When looking for meals under 400 calories, my best option was usually the frozen dinners from the grocery store. I could heat them up in the microwave, but they were not exactly delicious!
Today, I’m so grateful that I don’t have to stoop to this kind of food anymore when I’m counting calories. There are so many delicious homemade options to choose from. All of the recipes in this list are healthy, nutritious, and filling. Pick a few each week from breakfast, lunch, and dinner meals under 400 calories to create a weekly meal plan. Remember that you don’t have to cook every day – it’s much easier to cook extra and reheat the leftovers!
Breakfast Recipes
Today, I’m so grateful that I don’t have to stoop to this kind of food anymore when I’m counting calories. There are so many delicious homemade options to choose from. All of the recipes in this list are healthy, nutritious, and filling. Pick a few each week from breakfast, lunch, and dinner meals under 400 calories to create a weekly meal plan. Remember that you don’t have to cook every day – it’s much easier to cook extra and reheat the leftovers!
Breakfast Recipes
1. Souffle Omelette with Mushrooms (72 calories)
Imagine a big, hefty slice of a fluffy, soft omelette that’s filled with sautèed mushrooms. Add in a touch of cheese and you’ll have our healthy and delicious Soufflè Omelette with Mushrooms. It tastes so heavenly because we make it a bit differently from the normal omelette. Don’t worry: We’ll walk you through our super special (but, easy) method in a minute. You’ll be an omelette-making pro in no time!
Omelettes are obviously a natural choice for breakfast because they’re made with eggs. Don’t be afraid to eat a dish like this Soufflè Omelette with Mushrooms for lunch or dinner, though. Being composed primarily of eggs, this dish is very rich in protein while being naturally low in carbs and sugar. Then you add in mushrooms, which are full of vitamins, minerals, and antioxidants. They also add a ton of flavor without adding much fat, calories, or cholesterol. The combination of both ingredients make this dish a powerhouse of nutrition!
Our Omelette Method
Part of what makes this Soufflè Omelette with Mushrooms taste so incredible is the texture. A normal omelette is slightly creamy in texture, but we do something special to our omelette to make it really shine. Want to know what it is? Turn a normal omelette into a mini-soufflè!
A soufflè is basically an egg puff. When you whisk the egg whites to soft peaks and gently fold in the yolks, you get the full flavor of the egg while increasing the air in the whites. That makes it puff up when it encounters heat. For our Soufflè Omelette with Mushrooms, we take the best parts of a soufflè and combine them with an omelette to make it significantly easier to make.
All you need to do is separate the eggs. Then, whisk them separately. The egg whites will be whisked until they’re stiff while the yolks just need to be well mixed. Once you fold those yolks into the stiff white, you’re ready to go! With a little bit of more effort and time in whisking, the final result is so different from the usual kind of omelette that we are all used to.
Omelettes For Dinner
Just because it’s made with eggs doesn’t mean it’s not a dinner! Everyone loves breakfast for dinner, especially when it includes eggs, mushrooms, and wine. How do you combine all three with a lovely smooth coordination in the mouth? The best characteristics of the wine to pair this omelette with is a firm white white with medium structure. It should be sapid with a long persistence in the mouth and in the nose.
It would also be pleasant to have a smooth white wine that has been aged slightly longer. Chardonnay should work well, as well as Verdicchio, Friulano, Pinot Grigio, Greco, Fiano, and Riesling. Red wine can also go well because of the sautèed mushrooms. Try Pinot Noir, Dolcetto d’Alba, or Barbera. The possibilities are endless!
There are few dishes quite like this Soufflè Omelette with Mushrooms. It’s healthy, full of nutrient-dense ingredients, and it tastes incredibly rich. You’ll feel like you’re having a cheat day without actually having to take one!
Souffle Omelette with Mushrooms
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients
1 teaspoon extra-virgin olive oil
1 clove garlic, minced
8 ounces sliced mushrooms
1 tablespoon parsley, minced
3 large eggs, separated
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 cup grated cheese
Instructions
Over medium heat, in a skillet, warm olive oil and sautè the garlic.
Add the mushrooms and sautè for 10 minutes. Add the parsley then turn off the heat. Set aside.
