Light foods can be loosely described as foods that your body finds easy to digest and obtain nutrition from. A variety of fresh fruits and vegetables, some legumes, eggs, certain kinds of seafood, and chicken are common examples of light foods. These are also typically low in fats and spices.
Read below to find out what a light meal is and the recommended menu.
What is Light Meal?
Simple to digest and absorb by the body, light foods are a combination of healthy ingredients.
Some examples of light foods include leafy greens like lettuce and spinach, broccoli, tomato, beetroot, carrot, sweet potato, cucumber, eggplant, scallions, and other seasonal vegetables, as well as semolina, wheat pasta, wheat noodles, skinless chicken, fish, eggs, mushrooms, legumes, buckwheat, sorghum, quinoa, millets, brown bread, homemade multigrain bread, soy, tofu, almonds, walnuts, sunflower seeds,, herbs and spices, and limited amounts of olive oil, avocado oil, rice bran oil, and ghee.
How to Define a Light Meal Menu?
Lite
Some food companies put the word “lite” on their packaging, and restaurants may add the word to describe some of their meals. Manufacturers may use this fictitious term to get around rules while still claiming that their product is lower in fat and calories because the FDA has no restrictions regarding its use. By comparing the labels of the regular food and the lite version, you can accurately determine whether the food complies with FDA regulations.
FDA Definition
To assist consumers in fully comprehending the nutrients, fats, and calories they are consuming from their food, the FDA has put in place regulations. A food may not be labeled “light” unless it meets these FDA requirements: the fat content of a high-fat food has been reduced by at least 50%; the calories or fat content of a food with less than 50% fat has been reduced by 30% or 50%; or the sodium content has been decreased by at least 50%.
Baking Light
Butter or oil are typically used in baking recipes. Usually, using this ingredient results in a high-fat final product. A baking recipe’s caloric and fat contents can be significantly reduced by replacing the fats with nonfat yogurt or applesauce. Similar to stevia, using xylitol or stevia as a sweetener in baking will lower the sugar content. To reduce the amount of sugar and calories, swap baking chocolate for unsweetened cocoa powder. You can substitute two egg whites for one egg.
Substitution Examples
You can make a meal lower in calories and fat by making a variety of substitutions. For meatloaf or spaghetti sauce, substitute ground turkey for ground beef. When making sauces, swap whole milk for nonfat milk. Use low-fat cheeses like feta and part-skim mozzarella in place of high-fat cheeses like blue cheese and brie. Swap out the high-fat sour cream in recipes for yogurt. Try to replace some of the meat in your meals with beans and whole grains like quinoa and lentils. When dining out, select grilled foods over fried ones and broth-based over cream-based soups.
A Light Meal
When preparing a light meal at home, you typically reduce the calorie and fat content. This typically involves an alteration in the ingredients rather than a label reading exercise. Numerous recipes can be changed in order to satisfy a desire for a meal with fewer calories. There might be a sizable decrease in calories or fat after making certain substitutions.
10 Light Meals Recipes
Thai Basil Chicken
Do you want to eat something that is both incredibly quick and incredibly delicious and light at the same time? You can prepare this Pad Krapow Gai, also known as Thai Basil Chicken, in under 15 minutes and it is bursting with flavor.
Greek Chicken Souvlaki
The Mediterranean diet is so energizing, airy, and healthy. These flavorful Greek chicken kabobs are marinated in garlic, fresh herbs, and tangy lemon juice. They are served with a delicious homemade tzatziki dipping sauce. When you try different world cuisines, light dinners can be so flavorful and interesting.
Fasolada (Greek White Bean Soup)
Try this Greek white bean soup if you’re looking for a vegetarian option for a meat-free night. There are so many flavors in it. You will feel fantastic knowing you are eating something healthy, even with a large bowlful.
Grilled Chicken Cobb Salad With Honey Dijon
This Cobb salad with grilled chicken is loaded with delicious ingredients! Grilled chicken with the perfect amount of seasoning, crispy bacon, sliced eggs, and avocado, plus a quick and delicious honey dijon dressing! This Cobb salad is a delicious, hearty, and healthy option for lunch or a light dinner.
Chicken Provençal
The best way to prepare something with chicken thighs is to bake it until it is tender and delicious. Beautiful chicken that has been braised in white wine until it is a gorgeous golden brown color is surrounded by eye-catching green and black olives, plump cherry tomatoes, oh-so-French shallots, tangy capers, and lots of garlic and herbs. Absolutely delicious.
Moroccan Lentil Soup
With the help of this delicious soup, give your regular lentils an exotic makeover. Your perception of a bowl of lentils will be forever altered by the warm and flavorful combination of Moroccan spices. Excellent for making a large quantity of and storing for leftover lunches.
Farro Salad With Roasted Vegetables
Starting off this list with something simple, speedy, light, and incredibly delicious. This recipe for roasted vegetable-topped farro salad will win you over. It is the ideal substitute for those summer burgers because it is so cooling.. For busy weeknights, the ideal light dinner recipe.
Chicken Buddha Bowl
Need a nutritious meal to replace those burgers and ice cream cones from the summer? Try out this delicious and light Buddha Bowl. If you haven’t heard, Buddha bowls are currently all the rage!
Greek Steak Salad
Picture everything you love in one bowl: crunchy vegetables, tender steak, chewy grains, salty olives, and creamy feta. My Greek Steak Salad Bowl, there it is! This Greek Steak Salad Bowl is guaranteed to fill you up because it is loaded with tasty feta cheese, protein, and colorful, crunchy vegetables.
Chicken Lettuce Wraps
Nothing is as healthy and delicious as lettuce wraps. They are greatly favored by a lot of people. P.F. Chang is the source of inspiration for these incredibly fast chicken lettuce wraps. With a delicious peanut sauce on top, they are bursting with flavor in every bite.
Summary
You can easily make up for your missed meals by eating small, frequent meals throughout the day. Not only are these meals quick and simple to prepare, but they are also gentle on your digestive system.
FAQs
Is Dosa a Light Food?
Yes, dosa is a light dish. About 37 calories are in one serving of plain dosa. The stuffings, however, might increase the calorie content.
Is a Sandwich a Light Meal?
One definition of a light meal is a whole wheat sandwich with only vegetables. However, it contains additional calories from sauces and mayonnaise.
