You can have 4 ounces of lean meat, 1/2 cup of baked potatoes and a salad all for under 400 calories.
You may think that 400 calories isn't a lot of food given the calorie count on fast food menus these days. But 400 calories worth of easy, fresh, at-home meals is actually a lot of food. Prepare balanced meals at home when possible to keep you staying healthy, fit and full of energy.
Breakfast is the most important meal of the day but often the fastest. Prepare a yogurt parfait with 6 ounces of low-fat Greek yogurt with 1 tablespoon of honey, ВЅ cup of berries, half a banana and Вј cup of granola. Try toasting two slices of whole-grain bread with 2 tablespoons of peanut butter and a sliced apple with a skim milk. These breakfasts contain protein, healthy carbohydrates and some fat, making for a balanced meal.
Bring lunch from home to avoid high-calorie items. Prepare a sandwich with two slices of whole-grain bread, three slices of turkey, one slice of Swiss cheese, half a sliced of tomato, lettuce, 1 tablespoon of low-fat mayonnaise and 1 cup of raw baby carrots.
If you find it hard to bring a lunch, try buying a salad of romaine lettuce with plenty of veggies, Вј cup of blue cheese, one-fourth of an avocado, 3 ounces of grilled chicken and 2 tablespoons of low-fat dressing.
Keep your dinner low on oil and butter by baking, broiling or steaming. Try 3 ounces of pork loin or lean chicken breast with ВЅ cup of cooked brown rice, 2 cups of steamed vegetables with ВЅ tablespoon of butter and 1 tablespoon of Parmesan cheese. Or make a stir-fry with 4 ounces of firm tofu, 2 cups of steamed mixed vegetables, 3/4 cup of cooked linguini and 2 tablespoons of low-sodium soy sauce.
Keep it simple
Eat your three 400-calorie meals per day with one or two small snacks for weight loss. Plan your meals before or throughout the day to stick to your diet plan. If you find yourself hungry, you may start making bad decisions and overshoot your calorie budget.