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Here Are Dozens of 400-Calorie Meals to Help You Lose Weight

Here Are Dozens of 400-Calorie Meals to Help You Lose Weight

It's easy to keep track of what you eat when you build a strong portfolio of delicious low-calorie meals. We'll get you started with this collection of easy dinner recipes that are low in calories but high in flavor.

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Exactly what a 400-Calorie Vegetarian Dinner Appears Like

Volume eating, high volume low calorie meals for weight loss. Healthy weight loss meals with high nutrient foods. Whole food plant-based vegan vegetarian recipes..
Breakfast Chickpea frittata, mixed greens, sunflower seed dressing:
Frittata: Sun-dried tomatoes, sliced 3 pieces. Dried shiitake, soaked, sliced 7g dried. Green onion 30g. Garlic, minced 2 cloves. Kale, chopped 40g. Red chilli, sliced 10g. Chickpea flour 45g. Water (from soaking shiitake) 150g. White pepper pinch or to taste. Black salt pinch. Iodized salt pinch or to taste. Baking powder ⅛ teaspoon..
Salad dressing: Sunflower seeds, raw 9g.Lemon juice 20g or to taste. Date, deseeded 1 piece. Water a little to dilute. Iodized salt pinch or to taste..
Garnish/side: Mixed lettuce 110g. Almonds, raw, crushed 3 pieces. Sunflower seeds, raw, crushed 8g. Date ketchup/low sugar ketchup 45g. Strawberries 150g..
Lunch Barley risotto, kale, roasted cauliflower:
Risotto: Sweet potato, chopped 105g. Hulled barley, dry 50g. Vegetable broth, low sodium 110g. Water 100g. Garlic, minced 2 cloves. Onions, small dice 95g. Celery, small dice 50g. Carrots, small dice 65g. Soy milk, unsweetened, fortified 45g. Nutritional yeast 1.5g. Almond butter, unsalted 5g. Iodized salt pinch or to taste..
Sauteed kale: Garlic, minced 2 cloves. Red chili, sliced 10g. Kale, chopped 50g. Iodized salt pinch or to taste..
Roasted cauliflower: Lemon juice 5g or to taste. Whole sesame tahini 7g. Garlic powder 1g. Chinese five spice pinch. Iodized salt pinch or to taste. Water a little to dilute. Cauliflower, florets 100g..
Garnish: Sunflower seeds, raw 3g. Nutritional yeast 1.5g..
Dinner Miso shirataki ramen:
Vegetable broth (low sodium) 1.5 cups. Kelp 1 small piece. Dried shiitake 10g. Napa cabbage, chopped 100g. Soybeans, soaked 55g dried. Broccoli, florets 100g. Sweet potato, sliced 75g. Radish, shaved 10g. Shirataki noodles 360g. Green onion, sliced 30g. Miso 11g or to taste. Sesame seeds, natural, toasted 4.5g. Nori, cut into 4 pieces 1 sheet..
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What a 400-Calorie Vegetarian Dinner Looks Like. by Danielle Omar, RD. March 22, 2018. 8 Comments.

Share it: When it comes to making healthy, lower-calorie vegetarian meals, many people think they&rsquore destined for a life of salad and eating like a rabbit. But cutting back on calories as a vegetarian doesn&rsquot have to mean zero variety or. These healthy vegetarian recipes are a great option for tonight&rsquos dinner.

Each serving contains 400 calories or less while featuring hearty vegetables like portobellos and zucchini. These recipes are full of fresh vegetables and satisfying proteins like eggplant, mushrooms and tofu. Recipes like Vegetarian Taco-Stuffed Zucchini and Vegetable & Tofu Fried Rice are delicious, filling and can. Unlucky is the vegetarian who forgets peas as an excellent source of protein.

Assuming you split the batch into four servings, this soup has 400 calories and 24.8 grams of protein. Get the recipe. When eating out, look for menu options that include fiber-rich whole grains and vegetables alongside satiating protein sources like beans, eggs, nuts and seeds. If you&rsquore cooking all your meals at home, this sample day combines some of MyFitnessPal&rsquos best recipes for a healthy 1,800-calorie day.

2-Week Meal Plan: Vegetarian Dinners Under 300 Calories If you’re playing around with the idea of going vegetarian. but are at a loss for what to make, here’s a 14-day dinner plan Here Are Dozens of 400-Calorie Meals to Help You Lose Weight We gave a crowd-pleasing classic like barbecue chicken pizza a Korean spin. Fresh mozzarella is mild enough to complement the caramel and chile notes in the sauce and is a great canvas for the fresh carrot and radish salad on top. Look to Buitoni pasta packs for quick meals on. Since quite a few people have some trouble imagining what a 500 calorie 5:2 meal plan looks like, we have prepared one below that you may want to have a look at.

