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

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400 calorie meals

eggs-benedictMexican Eggs Benedict

Bursting with vibrant colors and flavors, this brunch recipe features a fresh tomato-avocado salsa in place of high-fat hollandaise sauce. If tomatoes are not in season, substitute a bottled tomato-based salsa or use canned diced tomatoes, preferably no-salt-added.

PREP TIME: 20 MINUTES / COOK TIME: 12 MINUTES / SERVINGS: 4

3 plum tomatoes, seeded and chopped
⅓ c chopped Hass avocado (¼ avocado)
2 Tbsp finely chopped red onion
1 Tbsp chopped fresh cilantro
2 tsp fresh lime juice
½ tsp salt
⅛ tsp freshly ground black pepper
2 tsp white vinegar
8 large eggs
8 c baby spinach
4 light (100-calorie) multigrain English muffins, split and toasted
4 Tbsp low-fat plain yogurt

1. COMBINE the tomatoes, avocado, onion, cilantro, lime juice, ¼ teaspoon of the salt, and the pepper in a bowl. Set the salsa aside.
2. BRING 2″ of water to a very gentle simmer in a large skillet. Add the vinegar. Carefully break the eggs into the skillet, holding them just above the water level so they slide in without breaking the yolks. Simmer for 5 to 6 minutes, or until the egg whites are firm and the yolks have barely started to set. One at a time, lift the eggs out with a slotted spoon and place on a plate lined with paper towels to absorb excess water.
3. MEANWHILE, coat a large nonstick skillet with olive oil and heat over medium-high heat. Add the spinach and cook for 1½ to 2 minutes, tossing often, until wilted. Sprinkle with the remaining ¼ teaspoon salt.
4. ARRANGE 2  English muffin halves on each of 4 plates. Top each half with ½ cup spinach. Place 1 egg on top of each muffin half. Spoon ½ cup salsa over the eggs and serve with 1 Tbsp yogurt. Serve hot.

NUTRITION (per serving) (1 serving = 2 muffin halves, 2 eggs, ½ c spinach, ½ c salsa, 1 Tbsp of yogurt) 300 cal, 14 g fat, 3.5 g sat fat, 690 g sodium, 35 g carb, 12 g fiber, 21 g pro, 20% calcium

Recipe courtesy of: http://www.prevention.com/weight-loss/diets/400-calorie-spring-and-summer-recipes?s=2

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

 

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

Things to eat to Detox your Body

Nutrition tips on what to eat to Detox your body….Clean eating helps the weight stay off

detox

 

Fresh Fruit Yogurt Pops

fresh-fruit-yogurt-pops-9556-ssIngredients

  • 2   cups
    low-fat vanilla yogurt
  • 1   teaspoon
    vanilla extract
  • 1   tablespoon
    fresh lemon juice
  • 1/4  cup
    corn syrup
  • 2   cups
    fresh summer fruit, such as raspberries, pitted cherries, etc
    Directions
    1.
    Place yogurt, vanilla, lemon juice, corn syrup and 1 cup fruit in blender or food processor, and puree until smooth. Add remaining fruit, and pulse 3 or 4 times, or until fruit is broken down into small pieces.
    2.
    Pour mixture into 8 1/2-cup frozen-pop molds. Place top on mold; insert wooden sticks. Freeze at least 4 hours.
    Recipe courtesy of http://www.recipe.com