Jillian Michaels's Fat-Burning Meal Plan From Self.com

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Breakfast
Wake up your metabolism every morning with any one of these 350-calorie meals.

Veggie Scramble
Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.
324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein

Yogurt Parfait
In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries.
357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein

Filling Frittata
Cook 1/2 cup chopped red onion, 1/2 cup chopped red bell pepper in a pan coated with cooking spray, 3 minutes. Add 2 oz low-sodium deli turkey breast, chopped; cook until heated through, 2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 1/2 cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes.
360 calories, 15 g fat (7 g saturated), 19 g carbs, 2 g fiber, 37 g protein

Lox and a Schmear
Stuff a 6 1/2-inch whole-wheat pita with 2 oz nitrate-free smoked salmon, 3 red onion slices, 1 wedge The Laughing Cow Light Creamy Swiss cheese.
344 calories per serving, 6 g fat (2 g saturated), 52 g carbs, 7 g fiber, 21 g protein

Honeyed Waffles
Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced.
362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein

Egg and Cheese
Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple.
344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein

Eat and Run
1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds
323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein

Southwestern Slam
Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya.
348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein

Broiled Grapefruit
Drizzle 1 tsp raw honey over 2 grapefruit halves. Heat under broiler until honey begins to bubble and grapefruit starts to brown, about 5 minutes. Serve with 1 slice whole-wheat toast topped with 1 1/2 tbsp almond butter.
353 calories per serving, 16 g fat (2 g saturated), 50 g carbs, 6 g fiber, 9 g protein

Make-Ahead Muesli
Mix 1/2 cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate overnight. Serve topped with 1 apple, chopped.
349 calories per serving, 13 g fat (1 g saturated), 56 g carbs, 8 g fiber, 8 g protein

Almond Muffin
Spread 1 1/2 tbsp almond butter on a whole-wheat English muffin. Serve with 1 kiwifruit or 1 orange.
331 calories per serving, 16 g fat (2 g saturated), 43 g carbs, 8 g fiber, 10 g protein

Berry Smooth
Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken.
338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein

Coffee Shop Special
Starbucks Perfect Oatmeal With Nut Medley Topping, 12 oz nonfat latte
340 calories, 12 g fat (2 g saturated), 42 g carbs, 4 g fiber, 17 g protein

Breakfast Bowl
1 1/2 cups high-fiber cereal (like All-Bran); 1/2 cup skim milk; 1/2 banana, sliced
349 calories, 5 g fat (1 g saturated), 90 g carbs, 29 g fiber, 19 g protein

Oatmeal
Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries.
386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein

Subway Breakfast
One Egg White and Cheese Muffin Melt; 1 medium banana; 1 cup nonfat milk
336 calories, 5 g fat (1 g saturated), 57 g carbs, 8 g fiber, 22 g protein

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Lunch
Hungry? Perfect! These 450-calorie dishes are both filling and fat-melting.

Black Bean Wrap
Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine.
437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein

Quinoa Salad Bowl
Combine 1 cup cooked quinoa with 2 cups arugula, 1/2 cup low-sodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil.
444 calories, 12 g fat (1 g saturated), 68 g carbs, 12 g fiber, 18 g protein

Pie on the Fly
Nuke Amy's Kitchen Light in Sodium Spinach Single Serve Pizza.
440 calories, 18 g fat (6 g saturated), 54 g carbs, 3 g fiber, 19 g protein

Turkey Burger
Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya.
458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein

Soup and Sammy
Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread.
415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein

Homemade Pizza
Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts.
455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein

Hoagie in a Hurry
Order a Subway 6-inch Turkey Breast sandwich on 9-grain wheat bread topped with your choice of veggies. (Try lettuce, tomatoes, onions, green bell peppers.) Enjoy with 1 package apple slices, 1 bag Popchips (or a serving of any baked potato chip with less than 150 calories per serving).
435 calories, 8 g fat (1 g saturated), 76 g carbs, 8 g fiber, 19 g protein

Indian Meatballs
Mix 4 oz ground turkey breast with 1 tsp ground cumin, 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional). Form into 1 1/2-inch balls; bake at 400° until cooked (no pink in center), 20 to 25 minutes. Mix 3 oz nonfat plain Greek yogurt with 1/2 chopped garlic clove, 1 tsp chopped fresh mint for dipping. Serve with a 6 1/2-inch whole-wheat pita, 2 cups spinach, steamed and drizzled with lemon juice.
445 calories, 12 g fat (3 g saturated), 52 g carbs, 8 g fiber, 35 g protein

Chicken and Zucchini Spaghetti
Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil.
454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein

Citrus Salad
Mix 1 1/2 cups cooked barley with 2 cups arugula, 1 orange (peeled and segmented), 2 tsp chopped fresh parsley, 2 tsp olive oil, 2 tsp lemon juice.
448 calories, 13 g fat (2 g saturated), 85 g carbs, 11 g fiber, 8 g protein

Chicken Baked Potato
Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice.
437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein

Breaded Halibut
Coat 4 oz boneless, skinless halibut with 1 tsp Dijon mustard and 1/4 cup whole-wheat panko breadcrumbs. Bake at 400° until fish is cooked, 10 minutes; drizzle with lemon juice. Mix 2 cups arugula with 10 cherry tomatoes, 2 tbsp chopped walnuts, 1 tsp olive oil, 1 tsp lemon juice; serve with halibut, 1 slice whole-wheat bread.
433 calories, 18 g fat (2 g saturated), 37 g carbs, 8 g fiber, 34 g protein

TLT
Cut 1⁄3 of an 8-oz block of tempeh into 2 slices. Spread 2 tsp Dijon mustard on 2 slices whole-wheat bread. Place tempeh; 1/2 tomato, sliced; lettuce between bread. Serve with 2 cups grapes.
460 calories, 9 g fat (2 g saturated), 76 g carbs, 14 g fiber, 23 g protein

