Order your copy of the 400 Calorie Fix today! BREAKFAST Hot CerealBRING 1 c low-fat or fat-free milk to a boil, then add 1/4 c grain cereal (such as Bob’s Red Mill 7 Grain or 10 Grain). Cover, simmer, and cook 10 minutes, stirring occasionally. Top with 2 Tbsp pecans and 1/4 c dried apricot halves. Total calories: 380 Bagel Egg SandwichSCOOP out 4" whole wheat bagel. Fill with 1 sliced hard-boiled egg, 1 Tbsp Miracle Whip Light, 2 tomato slices, and 2 lettuce leaves. Serve with large coffee and 3 oz low-fat milk. Total calories: 410 SmoothieBLEND the following ingredients: 1 c low-fat or fat-free milk, 1/4 c old-fashioned oats, 1 small banana, 1/2 c berries, and 1 Tbsp peanut butter. Total calories: 390 Get more 400-calorie meals. Cornmeal PancakesCOMBINE 1/2 c cornmeal, 1/2 c flour, 1/2 Tbsp baking powder, and 1/4 tsp salt in bowl. Add 3/4 c low-fat or fat-free milk, 1 large egg, 2 Tbsp vegetable oil, 2 Tbsp honey, and 1/2 tsp vanilla extract. Stir well. HEAT large skillet over medium heat and coat with cooking spray. Ladle about 1/4 c batter to make 4 " pancakes. Cook until bubbles on top have popped and pancake appears firm but not dry. Flip and cook until underside is done. (Makes 8 pancakes; 1 serving = 2 pancakes.) Total calories per serving: 240 Top with 1 c blueberries and serve with 6 oz light yogurt for a combined 400 calories.
Raisin Bran MuffinCHOOSE 2 oz raisin bran muffin (about the size of a standard cupcake). Cut in half and spread 1 tsp all-fruit strawberry jam on both sides. Serve with 3/4 c low-fat plain yogurt mixed with 1 c fresh or frozen berries and 1 Tbsp wheat germ. Total calories: 420 [header=Healthy Lunches for Weight Loss] LUNCH Chef’s Salad
COMBINE 2 c mixed greens with 1 oz slice each turkey, ham, and roast beef, cut into thin strips; 5 sliced olives; 1 tomato, diced; 1/2 green bell pepper, diced; and 1 Tbsp sliced almonds. Toss with 1 Tbsp balsamic vinegar and 1 tsp olive oil. For dessert, have 1/2 c low-fat frozen yogurt. Total calories: 410 Veggie PizzaPREHEAT oven to 450°F and place 1 package (15 to 16 oz) refrigerated whole wheat pizza dough on counter. HEAT 1 Tbsp olive oil in large skillet, add 1 c sliced mushrooms and 1 c sliced onions, and stir briefly. Cover pan and cook 3 minutes. Remove cover and cook 5 minutes longer, or until almost all liquid boils off. Add 1/4 tsp sea salt and remove from heat. FORM pizza dough into ball and roll out on large, lightly floured baking sheet until it measures no thicker than 1/4". Spread 1/2 c pasta sauce on dough and sprinkle with 1 c grated part-skim mozzarella and 1/4 c grated Parmesan cheese. Top with mushrooms and onions. BAKE 25 minutes, or until crust is lightly browned and cheese is bubbly. Cut into 8 slices. Total calories for 2 slices: 200
Macaroni Tuna MeltMIX in microwave-or oven-safe bowl, 2/3 c cooked macaroni, 1/2 c rinsed and drained light tuna, 1/4 c grated reduced-fat Cheddar cheese, 1 diced tomato, 2 Tbsp minced red onion, and 1 Tbsp Miracle Whip Light. Cook until heated through. Total calories: 390 Grilled Chicken and Pesto Sandwich
PUT 3 oz grilled chicken (about the size of a hockey puck), 2 tomato slices, and 1 Tbsp pesto between 2 slices whole grain bread. Serve with 1 c broccoli florets drizzled with 1 Tbsp fat-free ranch dressing. Total calories: 410
Chinese SoupBRING 1 c low-sodium chicken, vegetable, or miso broth to a simmer. Add 1 c baby spinach, 3 oz silken tofu (about 1/4 box), and 2 oz soba noodles and continue to simmer until noodles are cooked. Add Japanese seaweed-sesame seasoning mix for extra flavor without added calories, if desired. Enjoy with 100-calorie pack of cookies or crackers. Total calories: 390 [header=Best Dinners for Weight Loss] DINNER Spicy Black Bean Soup and Tortillas
SOAK 1 1/2 c dried black beans overnight. The next morning, drain beans and place in slow cooker with 5 c water, 1 c chopped yellow onion, 1/2 lb chopped red potatoes, 1 c salsa, and 2 cloves minced garlic. Cover and cook on low 8 hours, or until beans are soft. SEASON with 1/2 tsp sea salt and 1/8 tsp black pepper. Top with 6 Tbsp shredded four-cheese blend, 6 Tbsp low-fat plain yogurt, and 6 Tbsp minced cilantro. Total calories per 1 1/2 cup serving: 240 Pair with 2 warmed tortillas and small green salad for a combined 390 calories.
