Our simple 400-calorie plan features meals that take advantage of this summer bounty. Each dish contains from 380 to 420 calories—the perfect number to perk you up without weighing you down. Hit the kitchen with these 20 quick (easy!) 400-calorie meals: [sidebar]Breakfast:Fruit ’n’ Nut MedleyTropical Fruit SmoothiePocket Scramble to GoRed, White & Blueberry MuffinsMorning Trail Mix Lunch:New England Seafood RollMediterranean Chopped SaladHam & Cheese PaniniRoasted Vegetable Pasta SaladGazpacho Dinner:Grilled Tri-Tip with Smoky RubPasta with Tomatoes, Beans & BroccoliSpice-Rubbed ChickenSurf or Turf SaladSalad Pizza Snacks:NachosGrilled Fruit SaladSpinach DipCaramelized Pineapple with Frozen YogurtNutty Snack Bars Media Platforms Design TeamOrder your copy of 400 Calorie Fix Cookbook today! [pagebreak] Breakfast Fruit ’n’ Nut Medley TOAST 2 Tbsp walnut halves in nonstick skillet over medium heat. Cool, then coarsely chop. Place 1 (6 oz) container fat-free vanilla Greek yogurt, 1/4 sliced peach, 8 blueberries, and 6 raspberries in bowl. Top with walnuts and 1 1/2 tsp honey. (Serves 1.) Pair with 1 slice whole wheat toast spread with 2 tsp all-fruit jam. TIME: 15 minutesTotal calories: 390 Tropical Fruit SmoothiePUREE 1/2 cubed mango, 1/2 c fresh pineapple chunks, 1/3 c + 1 tsp orange juice, 1/3 c + 1 tsp fat-free plain yogurt, 1 1/2 Tbsp sugar, 1/2 Tbsp lime juice, and 4 ice cubes. (Serves 1.) Pair with a small (2 oz) bran muffin. TIME: 5 minutesTotal calories: 410 Pocket Scramble to GoHEAT 1 tsp olive oil in medium skillet over medium heat. Add 1 Tbsp chopped onion, 6 halved cherry tomatoes, 1 c baby spinach, and 3 sliced mushrooms and cook for 2 minutes. Whisk together 2 large eggs and 2 Tbsp 1% milk, then scramble. Fill a 6" whole wheat pita with eggs, vegetables, 1 Tbsp guacamole, and 1 Tbsp shredded reduced-fat Cheddar cheese. (Serves 1.) Enjoy with 1 c cantaloupe. TIME: 10 minutesTotal calories: 420 Red, White & Blueberry MuffinsPREHEAT oven to 400°F. Coat 12-cup muffin pan with cooking spray. Combine 2 c all-purpose flour, 1/2 c sugar, 1 Tbsp baking powder, 1/2 tsp salt, and 1/2 tsp cinnamon in large bowl. Whisk together 2 eggs, 1 c strawberry yogurt, 1/4 c buttermilk, 1/4 c melted butter, and 1/2 tsp almond extract; add to flour mixture until just blended. Gently mix in 1 c blueberries. Spoon into prepared muffin pan. Bake 15 to 20 minutes. (Serving = 1 muffin.) Enjoy it with 1/4 c part-skim ricotta with 1 c strawberries and 1 Tbsp sliced almonds, plus a latte with 3/4 c 1% milk. TIME: 30 minutesTotal calories: 410 Morning Trail MixCOMBINE 1 c oat ring cereal, 2 Tbsp dried cranberries, 1 Tbsp peanuts, 1 Tbsp sliced almonds, and 1 Tbsp chocolate chips. (Serves 1.) Enjoy with 1 c 1% milk, to either drink or pour over mixture in bowl. TIME: 5 minutesTotal calories: 390 [pagebreak] Lunch New England Seafood Roll COMBINE 12 oz cooked and chopped lobster meat or canned crab with 1/4 c chopped celery, 3 Tbsp light mayo, 2 Tbsp chopped onion, 2 tsp chopped tarragon, 1 tsp lemon juice, and 1/8 tsp black pepper in bowl. Divide among 4 toasted hot dog buns. (Serves 4; serving = 1 sandwich.) Pair with 1/3 c deli coleslaw and salad of 1 c romaine, 1/2 c sliced cucumber, 4 cherry tomatoes, and 10 squirts salad dressing spray. TIME: 10 minutesTotal calories: 410 Mediterranean Chopped SaladCOMBINE 4 c chopped romaine, 1 diced tomato, 1 diced small cucumber, 1/4 c finely chopped parsley, 4 diced radishes, 4 diced scallions, 2 Tbsp olive oil, the juice of 1 lemon, 1 Tbsp each fresh parsley and thyme, 1/4 tsp salt, and 1/4 tsp black pepper in large bowl. (Serves 4; serving = 3 c.) Cut 1/2 of a 6" whole wheat pita into wedges and dip in 1/4 c hummus. For dessert, have 1 c fresh fruit salad. TIME: 15 minutesTotal