400 Calorie Meals

pork-chops-apple-salad_300Pork Tenderloin With Cabbage and Apple Slaw


  • 3 tablespoons olive oil l
  • 2 pork tenderloins (1 1/4 pounds total)
  • kosher salt and black pepper
  • 2 tablespoons rice vinegar
  • 1 tablespoon honey
  • 1 small Napa cabbage (about 1 pound) -quartered, cored, and thinly sliced
  • 1 crisp red apple (such as Gala or Fuji), cut into thin wedges
  • 1/4 cup fresh cilantro


  1. Heat oven to 400° F. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat.
  2. Season the pork with ½ teaspoon each salt and pepper and cook, turning occasionally, until browned, 6 to 8 minutes.
  3. Transfer the skillet to the oven and roast until the pork is cooked through, 12 to 14 minutes. Let rest at least 5 minutes before slicing.
  4. Meanwhile, in a large bowl, combine the vinegar, honey, remaining 2 tablespoons of oil, and ¼ teaspoon each salt and pepper.
  5. Add the cabbage and apples and toss. Let sit for at least 5 minutes, tossing occasionally. Fold in the cilantro and serve with the pork.

Nutritional Information

Per Serving (no more than 4 ounces of lean meat, and 1 cup each of cabbage and apple slaw)

  • Calories 321Calories From Fat 42%
  • Protein 32g
  • Carbohydrate 12g

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


Healthy Food Substitutions

Calorie Substitutions

Eating fruits and vegetables instead of higher-fat and higher-calorie foods may make it easier to control your weight. But remember, fruits and vegetables have calories too. The key is substitution, which can decrease the total amount of calories eaten in a day.

  • Choose pieces of fresh, whole fruit instead of baked goods for a sweet snack.
  • Choose crunchy vegetables instead of chips for a lunchtime side-dish.
  • Choose broth-based vegetable soups instead of cream-based soups for a lower fat alternative.
  • Choose a fruit smoothie instead of a milkshake.
  • Choose fruits and veggies packed in water or 100% juice rather than those packed with syrup, fats, oils or creamy sauces.


  • Meal Substitutions

When used as a substitution for higher-calorie, higher-fat ingredients, they bring healthy goodness to most any recipe.

  • In casseroles, add vegetables like corn or spaghetti squash in place of starches such as rice or pasta.
  • Use roasted vegetables in place of meats in Italian-style casseroles, such as lasagna or baked ziti.

Ingredient Substitutions

  • Use fruits and vegetables to reduce the amount of fat needed, and lower the overall calories in a recipe.
  • Use applesauce in place of oil in baked goods.
  • Use puréed dried figs in place of oil in baked goods.
  • Use puréed vegetables as a thickener for soups or gravies.

Healthy Blueberry Muffins

healthy blueberry muffinsIngredients

  • Vegetable oil cooking spray
  • 1 large egg
  • 2 tablespoons fat-free sour cream
  • 2 tablespoons low fat buttermilk
  • 1/2 cup oat bran
  • 1/3 cup whole-wheat flour
  • 3/4 teaspoon baking soda
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 1/2 cups mashed banana (about 3 medium)
  • 2 tablespoons brown sugar
  • 1/2 cup blueberries, fresh or frozen, unsweetened
  • 1/2 teaspoon grated orange zest (optional)


  1. Heat oven to 375º. Coat a standard muffin pan with cooking spray. Whisk egg, sour cream and buttermilk in a bowl. Mix oat bran, flour, baking soda, baking powder and salt in a second bowl. Combine banana and sugar in a third bowl. Stir in buttermilk mixture. Sprinkle in flour mixture and stir gently. Fold in blueberries and zest, if desired. Fill muffin cups 3/4 full with batter. Bake until an inserted toothpick comes out clean, 15 to 20 minutes.

Nutrition Facts

130 calories per muffin, 1.8 g fat (0.5 g saturated), 29 g carbs, 3.8 g fiber, 4.4 g protein



Carrot Cake

carrot cakeMake this “Cook Yourself Thin” recipe. Serves 9
Calories per serving: 310

For the cake
1 orange
3/4 cup golden raisins
3 large eggs
1 1/4 cups light brown sugar
1 lemon
2 1/2 cups carrots, finely grated
1 cup self-rising flour
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1 teaspoon baking soda
1/4 teaspoon salt
1 cup ground almonds
1/4 cup walnuts, roughly chopped

For the icing
3 cups confectioners’ sugar
1/4 cup full-fat cream cheese
1 teaspoon fresh lemon juice
Finely grated zest of 1/2 lemon

1. Preheat the oven to 350 degrees.

2. Line the base of an 8-inch-square pan with parchment paper. Lightly brush a little vegetable oil over the base and sides.

3. Grate the zest of the orange and set aside. Squeeze the orange juice into a bowl and add the golden raisins to the juice. Set aside.

4. Using a handheld or standing mixer, whisk the eggs and sugar with the orange zest for five minutes until pale and full of air. Add the grated carrot and beat to incorporate.

5. Slowly add in the spices, salt, ground almonds, baking soda and flour, then quickly mix until all the ingredients are combined.

6. Using a spatula, mix in the raisins and walnuts, along with any orange juice left in the bowl, until they are evenly distributed.

7. Pour into the prepared pan and bake for 40 minutes or until a toothpick inserted into the center of the cake and removed comes out clean.

8. Remove from the oven. Cool in the pan for 15 minutes, and then remove from the pan. Chill in refrigerator for an hour once cooled.

9. To make the icing: In a large bowl, beat the first cup of sugar with the cream cheese, using a wooden spoon. Once you reach a paste, add the remaining sugar along with the lemon juice and zest. Beat vigorously to combine. Refrigerate at least a half hour. Ice all over the top of the cold cake, slice into 9 portions and serve.