Easy meal ideas
Below are some lower calorie meals to inspire your journey. Adjust quantities to meet your energy needs.
To be clear, we don’t count calories at JINJERLI, but we do learn about the energy in our food.
Breakfast
(Approximately 300cal)
Images are representations only, not of specific meals
267 kcal | 9.3g protein | 30g carb | 11.2g fat | 5.7g fibre
peanut toast & apple
- Wholegrain bread, 1 slice (40g)
- Peanut butter, 1 tbsp (20g)
- Apple, half (90g)
Suggestions & cautions
- You can subsitute peanut putter for other nut butters to add diversity
- If you can afford the calories, a little honey can be nice
- The type of bread and the amount of peanut butter could push this meal into higher calories. It is best to learn early on what a tablespoon of peanut butter looks like, and the calories of a slice of your favourite bread.
- Don't add margarinr or butter, the nut oils do all the work here.
200 kcal | 20.5g protein | 22g carb | 4.2g fat | 2.7g fibre
Greek yogurt w/ berries & oats
- Greek yogurt, reduced fat, plain (200g)
- Mixed berries, frozen (50g)
- Rolled oats (15g)
Suggestions & cautions
- Seeds and nuts could be added instead of oats check
- A scoop of protein powder will up your protein and your calories and add flavour - slim-it protein is 70cal per scoop for 10g protein
- Full fat yoghurt will add calories
- When substituting check for calorie equivalents
254.5 kcal | 8.1g protein | 24.9g carb | 12.8g fat | 6.3g fibre
Avocado toast
- Wholegrain bread, 1 slice (40g)
- Avocado (50g, roughly 1/4)
- Cherry tomatoes (40g)
- Feta (20g)
- Balsamic glaze, 1 tsp (5g)
Suggestions & cautions
- sprinkle some seeds on top
- Also good for lunch
- white bread is less healthy and less filling but it's your choice to use it occassionally
- When substituting check for calorie equivalents
278 kcal | 19.2g protein | 18.1g carb | 12.2g fat | 3.4g fibre
eggs and toast
- Wholegrain bread, 1 slice (40g)
- Eggs, 2 large (116g)
- Cherry tomatoes (40g)
- Baby spinach (20g)
Suggestions & cautions
- Boiled or poached eggs are your healthiest options
- If you are using oil, opt for olive on low heat (and very little
- add low cal hot sauce which can help boost your metabolism
- have your eggs however you like but be catious of added oils
- Watch your sauces and spreads. That is where the calories add up
260 kcal | 20g protein | 21.9g carb | 14.3g fat | 4.3g fibre
Tofu Scramble
- Firm tofu (100g)
- Wholegrain bread, 1 slice (40g)
- Cherry tomatoes (40g)
- Baby spinach (20g)
- Vegan chicken stock powder, 1/2 tsp (2g)
- Turmeric, 1/4 tsp (1g)
Suggestions & cautions
- You can cook the scrambled tofu without oil by stewing it in aturmeric and chicken stock. The tofu takes on the flavours and water evaporates
- add low cal hot sauce which can help boost your metabolism
- Watch your sauces and spreads. That is where the calories add up
295 kcal | 22.75g protein | 36.2g carb | 5.8g fat | approx 3.3g fibre
On-the-go protein shake
- Milk, reduced fat (250ml)
- 50ml water
- Banana, 1/3 (40g)
- Bondi Protein Co Slim It, 2 scoop (40g)
- Baby spinach (20g)
- Rolled oats (15g)
Suggestions & cautions
- I have named a protein company as this is my preference, but you can use any you choose
- Subsitute your milk of choice
- Good for on the go, but less likely to be filling
300kcal | 12.3g protein | 41g carb | 7.1g fat | 5.7g fibre
Porridge with banana & chia
- Rolled oats (30g)
- Milk, reduced fat (200ml)
- Banana, sliced (40g)
- Chia seeds (5g)
- Cinnamon, to taste
- 2 Tablespoons of low fat greek yoghurt
Suggestions & cautions
- Monk fruit sugar and erythritol are low cal natural sweeteners that I always add to my porridge
- I also like adding a pinch of salt
- This same meal can be made as overnight oats. Simply mix cold and put in the fridge - no cooking required
Lunch
(Approximately 400-500cal)
254.5 kcal | 8.1g protein | 24.9g carb | 12.8g fat | 6.3g fibre
Avocado toast
double recipe for a lunch or dinner portion or add fruit or other foods to get to about 450cal.
- Wholegrain bread, 1 slice (40g)
- Avocado (50g, roughly 1/4)
- Cherry tomatoes (40g)
- Feta (20g)
- Balsamic glaze, 1 tsp (5g)
Suggestions & cautions
- sprinkle some seeds on top
- Also good for lunch
- white bread is less healthy and less filling but it's your choice to use it occassionally
- When substituting check for calorie equivalents
407 kcal | 35.8g protein | 23.3g carb | 18g fat | 4.6g fibre
Tuna sandwich
- Rye bread, 2 slices
- Tomato, 2 slices
- Nando's Perinaise
- Colby cheese, 2 slices (40g)
- Pickle slices, no sugar
- Rocket, handful
- Wild Seas tuna, small tin (~95g, springwater, drained)
Suggestions & cautions
- Substitute in a veggie source easily like egg or tempeh
- Choose your favourite salad ingredient
- I like to add half an apple for my sweet treat after.
