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List 400 calorie or less lunch/dinner ideas

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Old 03-21-2012, 12:39 PM   #91
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these are amazing thank you for sharing cant wait to try some!
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Old 04-05-2012, 04:46 PM   #92
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WHITE BEAN & SWEET ITALIAN SAUSAGE SOUP
**Husband loves when I make this! It is a household favorite!

1 tablespoon olive oil
1 onion, finely diced
2 cloves garlic, minced
1 large red pepper, diced
1/2 pound Sweet Italian turkey sausage, bulk or if using links, casings removed
1 teaspoon basil
1/2 teaspoon oregano
1/4 teaspoon sage
1/4 teaspoon rosemary
1/4 teaspoon red pepper flakes
1/2 teaspoon salt or to taste
1/2 teaspoon black pepper
4 cups low-sodium chicken broth
Two 15-ounce can Cannellini beans (white kidney beans), drained and divided
1/2 cup frozen spinach, thawed and squeezed dry
1/2 cup fat-free half & half
1/4 cup freshly grated Parmesan cheese, for garnish

In a stockpot heat the olive oil over medium heat. Add onions, garlic, and red pepper and sauté until onions are tender. Stir in sausage and cook until no longer pink. Add basil, oregano, sage, rosemary, red pepper flakes, salt, and black pepper. Stir in chicken broth. Bring to a boil, reduce heat and simmer for 10-15 minutes.

With a fork coarsely mash the beans from one can. Add to broth mixture. Stir in remaining can of beans, spinach, and fat-free half & half. Allow to simmer for 10 minutes. Serve with freshly grated Parmesan cheese. Makes approx. 8 one-cup servings.

Per Serving: Calories 280; Protein 17 g; Fat 10 g; Carbs 16; Sugar 3 g; Sodium 893 mg
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Old 04-12-2012, 09:38 PM   #93
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Default Beans and eggs

I love this combo: it is very easy and quick to make, leaves you feeling very full, and only contains 310 calories.

Place half a cup of canned black beans into a microwave-safe bowl. Add 2 tbsp of Pace Picante sauce (I use Medium spice) and mix. Place in microwave.

Meanwhile, break two eggs into a frying pan. Scramble them. When about halfway cooked, microwave the beans on high for a minute. Stir the beans and microwave for another 45-60 seconds.

By then, the eggs should be just about scrambled. Pull the beans out of the microwave, scoop the eggs into the bowl on top of the beans, and add 1/8 of a cup of low fat shredded mild cheddar cheese. Mix lightly until cheese is melted and enjoy the hearty, gooey eggy-beanie mixture
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Old 06-16-2012, 02:41 PM   #94
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What an amazing thread! Loving the taco salad idea. Another great one is a full can of Progresso Italian Wedding Soup or a whole can of Tomato soup with a few Crutons. Amazing!!
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Old 12-07-2012, 03:24 PM   #95
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Tuna Salad Plate w/options
I got my calorie counts from Spark People
1 5oz pouch Starkist Tuna = 80 calories
1 Tbsp Light Mayo = 35 calories
Dill Relish = 0 calories (but check your brand)
1/2 cup Cottage cheese = 80 calories
1 cup Chopped apples = 74 calories
= 269 filling calories

swap out the apple for:
1 Fiber one brownie = 90
for: 285 calories (and you even get a brownie!)
OR
1 Wasa Multi grain Crispbread = 60 calories
1 Laughing cow cheese wedge = 35 calories
for: 290 calories

These are all filling, portable and quick!

Last edited by domesticbliss : 12-07-2012 at 03:25 PM.
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Old 12-10-2012, 03:48 AM   #96
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Thanks everyone - this thread has been extremely helpful! When I lost a lot of weight in previous years I would go months and months without fast food, but it was a lot of hard work, preparation, and dishes. You have all given me so many great and practical fast food options. Thanks again.

-Tigerlilly6

OOPS I just realized I posted this in the wrong calorie counters thread. Sorry guys.

Last edited by Tigerlilly6 : 12-10-2012 at 03:51 AM.
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Old 01-07-2013, 09:39 PM   #97
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I just made this for dinner tonight and found the recipe on AllRecipes.com
It's salsa chicken.

Place thawed chicken breasts in a baking dish.
Coat with Taco seasoning.
Cover with a cup of salsa.
Bake at 375 for 25-30 minutes.
Sprinkle Mexican Blend cheese on top and continue baking until cheese is melted.

Yummy. The calorie count depends on the size of your chicken breast and how much cheese you put on it. My calorie count came in just under 400 calories. And it's almost all protein, yeah!
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Old 01-08-2013, 05:12 PM   #98
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1/3 of a Paul Newman thin crust margherita pizza is 280 and it amazing! Add a small salad with light dressing and your set
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Old 01-10-2013, 05:35 PM   #99
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Just made this and LOVED it!

Secret Ingredient Meatloaf


1lb Ground Sirloin 93/7
46g Egg Beaters - Southwestern Style Egg Beaters
6oz Pepperidge Farm - Herb Seasoning Stuffing
onion (optional)
celery (optional)
peppers (optional)
3/4 cup water

I mixed all together, devided into 7 4oz servings. Placed them in oven using a muffin tin. (use muffin wrappers for easy clean up) Baked 30 minutes at 350 degrees.

