Contents

Find & Log Healthy Recipes

If you’re following a lower carbohydrate eating plan, the good news is that cutting down on carbs doesn’t mean skimping on flavor. Go for balanced meals with with lean meats, chicken, fish, whole-grains, and fresh fruits and veggies to keep the carbohydrates at bay. Spice up your lunch routine with these satisfying low-carb lunches, all for less than 350 calories and 15 grams carbohydrates per serving!

1. 20 Minute Zesty Shrimp Lettuce Wraps | MyFitnessPal’s Original Recipes

Fresh and flavorful, these simple lettuce wraps have got it all—crisp veggies, lean shrimp, and a zesty Mexican-inspired marinade. Use pre-cooked shrimp to make this recipe even quicker. Garnish with cilantro and a squeeze of fresh lime juice. Recipe makes 4 servings at 3 filled lettuce wraps each.

2. Sweet Potato Egg Casserole | The Honour System

Sweet potatoes, spinach, rosemary and shredded cheese come together for an oh-so-flavorful egg dish packed with nutrition. For a salty, tangy bite, try feta cheese (though whatever cheese you have on hand will also work). For an extra nutrient punch, toss in a handful of mushrooms or tomatoes. Recipe makes 4 servings at 1 slice each.

3. Low–Carb Tuna Salad with Dressing| Uproot Kitchen

Canned tuna is a super convenient and versatile pantry staple that’s packed with protein and low in carbohydrates—a win win! The sweet sesame dressing pairs beautifully with the crisp Napa cabbage, sliced cucumber, and toasty peanuts. Garnish with sesame seeds and freshly ground black pepper if desired. Recipe makes 2 servings at 1/2 salad + 1/4 cup salad dressing each.

4. Kale & Broccoli Salmon Burgers | Hummusapien

What makes this scrumptious salmon burger unique is that addition of broccoli and kale. Enjoy a patty on a bed of greens with a squeeze of fresh lemon juice for a simple, satisfying lunch. An added bonus is that they freeze well, so feel free to make a double batch! Recipe makes 5 servings at 1 burger each.

5. Spicy Bacon Egg Salad | Kim’s Cravings

We love the kick that Sriracha (or whatever hot sauce you have on hand) gives this cool and creamy egg salad. Swap out traditional mayonnaise for non-fat Greek yogurt to slash the fat and try lettuce wraps to reduce the carb count. Garnish with thinly sliced green onions and dig in! Recipe makes 4 servings.

6. Everyday Frittata | Cooking Light

This tasty recipe makes it easy to enjoy eggs any meal of the week, lunch included! For a seasonal touch, add sautéed asparagus. Cow’s milk or almond milk can be substituted for the evaporated milk. You can even assemble it the night before and bake the next day just in time for lunch! Serve with a light mixed greens salad. Recipe makes 4 servings.

7. Turkey Club Lettuce Wraps | Organize Yourself Skinny

There are five ingredients standing between you and this lunch. Yes, please! This no-fuss lettuce wrap recipe features ingredients you likely already have on hand, like romaine, turkey, tomatoes, and bacon. Lighten it up by substituting the mayo for avocado or hummus. Recipe makes 1 serving.

8. Springtime Chicken Salad | Clean Eating

Sweet apricots, crunchy almonds, and lemony Greek yogurt dressing make this seasonal chicken salad a lunch you won’t forget. Serve in lettuce wraps or straight up in a bowl with sliced cucumbers on the side. Garnish with paprika. Recipe makes 4 servings.

9. Portobello Mushroom Pizzas | Dietitian Debbie Dishes

Who needs pizza crust when there’s meaty portobellos ready to be stuffed with all your favorite fixings? Start with a simple tomato sauce then sprinkle the mushrooms with shredded mozzarella cheese, basil and banana peppers. These crowd-pleasing, personalized pizzas in less than thirty minutes. Recipe makes 4 servings at 2 mushrooms each.

