400 Calorie Meal On the Go

spaghetti-meatballs-600x450Restaurant: Spaghetti and Meatballs

Set aside your portion: 1 cup spaghetti (220) with tomato sauce (80)E

Eat 2 meatballs if they’re the size of golf balls, or 1 meatball if they’re larger (90)

 

Skip the tempting grated Parmesan cheese

Wrap up any leftovers to go

Total calories per serving: 390

TIP: Next time you make spaghetti at home, measure 1 cup cooked and put it on a plate so you’ll have a visual to remember at the restaurant.

Tip courtesy of:http://www.prevention.com/weight-loss/diets/400-calorie-pasta-meals?s=3

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400 Calorie Meal On the Go

meal on the go mcdonalds

Eat a burger and dessert without breaking your calorie bank. Order a McDonald’s® hamburger (250). Add one ketchup packet (15), and end the meal with a vanilla reduced-fat ice cream cone (150).

Tip: you can make your hamburger the night before (use ground turkey meat), slice pepper jack, lettuce, tomatoes, pickles, onions, with mustard on a whole wheat bun and have frozen yogurt at your favorite yogurt place (small cup of course) with fresh fruit.

Total calories: 415

Nutrition tip courtesy of: http://www.prevention.com/weight-loss/diets/find-out-how-400-calorie-meals-help-you-lose-weight/400-calorie-fix-meal-fast-food-burger-fix

Foods that Help Flatten Your Tummy

flat tummy tips1. Spinach

Extremely rich in the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health, reducing the risk of age-related macular degeneration and cataracts. Lutein is also thought to play a role in preventing colon cancer. Also a fabulous source of the better known carotenoid, beta-carotene, which, in addition to its antioxidant potential, can be converted to vitamin A in the body. Very good source of dietary fiber, vitamins C, E, K, and B6, and thiamin, riboflavin, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. Good source of niacin and zinc.

2. Turkey

A great source of protein that is low in both total and saturated fat. Turkey has high iron levels and is a good source of the vitamins B, B1, B6 and zinc, which have been found to keep blood cholesterol low, boost the immune system and regulate blood pressure.

3. Yogurt

Provides a high dietary source of calcium and low GI carbohydrates. It is a good source of phosphorus and B group vitamins. Probiotic yoghurts may also help with the digestive processes.

4. Oily fish

Oily fish such as salmon, trout and tuna are the best sources of omega-3 fats, which are crucial for optimal health. Oily fish is low in saturated fats and contain essential amino acids and are a good source of iodine, iron and zinc.

5. Water

While it’s not technically a food, a lack of water in your diet could be the one thing standing in your way of a flat tummy. Bloating is something that effects many women, and the problem is often worsened, sometimes even instigated, by a lack of fluids in the system. Drinking water will also help to flush toxins out of your system, curb hunger, improve digestive health and reduce fluid retention, all which help to leave your tummy looking flatter.

Nutrition tips courtesy of: http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/586-10-tummy-flattening-foods?showall=&start=9

 

Foods that Flatten Your Tummy

flat tummy tips1. Cucumber

Cooling and diuretic, cucumber is good to eat when your tummy feels like a tightened drum. It can help to relieve fluid retention and its fibre-rich skin is great for digestion.

2. Eggs

Being pretty close to a complete food, eggs contain numerous vitamins and minerals (primarily in the yolk). Go for omega-3 enriched. Only 1.5 grams saturated fat per egg, so they’re unjustly labelled a ‘bad’ food. Eggs have a low glycemic index and are very filling. Mitchell-Paterson recommends having an egg for a snack to curb the 3:30-itis and chocolate cravings.

3. Berries

What do blackberries, blueberries and acai berries all have in common? They all help you squeeze your way back into your skinny jeans. Studies have shown that people wanting to lose belly fat should opt for fruit that is blue or red in color, such as cherries, red grapes and many types of berries

4. Almonds

These delicious and versatile nuts contain filling protein and fibre, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body requires to produce energy, build and maintain muscle tissue, and regulate blood sugar.