Portable Eats
1 all-natural fruit-and-nut bar (like Kind Fruit & Nut Nut Delight); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese
446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein

Tahini Salmon Salad
Mix 1 1/2 cups cooked brown rice with 2 oz drained canned salmon, 1 cup chopped tomatoes, 2 cups arugula, 2 tsp chopped fresh parsley and 1 tsp chopped fresh mint. Drizzle with a dressing made from 1 tbsp tahini and 1 tbsp lemon juice; add water to thin if necessary.
435 calories, 14 g fat, 2 g saturated, 58 g carbs, 7 g fiber, 24 g protein

Curried Brown Rice Salad
Mix 1/2 cup frozen peas, 1 chopped tomato, 1 tsp curry powder; microwave until peas are warm, about 1 minute. Combine with 1 1/2 cup cooked brown rice and 2 cups arugula. Drizzle with 2 tsp olive oil; top with 1 tbsp chopped fresh cilantro and 1 tbsp pistachio nuts.
429 calories, 15 g fat (2 g saturated), 64 g carbs, 9 g fiber, 14 protein

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Snacks
Nosh on! These 200-calorie bites keep metabolism humming along midday.

Trail Mix
Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran).
210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein

Chips and Salsa
15 baked tortilla chips, 1/2 cup salsa
196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein

Mediterranean Nibbles
Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita.
195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein

Cheesy Snack
Enjoy 1 cup lowfat, no-sodium-added cottage cheese with 1 serving fruit (such as 1/2 cup berries or pineapple cubes).
202 calories, 2 g fat (1 g saturated), 16 g carbs, 1 g fiber, 28 g protein

Sweet Smoothie
Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk.
223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein

Nutty Nanner
Spread 1 banana (or apple) with 1 tbsp almond butter.
173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein

Popcorn Plus
3 cups Newman's Own Natural Flavor Popcorn, 8 walnut halves
204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein

Veggies and Dip
1/4 cup hummus, 15 baby carrots, 1 cup cucumber slices
185 calories, 6 fat (1 g saturated), 29 g carbs, 7 g fiber, 5 g protein

Go Nuts
Enjoy 1 serving of nuts (20 pecans or 6 Brazil nuts) and fruit (such as 1 orange or 3/4 cup fresh mango slices).
190 calories, 14 g fat (1 g saturated), 18 g carbs, 5 g fiber, 3 g protein

Turkey Roll-Up
Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up.
204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein

Cheese and Fruit
2 mozzarella string cheese, 1 apple
224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein

Figs and Swiss
4 fresh figs, 1 wedge The Laughing Cow Light Creamy Swiss Cheese
183 calories, 2 g fat (1 g saturated), 39 g carbs, 6 g fiber, 4 g protein

Crunch and Munch
A 1-oz bag Original Popchips (Jillian's go-to snack), 1 orange
182 calories, 4 g fat (0 g saturated), 35 g carbs, 4 g fiber, 2 g protein

Lärabar
1 Lärabar (Choose one without peanuts, such as Banana Bread.)
230 calories, 11 g fat (1 g saturated), 30 g carbs, 5 g fiber, 6 g protein

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Dinner
Pasta, pizza, steak—all your faves for only 400 calories. Taster's choice!

Mediterranean Baked Salmon
Rub 3 oz wild salmon with 1 tsp olive oil. In a baking dish coated with 1 tsp olive oil, place salmon; 1 red bell pepper, sliced; 1/2 fennel bulb, sliced; 10 small black pitted olives. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. Bake at 375° for 10 minutes; turn; bake until cooked through, 15 to 20 minutes more. Drizzle with lemon juice. Serve with 1/2 cup cooked quinoa.
406 calories, 20 g fat (3 g saturated), 32 g carbs, 8 g fiber, 25 g protein

Italian Halibut Stew
Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll.
400 calories, 14 g fat (2 g saturated), 34 g carbs, 7 g fiber, 38 g protein

Steak and Squash
Cut 1 spaghetti squash in half; discard seeds and pulp. Place on a baking sheet rind side up; bake at 375° for 45 minutes. Run a fork down the squash from top to bottom to separate strands. Sauté 1/2 cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft, 5 minutes. Add 2 cups chopped tomato; cook until a sauce thickens. Pour sauce over 3 cups spaghetti squash; top with 2 tbsp chopped fresh basil. Serve with 3 oz flank steak, broiled 7 minutes (turn once).
389 calories, 12 g fat (3 g saturated), 52 g carbs, 12 g fiber, 26 g protein

Miso Soup
Sauté 1/2 cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender, 6 minutes. Boil 4 cups water; reduce to a simmer; add 1 tbsp organic shiro miso paste and 1 sheet nori, torn into small pieces (Eden Foods makes both); cook 2 minutes more. Remove from heat; add veggies. Sauté 4 oz boneless, skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. Combine chicken and broth in a bowl. Serve with 1/2 cup avocado cubes topped with 2 tsp sesame seeds, lemon juice.
357 calories, 17 g fat (2 g saturated), 23 g carbs, 10 g fiber, 34 g protein

Savory Stir-fry
Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.
392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein

Lamb and Mint Salad
Sprinkle 1 tsp chopped fresh oregano on 4 oz boneless lamb; sauté or grill until cooked through, 8 minutes. Serve on a salad: 3 cups mixed greens, 10 black pitted olives, 1/4 cup chickpeas, 2 tsp chopped fresh mint; top with 2 tsp olive oil, 2 tsp lemon juice.
367 calories, 19 g fat (4 g saturated), 20 g carbs, 7 g fiber, 30 g protein

Lentil Stew
Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender, 10 minutes. Add 2 cups spinach and 1 cup cooked lentils; cook until spinach wilts, 4 minutes. Top with 2 tsp chopped fresh cilantro and lime juice.
368 calories, 11 g fat (1 g saturated), 52 g carbs, 23 g fiber, 23 g protein

