Recipes for Healthy, Low Calorie Mini Meals

My Take Shape For Life Story

This blog was born as the result of looking for recipes for mini meals to use while transitioning off of Take Shape for Life (powered by Medifast) and not finding any! The premise of Take Shape For Life is eating 6 small meals every 2-3 hours each day, but while on the weight loss program, 5 out of the 6 meals are pre-packaged Medifast Meal Replacements (like shakes, bars, pudding, soup, chili, etc). When you reach your goal weight, you can transition off the Medifast Meal Replacements and that’s where this blog comes in. My goal is to provide simple, healthy and low- calorie recipes in small amounts that allow you to eat more frequently during the day and who doesn’t love to eat! Based on Dr. Wayne Anderson’s book, Dr. A's Habits of Health, and the companion guide, Living a Longer, Healthier Life, I will hunt down recipes for mini meals and provide tips and support for those also on the Take Shape For Life journey. Come join me at Simply Mini Meals!

Chia Seed Banana Muffins

While checking out some of my favorite blogs, I stumbled across a recipe for Chia Seed Banana Muffins from Skinnyluscious. I actually had everything on hand except for one small problem. We only had one ripe banana and not three! So I took it upon myself to “adjust” the recipe a little and here is what I came up with! The photo is courtesy of Skinnyluscious and view the complete post here.

Chia Seed Banana Muffins
Nutrition Information
  • Serves: 6
  • Serving size: 1 muffin
  • Calories: 262
  • Fat: 13.8g
  • Saturated fat: 1.2g
  • Trans fat: 0g
  • Carbohydrates: 34.2g
  • Sugar: 4.2g
  • Sodium: 116mg
  • Fiber: 3.7g
  • Protein: 5.3g
  • Cholesterol: 33mg

Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 

Makes 6 muffins
  • 1 ripe banana, mashed
  • ⅓ cup non-fat plain yogurt
  • ¼ cup canola oil
  • ¼ cup agave syrup
  • 1 egg
  • dash kosher salt (I used fine sea salt)
  • ¼ tsp vanilla extract
  • ½ cup all-purpose flour
  • 1 tsp baking powder
  • ⅓ cup chia seeds
  • Chia seeds
  • 1 banana, sliced on the diagonal
  1. Preheat the oven to 350 degrees F. Line a muffin pan with cases.
  2. In a bowl, add the banana, yogurt, oil, agave syrup, eggs, salt and vanilla. With an electric beater, mix on low until you have a smooth puree.
  3. Add the flour and baking powder and with a wooden spoon, stir until just combined – be careful not to over mix or the muffins won’t be as light and airy.
  4. Stir in the chia seeds and let stand for 20 minutes – again being careful not to over mix. This process gives the chia seeds a chance to absorb the moisture and expand.
  5. Pour the batter into the muffin pan, filling each liner to the top, then top with chia seeds or slices of banana. Bake in the oven for 35 minutes, until risen and golden brown on top.
  6. Let cool in the pan for 5 minutes before transferring to a wire rack.


Mint Chocolate Flax Muffin

One of the blogs I read daily on feedly is Sugar-Free Mom. I like that she provides recipes without sugar which fit really well into Take Shape for Life health coaching!

One of her recent recipes that looks amazing is called Single Serve Mint Chocolate Flax Muffin which is gluten-free and sugar-free and under 200 calories! I can’t wait to try this and play around with the ingredients a little!

Single Serving Mint Chocolate Flax Muffin

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