calories: 380 Ham & Cheese PaniniSPREAD 4 tsp Dijon mustard and 1 Tbsp reduced-fat mayonnaise on 4 slices whole grain bread. Top each with 2 slices tomato, 2 thin slices deli-style ham, 1 oz-slice reduced-fat sharp Cheddar cheese, and another slice bread. Lightly coat outside of sandwiches with cooking spray. Place on heated, ridged grill pan and cook until bread is toasted. (Serves 4; serving = 1 sandwich.) Pair with 2 c greens drizzled with 1 tsp olive oil, plus 1 c honeydew. TIME: 30 minutesTotal calories: 420 Roasted Vegetable Pasta SaladCOAT 1 lb asparagus spears, 1 chopped red bell pepper, and 1 chopped small red onion with cooking spray. Grill until crisp-tender, about 12 minutes. Meanwhile, cook 1 1/2 c whole grain rotini pasta according to package directions. For dressing, puree 1/2 c fresh basil, 2 cloves garlic, 2 Tbsp fat-free plain Greek yogurt, 2 Tbsp olive oil, 2 Tbsp fresh lemon juice, 2 Tbsp water, 1/2 tsp grated lemon zest, and 1/2 tsp coarse salt. Toss vegetables, pasta, and dressing in bowl. Top with 3 oz grilled chicken. (Serves 4; serving = 1 1/2 c.) TIME: 45 minutesTotal calories: 390 GazpachoFor gazpacho, PUREE 4 seeded plum tomatoes, 2 c low-sodium tomato juice, 1 chopped red bell pepper, 3/4 c chopped cucumber, 1/2 c chopped sweet onion, 1/4 c basil leaves, 2 Tbsp lime juice, 1/2 jalapeño chile pepper, 1 clove garlic, and 1/2 tsp salt in blender until smooth. Transfer to bowl. For topping, combine 1 chopped plum tomato, 1 chopped Hass avocado, 1/4 c chopped cucumber, 2 Tbsp chopped sweet onion, 2 Tbsp chopped basil, 2 tsp lime juice, and 1/8 tsp salt in medium bowl. Chill both bowls 1 to 2 hours. Divide gazpacho among 4 bowls and top each with one-quarter of the avocado mixture. (Serves 4; serving = 2 c.) Enjoy with 3 oz grilled chicken breast and 1 glass (8 oz) sangria. TIME: 15 minutes prep + 2 hours to chillTotal calories: 420 [pagebreak] Dinner Grilled Tri-Tip with Smoky Rub COMBINE 1 Tbsp brown sugar, 1 Tbsp smoked paprika, 1 tsp mustard powder, 1 tsp garlic powder, 1 tsp black pepper, 1/2 tsp salt, and 1/8 tsp ground red pepper in bowl. Rub over 1 lb tri-tip steak. Grill over indirect heat until browned and internal temperature is 145°F for medium-rare or 160°F for medium, 8 to 10 minutes per side. Let rest 5 minutes, then slice. (Serves 4; serving = 3 slices.) Pair with 1 ear corn on the cob, 1 c watermelon cubes, and a salad of 1/2 c chopped tomatoes, 1/4 c diced avocado, and 1 1/2 tsp balsamic vinegar. TIME: 30 minutesTotal calories: 395 Pasta with Tomatoes, Beans & BroccoliCOOK 8 oz ziti according to package directions. Meanwhile, heat 1/2 Tbsp olive oil in large skillet over medium heat. Saute 1/2 c chopped onion and 2 minced cloves garlic 2 minutes. Add 2 chopped tomatoes, 1 c chopped parsley, and 1 can (15 oz) cannellini beans. Cover and cook 7 minutes. Meanwhile, steam 4 c broccoli florets until crisp-tender. Toss together pasta, tomato-bean mixture, broccoli, 4 Tbsp Parmesan cheese, and 2 Tbsp chopped fresh basil in large bowl. (Serves 4; serving = 2 c.) TIME: 30 minutesTotal calories: 390 Spice-Rubbed ChickenCOMBINE 2 tsp sugar, 1 tsp chili powder, 1 tsp ground coriander, 3/4 tsp cumin, 1/2 tsp oregano, 1/2 tsp salt, and 1/4 tsp black pepper and rub over both sides of 4 (6 oz) bone-in, skinless chicken thighs. Grill chicken until thickest portion registers 170°F, about 12 minutes per side. (Serves 4; serving = 1 thigh.) It’s delicious with 2 c baby spinach topped with 1 Tbsp crumbled goat cheese, 1 tsp walnut oil, and a squeeze of lemon juice, plus 1/4 c potato salad. TIME: 30 minutesTotal calories: 380 Surf or Turf SaladSPRINKLE 12 oz salmon fillet or flank steak with 1/4 tsp salt and 1/8 tsp pepper. Grill 5 to 6 minutes per side. Combine 4 c iceberg