10. Grilled Steak with Baby Arugula and Parmesan Salad | Cooking Light

Enjoy the goodness of juicy steak atop a bed of lemony arugula for a fresh twist on lunch! The best part is that this beefy salad with be on the table in 20 minutes. If peppery arugula isn’t your favorite, try baby spinach or mixed greens instead. Recipe makes 4 servings at 1 steak + 1 cup arugula salad + 1 lemon half each.

21 Low Calorie Keto Meals Under 400 Calories!

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Need a little help with your meal plan for the week? Looking for some new inspiration for breakfasts, lunches and dinners that are low carb, low calorie, and still super yummy? Well, we have you covered with 21 delicious and satisfying recipes! All of these recipes are under 400 calories per serving each, but they are far from boring.

We included seven excellent breakfast choices including both savory and sweet recipes and ones that are quick and easy! For the lunches, there are some great salad and soup options as well as some not so guilty pleasures like low calorie and carb pizza, and for dinners: everything from Mexican to Asian, to Italian inspired dishes!

My mouth is watering already! Each one of these recipes make for a perfect low calorie, low carb meal, and I personally can’t wait to eat every single one of the meals in this post.

Breakfasts

Low Carb Oatmeal Recipe – Hot Cereal–Do you love the comfort of hot cereal on a cold morning? If so, this yummy low carb oatmeal recipe is sure to become a favorite. Low Carb Yum

Keto Smoothie – Blueberry Galaxy–This keto smoothie is filled with blueberries perfect as a quick breakfast or a post workout refuel option, and stacked with essential micronutrients. FatForWeightLoss

Lemon Ricotta Blender Pancakes with Triple Berry Sauce–These easy low carb blender pancakes will brighten your morning with the sunny taste of lemons and mixed berries. A fabulous gluten-free breakfast treat. My kids all seem to have one track minds, just like their old mum. Turns out that they dream about food as much as I do. Maybe it’s a hereditary trait, passed on through the genes of food-obsessed people. Or maybe it’s taught when they are really young and impressionable, watching as their mother thinks and schemes and daydreams about her next meal. However it’s passed on, my kids all surely have caught that bug. All Day I Dream About Food

Blueberry Pancake Bites–Make healthy breakfast fun with these little low carb blueberry pancake dippers. They’re easy enough to make on a weekday morning! This post is sponsored by Wyman’s. Do you get into a breakfast rut? You wake up, wander to the kitchen, grab a cup of coffee and think…same old same old. You could have eggs…again. Or you could have a low carb muffin…again. Maybe you have some low carb bread on hand for toast…again. Whatever your breakfast routine, you’re sick of it and you want something different. Yep, this happens in my house too, with relative frequency. All Day I Dream About Food

Avocado Toad in the Hole–Toad in the Hole! Cute name for such a simple breakfast. Most “toad in the hole” recipes involve some type of bread. While it’s possible to grab a slice of your favorite low carb bread (or whip up a loaf the night before), it’s much easier to just grab that avocado sitting on your counter! Tasteaholics

Blueberries & Cream Crepes–For Those Sunday Mornings! Or any day you’d like a sweet, fresh breakfast, really.We discovered these super simple, low carb crepes in the early beginnings of our keto diets but never really appreciated them until we started traveling. Tasteaholics

Bacon, Egg & Cheese Cups–As with most of our recipes, you can alter them to fit your tastes. Don’t like cheddar? Use mozzarella, or feta, or even brie! Feel free to use turkey bacon, salami or perhaps even mushrooms for a vegetarian spin. These Bacon Egg & Cheese Cups are so versatile!And, since we know people are going to ask – yes, you can make 1 giant Bacon, Egg & Cheese Cup in the form of a pie! Just lay that bacon along the bottom of your pan, prebake it a bit in the oven and assemble one giant cup! Use a pie pan, cheesecake pan or small casserole dish (note: depending on your bakeware, you may need to double the ingredients)! Tasteaholics

Mediterranean Zucchini Noodle Pasta – Low Carb, Gluten Free, Primal–I love, love, love the combination of olive oil, garlic and butter on noodles. Zucchini noodles are no exception to this rule. This dish is packed with flavor and super easy to make. It is also great served as a cold salad. I like to make it a one pot low carb meal and add chicken… Peace Love and Low Carb