So what does 500 calories a day look like? Below we have broken a 500 calorie day down into 3 main meals, totaling 498 calories. Breakfast Mexican Scramble – 152 calories. While it isn’t necessary to eat complete proteins at the same meal — you can eat beans for lunch and rice for dinner — if you’re a busy vegetarian, you’ll find it.

For a lot of people, watching calories seems like a death sentence. But, low calorie doesn’t always mean low flavor. Check out our 400-calorie dinners — some a little less, some a little more — that are all all super delicious, satisfying, and diet-friendly.1. Dinner Mix 3/4 cup cooked quinoa with 1/4 cup each diced tomatoes and cucumbers, 2 TBSP diced parsley, mint, and scallions.

Add 1 TBSP olive oil and lemon juic.

List of related literature:

Even tofu may have more fat than you&rsquod think: 4 ounces (about 1⁄ 2 cup) have about 95 calories and 6 fat grams, mostly from polyunsaturated fats, compared with about 145 calories and 4 fat grams in 3 ounces of cooked lean beef round steak.

138 Vegetarian intakes are 8–10 percent of calories, and vegan intakes are 4–7percent.

FIGURE 2.11 How meals fit The lunch that is part of this 2000-Calorie menu includes about a third of the amounts of grains, protein foods, and dairy recommended for the day, a quarter of the recommended fruit, and half the recommended oils but only a small proportion of the vegetables recommended.

2 tablespoons dairy-free buttery spread 1 cup peeled and diced russet potatoes 1 cup peeled and chopped sweet onion 1⁄2 cup chopped celery 1 cup peeled and chopped carrots SERVES 6 Per Serving: Calories 215 Fat 3g Protein 18g Sodium 360mg Fiber 4g Carbohydrates 29g Sugar 6g

The 7-day sample menu cycle found on the MyPlate website ( includes several vegetarian meals.

Even if these items are vegetarian and you can afford the calories, the meal is not well balanced, even if the pizza includes a variety of vegetables.

Even though I will be eating mostly low-calorie vegetables, I still want to consume at least 600 calories in this meal.

Many other vegetarian recipes are offered on the EatingWell web site ( for the first seven days of its 1,800-calorie EatingWell 28-day vegetarian meal plan.

Broccoli and Cheddar Quiche: Substitute 5 oz/142g

At first I shuttled back and forth between an online calorie calculator and whatever vegetable I had chopped up on the cutting board.

400 Calorie Fix Recipe: Hearty Egg Sandwich

This satisfying meal packs a protein punch. Scramble 1 whole egg with 1 egg white in a skillet coated with cooking spray. Place on toasted whole wheat English muffin and spread with 1/4 c mashed Hass avocado. Top with 1 slice reduced-fat Cheddar cheese and tomato slices.

Total calories: 397

More from Prevention: 400-Calorie Breakfasts

Why 400-Calorie Meals Help You Lose Weight

Learn all about Prevention's new 400 Calorie Fix weight loss plan!

The best formula for weight loss: Control your calories. You know it, we know it&mdashand study after study proves it. So why is it that even though most of us aren't bingeing on high-fat fare and continually snacking on sweets, we're still gaining weight?

One reason is 85% of adults have no idea how many calories they should consume to maintain a healthy weight. The other: Most of us don't know how many calories are in the foods we eat&mdashand we don't have time to count them.

That's why Prevention created the new 400 Calorie Fix&mdasha weight loss plan that teaches you to control calories by limiting your meals to about 400 calories each. "That's the right amount to allow for healthy variety in your diet and to keep you satisfied," explains nutritionist Mindy Hermann, RD, who helped create the plan.

How do you cap your meals without crunching numbers? By learning what 400 calories looks like. To help, we put together dozens of 400-calorie options, plus tips to control portions and spot hidden calories. You'll learn to see food through a 400-calorie lens whether you create meals at home or eat out.

What's more, we know it works: Sixteen women and men followed the plan and lost up to 11 pounds and 3 belly inches in just 2 weeks&mdashand continued to lose in the months that followed. (See their before-and-after photos!)

It's tough to visualize proper portions and calories. When researchers asked study participants to estimate calories in restaurant entrees, they were off by as much as 100%. Here are three tips to help you see food through the 400-calorie lens:

1. Learn to eyeball portions

To estimate how many calories are in any given meal, you need to know how much food is on your plate. At home, you can weigh and measure with cups and scales, but when dining out, use these tricks to consume healthy portions (or test your smarts by taking our new 400 Calorie Fix Pop Quiz):

52 Best Healthy Dinner Recipes for Weight Loss in 2020

Choose from these low-calorie ideas that are flavorful, filling, and oh-so-easy to make!