Whisk the egg yolks, until thick. Next, beat the whites until white and frothy. (We used a blender for the egg whites). Fold the whites into the yolks, add cheese, and salt and pepper.
Spray large skillet with nonstick spray.
Pour in the egg mixture then cover. Cook until the top and bottom are set.
With the help of a spatula, loosen it carefully. Add the mushrooms to the omelette then carefully fold over. Serve hot.
These individual egg & spinach bowls really take the guesswork out of portion control! Each perfectly portioned serving provides focused nutrition, fueling you with what you need to start your day off right. They’re also super easy to prep, making it easier to cope with busy mornings. You can bake them on the weekend and have breakfast ready to grab-and-go all week long.
We use individual ramekins when making these individual egg & spinach bowls for that very reason – because they’re easy to store in the fridge. But, we’ve had a lot of great feedback from people telling us they are using muffin tins, instead.
The other great thing about these individual egg & spinach bowls? They’re versatile enough to suit your individual taste buds. You can easily customize your bowl by swapping out the spinach for kale (or, choose another one of your favorite leafy greens). The feta cheese provides a really nice punch of salty flavor, but you could certainly choose any fat-free cheese if you prefer (like cheddar or pepper jack). Finally, when tomatoes aren’t in season, you could definitely use sun-dried tomatoes instead.
A Quick Note about Egg Whites
This recipe calls for a lot of egg whites and one whole egg. We like using a lot of egg whites to keep the fat content low, but it’s also good to incorporate some egg yolks in the mix. You see, almost all of the protein is found in the egg white, while the yolk is higher in cholesterol and fat. There are certainly benefits to eating yolks because they’re also rich in antioxidants, vitamins, and minerals.
You might be asking what you should do with all those leftover yolks from the eight eggs! You could save them to make aioli, make our favorite hollandaise sauce, or sub in a few extra yolks for our classic lemon bar recipe. If you don’t want to bother with figuring out what to do with the yolks, you can also purchase a carton of egg whites from the store. In our experience, the organic brands tend to act the most like freshly separated egg whites when baking.
Individual Egg & Spinach Bowls
Ingredients
8 large egg whites, (recommend free-range)
1 whole egg
1 cup baby spinach, torn or chopped into small pieces
1/2 cup diced tomatoes
1/4 cup feta cheese, fat-free
1/2 teaspoon black pepper
Kosher or sea salt to taste
Instructions
Preheat oven to 350 degrees.
Whisk together all ingredients in a medium mixing bowl. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly divide egg mixture into bowls.
Place ramekins on a cookie sheet and bake 20 minutes or until eggs puff and are almost set in the center. Serve hot.
3. White Bean Avocado Toast (140 calories) This recipe calls for a lot of egg whites and one whole egg. We like using a lot of egg whites to keep the fat content low, but it’s also good to incorporate some egg yolks in the mix. You see, almost all of the protein is found in the egg white, while the yolk is higher in cholesterol and fat. There are certainly benefits to eating yolks because they’re also rich in antioxidants, vitamins, and minerals.
You might be asking what you should do with all those leftover yolks from the eight eggs! You could save them to make aioli, make our favorite hollandaise sauce, or sub in a few extra yolks for our classic lemon bar recipe. If you don’t want to bother with figuring out what to do with the yolks, you can also purchase a carton of egg whites from the store. In our experience, the organic brands tend to act the most like freshly separated egg whites when baking.
Individual Egg & Spinach Bowls
Ingredients
8 large egg whites, (recommend free-range)
1 whole egg
1 cup baby spinach, torn or chopped into small pieces
1/2 cup diced tomatoes
1/4 cup feta cheese, fat-free
1/2 teaspoon black pepper
Kosher or sea salt to taste
Instructions
Preheat oven to 350 degrees.
Whisk together all ingredients in a medium mixing bowl. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly divide egg mixture into bowls.
Place ramekins on a cookie sheet and bake 20 minutes or until eggs puff and are almost set in the center. Serve hot.
Oh, avocado toast: the official breakfast of millennials everywhere. Say what you want about the millennial generation, but if there’s one thing we did right, it was bringing avocado toast to the world. An easy, filling, and super healthy breakfast, this white bean avocado toast is a delicious twist on the signature millennial fare.