Market Mix
Boston Market 5 oz roasted turkey breast, 1 fresh vegetable stuffing, 1 fresh steamed vegetables side
430 calories, 13 g fat (2 g saturated), 33 g carbs, 5 g fiber, 43 g protein

Curry-Yogurt Salmon
Mix 2 oz nonfat plain Greek yogurt with 1/4 tsp curry powder and black pepper. Coat 5 oz boneless, skinless salmon with yogurt mixture; broil on a baking sheet coated with cooking spray until fish is cooked through, 12 minutes. Drizzle with lime juice. Serve with 2 cups steamed broccoli, 1/2 cup cooked brown rice.
415 calories, 11 g fat (3 g saturated), 37 g carbs, 5 g fiber, 43 g protein

Chicken with 'Shrooms and Peppers
Sauté 1 cup chopped mushrooms, 1 cup chopped red bell pepper and 1/2 cup chopped red onion in 1 tbsp olive oil until tender, 5 minutes. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano; cook until tomatoes break down into a sauce, 8 minutes. Sauté 4 oz boneless, skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. Top chicken with veggie sauce, 2 tsp chopped fresh basil, 1 tbsp grated Parmesan.
379 calories, 17 g fat (3 g saturated), 26 g carbs, 6 g fiber, 34 g protein

Quinoa and Pepper Sauté
Sauté 1 cup chopped red bell peppers, 1/2 cup chopped red onion and 1/4 tsp smoked paprika in 1 tsp olive oil until vegetables are soft, 5 minutes. Add 2 cups spinach; sauté until spinach wilts. Serve vegetable mixture over 1 cup cooked quinoa. Sprinkle with 1 tbsp grated Parmesan, 2 tsp chopped fresh parsley.
375 calories, 10 g fat (2 g saturated), 58 g carbs, 11 g fiber, 14 g protein

Indian Shrimp and Squash
Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with 1/4 tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice.
400 calories, 16 g fat (2 g saturated), 42 g carbs, 9 g fiber, 28 g protein

Two-Bean Chili
Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro.
408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein

Pasta Marinara
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein

Salmon Salad
Toss 3 cups mixed greens with 1 carrot, chopped; 1 tomato, chopped; 1 cup cucumber slices; 2 tsp olive oil; 2 tsp lemon juice. Top with 2 oz smoked salmon. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter, 1 tsp raw honey.
377 calories, 20 g fat (3 g saturated), 34 g carbs, 8 g fiber, 20 g protein

Breakfast at Night
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein

Freezer to Fork
Cook 1 Kashi Black Bean Mango frozen entrée as directed on package.
340 calories, 8 g fat (1 g saturated), 58 g carbs, 7 g fiber, 8 g protein

Sausage, Kale and Lentils
Sauté 1 lean turkey sausage, sliced, in 1 tsp olive oil until cooked through, about 5 minutes. Add 2 cups chopped kale and crushed red pepper to taste; cook until kale is wilted, about 2 minutes. Combine with 3/4 cup cooked lentils and 2 tsp chopped fresh basil.
392 calories, 12 g fat (3 g saturated), 42 g carbs, 14 g fiber, 34 g protein

Eggplant and Chicken Parmesan
Toss 3 cups cubed eggplant and 20 cherry tomatoes with 1 tbsp olive oil; place in a pan coated with cooking spray. Bake at 350˚ until eggplant is tender, about 35 minutes. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Combine eggplant and chicken on a plate; top with 2 tsp chopped fresh basil and 1 tbsp grated Parmesan.
374 calories, 18 g fat (3 g saturated), 26 g carbs, 12 g fiber, 33 g protein

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Dessert
Yep, it's included! These 200-calorie nightly delights only taste like a splurge.

Fruity Snack
1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange)
216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein

Baked Apple
Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes.
212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein

Maple Syrup Pear
Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes.
198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein

Ice Cream
Enjoy 1/2 cup Purely Decadent Vanilla Bean or Chocolate coconut milk ice cream.
150 calories, 8 g fat (7 g saturated), 19 g carbs, 6 g fiber, 1 g protein

Fun Fondue
Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced.
223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein

Chocolate Yogurt
Mix 6 oz nonfat plain Greek yogurt with 2 tsp raw honey, 1 tsp unsweetened cocoa powder.
179 calories, 4 g fat (2 g saturated), 20 g carbs, 0 g fiber, 17 g protein

Ricotta and Berries
Top 1/2 cup part-skim ricotta with 1/2 cup berries, 1 tsp raw honey.
224 calories, 10 g fat (6 g saturated), 20 g carbs, 4 g fiber, 15 g protein

Minted Melon
Mix 2 cups cantaloupe cubes with 1 tbsp chopped walnuts, 1 tsp raw honey, 1 tsp chopped fresh mint.
176 calories, 5 g fat (1 g saturated), 32 g carbs, 3 g fiber, 4 g protein

Banana Pop
Melt 1/2 oz dark chocolate. Drizzle over 1 banana. Freeze until chocolate hardens and banana is firm.
175 calories, 6 g fat (4 g saturated), 30 g carbs, 4 g fiber, 2 g protein

Grape Delight
1 cup grapes, 1 mozzarella string cheese
189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein

Cream Cheese Dip
Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced.
207 calories, 10 g fat (6 g saturated), 24 g carbs, 3 g fiber, 6 g protein

Raspberry Dream
Mix 4 oz nonfat plain Greek yogurt with 1 cup raspberries. Top with 1 sheet graham cracker, crumbled.
210 calories, 5 g fat (2 g saturated), 30 g carbs, 8 g fiber, 14 g protein

Sweet Squash
Place 2 cups butternut squash cubes on a baking sheet coated with cooking spray. Drizzle with 1 tbsp raw honey, a shake of cinnamon. Bake at 425° until tender, 25 minutes.
190 calories, 0 g fat (0 g saturated), 50 g carbs, 6 g fiber, 3 g protein

Cookies and Milk
9 Nature's Path Vanilla Animal Cookies, 1 cup So Delicious coconut milk
170 calories, 9 g fat (7 g saturated), 21 g carbs. 0 g fiber, 3 g protein

PoshTaush

Holy Cow that's long! lol.... BUMP

GinaSz3

Thanks for sharing!!

