Know the caloric value of your meals and plan them ahead of time to make sure that they meet your needs. A 1,600-calorie diet splits evenly into four 400-calorie meals. Widen your cookbook and recipe repertoire with new and satisfying food ideas. According to registered dietitian Caren Tishfield, a meal close to 400 calories can satisfy hunger and fuel you until your next meal.
Breakfast
Combine a cup of General Mills Honey Nut Clusters and a cup of fat-free milk, with coffee and cream in the side, for a 400-calorie breakfast. One cup of Total Raisin Bran topped with a chopped banana and a cup of fat-free milk comes close to the 400-calorie mark. A serving of Kellogg's Bite Size Frosted Mini-Wheats, a cup of fat-free milk and coffee with creamer and sugar contains 400 calories. Combine a plain, medium-sized bagel, a slice of fat-free cheese and a cooked egg for a 400-calorie breakfast.
Lunch
Purchase a cup of precooked and diced chicken. Combine the chicken with 1/4 cup of chopped green onions, chopped celery, and 2 tbsp. balsamic vinegar. Mix the ingredients and add the chicken mixture and lettuce to a whole-wheat pita. Or prepare a black bean veggie burger (any type) according to directions, without any oil or butter. Serve the burger on a whole-wheat or whole-grain bun. Mix 1 tbsp. of barbecue sauce, 2 tsp. of olive oil and 1 tbsp. apple-cider vinegar with 1/2 cup of shredded cabbage, cauliflower, broccoli and carrots. Top the burger with the slaw.
Dinner
Combine a cup of cooked brown rice, steamed vegetables, 1 tsp. butter and a serving of chicken breast for a 400-calorie meal. A serving of whole-wheat pasta, 1/2 cup of marinara sauce and 1 oz. of lean beef will be close to 400 calories. One cup of wild rice, 3 oz. of broiled salmon and steamed vegetables nears the 400-calorie mark.
Meals on the Go
Combine lunch with a coffee; Starbuck's Fiesta Salad and a fat-free tall cappuccino falls 20 calories short of 400. The Chicken Chipotle Sandwich weighs in at 380 calories. Stop at Starbucks for breakfast and get a chocolate old-fashioned doughnut and consume 420 calories. McDonald's Quarter Pounder contains 410 calories, and a Bacon, Egg and Cheese Biscuit contains 420 calories.
Member Comments