Bacon Ranch Chicken Crust Pizza – Keto & Gluten Free–A tasty low carb gluten free bacon ranch chicken crust pizza that’s super simple to make. It uses a near zero carb pizza crust made from ground meat. Low Carb Yum

Tilapia Salad with Spinach and Creamy Avocado Dressing–A garlic butter spinach tilapia salad served with creamy avocado dressing. It’s an amazing flavor combination that’s low carb and keto friendly! Low Carb Yum

Turkey Pesto Pinwheels and Healthy Lunch Box Hacks–Making kids’ lunches doesn’t have to be a chore. Try a few of these healthy low carb lunchbox ideas, including turkey pesto pinwheels. Sponsored by O Organics. Making healthy lunches is one of the more thankless jobs of parenthood. My third child just started kindergarten yesterday and as excited as I am for her, it means yet another lunchbox to fill in the busy mornings. I’d love to tell you that my darling children appreciate my husband’s and my efforts to pack them a healthful and flavourful lunch with plenty of good snacks to fill hungry tummies. But they don’t. All Day I Dream About Food

Spicy Tomato Basil Soup–Stay warm! Tomato basil soup is a favorite among many. It’s a bisque which means it has little to no chunks and is very creamy. We’ve made a few tomato basil soups in the past and it seems as though each one just gets spicier. Tasteaholics

SuperFood Keto Soup | The KetoDiet Blog–This recipe is great for a keto paleo diet because it’s low in carbs and very high in micronutrients. I used watercress, one of the most underestimated superfoods. Together with Chinese cabbage, chard and spinach, it has the highest amounts of micronutrients amongst greens. KetoDiet

Keto Kale Caesar Salad–This keto friendly Kale Caesar Salad with low-carb croutons is super simple to whip up and all of the components keep really well for the entire week. KetoDietApp

Shrimp & Pineapple Fried Cauliflower Rice | I Breathe I’m Hungry–This delicious and satisfying Shrimp & Pineapple Fried Cauliflower Rice is also beautiful and healthy for you – and it’s Paleo & Whole 30 approved! I Breathe I’m Hungry

Keto Lo Mein – Low Carb & Gluten Free | I Breathe I’m Hungry–No need to deprive yourself on a low carb diet! This Keto Lo Mein is easy to make and will satisfy all your Chinese takeout cravings! I Breathe I’m Hungry

Chili Lime Cod–Citrus, Spice & Everything Nice.Sometimes, you just want to break the regular chicken or steak dinner streak for something more delicate and light. Cod is an extremely soft and adaptable fish. Tasteaholics

Low Carb Lemon Garlic Shrimp Pasta–A Simple, Italian Feast! Why Italian on this particular day? It’s exactly 2 weeks until we leave for our Italian adventure! Rami and I have been planning a sort of Eurotrip for a few months now and it’s finally upon us. Tasteaholics

Chicken Enchilada Skillet Dinner: Low Carb Tex-Mex–One pan chicken enchilada skillet dinner recipe is quick, easy, and low carb. It cooks in about 15 minutes, has 7 net carbs per serving and is so good the whole family will love it! lowcarb-ology

Low Carb Beef Burritos – Ditch The Carbs–Low carb beef burritos are a colourful, healthy and vibrant dish to make at home. Low carb beef burritos are a great alternative to fast food. Ditch The Carbs

Keto Chicken Pot Pie – Low Carb | I Breathe I’m Hungry–This Keto Chicken Pot Pie has a biscuit crust & creamy, rich filling! Perfect fall comfort food, this low carb chicken pot pie is Atkins & Banting friendly! I Breathe I’m Hungry

Easy low-calorie meals

Gochujang roast sweet potato with mixed grain salad

Pack plenty of texture into this low-calorie vegetarian salad with roast sweet potatoes, mixed grains, radishes and cucumber, and lift with a punchy Korean dressing.

Green frittata

Add vibrant peas, salty bacon and sweet red peppers to your frittata for an easy, low-calorie midweek meal.

Balsamic lentils with pork fillet

Balsamic offers a tartness to our vibrant pork dish. This well-balanced meal with yummy lentils is high in protein but low in calories and salt – perfect for a midweek meal for four.

