400 Calorie Breakfast Ideas
Dunkin' Donuts Bagel and Joe
Get a Dunkin' Donuts plain bagel. Ask for a half-serving of reduced-fat cream cheese. Wash it down with a small iced coffee with skim milk. Add 1 tsp of sugar to the coffee (optional). Total calories: 415
Blueberry Blast
Toast 2 Aunt Jemima Frozen Blueberry Waffles. Top with 2 tsp butter. Drizzle 2 Tbsp maple syrup. Serve with 3/4 cup blueberries. Total calories: 413
Blueberry Nut Oatmeal
Cook 1/2 cup dry Quaker 1-Minute Oats. Top with 1 cup frozen organic blueberries, 2 Tbsp cashews, and 1 Tbsp honey. Total calories: 390
Cheesy Eggs on Toast
Make an omelet with 1 egg and 2 egg whites. Fill it with spinach, tomatoes, and a sprinkle of shredded mozzarella. Eat with 2 slices of whole wheat toast (no butter!) Total calories: 391
Chocolate Raspberry Oatmeal
Mix 1/2 cup dry oats (cooked with water to desired consistency). Stir in 1/4 cup semisweet chocolate chips. Top with 1 cup raspberries. Total calories: 419
Egg & Cheese Breakfast Bowl
Microwave a Jimmy Dean D-Lights Breakfast Bowl. Pair with one slice whole wheat toast. Wash it down with 6 ounces orange juice. Total calories: 380
Fruit 'n' Nut Medley
Fruit 'n' Nut Medley: Toast 2 Tbsp walnut halves in nonstick skillet over medium heat. Cool, then coarsely chop. Place 6 ounces 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. Pair with 1 slice whole wheat toast spread with 2 tsp all-fruit jam.
Total calories: 390
Hearty Egg Sandwich
Scramble 1 whole egg with 1 egg white in a skillet coated with cooking spray. Place on toasted whole wheat English muffin spread with 1/4 cup mashed Hass avocado. Top with 1 slice reduced-fat Cheddar cheese and tomato slices. Total calories: 397
Not-Your-Ordinary Cereal & Milk
Pour 1 cup Kashi Go Lean cereal into a bowl. Top with 1 cup blueberries. Sprinkle with 2 Tbsp walnuts. Add 1 cup low-fat or fat-free milk. Total calories: 407
PB&B Sandwich
Spread each half of a toasted whole wheat English muffin with 1 Tbsp peanut butter. Top each half with 1/4 cup sliced banana. Eat as an open-faced sandwich with a side of 20 blueberries. Total calories: 406
Peach Parfait
Spoon 1/2 cup fat-free artificially sweetened vanilla yogurt into a dish. Top with 1/4 cup store-bought low-fat granola. Top with 1/2 cup sliced fresh peaches. Sprinkle on ground cinnamon. Total calories: 407
Peanut Butter Shake
In a blender, combine 1 cup fat-free milk, 2 Tbsp creamy peanut butter, and 1 sliced banana. Blend until smooth. Total calories: 391
Pocket Scramble to Go
Heat 1 tsp olive oil in medium skillet. Add 1 Tbsp chopped onion, 6 halved cherry tomatoes, 1 cup baby spinach, and 3 sliced mushrooms and cook for 2 minutes. Whisk together 2 large eggs and 2 Tbsp low-fat milk, then scramble. Fill a 6" whole wheat pita with eggs, vegetables, 1 Tbsp guacamole, and 1 Tbsp shredded reduced-fat Cheddar cheese. Enjoy with 1 cup cantaloupe. Total calories: 420
Waffle Sundae
Prepare 2 frozen whole grain waffles according to package directions. Top each waffle with 1/4 cup nonfat plain yogurt. Add 1 Tbsp slivered almonds, 1/4 cup fresh raspberries, and 1/2 Tbsp pure maple syrup.
Total calories: 409
400 Calorie Lunch/Dinner Ideas
Amy's Mexican Casserole
Microwave 1 Amy's Mexican Casserole (light in sodium). Wash it down with 1 cup low sodium V8 juice.