(these calculations were bassed on Fitness Pal and I used onion, pepper, &celery)
Calories~146
Carbs~10
Fat~5
Protein~15

My Topping I used:
Del Monte - Ketchup , 6 table spoon
Domino - Light Brown Sugar , 3 Teaspoon

Mix and dived over all 7 meatoafs, put back in over for 10 more minutes.

If used add 22 calories to the meatloaf.
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Old 01-10-2013, 09:11 PM   #100
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OMG! Chili!

24 oz jar of salsa
1 lbs of lean ground turkey
1 can of drained corn
1 can rinsed black beans
1 cup of low sodium fat free chicken broth
1 tbsp chili powder
1/2 tsp cumin
1/2 tsp black pepper
1 tsp garlic powder


Brown the turkey in a nonstick pan, pour all ingredients in slow cooker, cook 4 hours on low.

you can add cilantro to , more spices if you like it spicey.

the ENTIRE pot of chili is 1571 calories! so divided as you'd like. I made nice big servings of 4, 393 calories, VERY filling and delicious!
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Old 01-14-2013, 04:35 PM   #101
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I have a gorgeous new mince/ bolognese recipe that I'd like to share. Nutritionally it's almost a complete meal, full of vitamins, protein and fiber and tastes delicious! I love it and I hope you will too.

This is the recipe for one large batch. I make enough for 6 days and freeze half of it. I add enough potatoes to a portion to bring it up to just under 400kcal. It's fairly quick to cook, 20 to 30 minutes, but the prep takes about the same length of time for a large batch. This makes 6 portions of 210 kcal or 4 or 311kcal. Peas also are great in this.

150g onion, 390g pasata or chopped tomatoes, 700g mince, 300g chopped courgette, 200g chopped carrots.

1. Fry the onions and leave to one side (I use low cal spray oil, 15 sprays on the pan)
2. Brown the mince in a pan, stirring frequently on a high heat.
3. Once the meat is browned add the pasata, onion and carrots and allow to simmer for about 10 minutes.
4. Add the courgette and allow to simmer for another 10 minutes. Add some water whenever the liquid looks low.

This makes a total of 1289kcal for the batch, including the spray oil.
214kcal for a sixth and 322kcal for a quarter.

I steam potatoes to eat with this and then pour the sauce on top to eat. 235g potatoes gives me a 155kcal portion so this comes in a total of 370kcal for the meal.
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Old 02-11-2013, 07:06 PM   #102
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My *******ized chicken/shrimp tacos
Serving size: 2 tacos
Calories per serving: 247.5 kcal / 267.5kcal

I got the calorie counts from the food labels

2 small corn torillas (110 kcal)
4oz of chicken breast(100kcal) or shrimp(120kcal)
2tbsp salsa (10kcal)
Salt
Mrs. Dash Southwest Chipotle Seasoning (0 kcal)
A little bit of lettuce or cabbage (~5 kcal)
1/8c fat free cheddar cheese(22.5 kcal) I don't think the cheese actually makes that much of a difference. I skip it sometimes.

Rub some Mrs Dash on the frozen chicken breast or the shrimp
For shrimp, pan fry it on a non stick pan (no oil)
For chicken, bake it at 375F for 30mins, and then shred it
Add salsa to shrimp or shredded chicken (I usually use 1tbs salsa verde, and 1tbs normal salsa)
Add a little salt if you want to
Lay some cabbage/lettuce on the warmed tortillas, and add split the shrimp/chicken mixture to the 2 tortillas
Top with cheese
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Old 02-11-2013, 07:23 PM   #103
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Crustless spinach quiche (119 kcal per serving)
Makes 8 servings

12oz frozen spinach (120kcal) (thaw it)
3/4 c chopped green onions (60kcal)
1/4 c sliced shallots (58kcal)
1 c egg beaters (100kcal)
1 c low fat cottage cheese (180 kcal)
1 3/4 c fat free cheddar cheese (315 kcal)
1tbs olive oil (119.3 kcal)
salt

Heat olive oil in skillet, and and fry spinach, shallots, and green onions. Let cool
Mix everything else into the cooled spinach mixture, and put everything in a 9in diameter non stick baking pan
Stick it in the oven for 40-45 mins at 375F

Really good with some tabasco!
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Old 07-19-2013, 07:45 PM   #104
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My fav comes in at about 235 cal.

1 whole English cucumber split in half with seeds removed
6 lean and lite turkey slices
4 wedges of lite laughing cow cheese
Diced onion and red pepper to taste

Mixed cheese and onion and pepper together
Spread on cucumber and top with turkey.

Breadless subs. Eat open faced or together. Really yummy and filling.
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Old 07-24-2013, 11:29 AM   #105
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If you have a Wegman's near by, they now have these yummy chopped salad kits. The entire bagged salad is 400 calories and just $2.99, cheaper than a fast food salad.
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