Healthy vegan quinoa and black bean chilli

Try our quick and easy vegan chilli. This quinoa and black bean chilli recipe is high in protein, low in calories and vegan – but still tastes impossibly creamy. Try our vegan one pot,

Turkey kheema matar (mince and peas curry) with tomato salad

Packed with fresh and zingy flavours and plenty of punchy spices, this low-calorie Indian curry makes an easy midweek meal.

Spelt and mushroom risotto

This creamy risotto uses pearled spelt as a healthier alternative to rice and dried porcini mushrooms for a more intense flavour. Discover more of our best risotto recipes here.

Bun cha with sizzling meatballs

Check out our easy Vietnamese-inspired dish with fiery pork meatballs. This lo- calorie recipe is quick to make and packed with plenty of fresh flavour.

Mexican prawn soup

Check out our hearty Mexican soup recipe with king prawns. This easy one-pot dish is packed with flavour and has under 300 calories for an easy midweek meal.

Gigantes plaki (Greek baked beans)

Ready in under an hour, this Greek one-pot is packed with plenty of fresh flavours as well as protein and fibre, making it a healthy vegetarian meal idea with less than 300 calories. Check out our best Greek recipes here.

Moroccan veggie soup

Check out our easy Moroccan vegan soup recipe with lemons, chickpeas and plenty of spice. This low-calorie soup serves four and ready in under an hour. More low calorie soup ideas here…

Low-calorie pad Thai

This recipe for pad Thai is packed full of authentic Thai flavours but without the high calorie count as we’ve used courgette instead of normal noodles. It’s really easy to make, ready in under 30 minutes and well under 300 calories, perfect for a healthy midweek fix.

Chicken saag

One of your favourite recipes, our chicken saag recipe proves that you can eat healthily without having to miss out on your favourite foods. This comes in at under 500 calories and is ready in under an hour. Try our low calorie curry ideas here…

Low-calorie beef bourguignon

Eating healthily doesn’t mean you have to deny yourself delicious food. This beef bourguignon is packed full of classic flavours and is low in calories.

Low-calorie chicken and leek pie

A perfect easy and healthy dinner. Chicken and leeks are cooked in a creamy sauce and finished off with golden ciabatta breadcrumbs for a clever and healthier alternative to pastry.

Paprika chicken goulash

Check out this juicy chicken goulash recipe with peppery paprika. Serve this simple one-pot with tagliatelle or rice for an easy midweek family meal. Plus it’s low in calories, too.

Courgetti with pesto and balsamic tomatoes

Who needs pasta when you can have spiralised courgette? Try our easy ‘courgetti’ recipe, made with baby plum tomatoes, garlic, pesto, pine nuts and a lot of courgette noodles.

Low-calorie lasagne

Our low-calorie lasagne is a delicious dinner recipe for six people. Serve with a green salad for a healthy version of this classic Italian dish.

Low-calorie lamb stew

Try this hearty, low-fat one-pot for a filling family meal. Pearl barley adds bulk to an easy stew of lamb, veg and potatoes. Make in minutes then leave to cook for 1 hour. Serve the stew with leafy greens or crusty bread for the juices.

Chicken satay noodle salad

Check out our easy chicken satay noodle salad recipe with red cabbage, shredded carrots and roasted peanuts. This vibrant crunchy salad is low in calories and ready in an hour.

15-minute mushroom stroganoff

This super-quick and easy mushroom and tarragon stroganoff makes for a great, healthy midweek meal, ready in just 15 minutes and under 300 calories.

Cauliflower crust pizza

Cauliflower works as an alternative to flour in this on-trend, super light pizza base. The parmesan gives the cauliflower crust a deep flavour which you can then personalise with your own toppings.

Chilli-salt salmon with chopped salad

Check out this quick and simple marinaded chilli-salt salmon. This colourful recipe is not only easy to make but it’s low in calories, too.

One-pot paprika cod and chickpeas

Check out our punchy paprika cod one-pot with juicy tomatoes. This simple tray bake is an easy, low calorie midweek meal for when you’re short on time but still want something healthy.