You can whip up a healthy smoothie for breakfast. Do a veggie burger as a low-carb lunch. But at dinnertime, you want something that's going to taste delicious and keep you satisfied, without canceling all the good work you did during the day. The secret to a healthy meal that will help you lose weight? Lots of lean protein and veggies, with whole grains to fill you up. Here's a healthy recipe to try for dinner each week of the year.

Crumble up tofu with a the heat of poblano peppers, chile, and garlic, and you get a healthy version of spicy tacos at only 230 calories per serving.

The best way to indulge in a plateful of pasta when you're trying to lose weight? Fill it up with lots of lean chicken breast, tomatoes, cucumbers, and zesty onions.

Simple ingredients roasted to lip-smacking perfection make this a healthy, easy dinner that tastes completely indulgent. Add a side of quinoa or bulgur, and you'll still stay under 500 calories.

When you're craving a Tex-Mex feast for under 300 calories.

Salad is a deceptive name for this hearty dinner, which fills your belly with three of our favorite ingredients&mdashshrimp, hard-boiled eggs, and creamy avocado, all topped with a tasty lime dressing.

This tangy eggplant dish should be the star of your plate the next time you grill. Pair it with a wild rice salad for a complete&mdashand completely filling&mdashmeal.

Take a break from salmon by grilling up this delicious bass, which gets a surprising kick of tropical flavor from diced papaya.

Each forkful gives you a bite of something deeply satisfying in this colorful salad, which stays under the 500-calorie mark.

Flavored with coconut and lime, this low-cal dinner will make you feel like you're sitting on a beach in the sun.

Got kale? This deceptively simple salad has the added flavor of raisins and pine nuts, making it as tasty as it is good for you.

Every once in a while you just have to indulge in the comfort foods of your childhood, like a cheesy, gooey chicken parmesan. This version gives you the flavors you dream of, for only 270 calories.

Full of fiber and packed with vitamins, quinoa is a pretty perfect food. Top it with lean grilled chicken, arugula, and tomatoes and you get a deliciously healthy, high-protein meal that will keep you full for hours.

If you're craving this classic trattoria dish, swap out the pasta for spiralized zucchini noodles, and you'll save on calories and carbs without sacrificing the yum.

Meat lovers rejoice&mdashthis steak dish has all the flavors you love in only 390 calories per serving.

This elegant salmon recipe features the Mediterranean flavor of charred lemons, along with tasty fennel.

You don't have to be a vegetarian to enjoy this sweet-chili tofu bowl, packed with crunchy cashews and sitting on a bed of tasty quinoa.

Your favorite fish gets a delightful burst of pineapple flavor in these addictive (but low-cal!) tacos.

Okay, so after all these healthy, low-carb dinners of chicken, tofu, and fish, at some point you're going to crave a big old heap of pasta! No worries&mdashthis light version of fettuccine Alfredo swaps out heavy cream with Greek yogurt.

To fill you up on a chilly night, whip up this hearty chicken casserole, filled with delicious, good-for-you ingredients such as brussels sprouts, sweet potatoes, and wild rice.

Grab a slice of crusty bread and dip it into this heavenly black bean soup, loved by vegans and omnivores alike.

Sweet honey, zesty limes, and crunchy red peppers make this salmon rice bowl a dinnertime favorite.

Mmm, just like Mom used to make it. except instead of piling this savory dish on spaghetti, you add extra veggies and decadent olives.

Hearty whole-grain farro has the perfect, chewy texture to keep you satisfied. Toss it with apples , pecans, and herbs for this addictive salad (add a piece of grilled chicken or fish on the side for a complete meal).

Cook up this light chicken-and-veggies dish in just one pan&mdashand sop up the delectable sauce with a whole grain such as bulgar or farro.

This delicious bowl has everything you want from a burrito&mdashbut at a fraction of the calories.

This meal-sized salad tastes like the flavors of spring&mdashwith protein-rich tuna, eggs, and beans to keep you satisfied.

When you want something a little spicy to warm up your belly on a cool autumn night, whip up this hearty stew, filled with chickpeas and chorizo sausage for a low-cal indulgence.

Fried fish is a summertime favorite&mdashthis version of cornmeal-crusted catfish saves calories by baking instead of frying, but you still get the same delicious flavor!

Meatballs don't just belong on spaghetti. This version, flavored with cinnamon, cumin, and allspice, has an addictive flavor that pairs up perfectly with couscous and tomatoes for a special treat, all under 400 calories.

Are you drooling yet? This tangy shrimp bowl is as delicious as it looks, with avocado, brown rice, and corn salsa adding the finish touches.