5. Avocado

Fibre-rich and provides many additional micro-nutrients including potassium, magnesium, folate and vitamin C. Avocado oil has a very high smoke point and is therefore a great choice for cooking. It is quite expensive but this is definitely a case for quality over quantity. Use it sparingly and a little will go a long way.

Tips courtesy of: http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/586-10-tummy-flattening-foods?showall=&start=4

400 calorie meals

vegetable omlettVegetable Omelet and Toast

Order this omelet at your favorite weekend breakfast spot, or make this combo in your own kitchen.

  • Request an omelet made with 1 egg and 2 egg whites
  • Fill it with spinach, tomatoes, and a sprinkle of shredded mozzarella
  • Eat with 2 slices of whole wheat toast (no butter!)

Total calories: 391

Recipe and calorie count courtesy of: http://www.prevention.com/food/healthy-recipes/400-calorie-breakfasts?s=3&?cid=social_20140709_27405316

10 Minute Meals

breakfast pizzaIngredients

  • Nonstick cooking spray
  • 4 slices turkey pepperoni (0.25 ounce total), quartered
  • 2 tablespoons diced green sweet pepper
  • 2 tablespoons presliced mushrooms
  • 2 egg whites
  • 1 tablespoon milk
  • 1 deli flat 7-grain thin roll, split
  • 2 teaspoons pizza sauce
  • 1 slice mozzarella cheese, cut diagonally into quarters
  • 4 slices Roma tomato (optional)

Directions

  1. Coat a small nonstick saucepan with cooking spray; heat over medium heat. Sprinkle pepperoni, sweet pepper, and mushrooms into saucepan; cook for 2 minutes.
  2. In a small bowl, whisk together egg whites and milk; pour over pepperoni mixture in saucepan. Cook until egg white mixture begins to set. Using a spatula, fold the partially cooked egg white mixture over; cook about 2 minutes more or until it is cooked through.
  3. Meanwhile, toast the deli flat halves. Place cut sides down. While still warm, spread each half with 1 teaspoon of the pizza sauce; place two of the cheese quarters on each half.
  4. Spoon half of the egg mixture over each of the prepared deli flat halves. If desired, top with tomato.

Nutrition Facts Per Serving:

Servings Per Recipe: 1
PER SERVING: 218 cal., 6 g total fat (3 g sat. fat), 23 mg chol., 563 mg sodium, 23 g carb. (6 g fiber, 5 g sugars), 21 g pro.

Recipe courtesy of: Diabeticliving.com

Non-Guilty Comfort Food

four-cheese-pasta-with-cauliflower-fore296Four-Cheese Pasta With Cauliflower

INGREDIENTS

  • 1 1/4 cups skim milk
  • 2 tablespoons light cream cheese
  • 1 1/2 tablespoons whole-wheat flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon garlic powder
  • Dash of cayenne pepper (optional)
  • 3/4 cup shredded cheddar
  • 1/2 cup shredded Monterey Jack cheese
  • 1/4 cup shredded Parmesan
  • 1/2 teaspoon Dijon mustard
  • 4 cups cooked whole-wheat spiral pasta
  • 2 cups chopped cauliflower (about 1/2 a medium head), steamed

PREPARATION

  1. In a medium saucepan, combine milk, cream cheese, flour, salt, pepper, garlic powder and cayenne, if desired. Cook over medium-high heat, stirring, until mixture comes to a slow boil, 5 to 7 minutes. Remove pan from heat; stir in remaining cheeses and mustard until cheese melts. In a bowl, toss pasta with cauliflower; pour cheese mixture over top; stir. Divide pasta evenly among 7 bowls; serve immediately.

The skinny

235 calories per 1 cup, 9 g fat (5 g saturated), 27 g carbs, 4 g fiber, 14 g protein

Recipe courtesy of Self….http://www.self.com/fooddiet/recipes/2011/12/four-cheese-pasta-with-cauliflower