4 Low Calories Meal Swap Recipes (gluten free)

It seemed the world was needing more Meal Swaps – Eat This // Not That recipes. As someone who needs a mountain of veggies in order to feel full this was right up my alley. High volume, low calorie meals are my lifestyle. Every meal needs to be a feast in my world.

A few months back I did 3 Vegan HUGE Low Calories Recipes so if you like this you might like that! I also made an epic 10 Vegan Snacks Under 250 Calories post.

4 Low Calories Meal Swap Recipes (gluten free) - UNDER 200 Calories! - High volume, Low Calorie Meals, Low Fat, Low Carb, Low Keto - Vegan Un-Chicken Salad Lettuce Wrap - Banana Smoothie - Fresh Spring Rolls - Vegan Eggless Egg Salad - Rich Bitch Cooking Blog

This recipes are low calorie but happens to be low carb, low fat and keto friendly (depending on the recipe below). These are gluten free and super delicious.

4 Low Calories Meal Swap Recipes (gluten free) - UNDER 200 Calories! - High volume, Low Calorie Meals, Low Fat, Low Carb, Low Keto - Vegan Un-Chicken Salad Lettuce Wrap - Banana Smoothie - Fresh Spring Rolls - Vegan Eggless Egg Salad - Rich Bitch Cooking Blog

Vegan Un-Chicken Salad Lettuce Wrap – 193 Calories!
Anyone ever try to eat a “lettuce wrap” where its not exactly wrapped? When I eat a messy pile of lettuce pretending to take the place of bread it annoys me 100% of the time. It’s messy and I hate managing a meal instead of simply enjoying it. And I say manage because the piles of lettuce keep falling everywhere & the foods that it’s holding keeps jumping off the lettuce. It drives me up the wall. BUT!!! laying out a sheet of parchment paper and making a huge tortilla sized overlay of lettuce, rolling it tight and holding it together with paper is AHHHH-MAZ-ING. I’m soooo into this. I can’t even describe! I wish everywhere that sold burritos had this option. I understand why they don’t. You have to have a huge head of iceberg (I’ve heard other lettuce don’t work as well) blah blah blah. When you eat this peel the paper off one bite at a time so your wrap stays secure.

The calories on this huge wrap are for ALL of the veggies and half of the un-chicken salad mix. I found Just Mayo (that’s the brand name) is half the calories as Follow Your Heart mayo brand so now I can use twice as much (thank god).

4 Low Calories Meal Swap Recipes (gluten free) - UNDER 200 Calories! - High volume, Low Calorie Meals, Low Fat, Low Carb, Low Keto - Vegan Un-Chicken Salad Lettuce Wrap - Banana Smoothie - Fresh Spring Rolls - Vegan Eggless Egg Salad - Rich Bitch Cooking Blog

1 can hearts of palm, 4 TB vegan mayo (60g), spices/salt (onion, garlic & celery seed), 188g iceberg lettuce leaves, 20g shredded carrots, 1 sheet parchment paper + condiments like pickles or banana peppers

  1. Chop hearts of palm and mix with spices, salt and mayo. You can use your fork to break the hearts of palm into smaller pieces if needed.
  2.  Remove the root core piece from a whole head of iceberg lettuce. Lay a TON of lettuce over the parchment paper so that they create a large circle.
  3. Add your fillings (I used half the hearts of palm mixture) and carefully fold the lettuce over the filling. Use the parchment paper to tighten, tuck and roll everything closed. Watch video for demo. ENJOY

4 Low Calories Meal Swap Recipes (gluten free) - UNDER 200 Calories! - High volume, Low Calorie Meals, Low Fat, Low Carb, Low Keto - Vegan Un-Chicken Salad Lettuce Wrap - Banana Smoothie - Fresh Spring Rolls - Vegan Eggless Egg Salad - Rich Bitch Cooking Blog

Vegan Low Calories Banana Smoothie – 16 oz for 130 Calories!
The photo doesn’t show all 16 oz because I spilled half of it. If you want a low calorie smoothie that’s thick and NOT WATERY (sorry for yelling) then buy xanthan gum. It’s a little pricey at whole foods but you really only need 1/8 ts for this recipe so it will last you a long time. I found a super cheap bag at natural groceries in their bulk area where the bags are store labeled.

Chocolate Drink: I make these MASSIVE drinks in the blender where I take a whole tray of ice, 2 cups of unsweetened vanilla almond milk, cold water, dash of cocoa powder, alternative sweetener & xanthan gum. It’s sooo thick and filling. It makes 1 quart + 1 pint for 80 calories. I’ll drink it over the course of day as an afternoon snack and a post dinner sweet drink.

Plus its 16 oz of almond milk, 8 oz of cold water and 12 oz of ice. It’s the greatest way for me to get hydrated when I’m resisting drinking another glass of water. But I showed a smaller version of that in 10 Vegan Snacks Under 250 Calories so I debated if I should show it again in todays video. Now that I have a great blender I think I make it a little differently than what I showed in the past.

*Quick word of caution* for anyone using xanthan gum. Start small! I’m talking use 1/8 ts to start. Depending on the amount of liquid your using 1/8 ts could be perfect while using twice as much (1/4 ts) might make it crazy thick and jelly like. Thick sounds good but when it’s thick with no fat it’s kind of….. gross.