Trendy for a Reason
Of course, there’s no reason avocado toast has to be millennials only. This trendy dish is a delicious and healthy option for breakfasters of all generations. I’m also a big fan of avocado toast for a light lunch or midday snack. It’s an easy and tasty dish that makes me feel full and energized any time of day.
Superfood avocado already makes avocado toast a healthy way to start (or even end) the day. Packed with omega-3’s, vitamin C, fiber, and plenty more vitamins and minerals, there’s a reason people go crazy for this creamy green fruit.
This white bean avocado toast kicks thing up a notch, adding a layer of mashed white beans underneath the creamy avocado spread. This packs in extra protein that will keep you feeling full and focused.
White Bean Means Extra Protein
One of the best things about avocado toast is how versatile it is. While the basics are in the title, there are plenty of other ways to dress it up. This triple layer white bean avocado toast is topped off with fresh, sliced cherry tomatoes. Spread on a slice of whole-grain toast for a healthy, savory breakfast or snack.
Additionally, this savory recipes flavors the mashed white beans with earthy tahini and zesty lemon. If you’ve never tried tahini before, it’s probably about to be your new favorite thing. It’s a middle-eastern spread made from sesame seeds, and it has a rich, earthy flavor. Lemon and tahini really add a little extra something to this savory breakfast.
It’s not always easy to find a healthy breakfast that’s also great to grab and go. This white bean avocado toast is all of the above. It may taste gourmet, but you can whip this simple recipe up in ten minutes or less.
Perfect for a busy morning or a late-night snack, this delicious and savory avocado toast recipe is a must-try. And don’t worry, it’s not just for millennials.
White Bean Avocado Toast
Total Time: 10 minutes
Ingredients
1/2 cup canned white beans, drained and rinsed
2 teaspoons tahini paste
2 teaspoons lemon juice
1/2 teaspoon Kosher salt
1/2 avocado, peeled and pit removed
4 slices whole grain bread (or your favorite bread) toasted
1/2 cup grape tomatoes, cut in half
Instructions
In a small bowl, combine the beans, tahini, half the lemon juice, and half the salt. Mash well.
In a second bowl combine the avocado, remaining lemon juice and remaining salt. Lightly mash.
Spread the mashed beans on to the toast. Spoon the avocado on top of the beans and top with tomatoes. Serve and enjoy
There are a ton of classic combinations out there: ham and cheese, milk and cookies, or apples and cinnamon. These combinations work because the flavors complement each other so well, they make our taste buds do a happy dance! One of my favorite combinations has to be peanut butter and chocolate. Salty, savory peanut butter alongside rich and creamy chocolate simply makes my palate sing. The most iconic example of this is a Reeses candy bar, but that’s not exactly the best use of my calories! When I’m craving a sweet treat, I’ve started turning to this Peanut Butter Mocha Espresso Shake.
It satisfies all my sweet tooth cravings without filling me up with empty calories. You’ll get protein from the peanut butter, calcium from the almond milk, and potassium and fiber from the naturally sweet banana. And, since we threw some coffee into the mix, you’ll also get a burst of caffeine-fueled energy. Talk about a perfect way to start your day!
A Delicious, Dairy-Free Shake
You might have noticed that we use almond milk in this recipe. That not only keeps things dairy-free, but unsweetened almond milk is also free of saturated fat and cholesterol. The fats found in almonds are actually classified as heart-healthy because they’re monounsaturated and polyunsaturated fats. Almond milk also happens to have the fewest amount of calories out of all types of milk, too.
Most almond milk doesn’t have as much calcium or protein as regular milk, though, so you should look for a fortified version to give your body what it needs. Once it’s been fortified, most almond milk brands actually have more calcium than a glass of skim milk! They’re often chock-full of other vitamins and minerals, too, like vitamins D, A, magnesium, and zinc.
If you’re not a fan of almond milk, you could easily swap-in your favorite milk alternative. Just make sure you’re getting an unsweetened version to keep your sugar intake in check. And, as always, if you’re making substitutions or ingredient swaps, the nutrition information listed in the recipe may change slightly.
What if I Can’t Eat Peanuts?