Shrimp Teriyaki Noodle BowlTOSS 1 c cooked whole wheat spaghetti with 4 oz frozen shrimp (thawed and cooked per package directions), 1 c frozen broccoli (cooked per package directions), and 2 Tbsp low-sodium teriyaki sauce. Top with 1/4 c water chestnuts. Total calories: 390
Sweet and Tangy Mustard-Molasses CHhickenPREHEAT oven to 400°F. Remove skin from 2 lb bone-in chicken breasts and place in pan. (If chicken breasts are large–about 1 lb each–cut in half.) Top with 1 thinly sliced onion. COMBINE 1/4 c deli mustard and 1/4 C molasses and brush onto chicken breasts. Bake 25 minutes, or until cooked through, turning chicken halfway through. (Makes 4 servings; 1 serving = 1/4 lb chicken breast.) Total calories per serving: 280 Serve with oven-baked fries: Cut half a potato into wedges, toss with 1/2 tsp olive oil and salt-free seasoning, and bake until crisp, 20 to 30 minutes, for a combined 380 calories.
Vegetable Medley SoupCOMBINE 2 c romaine or mixed lettuce; 1/2 c rinsed and drained canned chickpeas; 1 slice Alpine Lace Swiss cheese, cut into strips; 1 tomato, cut into wedges; 1/4 c sliced cucumber; and 1/2 c plain croutons. Toss with a few shakes of salt-free seasoning, 2 tsp olive oil, and 1 Tbsp balsamic vinegar. Total calories: 400 Grilled Salmon
PREPARE 1 frozen salmon fillet (such as Gorton’s Classic Grilled Salmon) per package directions. Serve with 1/2 c whole grain brown rice and 1 c cooked mixed vegetables (such as Green Giant Broccoli & Carrots). Enjoy with 4 gingersnap cookies. Total calories: 410 [header=Healthy Snacks and Desserts] SNACKS Molten Brownie Bites
PREHEAT oven to 400°F. Coat 24-cup mini muffin pan with cooking spray. POUR 1 box (20 oz) Ghirardelli Chocolate Brownie Mix into large bowl. In smaller bowl, beat 2 eggs, 1 egg yolk, and 1/4 c low-fat mayonnaise with electric mixer on high speed about 2 minutes. Add to brownie mix, along with 1/2 c melted unsalted butter. SPOON batter into muffin pan, filling each cup to top. Bake 10 minutes, then immediately remove bites from pan with tablespoon. (Makes 12 servings; 1 serving = 2 brownie bites.) Total calories per serving: 300 Enjoy with 1 c low-fat or fat-free milk for a combined 400 calories.
Cookies and MilkDIP 5 Oreos in 1 c low-fat or fat-free milk. Total calories: 370
Frozen Yogurt PiePREHEAT oven to 350°F. Grind 20 graham cracker squares into crumbs (makes about 1 c). Reserve 1 Tbsp crumbs and combine the rest with 3 Tbsp melted unsalted butter. Pat firmly into 8" pie pan and bake 10 minutes, then cool completely. GENTLY FOLD 2 (6 oz) cartons blended raspberry yogurt into 2 c Cool Whip Lite. Spoon into pie dish, cover, and freeze until firm (at least 3 hours). REMOVE pie from freezer 30 minutes before serving. Top with 2 c thawed frozen raspberries before cutting. (Makes 8 servings; 1 serving = 1 of 8 wedges.) Total calories per serving: 210 Enjoy with latte made with 3 /4 c low-fat milk and 3 blocks Hershey’s Special Dark chocolate for a combined 400 calories.
Chips and GuacamoleMASH 1/4 c avocado with 1/4 c salsa. Serve with 2 oz tortilla chips (about 20 chips). Total calories: 400 Popcorn Mix & Beer
MICROWAVE 4 c light butter popcorn. Toss with 2 Tbsp grated Parmesan, 2 Tbsp cashew pieces, and 2 Tbsp raisins. Serve with 12 oz light beer. Total calories: 410 Order your copy of the 400 Calorie Fix today!