lettuce, 1 chopped cucumber, 1 pt halved grape tomatoes, 2 chopped carrots, 1 peeled and chopped apple, 1 chopped red bell pepper, and 1/2 chopped small red onion in bowl. Whisk 3 Tbsp chopped shallots, 2 Tbsp balsamic vinegar, 1 Tbsp olive oil, 1 tsp Dijon mustard, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Pour over salad and toss. Top salad with thinly sliced steak or salmon. (Serves 4; serving = 3 c.) Serve with 1 oz slice toasted French bread and 1 c sweetened iced tea. TIME: 55 minutesTotal calories: 400 Salad PizzaPAT 5 oz package pizza dough into a thin circle on nonstick baking sheet. Bake according to package directions. Let cool. Top with 2 c baby arugula, 1 chopped tomato, 1/2 diced small red onion, 4 oz crumbled goat cheese, 1/4 c chopped walnuts, and 2 Tbsp fresh herbs. Drizzle with 1 Tbsp olive oil and 1 Tbsp balsamic vinegar. (Serves 4; serving = 1 slice.) Enjoy with 5 oz glass of white or red wine. TIME: 25 minutesTotal calories: 410 [pagebreak] Snacks Nachos For salsa, COMBINE 1 c jarred salsa with 1 c diced pineapple. For refried beans, combine 16 oz fat-free refried beans with 2 tsp chili powder, 1 tsp ground cumin, and 1/2 tsp ground coriander in small saucepan. Cook, stirring, until warmed, about 5 minutes. Spread 6 oz baked tortilla chips on nonstick baking sheet. Sprinkle with 1 c shredded reduced-fat sharp Cheddar cheese and bake at 400°F until it melts. Transfer to platter and top with bean mixture, salsa, and 12 jalapeno chile pepper slices. Serves 6. (Serving = 10 nachos) Also, dunk 1 c broccoli florets in dip made from 1/2 c fat-free plain Greek yogurt and 2 Tbsp crumbled blue cheese. TIME: 20 minutesTotal calories: 400 Grilled Fruit SaladBRUSH 1 sliced pineapple, 4 peach halves, and 1 sliced mango with 1 Tbsp canola oil. Cook in covered grill about 3 minutes per side. Let cool 10 minutes, then cut into chunks and transfer to bowl. Stir in 1 qt sliced strawberries, 1 Tbsp lemon juice, and 1 Tbsp sugar and let stand 10 minutes, stirring occasionally. Divide among 4 bowls. Top each with 1/2 Tbsp slivered basil. (Serves 4; serving = 2 c.) Make s’mores with 2 graham cracker squares, 1 toasted marshmallow, and 1/2 oz milk chocolate. Enjoy with 1/2 c fat-free milk. TIME: 15 minutesTotal calories: 410 Spinach DipSaute 1 lb chopped spinach with 2 Tbsp chopped onion and 1 minced clove garlic. Cool, then press out moisture. Mix with 1/2 c 1% cottage cheese, 1 grated carrot, 1 Tbsp grated Parmesan cheese, and 1 tsp salt-free Italian seasoning. Serve with 1 lb cubed sourdough bread. (Serves 4; serving = 1/2 c dip and 1 c bread.) Also dip 1/2 c sugar snap pea pods, 1/2 c sliced jicama, and 3 chicken skewers. TIME: 15 minutesTotal calories: 400 Caramelized Pineapple with Frozen YogurtMELT 1 tsp unsalted butter in skillet. Stir in 1 Tbsp brown sugar and 20 oz crushed pineapple in juice; simmer 15 minutes. Serve one-quarter over 1/2 c vanilla frozen yogurt (120 calories per 1/2 c, max). Top with 2 Tbsp sliced almonds. (Serves 4; serving = 1/2 c pineapple.) Enjoy with 4 gingersnaps. TIME: 20 minutesTotal calories: 400 Nutty Snack BarsCOMBINE 2 1/2 c crispy brown rice cereal, 1/2 c sliced almonds, 1 Tbsp ground flaxseed, 3 Tbsp dried blueberries, and 1 Tbsp toasted wheat germ. Simmer 3 Tbsp smooth peanut butter, 3 Tbsp honey, and 2 Tbsp apricot preserves in saucepan 3 minutes, stirring constantly. Stir in 1/2 tsp vanilla extract and 1/4 tsp almond extract. Remove from heat. Stir in cereal mix. Transfer to 8" x 8" baking pan and let cool 1 hour. Cut into 8 bars. (Serves 8; serving = 1 bar) Enjoy with 1 c fruit salad, iced latte with 3/4 c 1% milk, and 1 oz stick part-skim string cheese. TIME: 15 minutes prep + 1 hour chillTotal calories: 420 Get your copy of 400 Calorie Fix— today!