We always formulate our recipes so it’s easy to modify based on your dietary restrictions. Some of you might be on a diet that doesn’t allow peanuts, and other might have food allergies! So don’t worry if you can’t eat peanuts, this recipe would taste great with a variety of nut butters.
You could start by making our clean eating almond butter recipe and using it in this Peanut Butter Mocha Espresso Shake. In fact, you could use that recipe to make any kind of nut butter because it has two simple ingredients: nuts and salt. You could swap out the almonds for peanuts, cashews, or sunflower seeds. It stores well in the refrigerator, too, so make enough to enjoy these shakes all week long.
We would also recommend checking out these seven healthy nut butter brands. They all feature clean ingredients, whether you’re seeking peanut butter or almond butter. Most of them are sold online through Amazon, too, so you don’t even have to search for them at your local grocery store!
Peanut Butter Mocha Espresso Shake
Ingredients
1/2 frozen banana
1 tablespoon peanut butter
1 tablespoon unsweetened cocoa powder
1/2 cup almond milk
1/2 cup strong brewed coffee, chilled
3/4 cup ice
Instructions
Combine all ingredients in a blender. Blend until smooth.
5. Chocolate Peanut Butter Oatmeal Bars(217 calories)
Don’t quote me on this, but I’m pretty sure chocolate and peanut butter have been a dream team for all of human history. They’re the Ken and Barbie of flavor combos. #Relationshipgoals forever. And for as long as there has been chocolate and peanut butter, people have been trying to indulge in this flavor combo as often as possible, including at breakfast. Fortunately, there’s no need to throw your healthy eating goals out the window and reach for Reese’s Puffs breakfast cereal. These chocolate peanut butter oatmeal bars are a protein-packed breakfast and a sweet treat that won’t undo your whole day.
Dessert for Breakfast
It’s no secret that I have a sweet tooth. You never know when the craving will strike, but sometimes I find it’s best to just knock it out (the healthy way) first thing in the morning.
These chocolate peanut butter oatmeal bars are yummy protein bars that taste like dessert. Made with creamy peanut butter, chocolatey cocoa powder, and chopped peanuts, these bars pack plenty of the sweet and savory delight that make this flavor combo famous.
Meanwhile, healthy ingredients like banana, oats, flaxseed, and coconut milk keep these bars light and healthy. Finally, a scoop of vanilla protein powder takes these bars from skinny treat to high-powered, energizing protein bars.
With these sweet and healthy chocolate peanut butter oatmeal bars, you can start your day with a sweet treat that will actually keep you full and focused all day.
…Or Breakfast for Dessert
You may just find you like these tasty bars SO MUCH you actually want to eat them all the time. Good news, you can!
These bars taste like dessert, so there’s no reason they shouldn’t be your after-dinner treat!
This easy recipe makes for a great on the go breakfast, mid-day snack, or a healthy dessert. Day or night, these bars are the perfect way to treat yourself without overindulging.
This delicious recipe is ready in under an hour, and you can serve these bars fresh out of the oven or let them cool first.
For breakfast, I prefer these bars cooled off for an easy grab-and-go, morning meal. Meanwhile, served warm, this sweet chocolate and peanut butter treat is ideal for a healthy dessert.
Whether you’re looking to kick-start, power through, or wind down your day with a sweet treat, these chocolate peanut butter bars are the perfect healthy indulgence. Good for breakfast, snacks, or dessert, you really can’t go wrong with this sweet treat!
Chocolate Peanut Butter Oatmeal Bars
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Ingredients
2 cups rolled oats
2 cups coconut milk
1/2 cup mashed (very ripe) banana
1/4 cup no sugar added peanut butter
1/4 cup almond flour or meal
1/4 cup unsweetened cocoa powder
2 tablespoon ground flax seed, optional ground chia
1/4 cup chopped peanuts
1 scoop clean protein powder, vanilla or chocolate
Instructions
Preheat oven to 350 degrees. Spray a 9 x 13 inch casserole dish with nonstick spray.
Combine all ingredients in a large mixing bowl and mix just until combined. Spread in an even layer in the prepared casserole dish lightly pressing the mixture into the dish.
