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 meals

crepesCrêpes with Strawberries, Bananas, and Nutella.

PREP TIME: 25 MINUTES + 1 HOUR RESTING / COOK TIME: 35 MINUTES / SERVINGS: 4

Crêpes
½ c all-purpose flour
1 Tbsp sugar
⅛ tsp ground cinnamon
⅛ tsp salt
2 large eggs
1 c fat-free milk

Filling
2 c strawberries, sliced
1 banana, sliced
2 tsp sugar
½ tsp vanilla extract
4 Tbsp chocolate hazelnut spread, such as Nutella, warmed

1. TO MAKE THE CRÊPES: Combine the flour, sugar, cinnamon, and salt in a bowl. Whisk together the eggs and milk in a separate bowl. Whisk the egg mixture into the flour mixture until well combined. Cover and let rest in the refrigerator for at least 1 hour or overnight.
2. PREHEAT the oven to 275°F. Coat a large baking sheet with cooking spray.
3. COAT a nonstick crêpe pan or 8″ skillet with cooking spray and heat over medium heat. Pour 3 tablespoons of crêpe batter into the pan, tipping to coat the bottom evenly. Cook for 1 to 1½ minutes per side, until lightly browned. Repeat 7 more times with the remaining batter. Stack the crêpes as you work and cover to keep warm.
4. TO MAKE THE FILLING: Combine the strawberries, banana, sugar, and vanilla in a medium bowl.
5. ARRANGE the crêpes on a work surface. Spread each with 1½ teaspoons chocolate-hazelnut spread in a straight line across the center. Top the spread with 6 tablespoons of the strawberry mixture, then roll up jellyroll style. Transfer the crêpes to the baking sheet, seamside up. Bake for 9 to 10 minutes, until the filling is warm.

NUTRITION (per serving) (1 serving = 2 filled crêpes) 280 cal, 9 g fat, 2.5 g sat fat, 135 mg sodium, 44 g carb, 3 g fiber, 9 g pro, 10% calcium

MAKE IT A 400-CALORIE MEAL:
1. Top with yogurt: Add ¾ cup low-fat or fat-free plain yogurt as a topping to your fruit-filled breakfast. Calories: 120; Total Calories: 400

Recipe courtesy of: http://www.prevention.com/weight-loss/diets/400-calorie-spring-and-summer-recipes?s=3

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

400 Calorie Meals

egg-sandwich-410x290

Scramble 1 whole egg with 1 egg white in a skillet coated with a teaspoon of olive oil. Place on toasted whole wheat English muffin and spread with 1/4 c mashed Hass avocado. Top with 1 slice reduced-fat Cheddar cheese or mozzarella  and tomato slices.

Total calories: 397

Nutrition tip courtesy of:Prevention Magazine

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

400 calorie meals

Ham & Cheese FrittataHam & Cheese Frittata

Love ham and cheddar in your eggs? Whip up this satisfying frittata for a Sunday brunch. Making it at home will help you control portion size and resist high-calorie sides like bacon, sausage, or home fries.

  • Peppers and onions add great flavor for few calories
  • Swap the cheddar cheese for a low-fat version
  • Leftovers are delicious warmed up or at room temperature
  • Add 1½ c of sliced cantaloupe for a sweet ending

Total calories: 396

Directions
  1. Melt 1 tablespoon of the butter in a large (12″) nonstick skillet over low heat. Add the onion, bell pepper, 1/4 teaspoon of the salt, and 1/4 teaspoon of the pepper. Cook, stirring occasionally, until tender-crisp, 3 to 4 minutes. Stir in the ham and cook for 1 minute, stirring occasionally. Transfer to a plate.
  2. Separate the eggs, placing the yolks in a medium-size bowl and the whites in a large bowl. Lightly beat the yolks with the water, the remaining 1/4 teaspoon salt, and the remaining 1/4 teaspoon pepper. Beat the egg whites until they form stiff, but not dry, peaks. Fold the yolks into the whites.
  3. Melt the remaining 1 tablespoon butter in the skillet over low heat. Pour in the eggs and spread them evenly with a rubber spatula. Scatter the ham mixture and cheese (if using) over the top, cover, and cook until the eggs are set, 25 to 30 minutes. Slide the frittata onto a plate and serve immediately (puffiness will subside in 5 to 7 minutes).

Recipe and Calorie count courtesy of: http://www.prevention.com/food/healthy-recipes/400-calorie-breakfasts?s=7&?cid=social_20140709_27405316

400 calorie meal

pb&bPB&B Sandwich

This peanut butter and banana sandwich is a healthier version of “The Elvis,” since it was one of the King of Rock’s favorite meals when topped with bacon. We left out the meat and added fresh blueberries on the side.

  • Spread each half of a toasted whole wheat English muffin with 1 Tbsp peanut butter
  • Top each half with ¼ c sliced banana
  • Eat as an open-faced sandwich with a side of 20 blueberries

Total calories: 406

recipe and calorie count courtesy of: http://www.prevention.com/food/healthy-recipes/400-calorie-breakfasts?s=2&?cid=social_20140709_27405316