HPMP Low-Cal Veggie Guide (10 Cooked Options)

Coach’s Message

Welcome to the HPMP Low-Cal Veggie Guide!

These ten veggie recipes are the backbone of the Mix & Create system — simple, fast, and full of flavor. We’re not overcomplicating anything here; just clean cooking that works. I built these for busy people who want real results — students, athletes, parents, and anyone who’s tired of bland meal prep.

The goal here is control. When you’ve got your proteins, carbs, and veggies prepped and ready, you win every meal. Each recipe in this guide teaches you how to cook, not just what to cook. You’ll learn real kitchen cues, flavor layering, and prep timing that make you faster, more confident, and consistent.

Let’s get into it — ten simple, low-calorie veggie options you can roast, grill, pan-cook, or steam. Mix and match them with your proteins and carbs, and you’ve got endless meal prep combos ready to fuel your week.

Garlic Roasted Broccoli

Fast Facts Servings: ~4 | Prep: 5 min | Cook: 18–20 min @ 425°F | Calories: ~60 per serving

Ingredients

• 2 heads (≈600 g) broccoli, cut into florets

• Olive oil spray (or 1 tsp light brush per 4 servings)

• ½ tsp garlic powder

• ⅛ tsp sea salt

• Freshly cracked pepper

Why These Ingredients Broccoli holds texture when roasted and caramelizes beautifully. The olive oil helps it crisp without adding heavy fat. Garlic, salt, and pepper create a classic base you can pair with any protein.

Step-by-Step (Teaching Style)

1. Preheat oven to 425 °F (220 °C). Line a baking sheet with parchment. Wash and fully dry broccoli — water prevents crisping.

2. Spray or lightly coat florets with oil, then season with garlic, salt, and pepper. Toss evenly.

3. Spread broccoli on the sheet — single layer only so it browns, not steams.

4. Roast 18–20 minutes, flipping halfway. Listen for light crackle — that means edges are crisping.

5. Let cool 2 minutes before portioning. This helps moisture settle.

Macros (per 85 g)Calories: ~60 | Carbs: 6 g | Protein: 2 g | Fat: 4 g

Meal Prep & Storage Cool completely before sealing containers. Store up to 4 days refrigerated. Reheat in air fryer or oven for best texture.

Coach’s Tip If you like extra crunch, use convection setting or broil for 1–2 minutes at the end.

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🥒 Grilled Zucchini & Squash Rounds

Fast Facts Servings: ~4 | Prep: 5 min | Cook: 8 min | Calories: ~74 per serving

Ingredients

• 2 medium zucchini (≈300 g)

• 1 medium yellow squash (≈200 g)

• 1 Tbsp olive oil

• ½ tsp Italian seasoning

• ¼ tsp salt

• Fresh pepper

• Juice of ½ lemon

Why These Ingredients Zucchini and squash have neutral flavor that soaks up grill marks and herbs easily. Lemon juice balances the richness and brightens flavor.

Step-by-Step (Teaching Style)

1. Heat grill or grill pan to medium-high.

2. Slice zucchini/squash into ½-inch rounds. Pat dry — removes excess water.

3. Toss with olive oil, herbs, salt, and pepper.

4. Grill 3–4 minutes per side until tender and marked. Don’t move too much — let grill lines form.

5. Squeeze lemon juice before serving.

Macros (per 230 g)Calories: 74 | Carbs: 7 g | Protein: 3 g | Fat: 1 g

Meal Prep & Storage Store up to 3 days. Reheat in pan or oven — not microwave.

Coach’s Tip Want more char? Angle slices diagonally and grill uncovered to dry them slightly.

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Steamed Green Beans with Lemon Pepper

Fast Facts Servings: ~4 | Prep: 5 min | Cook: 6 min | Calories: ~40 per cup

Ingredients

• 400 g fresh green beans

• 1 tsp olive oil or spray

• ½ tsp lemon pepper seasoning

• Pinch of garlic salt

Why These Ingredients Green beans steam fast, keeping color and snap. Lemon pepper adds a zesty pop without calories.

Step-by-Step (Teaching Style)

1. Trim ends of beans. Add to steamer or pot with 1 inch of water.

2. Steam 5–7 minutes until tender-crisp. Test one — should bend but not mush.

3. Toss lightly with oil or spray and seasoning.

Macros (per cup)Calories: 40 | Carbs: 9 g | Protein: 2 g | Fat: 0 g

Meal Prep & Storage Keep slightly undercooked if storing — they’ll soften later. Store up to 4 days.

Coach’s Tip Add lemon zest before serving for a restaurant-style finish.

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Pan-Seared Asparagus

Fast Facts Servings: 3 | Prep: 3 min | Cook: 5 min | Calories: ~30

Ingredients

• 300 g asparagus spears

• Olive oil spray

• 1 clove minced garlic

• Salt and pepper

• 1 tsp lemon juice

Why These Ingredients Asparagus sears quickly, garlic builds aroma, and lemon balances flavor.