Total calories: 420
Barbecue Chicken Pita
Stir together 1 Tbsp barbecue sauce and 1/2 cup chopped precooked chicken. Microwave for 30 seconds or until hot. Cut a whole wheat pita in half and stuff each with chicken mixture. Top with 1 cup chopped lettuce, 2 Tbsp diced cucumber, and 1 Tbsp fat-free ranch dressing. Pair with 10 baby carrots. Total calories: 405
Boston Market 1/4 White Rotisserie Chicken
Order 1/4 white rotisserie chicken, no skin; 1/2 cup garlic dill new potatoes, Caesar side salad, and 1 Tbsp light ranch dressing. Total calories: 400
Chef Salad
Mix 2 cups salad greens with 2 ounces can of water-packed tuna or salmon (drained) and 1/4 cup cooked chickpeas. Top with 2 Tbsp reduced-fat shredded cheese and 2 Tbsp fat-free ranch dressing. Pair it with a small dinner roll. Afterwards, enjoy a Hunt's Fat-Free Snack Pack Chocolate Pudding. Total calories: 408 to 428
Confetti Pesto Pasta
Combine 1 pint cherry tomatoes, 1 1/2 cups cooked green beans, 1 1/2 cups diced chicken breast, 1/4 cup pesto, and 1/4 tsp each salt and pepper. Add 4 cups cooked linguine. Garnish with 1/4 cup shredded Parmesan. Makes 4 servings, 395 calories each
Grilled Almond Butter and Berry Sandwich
Take two slices of whole grain bread. Mash 1/4 pint fresh raspberries and spread it on one slice. Spread the other slice with 2 Tbsp almond butter. Lightly coat outsides of bread with cooking spray. Place sandwich on skillet over medium-low heat. Cook 5 to 7 minutes, turning halfway through, to brown both sides. Cut in half and serve. Total calories: 392
Ham and Cheese
Take 2 large slices of whole wheat bread. Spread 2 tsp mustard on one slice. Top with 3 slices of deli ham; each slice should be about a 4-inch square. Add 1 1/2 slices of American cheese. Layer 2 lettuce leaves. Add 2 thin slices tomato. Cover with the other piece of bread. Total calories: 411
Hormel Vegetarian Chili
Heat 1 cup Hormel Vegetarian Chili with Beans. Pair with a large salad made with 2 cups lettuce, 1 tomato, and salad dressing spray. Add 2 slices Alpine Lace Swiss Cheese, cut into thin strips. Eat with one 6" corn tortilla. Total calories: 390
Lean Cuisine Chicken Tuscan Panini
Microwave one Lean Cuisine Chicken Tuscan Panini. Pair with 3/4 cup grapes for dessert. Total calories: 403
Penne à la Vodka
Melt 2 Tbsp butter and add 2 slices diced Canadian bacon, 2 Tbsp tomato paste, and 1 Tbsp parsley. Cook 10 minutes. Add 4 Tbsp cream and 1/4 cup vodka. Cook until vodka evaporates. Toss with 4 cups cooked penne and 1 1/2 cups peas. Makes: 4 servings, 392 calories each
Smoked Turkey and Swiss Panini
Stir 1 Tbsp unsalted butter and 1/2 tsp Dijon mustard; spread on two small slices of multigrain bread and place the bread, buttered side down, on a plate. Top each slice with 3/4 tsp honey mustard and one slice Jarlsberg light cheese. Add 1 slice turkey and thin apple slices. Close the sandwich and grill in a hot panini press or other two-sided grill until the bread is browned and crisp and the cheese melted, about 3 minutes. Total calories: 395
Subway 6-inch turkey sandwich
Order a Subway turkey breast 6-inch sandwich on nine-grain bread with lettuce, tomatoes, cucumbers, green peppers, pickles and onions. Top with 2 tsp mustard. Pair with a bag of Baked Lay's Original Potato Crisps (1.18 ounces). Total calories: 420
Weight Watchers Smart Ones Chicken Santa Fe
Microwave 1 Chicken Santa Fe and heat 1 cup Healthy Choice Old Fashioned Chicken Noodle Soup. Eat with one 6" whole wheat tortilla. Finish with 1/2 cup cubed cantaloupe. Total calories: 385
Wendy's Sour Cream and Chives Potato
Order 1 potato. Pair with a side salad and use half a packet of any light, fat-free, or vinaigrette dressing.
Total calories: 320
Amy's Bowls Stuffed Pasta Shells
Microwave 1 Amy's Bowls Stuffed Pasta Shells. Rub 1 slice whole wheat toast with peeled garlic and top with 1/2 Tbsp Parmesan cheese and parsley. Broil until cheese melts. Serve with 5 steamed asparagus spears topped with fresh lemon juice. Total calories: 410
Grilled Cheese Sandwich
Take 2 large slices of whole wheat bread. Fill with 2 slices of American cheese. Spread 1/2 Tbsp butter on each outside surface of bread. Brown each side of sandwich in a hot pan until cheese melts.