LeslieRoyale

Bump :flowerforyou:

1983Miller

thanks I love the inspiration for new menu items.

KimbersNewLife

Breakfast
Wake up your metabolism every morning with any one of these 350-calorie meals.

Veggie Scramble
Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.
324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein

Yogurt Parfait
In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries.
357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein

Filling Frittata
Cook 1/2 cup chopped red onion, 1/2 cup chopped red bell pepper in a pan coated with cooking spray, 3 minutes. Add 2 oz low-sodium deli turkey breast, chopped; cook until heated through, 2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 1/2 cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes.
360 calories, 15 g fat (7 g saturated), 19 g carbs, 2 g fiber, 37 g protein

Lox and a Schmear
Stuff a 6 1/2-inch whole-wheat pita with 2 oz nitrate-free smoked salmon, 3 red onion slices, 1 wedge The Laughing Cow Light Creamy Swiss cheese.
344 calories per serving, 6 g fat (2 g saturated), 52 g carbs, 7 g fiber, 21 g protein

Honeyed Waffles
Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced.
362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein

Egg and Cheese
Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple.
344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein

Eat and Run
1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds
323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein

Southwestern Slam
Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya.
348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein

Broiled Grapefruit
Drizzle 1 tsp raw honey over 2 grapefruit halves. Heat under broiler until honey begins to bubble and grapefruit starts to brown, about 5 minutes. Serve with 1 slice whole-wheat toast topped with 1 1/2 tbsp almond butter.
353 calories per serving, 16 g fat (2 g saturated), 50 g carbs, 6 g fiber, 9 g protein

Make-Ahead Muesli
Mix 1/2 cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate overnight. Serve topped with 1 apple, chopped.
349 calories per serving, 13 g fat (1 g saturated), 56 g carbs, 8 g fiber, 8 g protein

Almond Muffin
Spread 1 1/2 tbsp almond butter on a whole-wheat English muffin. Serve with 1 kiwifruit or 1 orange.
331 calories per serving, 16 g fat (2 g saturated), 43 g carbs, 8 g fiber, 10 g protein

Berry Smooth
Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken.
338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein

Coffee Shop Special
Starbucks Perfect Oatmeal With Nut Medley Topping, 12 oz nonfat latte
340 calories, 12 g fat (2 g saturated), 42 g carbs, 4 g fiber, 17 g protein

Breakfast Bowl
1 1/2 cups high-fiber cereal (like All-Bran); 1/2 cup skim milk; 1/2 banana, sliced
349 calories, 5 g fat (1 g saturated), 90 g carbs, 29 g fiber, 19 g protein

Oatmeal
Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries.
386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein

Subway Breakfast
One Egg White and Cheese Muffin Melt; 1 medium banana; 1 cup nonfat milk
336 calories, 5 g fat (1 g saturated), 57 g carbs, 8 g fiber, 22 g protein

Record a meal

Lunch
Hungry? Perfect! These 450-calorie dishes are both filling and fat-melting.

Black Bean Wrap
Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine.
437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein

Quinoa Salad Bowl
Combine 1 cup cooked quinoa with 2 cups arugula, 1/2 cup low-sodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil.
444 calories, 12 g fat (1 g saturated), 68 g carbs, 12 g fiber, 18 g protein

Pie on the Fly
Nuke Amy's Kitchen Light in Sodium Spinach Single Serve Pizza.
440 calories, 18 g fat (6 g saturated), 54 g carbs, 3 g fiber, 19 g protein

Turkey Burger
Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya.
458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein

Soup and Sammy
Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread.
415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein

Homemade Pizza
Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts.
455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein

Hoagie in a Hurry
Order a Subway 6-inch Turkey Breast sandwich on 9-grain wheat bread topped with your choice of veggies. (Try lettuce, tomatoes, onions, green bell peppers.) Enjoy with 1 package apple slices, 1 bag Popchips (or a serving of any baked potato chip with less than 150 calories per serving).
435 calories, 8 g fat (1 g saturated), 76 g carbs, 8 g fiber, 19 g protein

Indian Meatballs
Mix 4 oz ground turkey breast with 1 tsp ground cumin, 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional). Form into 1 1/2-inch balls; bake at 400° until cooked (no pink in center), 20 to 25 minutes. Mix 3 oz nonfat plain Greek yogurt with 1/2 chopped garlic clove, 1 tsp chopped fresh mint for dipping. Serve with a 6 1/2-inch whole-wheat pita, 2 cups spinach, steamed and drizzled with lemon juice.
445 calories, 12 g fat (3 g saturated), 52 g carbs, 8 g fiber, 35 g protein

Chicken and Zucchini Spaghetti
Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil.
454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein

Citrus Salad
Mix 1 1/2 cups cooked barley with 2 cups arugula, 1 orange (peeled and segmented), 2 tsp chopped fresh parsley, 2 tsp olive oil, 2 tsp lemon juice.
448 calories, 13 g fat (2 g saturated), 85 g carbs, 11 g fiber, 8 g protein

Chicken Baked Potato
Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice.
437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein

Breaded Halibut
Coat 4 oz boneless, skinless halibut with 1 tsp Dijon mustard and 1/4 cup whole-wheat panko breadcrumbs. Bake at 400° until fish is cooked, 10 minutes; drizzle with lemon juice. Mix 2 cups arugula with 10 cherry tomatoes, 2 tbsp chopped walnuts, 1 tsp olive oil, 1 tsp lemon juice; serve with halibut, 1 slice whole-wheat bread.
433 calories, 18 g fat (2 g saturated), 37 g carbs, 8 g fiber, 34 g protein