Step-by-Step (Teaching Style)

1. Heat nonstick skillet medium-high until hot.

2. Spray pan lightly, add garlic, then asparagus.

3. Sear 2–3 min, then roll spears to color evenly.

4. Add splash of lemon juice at the end.

Macros (per 100 g)Calories: 30 | Carbs: 3 g | Protein: 3 g | Fat: 0 g

Coach’s Tip Snap off woody ends before cooking. They naturally break at the right spot.

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Honey-Chili Glazed Carrots

Fast Facts Servings: 4 | Prep: 5 min | Cook: 20 min @ 400°F | Calories: 60 per 100 g

Ingredients

• 400 g baby carrots

• 1 tsp olive oil

• 5 g honey

• Pinch chili flakes

• Salt to taste

Why These Ingredients The sweet-spicy balance creates depth without heavy sauces. Honey caramelizes; chili wakes it up.

Step-by-Step (Teaching Style)

1. Preheat oven 400 °F. Toss carrots with oil, honey, chili, and salt.

2. Spread single layer on parchment.

3. Roast 20 min, shaking once. Look for light glaze bubbles.

Macros (per 100 g)Calories: 60 | Carbs: 13 g | Protein: 1 g | Fat: 0.5 g

Coach’s Tip To intensify glaze, broil 1–2 minutes at end — watch closely.

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Roasted Brussels Sprouts with Balsamic Mist

Fast Facts Servings: 4 | Prep: 10 min | Cook: 25 min @ 400°F | Calories: 70 per cup

Ingredients

• 500 g Brussels sprouts, halved

• Olive oil spray

• ½ tsp salt

• ¼ tsp pepper

• Light balsamic vinegar mist

Why These Ingredients Brussels caramelize beautifully; balsamic adds tang and sweetness with low calories.

Step-by-Step (Teaching Style)

1. Preheat oven 400 °F. Halve sprouts.

2. Spray lightly and season with salt/pepper.

3. Roast cut-side down 20 min until browned.

4. Mist with balsamic immediately out of oven.

Coach’s Tip If using a full oven sheet, rotate halfway for even browning.

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Sautéed Bell Peppers & Onions

Fast Facts Servings: 4 | Prep: 5 min | Cook: 8–10 min | Calories: ~50 per 100 g

Ingredients

• 1 red, 1 yellow, 1 green bell pepper

• ½ large onion

• Olive oil spray

• ½ tsp smoked paprika

• Salt & pepper

Why These Ingredients The color mix brings nutrients and sweetness. Paprika adds depth without fat.

Step-by-Step (Teaching Style)

1. Slice peppers and onions evenly for consistent cooking.

2. Heat nonstick pan medium-high, spray oil, add veggies.

3. Sauté 8–10 min until slightly charred. Don’t stir constantly — let edges color.

Coach’s Tip Use as fajita base or mix into rice bowls for quick flavor.

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Garlic Spinach Sauté

Fast Facts Servings: 3 | Prep: 2 min | Cook: 3 min | Calories: 25 per cup

Ingredients

• 300 g baby spinach

• Olive oil spray

• 1 clove garlic, minced

• Salt and pepper

Why These Ingredients Spinach wilts fast, keeping nutrients dense. Garlic builds base aroma.

Step-by-Step (Teaching Style)

1. Heat pan, spray oil, add garlic until fragrant (~20 sec).

2. Add spinach, toss quickly with tongs until wilted (2–3 min).

3. Season and serve immediately.

Coach’s Tip Cook in batches for better texture — too much spinach releases water.

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Roasted Cauliflower Florets

Fast Facts Servings: 4 | Prep: 10 min | Cook: 25 min @ 425°F | Calories: 50 per cup

Ingredients

• 500 g cauliflower florets

• Olive oil spray

• ½ tsp garlic powder

• ¼ tsp smoked paprika

• Salt

Why These Ingredients Cauliflower mimics potatoes in texture; smoky paprika makes it hearty.

Step-by-Step (Teaching Style)

1. Preheat oven 425 °F.

2. Toss florets with oil and seasoning.

3. Roast 25 min until golden and crisp.

Coach’s Tip Use parchment for better browning and easy cleanup.

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Ginger-Soy Snap Peas

Fast Facts Servings: 3 | Prep: 3 min | Cook: 4 min | Calories: 45 per 100 g

Ingredients

• 300 g snap peas

• 1 tsp low-sodium soy sauce

• ½ tsp grated fresh ginger

• ½ tsp sesame seeds (optional)

Why These Ingredients Adds Asian-inspired flavor with almost no calories.

Step-by-Step (Teaching Style)

1. Heat pan, add splash water and peas, cover 2 min to steam.

2. Remove lid, stir in soy and ginger.

3. Sauté 1–2 min uncovered until bright green.

Coach’s Tip For crunchier texture, shock peas in ice water after cooking, then toss in sauce before serving.