400-Calorie Weight-Loss Smoothie Recipe

  • Vegan protein powder
  • Unsweetened almond milk
  • Baby spinach
  • MCT oil — MCT stands for medium-chain triglycerides, which is a type of fat that is metabolized by the body more quickly than other fats (you can learn more about it here)
  • One-fourth or one-half of a banana
  • Frozen cauliflower

There's enough of a balance of macros to keep me satisfied, and I rarely need a midmorning snack.

I learned the frozen cauliflower trick from Juice Press in New York City, which offers frozen cauliflower in place of a full banana in its shops. You can't taste the cauliflower in the smoothie, and it helps keep it cold and thick. I always have at least a cup of baby spinach in my smoothies (another healthy ingredient you can't taste) and, depending on how hard my workout was that morning, throw in either half or one-fourth of a banana.

But the trick in making this smoothie extra delicious is the protein powder I use. I'm obsessed with Vega One All-in-One Nutritional Shake ($51 on Amazon). I use either the vanilla or chocolate flavors. Each serving has an impressive 20 grams of plant-based protein. I also add Perfect Keto Pure MCT Oil ($30 on Amazon). As for the almond milk I use, I prefer the 365 Everyday Value Organic Unsweetened Vanilla Almond Milk ($3 on Amazon Fresh), and I always grab the 365 Everyday Value Frozen Organic Cauliflower ($2 on Amazon Fresh), although I usually buy both from Whole Foods.

I've been using the Noom weight-loss app over the last few months and have lost about 15 pounds. Noom has an incredible food database in its food log and all my ingredients are available. So I plug in my ingredients every morning and register my 400-calorie breakfast. This is what the calorie breakdown looks like below.

Most important, this smoothie is delicious I don't think it's something I would continue to drink if I had to choke it down every morning. If you're looking for a filling breakfast that's not only a good post-workout smoothie but also satiating and protein-packed, you've got to try this recipe.

Lunches for 400 Calories or Less

If you're trying to lose weight, these healthy and satisfying 400-calorie lunches will fit perfectly into your day.

If you&aposre trying to lose weight, spacing your calories out strategically during the day between breakfast, lunch, dinner and snacks can help you feel satisfied after each meal. These delicious 400-calorie lunches fit nicely into a 1,500-calorie day-a calorie level most people will lose a healthy 1 to 2 pounds per week when following. Plus, we made sure they have plenty of fiber and protein, both of which help you feel full (no more hunger pangs). These simple lunches can be prepped ahead of time to take on-the-go or can be quickly assembled on the spot in 15 minutes or less, making them perfect for busy weeks. These healthy and delicious 400-calorie lunches will help you stay satisfied while you&aposre slimming down.

Veggie & Hummus Sandwich

325 calories

This mile-high vegetable and hummus sandwich makes for a delicious and healthy vegetarian lunch. Healthy fats from the avocado and fiber from a variety of veggies will keep you full. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

My Low Calorie Meal Plan

I thrive on a high protein, balanced carb, low fat diet. I&rsquove written several meal plans with macros split between 40% protein, 40% carbs, and 20% fat. (here&rsquos my 1500 calorie one)

But at the heart of it all, I attribute my success to starting with a calorie deficit and sticking to my calorie goals. End of story.

If I eat too many grams of carbs, I&rsquoll reduce my portions of protein. As long as I don&rsquot go over my calorie budget for the day and maintained a calorie deficit, I kept losing weight. (you can see what calories you need to create a calorie deficit for you at my macro calculator)

I try to avoid snacking, which was the biggest hurdle in my weight loss, and kind of still is. My main meals range between 300-500 calories.

So, even when I can eat the same foods every day, the meals can have a great deal of variety. Whatever I add or season the meals with need to be weighed, measured, and tracked in MyFitnessPal (or any calorie and macro tracking app.)

This printable is how my diet breaks down by meals that I call predictable, yet flexible!

Lentil Quinoa Bowl with Chicken

"If I found myself at Panera on a cold day, a Broth Bowl would be my top pick. For only 390 calories, the Lentil Quinoa Bowl with Chicken has everything I need for a filling and nutritious meal. The chicken provides a lean source of protein and the quinoa and vegetables serve up a ton of fiber and protein, too. The combination of nutrients is enough to keep my energy levels stable and my tummy happy for several hours." – Lisa Moskovitz, R.D.

Courtesy of Panera

Delicious Dinners

Healthy Meals Under 600 Calories

For dinner, you might enjoy a tasty hamburger made with 3 ounces of extra lean ground meat served on a whole wheat bun with lettuce, tomato, onions and ketchup with 1 cup of mixed greens topped with 1 tablespoon of salad dressing. Another 400-calorie dinner meal idea might include 4 ounces of grilled salmon with one-half cup of roasted red potatoes drizzled with 1 teaspoon of olive oil and one-half cup of grilled asparagus. Use herbs, spices, lemon or vinegar to add flavor without a lot of calories.