TLT
Cut 1⁄3 of an 8-oz block of tempeh into 2 slices. Spread 2 tsp Dijon mustard on 2 slices whole-wheat bread. Place tempeh; 1/2 tomato, sliced; lettuce between bread. Serve with 2 cups grapes.
460 calories, 9 g fat (2 g saturated), 76 g carbs, 14 g fiber, 23 g protein

Portable Eats
1 all-natural fruit-and-nut bar (like Kind Fruit & Nut Nut Delight); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese
446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein

Tahini Salmon Salad
Mix 1 1/2 cups cooked brown rice with 2 oz drained canned salmon, 1 cup chopped tomatoes, 2 cups arugula, 2 tsp chopped fresh parsley and 1 tsp chopped fresh mint. Drizzle with a dressing made from 1 tbsp tahini and 1 tbsp lemon juice; add water to thin if necessary.
435 calories, 14 g fat, 2 g saturated, 58 g carbs, 7 g fiber, 24 g protein

Curried Brown Rice Salad
Mix 1/2 cup frozen peas, 1 chopped tomato, 1 tsp curry powder; microwave until peas are warm, about 1 minute. Combine with 1 1/2 cup cooked brown rice and 2 cups arugula. Drizzle with 2 tsp olive oil; top with 1 tbsp chopped fresh cilantro and 1 tbsp pistachio nuts.
429 calories, 15 g fat (2 g saturated), 64 g carbs, 9 g fiber, 14 protein

Record a meal

Snacks
Nosh on! These 200-calorie bites keep metabolism humming along midday.

Trail Mix
Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran).
210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein

Chips and Salsa
15 baked tortilla chips, 1/2 cup salsa
196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein

Mediterranean Nibbles
Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita.
195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein

Cheesy Snack
Enjoy 1 cup lowfat, no-sodium-added cottage cheese with 1 serving fruit (such as 1/2 cup berries or pineapple cubes).
202 calories, 2 g fat (1 g saturated), 16 g carbs, 1 g fiber, 28 g protein

Sweet Smoothie
Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk.
223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein

Nutty Nanner
Spread 1 banana (or apple) with 1 tbsp almond butter.
173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein

Popcorn Plus
3 cups Newman's Own Natural Flavor Popcorn, 8 walnut halves
204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein

Veggies and Dip
1/4 cup hummus, 15 baby carrots, 1 cup cucumber slices
185 calories, 6 fat (1 g saturated), 29 g carbs, 7 g fiber, 5 g protein

Go Nuts
Enjoy 1 serving of nuts (20 pecans or 6 Brazil nuts) and fruit (such as 1 orange or 3/4 cup fresh mango slices).
190 calories, 14 g fat (1 g saturated), 18 g carbs, 5 g fiber, 3 g protein

Turkey Roll-Up
Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up.
204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein

Cheese and Fruit
2 mozzarella string cheese, 1 apple
224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein

Figs and Swiss
4 fresh figs, 1 wedge The Laughing Cow Light Creamy Swiss Cheese
183 calories, 2 g fat (1 g saturated), 39 g carbs, 6 g fiber, 4 g protein

Crunch and Munch
A 1-oz bag Original Popchips (Jillian's go-to snack), 1 orange
182 calories, 4 g fat (0 g saturated), 35 g carbs, 4 g fiber, 2 g protein

Lärabar
1 Lärabar (Choose one without peanuts, such as Banana Bread.)
230 calories, 11 g fat (1 g saturated), 30 g carbs, 5 g fiber, 6 g protein

Record a meal

Dinner
Pasta, pizza, steak—all your faves for only 400 calories. Taster's choice!

Mediterranean Baked Salmon
Rub 3 oz wild salmon with 1 tsp olive oil. In a baking dish coated with 1 tsp olive oil, place salmon; 1 red bell pepper, sliced; 1/2 fennel bulb, sliced; 10 small black pitted olives. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. Bake at 375° for 10 minutes; turn; bake until cooked through, 15 to 20 minutes more. Drizzle with lemon juice. Serve with 1/2 cup cooked quinoa.
406 calories, 20 g fat (3 g saturated), 32 g carbs, 8 g fiber, 25 g protein

Italian Halibut Stew
Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll.
400 calories, 14 g fat (2 g saturated), 34 g carbs, 7 g fiber, 38 g protein

Steak and Squash
Cut 1 spaghetti squash in half; discard seeds and pulp. Place on a baking sheet rind side up; bake at 375° for 45 minutes. Run a fork down the squash from top to bottom to separate strands. Sauté 1/2 cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft, 5 minutes. Add 2 cups chopped tomato; cook until a sauce thickens. Pour sauce over 3 cups spaghetti squash; top with 2 tbsp chopped fresh basil. Serve with 3 oz flank steak, broiled 7 minutes (turn once).
389 calories, 12 g fat (3 g saturated), 52 g carbs, 12 g fiber, 26 g protein

Miso Soup
Sauté 1/2 cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender, 6 minutes. Boil 4 cups water; reduce to a simmer; add 1 tbsp organic shiro miso paste and 1 sheet nori, torn into small pieces (Eden Foods makes both); cook 2 minutes more. Remove from heat; add veggies. Sauté 4 oz boneless, skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. Combine chicken and broth in a bowl. Serve with 1/2 cup avocado cubes topped with 2 tsp sesame seeds, lemon juice.
357 calories, 17 g fat (2 g saturated), 23 g carbs, 10 g fiber, 34 g protein

Savory Stir-fry
Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.
392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein

Lamb and Mint Salad
Sprinkle 1 tsp chopped fresh oregano on 4 oz boneless lamb; sauté or grill until cooked through, 8 minutes. Serve on a salad: 3 cups mixed greens, 10 black pitted olives, 1/4 cup chickpeas, 2 tsp chopped fresh mint; top with 2 tsp olive oil, 2 tsp lemon juice.
367 calories, 19 g fat (4 g saturated), 20 g carbs, 7 g fiber, 30 g protein

Lentil Stew
Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender, 10 minutes. Add 2 cups spinach and 1 cup cooked lentils; cook until spinach wilts, 4 minutes. Top with 2 tsp chopped fresh cilantro and lime juice.
368 calories, 11 g fat (1 g saturated), 52 g carbs, 23 g fiber, 23 g protein

Market Mix
Boston Market 5 oz roasted turkey breast, 1 fresh vegetable stuffing, 1 fresh steamed vegetables side
430 calories, 13 g fat (2 g saturated), 33 g carbs, 5 g fiber, 43 g protein

Curry-Yogurt Salmon
Mix 2 oz nonfat plain Greek yogurt with 1/4 tsp curry powder and black pepper. Coat 5 oz boneless, skinless salmon with yogurt mixture; broil on a baking sheet coated with cooking spray until fish is cooked through, 12 minutes. Drizzle with lime juice. Serve with 2 cups steamed broccoli, 1/2 cup cooked brown rice.
415 calories, 11 g fat (3 g saturated), 37 g carbs, 5 g fiber, 43 g protein

Chicken with 'Shrooms and Peppers
Sauté 1 cup chopped mushrooms, 1 cup chopped red bell pepper and 1/2 cup chopped red onion in 1 tbsp olive oil until tender, 5 minutes. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano; cook until tomatoes break down into a sauce, 8 minutes. Sauté 4 oz boneless, skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. Top chicken with veggie sauce, 2 tsp chopped fresh basil, 1 tbsp grated Parmesan.
379 calories, 17 g fat (3 g saturated), 26 g carbs, 6 g fiber, 34 g protein

Quinoa and Pepper Sauté
Sauté 1 cup chopped red bell peppers, 1/2 cup chopped red onion and 1/4 tsp smoked paprika in 1 tsp olive oil until vegetables are soft, 5 minutes. Add 2 cups spinach; sauté until spinach wilts. Serve vegetable mixture over 1 cup cooked quinoa. Sprinkle with 1 tbsp grated Parmesan, 2 tsp chopped fresh parsley.
375 calories, 10 g fat (2 g saturated), 58 g carbs, 11 g fiber, 14 g protein

Indian Shrimp and Squash
Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with 1/4 tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice.
400 calories, 16 g fat (2 g saturated), 42 g carbs, 9 g fiber, 28 g protein

Two-Bean Chili
Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro.
408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein

Pasta Marinara
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein

Salmon Salad
Toss 3 cups mixed greens with 1 carrot, chopped; 1 tomato, chopped; 1 cup cucumber slices; 2 tsp olive oil; 2 tsp lemon juice. Top with 2 oz smoked salmon. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter, 1 tsp raw honey.
377 calories, 20 g fat (3 g saturated), 34 g carbs, 8 g fiber, 20 g protein

Breakfast at Night
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein

Freezer to Fork
Cook 1 Kashi Black Bean Mango frozen entrée as directed on package.
340 calories, 8 g fat (1 g saturated), 58 g carbs, 7 g fiber, 8 g protein

Sausage, Kale and Lentils
Sauté 1 lean turkey sausage, sliced, in 1 tsp olive oil until cooked through, about 5 minutes. Add 2 cups chopped kale and crushed red pepper to taste; cook until kale is wilted, about 2 minutes. Combine with 3/4 cup cooked lentils and 2 tsp chopped fresh basil.
392 calories, 12 g fat (3 g saturated), 42 g carbs, 14 g fiber, 34 g protein

Eggplant and Chicken Parmesan
Toss 3 cups cubed eggplant and 20 cherry tomatoes with 1 tbsp olive oil; place in a pan coated with cooking spray. Bake at 350˚ until eggplant is tender, about 35 minutes. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Combine eggplant and chicken on a plate; top with 2 tsp chopped fresh basil and 1 tbsp grated Parmesan.
374 calories, 18 g fat (3 g saturated), 26 g carbs, 12 g fiber, 33 g protein

Record a meal

Dessert
Yep, it's included! These 200-calorie nightly delights only taste like a splurge.

Fruity Snack
1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange)
216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein

Baked Apple
Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes.
212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein

Maple Syrup Pear
Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes.
198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein

Ice Cream
Enjoy 1/2 cup Purely Decadent Vanilla Bean or Chocolate coconut milk ice cream.
150 calories, 8 g fat (7 g saturated), 19 g carbs, 6 g fiber, 1 g protein

Fun Fondue
Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced.
223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein

Chocolate Yogurt
Mix 6 oz nonfat plain Greek yogurt with 2 tsp raw honey, 1 tsp unsweetened cocoa powder.
179 calories, 4 g fat (2 g saturated), 20 g carbs, 0 g fiber, 17 g protein

Ricotta and Berries
Top 1/2 cup part-skim ricotta with 1/2 cup berries, 1 tsp raw honey.
224 calories, 10 g fat (6 g saturated), 20 g carbs, 4 g fiber, 15 g protein

Minted Melon
Mix 2 cups cantaloupe cubes with 1 tbsp chopped walnuts, 1 tsp raw honey, 1 tsp chopped fresh mint.
176 calories, 5 g fat (1 g saturated), 32 g carbs, 3 g fiber, 4 g protein

Banana Pop
Melt 1/2 oz dark chocolate. Drizzle over 1 banana. Freeze until chocolate hardens and banana is firm.
175 calories, 6 g fat (4 g saturated), 30 g carbs, 4 g fiber, 2 g protein

