half of the olives and dill weed. Pour this into a 2-quart casserole dish and top with the rest of the shrimp and then bake uncovered at 350 degrees Fahrenheit for 25 minutes. When you’re ready to serve it you can garnish it with the rest of the olives, it makes 6 servings each having about 370 calories.
Some of the appetite suppressant medications and weight loss pills we use in our program our:
- Phentermine
- Adipex
- Bontril,
- Phendimetrazine
- Belviq
- Qsymia
- Topamax
- Topiramate
- Contrave
- Saxenda
- Xenical
*These recipes are taken from the cookbook 500 400 – Calorie Recipes by Dick Logue. It’s an awesome book for your kitchen.