4 Low Calories Meal Swap Recipes (gluten free) - UNDER 200 Calories! - High volume, Low Calorie Meals, Low Fat, Low Carb, Low Keto - Vegan Un-Chicken Salad Lettuce Wrap - Banana Smoothie - Fresh Spring Rolls - Vegan Eggless Egg Salad - Rich Bitch Cooking Blog

226g frozen strawberries, 12 oz vanilla almond milk (unsweetened), 1/8 ts xanthan gum, alternative sweetener of choice (using a frozen banana and/or agave makes this even better but adds calories so I’ll leave that up to you)

  1. Blend everything together in a high speed blender. Add more liquid if needed to blend smoothly in a cheap blender. ENJOY

4 Low Calories Meal Swap Recipes (gluten free) - UNDER 200 Calories! - High volume, Low Calorie Meals, Low Fat, Low Carb, Low Keto - Vegan Un-Chicken Salad Lettuce Wrap - Banana Smoothie - Fresh Spring Rolls - Vegan Eggless Egg Salad - Rich Bitch Cooking Blog

Vegan Fresh Spring Rolls – 74 Calories (both, no dipping sauce)
I love these with an almond butter “peanut” sauce! But I have  7 Vegan Dipping Sauces (3 Creamy/4 Fat Free) if you need options. While the spring rolls are a bit plain on their own the wrappers have a nice saltiness to them, the raw veggies are really refreshing and additions like pickled veggies can add a lot. I love these and don’t know why I don’t eat them more often. Rice paper is so fancy. I hope to up my skills and make beautiful and dazzling spring rolls one day.

4 Low Calories Meal Swap Recipes (gluten free) - UNDER 200 Calories! - High volume, Low Calorie Meals, Low Fat, Low Carb, Low Keto - Vegan Un-Chicken Salad Lettuce Wrap - Banana Smoothie - Fresh Spring Rolls - Vegan Eggless Egg Salad - Rich Bitch Cooking Blog

2 rice paper wrappers, 50g shredded lettuce, 8g shredded carrots + pickled veggies, fresh herbs

  1. Wet rice paper under warm running water til soft. This takes less than a minute.
  2. Add filling, wrap and roll. ENJOY

4 Low Calories Meal Swap Recipes (gluten free) - UNDER 200 Calories! - High volume, Low Calorie Meals, Low Fat, Low Carb, Low Keto - Vegan Un-Chicken Salad Lettuce Wrap - Banana Smoothie - Fresh Spring Rolls - Vegan Eggless Egg Salad - Rich Bitch Cooking Blog

Vegan Eggless Egg Salad + Greens – 182 Calories Total
How have I never had vegan egg salad? And how have I never cooked vegan follow your heart eggs in the microwave before? Dude, sooo easy. Sign me up for less work and less clean up any day of the year. I haven’t tried the new Follow Your Heart egg powder since they changed their recipe. Such an easy recipes 🙂

4 Low Calories Meal Swap Recipes (gluten free) - UNDER 200 Calories! - High volume, Low Calorie Meals, Low Fat, Low Carb, Low Keto - Vegan Un-Chicken Salad Lettuce Wrap - Banana Smoothie - Fresh Spring Rolls - Vegan Eggless Egg Salad - Rich Bitch Cooking Blog

1 vegan egg (2 TB follow your heart powder), 1/2 cold water, 2 TB vegan mayo, 1 TB mustard, lettuce, couple tomatoes, fresh dill garnish

  1. Mix egg powder with water. Pour into oil sprayed bowl and microwave about two minutes or until cooked.
  2. Carefully cut up hot vegan egg and let cool in fridge
  3. Mix cool egg with vegan mayo, mustard. Place egg salad on lettuce and garnish with tomatoes and fresh herbs. ENJOY
Advertisements

6 comments

  1. Am I the only one who is confused on just HOW the meals on the left have that many calories in such a small portion?
    How on earth is a Strawberry smoothie nearly 500 calories? Did they add like 4 bananas with it?

    Now even though I have to gain weight rather than the opposite, I am interested in seeing more of these videos in the future. That low cal smoothie looks great to go with my porridge breakfast.

    • It’s no mystery to me how to get a lot of calories in such a small serving. I could make any meal high calorie with my eyes closed.

      I’m always tweaking meals that I eat to see what I can pull out to lower the calorie count since my default is towards foods that are calorie dense. I love calorie dense meals! I also love high volume low calorie meals 🙂

      Dude a nice high calorie smoothie is divine! Remember that chocolate coconut one I made for the blog a while back? sooooo decadent!

  2. I am seriously SO excited to see such an alternative use of the Vegan Egg, I can’t WAIT to try this! Your apartment stories made me cackle, I LOVE my home but living in the scorching heat of SoCal in the summer is brutal, and my kitchen has full western sun exposure, so my cupboards get to be about 115 degrees and I have to put a high powered fan blowing on all my food every night to cool it off! Ugh! But ultimately, the pros outweigh the cons, even though we occasionally hear gunshots, too, lol!

    • ha! so I’m not the only one who hears the rowdy-ness of the world around them.

      Dude you dont have an a/c unit? 115 is hardcore! Dallas weather is crazy too. My parents dont use their A/C.

      We have a fan in every room!

      • We do have a couple of AC units but not central and our building is old with no insulation in the walls so… it gets really hot in certain areas of the place regardless of the AC and many fans! It’s like a science project trying to figure out the best way to angle the fans at what time of day. I hate the summer-always have-and anxiously await the change of seasons when it’s quiet again with no fans constantly running!

        • no insulation? dude you are the real deal! I need to know more about your life. Tell me everything you want to share (or point me to a blog or video if you have one).

          Dude you’re living kind of extreme. I need more details.

Leave a Reply