Grape Delight
1 cup grapes, 1 mozzarella string cheese
189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein

Cream Cheese Dip
Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced.
207 calories, 10 g fat (6 g saturated), 24 g carbs, 3 g fiber, 6 g protein

Raspberry Dream
Mix 4 oz nonfat plain Greek yogurt with 1 cup raspberries. Top with 1 sheet graham cracker, crumbled.
210 calories, 5 g fat (2 g saturated), 30 g carbs, 8 g fiber, 14 g protein

Sweet Squash
Place 2 cups butternut squash cubes on a baking sheet coated with cooking spray. Drizzle with 1 tbsp raw honey, a shake of cinnamon. Bake at 425° until tender, 25 minutes.
190 calories, 0 g fat (0 g saturated), 50 g carbs, 6 g fiber, 3 g protein

Cookies and Milk
9 Nature's Path Vanilla Animal Cookies, 1 cup So Delicious coconut milk
170 calories, 9 g fat (7 g saturated), 21 g carbs. 0 g fiber, 3 g protein

Excuse me Miss but has anyone told you lately that you Totally Rock!!!!!!!!!!!!! thanks a million seven thousand and fifty five times a million!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1

lbragg

bump!

BigBoneSista

They all look like they would be very tasty. I just wish they would have included the sodium value.

JaneZv

Thanks for sharing. :drinker:

nsueflorence

I know I can't wait to try it out!

emmyvera

Thanks for posting! I have the magazine here with me....but I wanted this info too. You rock!

robyn0629

bump

mehamilt

Thank you Thank you thank you Great Post

Buttsmom

Thanks so much for posting this.

Katybun3

This is such a good post. Thanks for sharing, I copied and pasted it so I could keep it for reference. :flowerforyou:

geeky1

Some of those look nice

rupi123

bump!

Dhathri

wow thats a long list of low cal recipes. Thanks for sharing.

skinnyb450

Fantastic ...thanks for sharing Bump:flowerforyou:

nsueflorence

Let us know if you get a chance to make any and how they turned out!

1113cw

Bump... great post... thank you!

Courtney_Ann

Wow! These are some great meal ideas. Thank you!

Davis713

bump!

loushep

bump

ErrataCorrige

bump Thanks for sharing!

deedvo

bump

kafff

bump

ouryear002

bump!

Oranda

Saving this for later! thanks!

godblessourhome

~Breakfast
Wake up your metabolism every morning with any one of these 350-calorie meals.

Veggie Scramble
Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.
324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein

Yogurt Parfait
In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries.
357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein

Filling Frittata
Cook 1/2 cup chopped red onion, 1/2 cup chopped red bell pepper in a pan coated with cooking spray, 3 minutes. Add 2 oz low-sodium deli turkey breast, chopped; cook until heated through, 2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 1/2 cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes.
360 calories, 15 g fat (7 g saturated), 19 g carbs, 2 g fiber, 37 g protein

Lox and a Schmear
Stuff a 6 1/2-inch whole-wheat pita with 2 oz nitrate-free smoked salmon, 3 red onion slices, 1 wedge The Laughing Cow Light Creamy Swiss cheese.
344 calories per serving, 6 g fat (2 g saturated), 52 g carbs, 7 g fiber, 21 g protein

Honeyed Waffles
Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced.
362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein

Egg and Cheese
Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple.
344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein

Eat and Run
1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds
323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein

Southwestern Slam
Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya.
348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein

Broiled Grapefruit
Drizzle 1 tsp raw honey over 2 grapefruit halves. Heat under broiler until honey begins to bubble and grapefruit starts to brown, about 5 minutes. Serve with 1 slice whole-wheat toast topped with 1 1/2 tbsp almond butter.
353 calories per serving, 16 g fat (2 g saturated), 50 g carbs, 6 g fiber, 9 g protein

Make-Ahead Muesli
Mix 1/2 cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate overnight. Serve topped with 1 apple, chopped.
349 calories per serving, 13 g fat (1 g saturated), 56 g carbs, 8 g fiber, 8 g protein

Almond Muffin
Spread 1 1/2 tbsp almond butter on a whole-wheat English muffin. Serve with 1 kiwifruit or 1 orange.
331 calories per serving, 16 g fat (2 g saturated), 43 g carbs, 8 g fiber, 10 g protein

Berry Smooth
Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken.
338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein

Coffee Shop Special
Starbucks Perfect Oatmeal With Nut Medley Topping, 12 oz nonfat latte
340 calories, 12 g fat (2 g saturated), 42 g carbs, 4 g fiber, 17 g protein

Breakfast Bowl
1 1/2 cups high-fiber cereal (like All-Bran); 1/2 cup skim milk; 1/2 banana, sliced
349 calories, 5 g fat (1 g saturated), 90 g carbs, 29 g fiber, 19 g protein

Oatmeal
Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries.
386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein

Subway Breakfast
One Egg White and Cheese Muffin Melt; 1 medium banana; 1 cup nonfat milk
336 calories, 5 g fat (1 g saturated), 57 g carbs, 8 g fiber, 22 g protein

~Lunch
Hungry? Perfect! These 450-calorie dishes are both filling and fat-melting.