Total calories: 401
Lasagna Roll-Ups
Mix 10 ounces chopped spinach with 1 cup part-skim ricotta, 2 Tbsp basil, and 1 egg. Spoon onto 8 cooked lasagna noodles and roll up. Place in baking dish. Top with 3 cups marinara sauce, 1/2 cup shredded mozzarella, and 1/4 cup grated Parmesan. Bake 45 minutes at 375°F. Makes: 4 servings, 396 calories each
Lemony Salmon and Dill Toss
Mix 1 can salmon (7 1/2 ounces, drained); 1 1/2 cups blanched asparagus pieces; 3 Tbsp lemon juice; 3 Tbsp chopped dill; 2 1/2 Tbsp olive oil; 2 Tbsp capers; 2 tsp lemon zest; and 1/2 tsp each salt and pepper in a bowl. Stir in 4 cups cooked bow tie pasta and 1/3 cup shredded Parmesan. Makes 4 servings, 414 calories each
McDonald's Hamburger
Order a McDonald's hamburger. Add one ketchup packet. End the meal with a vanilla reduced-fat ice cream cone. Total calories: 415
Mediterranean Chopped Salad
Combine 4 cup chopped romaine, 1 diced tomato, 1 diced small cucumber, 1/4 cup 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. (Makes 4 servings.) Cut 1/2 of a 6" whole wheat pita into wedges and dip in 1/4 cup hummus. For dessert, have 1 cup fresh fruit salad. Total calories: 380
New England Seafood Roll
Combine 12 ounces cooked and chopped lobster meat or crab (fresh or from a can) with 1/4 cup 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. (Makes 4 servings.) Pair with 1/3 cup deli coleslaw and salad of 1 cup romaine, 1/2 cup sliced cucumber, 4 cherry tomatoes, and 10 squirts salad dressing spray.
Total calories: 410
Personal Pizza
Top 1 toasted whole wheat pita with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella, 1/2 cup grilled chicken breast, and 1/4 cup chopped sun-dried tomatoes. Sprinkle with minced garlic and oregano. Place under oven broiler until bubbly. Total calories: 396
Pork BBQ Sandwiches
In a Ziploc bag, combine 1 pound boneless pork tenderloin cut into 4 slices, 1 Tbsp chopped chipotle chilies in adobo sauce, and 1 cup reduced-sodium barbecue sauce. Refrigerate for 30 minutes. Preheat the grill and toast 4 hamburger buns. Spread the cut sides with 1 Tbsp barbecue sauce. Grill the pork for 5 minutes on each side, or until slightly charred and no longer pink in the center. Thinly slice and pile onto the buns. Makes: 4 servings, 406 calories each
Roasted Vegetable Pasta Salad
Coat 1 pound 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 cup whole grain rotini pasta according to package directions. For dressing, puree 1/2 cup 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 ounces grilled chicken. Makes: 4 servings,
390 calories each
Rotini with Sausage and Broccoli
Stir together 2 cooked Italian-style turkey sausages, sliced, 1 can diced tomatoes (14 1/2 ounces); 2 cups cooked broccoli; 1/2 cup shredded part-skim mozzarella, 1 1/2 Tbsp olive oil, 3/4 tsp thyme leaves, and 1/4 tsp each salt and pepper in a bowl. Mix in 4 cups cooked rotini. Makes 4 servings, 406 calories each
Steak Quesadilla
Slice 1 small red onion and 1/2 avocado. In skillet, heat 1 tsp olive oil; cook strip steak (8 ounces) and divide among four 100-calorie tortillas. Top with avocado, onion, and 1/4 cup each salsa, black beans, and Monterey Jack cheese. Heat in skillet. Makes 4 servings, 400 calories each
Sushi
Order 4 pieces of a California roll, 4 pieces of a spicy tuna roll, 1 cup Miso soup, and 8 orange wedges.
Total calories: 400
Tofu and Veggie Stir-Fry
Sauté in a wok or skillet 1 1/2 cups Cascadian Farm Chinese-Style Stir-Fry Blend. Add 1/2 cup extra-firm tofu. Stir into the wok 1 Tbsp peanut butter and 1 tsp low-sodium soy sauce. Pair with 2/3 cup Minute Brown Rice. Total calories: 385