Bake for 20 to 30 minutes or until firm. Slice and serve hot or cool before serving.
6. Slow Cooker French Toast Casserole (227 calories)
This Slow Cooker French Toast Casserole is a perfect breakfast treat. It allows you to enjoy the rich, sweet taste of French toast, but it’s healthier and much easier to prepare than traditional recipes. No need to stand over the stove and cook up each slice of bread! Instead, simply layer the bread and filling ingredients into your slow cooker, drizzle the egg mixture over top, cover, and cook! Two to four hours later, breakfast will be ready to serve.
Our Slow Cooker French Toast Casserole is one of the most popular recipes on the site, and it’s been texted by dozens of SkinnyMs followers. You can count on this recipe to be big hit at your next brunch gathering! Whether you’re hosting several people or preparing a romantic breakfast in bed for two, this meal is sure to please.
Clean Ingredients, Clean Eating
What’s the easiest way to ensure that you’re following a clean-eating meal plan? Use clean ingredients! Instead of pumping this French toast recipe full of refined sugars and fat-filled cream, we made some simple ingredient swaps that left us with a healthy, diabetic-friendly version of everyone’s favorite breakfast.
It starts by using honey instead of refined, white sugar. You could use any sweetener you like (like molasses, agave, sorghum, or pure maple syrup), but we always have honey in the pantry, so it’s our go-to sugar substitute. If you can get your hands on raw, local honey, it’ll be even healthier.
Next, we use 1% milk instead of heavy cream. While cream certainly tastes great, it’s definitely not healthy for you. And, as it turns out, it’s not actually necessary to make great French toast! We actually prefer this lightened-up Slow Cooker French Toast Casserole because you get to taste the flavors of apples, cinnamon, and pecans instead of drowning them with cream.
Finally, we’re all about the whole grain bread. It’s heart-healthy, it contains fiber to keep you feeling full, and it has a ton of beneficial vitamins and minerals.
Loving on Leftovers
This recipe is great for hosting a weekend brunch because it feeds nine people! If you have leftovers, you can store them in the refrigerator and enjoy them another day. Or, you could freeze individual portions in an air-tight container and thaw it out when you’re ready to feast.
If you’re the type of person that doesn’t like leftovers because you don’t like eating the same thing over and over again, feel free to change things up. You could swap-in sliced bananas for the apples, or you could use peaches, blueberries, or any other fresh fruit. Raisins will plump up nicely, too, so if you have dried fruit on hand give it a try!
You’ll probably also like our French Toast Overnight Oats if you like this recipe. It has the same flavors as this Slow Cooker French Toast Casserole, but it’s made with heart-healthy oats! Or, if you’re looking to switch things up in the flavor department, give this Blueberry French Toast Casserole a try.
Slow Cooker French Toast Casserole
Ingredients
2 whole eggs
2 egg whites
1 1/2 cups 1% milk
2 tablespoon honey
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
9 Slices whole grain bread
FILLING:
3 cups finely diced uncooked apple pieces (Honey Crisp or Gala are both great in this recipe)
3 tablespoon honey
1 teaspoon lemon juice
1/3 cup diced raw pecans
1/2 teaspoon cinnamon
Instructions
Add the first 6 ingredients to a medium mixing bowl, whisk to combine. Lightly spray the inside of the slow cooker with nonstick cooking spray.
Add all the filling ingredients in a small mixing bowl and stir to coat apple pieces, set aside.
Cut bread slices into triangles (that's in half, just triangle shaped). Place one layer of bread (6 triangles) on the bottom of the slow cooker, add ¼ of the filling and repeat until there are 3 layers of bread. Add the remaining filling to the top.
Pour egg mixture over bread. Cover and cook on high 2 to 2-1/2 or low 4 hours, or until bread has soaked up the liquid.
3 Bananas (diced) can be substituted for apples.
Note: Drizzle with 100% pure maple syrup if desired.
