400 Calorie Meals


  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lime juice
  • 2 tablespoons sour cream
  • kosher salt and black pepper
  • 1/4 small cabbage (8 ounces) shredded
  • 1 cup corn kernels (from 1 to 2 ears, or frozen and thawed)
  • 1 jalapeno, seeded and chopped
  • 1 tablespoon olive oil
  • 1 pound peeled and deveined medium shrimp
  • 8 small whole wheat tortillas, warmed


  1. In a large bowl, whisk the orange and lime juices, sour cream, ½ teaspoon salt, and ¼ teaspoon pepper.
  2. Add the cabbage, corn, and jalapeño and toss to combine. Let sit, tossing occasionally, for 10 minutes.
  3. Meanwhile, heat the oil in a large skillet over medium-high heat.
  4. Season the shrimp with ½ teaspoon salt and ¼ teaspoon pepper. Cook until opaque throughout, 2 to 3 minutes.
  5. Serve the shrimp with the tortillas and the slaw

Nutritional Information

  • Calories 392
  • Fat 9g
  • Protein 31g
  • Carbohydrate 47g
  • Fiber 4g

Recipe courtesy of: realsimple.com


400 Calorie Meals


  • 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



  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

Healthy Meals

Penne Shrimp & BroccoliPenne Shrimp & Broccoli


1 lb frozen shrimp, thawed, peeled and deveined

1 (16 oz) package frozen broccoli florets

12 oz penne pasta, whole wheat

3 garlic cloves, minced

1/4 cup onion, chopped

2 Tbsp butter

2 Tbsp olive oil

1/4 tsp salt

1/4 cup grated Parmesan cheese


  1. Cook pasta according to package directions. Drain.
  2. In large skillet, saute garlic and onion in butter, oil and salt until tender.
  3. Add broccoli and cook on medium heat until heated (approximately 6 minutes).
  4. Add shrimp and cook an additional 4-5 minutes, or until shrimp is pink and broccoli is tender.
  5. Stir in pasta and sprinkle with Parmesan cheese. Serve.

Nutritional Information

  • Calories:    620
  • Dietary Fiber: 10g
  • Protein: 37g
  • Cholesterol: 190g
  • Carbohydrates: 71g

Recipe courtesy of: http://www.fruitsandveggiesmorematters.org

Food on the Go

peanut butterIn a blender, process 1 sliced banana, 1/4 cup quick-cooking oats, 1/4 cup nonfat plan Greek yogurt, 1/2 cup 1 percent milk, 1/2 cup crushed ice, 1 tablespoon natural peanut butter, 1 tsp maple syrup and a pinch of nutmeg until smooth.

The skinny: 386



Recipe courtesy of SELF

Meals Under 350 calorie

sandwhichI’m gonna show you how to make three super easy lunches that are packed with protein. Why protein? It helps keep you full longer between meals and all three of these lunches are low cal. They all clock in at 350 calories or less. So first up, barbecue chicken sandwich

I’m gonna show you how to make three super easy lunches that are packed with protein. Why protein? It helps keep you full longer between meals and all three of these lunches are low cal. They all clock in at 350 calories or less.
So first up, barbecue chicken sandwich Start with shredded cooked chicken which is what provides the protein in this sandwich, combine it with carrots and barbecue sauce in a bowl, mix that together then take a little bit of Ranch dressing, spread it on the bun. In here, we’re using a whole wheat bun so you can get the fiber from that as well as from the carrots, top it with the chicken mixture, a little lettuce, simple and delicious.
Next, low-cal lunch, it’s Eating Well’s Cobb salad. So this Cobb salad has all the good stuff, bacon, eggs and blue cheese We’re not gonna cheat you here. All right, start by making the dressing with vinegar, shallot, mustard, pepper and salt in a small bowl until that’s combined and then you whisk in your oil until it’s all combined. Place your salad greens in a large bowl and toss those with about half of the dressing. Put those greens on your plate and then next, we’re gonna top the plates. All right, so we arrange chicken, tomatoes, egg, cucumber and avocado on the lettuce then add a judicious amount of bacon and blue cheese on top, drizzle the salad with the remaining dressing and that’s it. Compared with the traditional Cobb salad, we saved over 200 calories plus we cut the fat and saturated fat in half.
Recipe courtesy of eatingwell.com.

Best Breakfast Tips Ever

What does your body really need every morning?


eggs with whole wheat bagleProtein is critical for maintaining muscle mass and brain power. Proteins are part of every cell, tissue, and organ in our bodies. They are constantly being broken down, and thus need to be replaced via food. Protein also helps you to feel satisfied longer.

  • A vegetable omelet and whole-grain toast
  • Yogurt with granola or cereal
  • Plain yogurt-based fresh or frozen fruit smoothies
  • Oatmeal and eggs
  • Whole wheat English muffin with eggs, peanut butter or almond butter

Don’t forget the fruit!

Try to include a serving of fruit on your breakfast menu, such as grapefruit, oranges, apples, pears or berries, for a healthy dose of vitamins.

Article courtesy of http://blackdoctor.org/235677/what-is-the-best-breakfast/10/

Egg Tips

boiled-eggsIt’s time to get reacquainted with the egg, a great food whether you’re on a diet or just looking to manage your weight.

  1. The egg is a low-calorie powerhouse. “The egg is a great source of nutrition and especially brain food,” says Susan B. Roberts, PhD, author of The Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston. “With only 80 calories per large egg and a useful 6 grams of protein, it can be scrambled or even fried with just a dab of butter and still come in at under 100 calories.”
  2. Eggs have vitamins and other nutrients. Besides providing protein (making you feel full longer), an egg supplies many essential nutrients including vitamin A, the B vitamins B-12, riboflavin, and folacin, and the minerals iron, phosphorus, and zinc, along with choline and DHA, essential nutrients for brain health
  3. The egg has less cholesterol than we thought. It turns out early tests measured falsely high for the amount of cholesterol in an egg, unfairly giving it a bad rap. According to recent research from the U.S. Department of Agriculture, one large egg has 213 milligrams of cholesterol. Testing is also under way in the egg industry to see if that amount can be further reduced.
  4. Egg whites can be part of your daily menu. It’s best to eat no more than three or four whole eggs per week, but egg whites have only 15 calories per egg, no cholesterol, and no saturated fat, so dieters can eat as many as they want. Not only that, egg whites taste better than store-bought egg substitutes.
  5. Eggs make a great weekend breakfast. “One great role eggs can play is in making weekend food seem special without overdosing on calories,” says Dr. Roberts. “For example, scrambled eggs and whole-wheat toast or a fried egg and Canadian bacon on Sunday morning can become a special weekend breakfast without adding anything to calories beyond a regular weekday cereal meal.”
  6. Eggs are an inexpensive protein source. Eggs are economical, especially when compared to steak or even a hamburger.
  7. Eggs aren’t only for breakfast. “Think like the French and don’t dismiss eggs as a great dinner food,” says Roberts. “It takes a mere couple of minutes to whip up an omelet, so you can keep eggs in the fridge for quick dinners when you get home and are too tired to cook or go out. A two-egg omelet with a slice of whole-wheat toast and an apple or orange is a great weight control meal.”

Reference: Everyday Health