Spiced carrot and lentil soup

Need a warming yet low-calorie dinner? Make our simple red lentil soup recipe with lightly spiced curried carrots. This veggie soup is easy to make and under 300 calories.

Paleo chicken piccata

Our recipe for paleo chicken piccata is fast, healthy and easy to freeze. Serve with a green salad or cauliflower rice to keep things paleo diet-friendly and low in calories. Try one of our top healthy chicken recipes under 500 calories, here.

Easy chicken mole

Our recipe for cheat’s chicken mole uses a clever product to mean it’s ready in less than an hour but still filled with fresh flavour and under 300 calories.

Vegan fajita bowl with cauli rice

Stay on-trend while eating healthily with this vegan fajita bowl with cauli rice. It’s quick and easy to make as well as being vegan, low calorie and 5:2-diet friendly, but still delivers on flavour. Check out our vegan recipe ideas here.

Spring greens shakshuka

A fab brunch recipe under 300 calories. Shakshuka, traditionally a North African dish, is typically comprised of spices, eggs and tomatoes, but here we’ve decided to mix things up a little… make it green and healthy with asparagus tips and broad beans.

Tuscan pork steaks

Our healthy recipe for Tuscan pork steaks ticks all the boxes. It’s low calorie, low fat, low sugar, low salt and high in protein to keep you feeling fuller for longer.

Smashed broad beans on toast

Not a fan of the classic beans on toast? Try our greener, healthier version, broad beans on toast. This recipe is quick and easy to rustle up, ideal for when you’re short of time and on a diet. Here are our favourite broad beans recipes to try.

Crispy chickpea and kale caesar salad

This crispy chickpea and kale caesar salad is a great healthy twist on a classic. The crispy chickpeas also make a great low calorie snack!

Tandoori lamb steaks with chilli-spiked slaw

This recipe for tandoori lamb steaks with chilli-spiked slaw ticks all the boxes as it’s low cal, low fat, low sugar, low salt and high in protein. Plus, it’s really easy to make.

Lentil ‘meatballs’ with fresh tomato sauce

Lentils are a great way to make a meal vegetarian. Swap these for your usual meatballs and your family will hardly notice the difference. Plus, they’re low-cal and ready in just 40 minutes – perfect for during the week.

Asian chicken burgers with pickled red cabbage

These Asian-inspired chicken burgers make a great, healthier alternative to the usual beef. Pickled red cabbage on the side adds an extra kick. Serve on round lettuce leaves instead of buns to keep things low in calories.

Miso-glazed sea bass with ginger greens

Eating healthily doesn’t have to mean compromising on good food and flavours. This miso-glazed sea bass with ginger greens is quick and easy to make as well as being low cal.

Need more healthy inspiration? Take a look at our favourite courgetti recipes now…

What Do 300 Calorie Meals Look Like?

Need help visualizing appropriate portion sizes? This guide will help.

Breakfast Meals

English Muffin Breakfast – 394 Calories

1 whole wheat English muffin
2 pats low fat butter
1 hard boiled egg
1/2 cup of fruit
8 oz fruit juice
8 oz water

Cereal – 300 Calories

1 cup of cereal
8 oz 2% milk
1 banana
1 coffee or tea

Oatmeal – 345 Calories

1 cup (cooked) oatmeal with raisins
½ cup of fruit
1 cup coffee or tea
1 small banana

Scrambled eggs – 360 Calories

2 scrambled eggs
2 strips of turkey bacon
1 piece whole wheat toast
1 pat of low fat butter
1 coffee or tea
8 oz water

See our recipe for power eggs here.

Lunches

Baked potato – 305 Calories

1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water

Roasted Veg. Salad – 373 Calories

3 cups mixed greens
1 cup sweet potato
1 cup eggplant
1 cup red bell pepper
3 Tbs lite honey mustard

Soup – 350 Calories

1 bowl of soup
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
4 saltine crackers

Chicken Salad – 350 Calories

1 large tossed salad
2 tablespoons reduced fat oil and vinegar dressing
6 oz sliced chicken
1 cup of low fat wheat thin crackers
12 oz water

MORE: Quick Lunches for under 400 Calories

Dinners

Chicken – 345 Calories

6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water

Grilled Eggplant – 323 Calories

1 cup egg plant
1/4 avocado
Asparagus (10 spears)
3 whole wheat crackers
1 Tbsp olive oil and seasonings

See our low calorie eggplant parmesan recipe here.

