400 Calorie Meals

cornflake-chicken-spinach_300Ingredients

  • 1 3 1/2-poud chicken, cut into 10 pieces and skin removed
  • 2 tablespoons Dijon mustard
  • 2 cups multigrain cereal flakes, crushed
  • 2 tablespoons olive oil
  • kosher salt and black pepper
  • 2 bunches collard greens, thick stems removed and leaves cut into 1-inch strips
  • 2 cloves garlic, thinly sliced
  • 1 lemon, cut into wedges

 

Directions

  1. Heat oven to 400° F. In a large bowl, toss the chicken and mustard to coat.
  2. In a separate bowl, mix the cereal, 1 tablespoon of the oil, and 1/4 teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.
  3. Meanwhile, cook the collards in a large pot of boiling salted water until tender, about 10 minutes. Drain, rinse, and squeeze out the excess water.
  4. Heat the remaining oil in a skillet over medium heat. Add the garlic, collards, and 1/4 teaspoon each salt and pepper. Cook for 2 to 3 minutes. Serve with the chicken and lemon.

Nutritional Information

  • Calories 395
  • Calories From Fat 34%
  • Protein 37g
  • Carbohydrate 31g

Recipe courtesy of http://www.realsimple.com

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400 calories meals

breakfast waffle sundaeWaffle Sundae

This warm waffle and cool yogurt combo is a delicious sit-down meal that’s ready in less than 5 minutes. Too sweet for the morning? Serve it as an after-dinner dessert.

  • Prepare 2 frozen whole grain waffles according to package directions
  • Top each waffle with ¼ c nonfat plain yogurt
  • Add 1 Tbsp slivered almonds, ¼ c fresh raspberries, and ½ Tbsp pure maple syrup

Total calories: 409

Recipe and Calorie count courtesy of: http://www.prevention.com/food/healthy-recipes/400-calorie-breakfasts?s=9&?cid=social_20140709_27405316

Chicken Chow Mein

chicken-chow-mein-1Ingredients
  • 1    tablespoon   cornstarch
  • 2    tablespoons   reduced-sodium soy sauce
  • 1    pound   boneless, skinless chicken breasts, cut into 1/2-inch pieces
  • 1    pound   fresh or dry lo mein noodles
  • 1/4   cup   canola oil, divided
  • 1    tablespoon   finely chopped fresh ginger
  • 1    bunch  scallions, white and green parts separated, sliced 1/8-inch thick
  • 4      cloves garlic, thinly sliced
  • 3    cups   packed spinach
  •     Salt and pepper, to taste
Directions
Mix cornstarch and soy sauce in a bowl. Add chicken; marinate for 5 minutes.
Boil the noodles in a large pot of salted water until al dente, about 5 minutes for fresh, 10 to 15 minutes for dried. Drain and transfer to a bowl filled with ice water. (It helps prevent the noodles from getting soft and sticky.) When they’re cold, drain and toss them with 1 Tbs. canola oil.
Meanwhile, heat 2-1/2 Tbsp. oil on high in a large pan. Stir-fry chicken until almost cooked through, about 6 minutes; remove. Add 1/2 Tbsp. more oil to pan; stir-fry ginger, scallion whites, and garlic until oil is fragrant, about 30 seconds. Add the noodles, chicken, and spinach and stir-fry 1 to 2 minutes, until the chicken is cooked through. Season with salt and pepper. Garnish with scallion greens if your child likes them.

 

Nutrition information
Per Serving: cal. (kcal) 291, Fat, total (g) 8, sat. fat (g) 1, carb. (g) 34, fiber (g) 2, pro. (g) 20, sodium (mg) 543, calcium (mg) 46, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet
recipe courtesy of:recipe.com

1500 Calorie 30 Day Meal Plan

Meal planningDay 13

Wednesday Meal Plan

Breakfast
Lean Eggs and Ham
1 medium grapefruit

Snack
1 piece of string cheese
25 almonds

Lunch
Mediterranean Hummus Wrap
1 apple

Snack
Smart Balance Light Butter Popcorn, mini bag

Dinner
Penne with Chicken Marengo
2 cups of broccoli

Snack
30 baby carrots

Note: Please pay notice that instead of 2 snacks you are now eating 3 snacks. Also make sure you use wheat penne and instead of a hummus wrap I will have a turkey wrap. Don’t get stuck on the menu if you don’t like something on the menu change it up. make sure your meal is no more than 350 calories.

Reference: Women’s Health