More Meals Under 400 Calories:
Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta (97 calories)
Connie and Ted’s Celebrity Salad (107 calories)
Easy Thai Beef Salad Recipe (155 calories)
Slow Cooker Broccoli Cheddar Soup(160 calories)
Vegetarian Quinoa “Meatballs” (291 calories)
Clean Eating Chicken Salad (291 calories)
Chicken Zucchini Roll Ups (297 calories)
Eggplant Parmesan Sandwich (300 calories)
Moroccan Chicken Salad with Chimichurri Dressing (300 calories)
Smoked Salmon with Asparagus and Egg Salad (312 calories)
Skinny Chicken Bacon Ranch Wraps(376 calories)
Barley Salad with Asparagus and Roasted Tomatoes (382 calories)
Chicken Burrito Bowl with Fresh Pico de Gallo & Creamy Chipotle Sauce (392 calories)
Peanut Butter Banana Overnight Oats(227 calories)
Quinoa Apple Breakfast Bowl (280 calories)
Blueberry Oat Pancakes (304 calories)
Egg and Turkey Sausage Breakfast Tacos (334 calories)
Hummus Breakfast Bowl (354 calories)
Quinoa Protein Bars (376 calories)
Sweet Potato Breakfast Recipe (391 calories)
5-Ingredient Bacon Cauliflower Slow Cooker Soup (173 calories)
Easy 3-Ingredient Chicken Tacos (215 calories)
Paleo Zucchini and Turkey Skillet Dinner(237 calories)
Slow Cooker Greek Lemon Chicken (237 calories)
Creamy Wild Rice and Kale Casserole(245 calories)
Instant Pot Healthy Chicken and Spinach Ramen Noodle Bowl (275 calories)
Healthy Slow Cooker Chicken and Dumplings (297 calories)
One-Skillet Chicken Pot Pie (322 calories)
Shrimp Taco Bowls (330 calories)
Mediterranean Greek Salmon with Orzo Recipe (347 calories)
Instant Pot Skinny Spaghetti (348 calories)
Slow Cooker Chicken and Black Bean Chowder (350 calories)
Slow Cooker Healthy Meatloaf with Tomato Glaze (367 calories)
Buffalo Chicken Pasta Casserole (374 calories)
Source: SkinnyMs.
Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta (97 calories)
Connie and Ted’s Celebrity Salad (107 calories)
Easy Thai Beef Salad Recipe (155 calories)
Slow Cooker Broccoli Cheddar Soup(160 calories)
Vegetarian Quinoa “Meatballs” (291 calories)
Clean Eating Chicken Salad (291 calories)
Chicken Zucchini Roll Ups (297 calories)
Eggplant Parmesan Sandwich (300 calories)
Moroccan Chicken Salad with Chimichurri Dressing (300 calories)
Smoked Salmon with Asparagus and Egg Salad (312 calories)
Skinny Chicken Bacon Ranch Wraps(376 calories)
Barley Salad with Asparagus and Roasted Tomatoes (382 calories)
Chicken Burrito Bowl with Fresh Pico de Gallo & Creamy Chipotle Sauce (392 calories)
Peanut Butter Banana Overnight Oats(227 calories)
Quinoa Apple Breakfast Bowl (280 calories)
Blueberry Oat Pancakes (304 calories)
Egg and Turkey Sausage Breakfast Tacos (334 calories)
Hummus Breakfast Bowl (354 calories)
Quinoa Protein Bars (376 calories)
Sweet Potato Breakfast Recipe (391 calories)
5-Ingredient Bacon Cauliflower Slow Cooker Soup (173 calories)
Easy 3-Ingredient Chicken Tacos (215 calories)
Paleo Zucchini and Turkey Skillet Dinner(237 calories)
Slow Cooker Greek Lemon Chicken (237 calories)
Creamy Wild Rice and Kale Casserole(245 calories)
Instant Pot Healthy Chicken and Spinach Ramen Noodle Bowl (275 calories)
Healthy Slow Cooker Chicken and Dumplings (297 calories)
One-Skillet Chicken Pot Pie (322 calories)
Shrimp Taco Bowls (330 calories)
Mediterranean Greek Salmon with Orzo Recipe (347 calories)
Instant Pot Skinny Spaghetti (348 calories)
Slow Cooker Chicken and Black Bean Chowder (350 calories)
Slow Cooker Healthy Meatloaf with Tomato Glaze (367 calories)
Buffalo Chicken Pasta Casserole (374 calories)
Source: SkinnyMs.
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