- To reduce calories, remove the cheese. it is 150 cal in this sandwich
410 kcal | 22g protein | 38g carb | 18.5g fat | 8.2g fibre
Scramble hash
Perfect for using up whatever roast veggies from last nights dinner
- Scrambled tofu recipe
- your choice of roast vegetables
- crumbled feta (40g)
Suggestions & cautions
- You can cook the scrambled tofu without oil by stewing it in aturmeric and chicken stock. The tofu takes on the flavours and water evaporates
- add low cal hot sauce which can help boost your metabolism
- Watch your sauces and spreads. That is where the calories add up
449 kcal | 15.7g protein | 43.2g carb | 26.8g fat | 9.3g fibre
Full list of ingredients in recipe
Suggestions & cautions
- You can cook your roast vegeatbles and onion in advance and store for your salad.
- Watch the calories that come from oils and nuts. They are excellent for nutritional reason but can easily add up.
260 kcal | 20g protein | 21.9g carb | 14.3g fat | 4.3g fibre
Tofu Scramble
double recipe for a lunch or dinner portion or add fruit or other foods to get to about 450cal. Adding avocado, or air fried potatoes
- Firm tofu (100g)
- Wholegrain bread, 1 slice (40g)
- Cherry tomatoes (40g)
- Baby spinach (20g)
- Vegan chicken stock powder, 1/2 tsp (2g)
- Turmeric, 1/4 tsp (1g)
Suggestions & cautions
- Watch your sauces and spreads. That is where the calories add up
- add low cal hot sauce which can help boost your metabolism
Dinner
(Approximately 400-450cal)
410 kcal | 22g protein | 38g carb | 18.5g fat | 8.2g fibre
Scramble hash
Perfect for using up whatever roast veggies from last nights dinner
- Scrambled tofu recipe
- your choice of roast vegetables
- crumbled feta (40g)
Suggestions & cautions
- You can cook the scrambled tofu without oil by stewing it in aturmeric and chicken stock. The tofu takes on the flavours and water evaporates
- add low cal hot sauce which can help boost your metabolism
- Watch your sauces and spreads. That is where the calories add up
476 kcal | 46g protein | 37.5g carb | 14.7g fat | 7.5g fibre
Meat & 3 veg
It's a classic and easy to make. Use a rule of about 1/3 protein, 1/3 starchy veg, 1/3 other veg like broccoli and beans.
Suggestions & cautions
- Swap meat for grilled tofu to make it vegetarian
- I find a combination of steamed and grilled begetable to be best. Season appropriately and if you have the calories to spare, add butter.
- add low cal hot sauce which can help boost your metabolism
- Watch your sauces and spreads. That is where the calories add up
390 kcal | 21.5g protein | 66g carb | 5.3g fat
Full list of ingredients in recipe
Suggestions & cautions
- You can also add lentils
- Watch the calories that come from oils. They are excellent for nutrition reason but can easily add up.
531 kcal | 20.3g protein | 56.5g carb | 23.5g fat | 8g fibre
rainbow Rice bowl
It is really up to you waht you want to add to this bowl but my default is:
- 1 cup cooked basmati rice
- raw vegeatable - cucumber grated beetroot and carrot, avaocado
- fried tofu
- fried broccoli
- a mixure of nuts and seeds such as: sesame, cashew, pumpkin seeds
- soy sauce, hot sauce
Suggestions & cautions
- You can also add lentils
- Watch the calories that come from oils. They are excellent for nutrition reason but can easily add up.
Snacks
(Approximately 100-150cal)
Under 100 CAL
- Small banana — ~90 kcal
- Frozen grapes (~150g) — ~95 kcal
- Paddle Pop original — ~90 kcal
- Jarrah hot chocolate made with water — ~90 kcal
- Chobani plain Greek yoghurt, small tub (170g) — ~100 kcal (borderline)
- Edamame, ½ cup — ~100 kcal (borderline)
- Rice cake x1 with vegemite — ~50 kcal
- Watermelon, 2 cups — ~85 kcal
100 - 150 CAL
- Apple with 1 tsp peanut butter — ~120 kcal
- Babybel light x2 — ~100 kcal
- Corn thins x3 with avocado smear — ~130 kcal
- Small tin tuna on 1 rice cake — ~120 kcal
- Boiled egg x2 — ~140 kcal
- 2 squares dark chocolate (70%+) — ~110 kcal
- Rice cakes x2 with cottage cheese and tomato — ~120 kcal
- Ski D’lite yoghurt + small handful berries — ~120 kcal
150 - 200 CAL
- Skinny cow ice cream bar — ~130 kcal (borderline, some flavours hit 150+)
- Vita-Weat x3 with cottage cheese and tomato — ~160 kcal
- Small handful mixed nuts (~20g) — ~120 kcal (borderline)
- Hummus (~3 tbsp) with veggie sticks — ~170 kcal
- Chobani flip yoghurt — ~180 kcal
- 1 boiled egg + 2 corn thins with avocado — ~190 kcal
Special mention
Mayvers Low Carb High Protein Bars
(100–150 kcal)
These are a great choice if you are wanting a sweet treat.
- Salted Caramel — 116 kcal | 11g protein | 13g carb | 4.3g fat
- Cookies & Cream — 116 kcal | 12g protein | 13g carb | 4g fat
- Choc Mint Biscuit — 116 kcal | 11.4g protein | 1g carb | n/a fat
- Peanut Caramel — 122 kcal | 11.3g protein | 1.6g carb | n/a fat