Fish – 365 Calories

6 oz broiled white fish
1 cup of mashed potatoes
1 pat of butter
1/2 cup of peas
8 oz diet iced tea

Tortellini – 366 Calories

3/4 cup tortellini
1/2 cup marinera
1 cup mixed vegetables

See our easy eggplant primavera recipe here.

Chicken and Rice – 395 Calories

6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing

Stuffed Butternut – 376 Calories

1/2 small butternut squash (2 cups)
1/2 cup quinoa (prepared)
1/2 cup red bell pepper
1/2 cup onion
curry seasoning
cilantro
1/4 cup lite coconut milk

Think you can estimate calorie amounts?

I can’t. It’s too hard.

It’s one of the reasons why it is so hard to eat healthily. Most meals you buy out are far more calorie-dense that what you thought.

If you don’t believe me – check out a standard Starbucks Hot Chocolate. It’s 440 Calories. Even you ask them to hold the whipped cream, it’s still 360 Calories.

What happens when you combine that with a snack? Maybe a small chocolate croissant.

Ouch! That’s another 340 Cals.

Looking for some easy ways you can save a lot of calories in your everyday cooking? Learn how cook healthy.

The Challenge

Most of these photos are from a doctor who had prepared a diet for his patients. He felt it was easier to show them the pictures.

I think the doctor’s done great here. Although there are some items I don’t like. Low-fat butter? What is that? Reduced fat oil?

I don’t like frankenfoods. Better to have the real thing, but in moderation.

What do you think?

Did you spot some meals that didn’t quite fit?

The ones with the colorful plate.

They were made by one of our writers here – Ted. I think they are much more enticing than the doctor’s photos. You can see all his recipes here.

Any better ideas?

MORE – 10 Quick Snacks for under 200 Calories

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, a Certified Fitness Trainer, and is Healthy Eater’s author and nutitional coach. If you need help reaching your weight loss/fitness goals see his personal macros coaching options. Last Updated: October 10, 2019

Hear the word diet, and what comes to mind? For starters, pain, guilt, and pants that won’t zip up — and let’s not forget food that tastes like cardboard. If it’s good in your tummy, it must be bad for your body, or so goes the old thinking. But how can a diet succeed if you never get the flavors you crave? That’s why we designed this 1,300-calorie diet nutrition plan not only to help you hit a goal, but also to give you the tastes you love. Whatever food you long for — sweet, spicy, or savory — we’ve got the low-cal version.

Follow the daily dishes put together by a registered dietician (and add on one 100-calorie snack!) and feel free to repeat whichever ones ring your bell. As long as you stick to the choices listed here, you’ll keep your total calorie intake to 1,300 a day. Drink calorie-free beverages (water, soda, seltzer, unsweetened black coffee, or tea) as desired. Repeat the plan for one month.

Monday

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Start your week off strong with fiber-filled cereal and an Asian-inspired turkey burger.

Breakfast

Eat 1 cup oatmeal (like Bob’s Red Mill) made with hot water and topped with 1/2 banana.

Lunch

Make a spinach salad by topping 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; and 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar. Finish off your meal with a pear.

Dinner

To make a savory Asian patty, mix 1 pound ground turkey breast with 8-ounce canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned rice vinegar, and 1/2 teaspoon Asian sesame oil.

Round it out with 2 cups steamed broccoli florets and 1 cup berries on the side

Tuesday

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On the menu today: a classic peanut-butter sandwich followed by little Tex-Mex flavor.

Toast one English muffin and sprinkle with 1/4 cup shredded cheese (any type). Buke or broil until cheese melts. Eat it with 1 pear.

Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread and drink with 1 cup fat-free milk.

