What You Should Know About Counting Calories

Counting Calories

When you eat each day it’s important to count calories for each and every meal that you have. If you make things at home you should count calories in every single ingredient, including sauces and oils. Divide portion sizes so that you are accurate with how many calories you eat and make sure you don’t forget to record every single thing that you consume.

You get to make the choices of what you eat for each of the different meals. This means that if you want to eat something high in calories for dessert, you will be able to eat less all throughout the day. Just remember that you should end up with a certain number of calories at the end of the day. Also, keep in mind that there are a lot of food exchanges you can make to save calories. For example, eating a low-calorie wrap in the morning instead of a big tortilla can save you roughly 200 calories.


– Coffee or Tea (no sugar and no milk/cream) – 0 cals
– 1 egg and 1 egg white – 90 cals
– 1 low carb wrap – 90 cals
– Low calorie fruit cup – 50 cals

Enjoy the eggs cooked any way you would like and put them into the wrap with pepper and hot sauce if desired. This breakfast will only be around 230 calories and will keep you full for a while.


– 1 serving low calorie chips (Veggie Straws, Special K) – 150 cals or less
– 1 medium apple with 1 tablespoon peanut butter – 172 cals
– 1 mini bag of popcorn (DON’T add butter) – 100 cals


– Veggie burger in lettuce wrap with salad or small bag of chips – 300 cals
– Chicken pita with vegetables and low calorie dressing – 375 cals
– Salmon Salad with low calorie dressing – 275 cals

Mid-Day Snack

– Yogurt (low sugar and naturally flavored) – 100 cals to 150 cals
– Thin pretzels (one serving) – 120 cals
– Sliced strawberries and blueberries – 150 cals


– Spinach burgers with steamed mixed vegetables – 400 cals
– Crustless egg white quiche with vegetables – 250 cals
– Homemade chicken stir-fry – 380 cals

Dessert *Optional*

– Low calorie ice cream (Skinny Cow, Weight Watchers) – 100-150 cals
– Frozen yogurt (one serving) – 130 cals
– Banana with peanut butter – 200 cals

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