Heat things up with a spicy chicken olé. On a 12-inch-long sheet of aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on cookie sheet at 450 degrees F about 18 minutes.

Pair it with a citrusy avocado salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.

Wednesday

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Keep it up with lots of filling whole grains and some easy veggie pockets for your midday meal.

Breakfast

Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons peanut butter, 1/2 cup berries, and pinch of cinnamon or pumpkin pie spice.

Cut a whole-wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle each stuffed pita pocket with a flavored vinegar. Eat it with 6 ounces light yogurt and 1 kiwi.

For entrée, whip up some sweet honey pork. Cut 1 pound pork tenderloin into 8 slices. Pound slices into 1/4-inch-thick medallions. Freeze 6 medallions. Coat nonstick skillet with cooking spray. Cook 2 medallions over medium heat until lightly browned. Add 1/4 cup orange juice, 2 teaspoons honey, and 1 teaspoon Dijon mustard. Continue cooking pork until tender, about 3 minutes.

Make apricot couscous as a side. In 1-quart saucepan, heat 1/3 cup chicken broth; 2 dried apricots, cut into thin strips; and 1/4 teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.

Thursday

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Good news: You can look forward to a veggie-filled beef stir-fry tonight that’s faster to make than delivery.

Get your day started with 1/2 cantaloupe topped with 3/4 cup low-fat plain Greek yogurt or cottage cheese, plus 1 slice toasted raisin bread, spread with 1 tablespoon apple butter.

Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar. Pair it with 1/2 whole-wheat pita and 6 ounces calcium-fortified orange juice.

It’s hard to go wrong with a classic savory stir-fry. In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked rice.

Friday

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Get in that all-important vitamin B12 with a spicy seafood dish tonight.

Roll up a breakfast burrito for the most important meal of the day. Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray. Place over warm 6-inch corn tortilla, top with 1/4 cup salsa, fold tortilla around filling. Finish your meal with a 2 clementines.

Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves for a classic ham sandwich. Eat it with 1/2 grapefruit.

To make chili-rubbed spicy salmon, coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice, and 1/4 cantaloupe wedge for dessert.

Saturday

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Kick off the weekend with a three-ingredient smoothie plus a white-wine chicken dish.

In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter for a protein-filled smoothie.

Make a roast beef sandwich by spreading 2 teaspoons spicy brown mustard on 2 slices rye bread and layering 3 ounces of thinly sliced lean roast beef with tomato and onion slices on top. Round it out 6 ounces light yogurt with 1 tablespoon raisins.

This sweet chicken with grapes recipe doesn’t sacrifice any flavor. In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken. Serve with 3/4 cup cooked rice.

Sunday

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Treat yourself to a brunch-worthy meal in the morning and a yummy veggie burger at night.

Make French toast by dipping 2 slices raisin bread in a mixture of 1 egg and 1 tablespoon fat-free milk. In nonstick skillet melt 1 teaspoon butter. Fry coated bread until golden, turning once. Spread with 1 tablespoon jam.

Top 1 large baked potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 1/4 cup salsa. Eat 8 baby carrots on the side.

In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion. Eat 1 cup berries for dessert.

Snacks That Satisfy All Cravings

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Sweet, spicy, or savory? These tasty 100-calorie snacks hit the spot. Eat one a day, anytime.

Sweet

  • 6 ounces light yogurt
  • 1 chocolate sorbet bar
  • 1 Rice Krispies Treat
  • 4 meringue cookies
  • 2 fig bars
  • 4 Hershey’s Kisses
  • 1 cup mango chunks

Spicy

  • 4 cups jerk-flavor popcorn (spray light popcorn with butter-flavor cooking spray, toss, sprinkle with jerk seasoning to taste, and toss again)
  • 3 California roll pieces with soy sauce and wasabi
  • 10 baked corn chips with hot salsa
  • 1-inch cube of Monterey Jack cheese with jalapeño peppers

Savory

  • 12 mini barbecue-flavor rice cakes
  • 20 roasted peanuts
  • 1/4 cup hummus with celery sticks
  • 50 thin pretzel sticks

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300 calorie meal plans

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