Black Bean Wrap
Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine.
437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein

Quinoa Salad Bowl
Combine 1 cup cooked quinoa with 2 cups arugula, 1/2 cup low-sodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil.
444 calories, 12 g fat (1 g saturated), 68 g carbs, 12 g fiber, 18 g protein

Pie on the Fly
Nuke Amy's Kitchen Light in Sodium Spinach Single Serve Pizza.
440 calories, 18 g fat (6 g saturated), 54 g carbs, 3 g fiber, 19 g protein

Turkey Burger
Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya.
458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein

Soup and Sammy
Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread.
415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein

Homemade Pizza
Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts.
455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein

Hoagie in a Hurry
Order a Subway 6-inch Turkey Breast sandwich on 9-grain wheat bread topped with your choice of veggies. (Try lettuce, tomatoes, onions, green bell peppers.) Enjoy with 1 package apple slices, 1 bag Popchips (or a serving of any baked potato chip with less than 150 calories per serving).
435 calories, 8 g fat (1 g saturated), 76 g carbs, 8 g fiber, 19 g protein

Indian Meatballs
Mix 4 oz ground turkey breast with 1 tsp ground cumin, 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional). Form into 1 1/2-inch balls; bake at 400° until cooked (no pink in center), 20 to 25 minutes. Mix 3 oz nonfat plain Greek yogurt with 1/2 chopped garlic clove, 1 tsp chopped fresh mint for dipping. Serve with a 6 1/2-inch whole-wheat pita, 2 cups spinach, steamed and drizzled with lemon juice.
445 calories, 12 g fat (3 g saturated), 52 g carbs, 8 g fiber, 35 g protein

Chicken and Zucchini Spaghetti
Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil.
454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein

Citrus Salad
Mix 1 1/2 cups cooked barley with 2 cups arugula, 1 orange (peeled and segmented), 2 tsp chopped fresh parsley, 2 tsp olive oil, 2 tsp lemon juice.
448 calories, 13 g fat (2 g saturated), 85 g carbs, 11 g fiber, 8 g protein

Chicken Baked Potato
Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice.
437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein

Breaded Halibut
Coat 4 oz boneless, skinless halibut with 1 tsp Dijon mustard and 1/4 cup whole-wheat panko breadcrumbs. Bake at 400° until fish is cooked, 10 minutes; drizzle with lemon juice. Mix 2 cups arugula with 10 cherry tomatoes, 2 tbsp chopped walnuts, 1 tsp olive oil, 1 tsp lemon juice; serve with halibut, 1 slice whole-wheat bread.
433 calories, 18 g fat (2 g saturated), 37 g carbs, 8 g fiber, 34 g protein

TLT
Cut 1⁄3 of an 8-oz block of tempeh into 2 slices. Spread 2 tsp Dijon mustard on 2 slices whole-wheat bread. Place tempeh; 1/2 tomato, sliced; lettuce between bread. Serve with 2 cups grapes.
460 calories, 9 g fat (2 g saturated), 76 g carbs, 14 g fiber, 23 g protein

Portable Eats
1 all-natural fruit-and-nut bar (like Kind Fruit & Nut Nut Delight); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese
446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein

Tahini Salmon Salad
Mix 1 1/2 cups cooked brown rice with 2 oz drained canned salmon, 1 cup chopped tomatoes, 2 cups arugula, 2 tsp chopped fresh parsley and 1 tsp chopped fresh mint. Drizzle with a dressing made from 1 tbsp tahini and 1 tbsp lemon juice; add water to thin if necessary.
435 calories, 14 g fat, 2 g saturated, 58 g carbs, 7 g fiber, 24 g protein

Curried Brown Rice Salad
Mix 1/2 cup frozen peas, 1 chopped tomato, 1 tsp curry powder; microwave until peas are warm, about 1 minute. Combine with 1 1/2 cup cooked brown rice and 2 cups arugula. Drizzle with 2 tsp olive oil; top with 1 tbsp chopped fresh cilantro and 1 tbsp pistachio nuts.
429 calories, 15 g fat (2 g saturated), 64 g carbs, 9 g fiber, 14 protein

~Snacks
Nosh on! These 200-calorie bites keep metabolism humming along midday.

Trail Mix
Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran).
210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein

Chips and Salsa
15 baked tortilla chips, 1/2 cup salsa
196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein

Mediterranean Nibbles
Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita.
195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein

Cheesy Snack
Enjoy 1 cup lowfat, no-sodium-added cottage cheese with 1 serving fruit (such as 1/2 cup berries or pineapple cubes).
202 calories, 2 g fat (1 g saturated), 16 g carbs, 1 g fiber, 28 g protein

Sweet Smoothie
Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk.
223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein

Nutty Nanner
Spread 1 banana (or apple) with 1 tbsp almond butter.
173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein

Popcorn Plus
3 cups Newman's Own Natural Flavor Popcorn, 8 walnut halves
204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein

Veggies and Dip
1/4 cup hummus, 15 baby carrots, 1 cup cucumber slices
185 calories, 6 fat (1 g saturated), 29 g carbs, 7 g fiber, 5 g protein

Go Nuts
Enjoy 1 serving of nuts (20 pecans or 6 Brazil nuts) and fruit (such as 1 orange or 3/4 cup fresh mango slices).
190 calories, 14 g fat (1 g saturated), 18 g carbs, 5 g fiber, 3 g protein

Turkey Roll-Up
Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up.
204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein

Cheese and Fruit
2 mozzarella string cheese, 1 apple
224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein

Figs and Swiss
4 fresh figs, 1 wedge The Laughing Cow Light Creamy Swiss Cheese
183 calories, 2 g fat (1 g saturated), 39 g carbs, 6 g fiber, 4 g protein

Crunch and Munch
A 1-oz bag Original Popchips (Jillian's go-to snack), 1 orange
182 calories, 4 g fat (0 g saturated), 35 g carbs, 4 g fiber, 2 g protein

Lärabar
1 Lärabar (Choose one without peanuts, such as Banana Bread.)
230 calories, 11 g fat (1 g saturated), 30 g carbs, 5 g fiber, 6 g protein

~Dinner
Pasta, pizza, steak—all your faves for only 400 calories. Taster's choice!

Mediterranean Baked Salmon
Rub 3 oz wild salmon with 1 tsp olive oil. In a baking dish coated with 1 tsp olive oil, place salmon; 1 red bell pepper, sliced; 1/2 fennel bulb, sliced; 10 small black pitted olives. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. Bake at 375° for 10 minutes; turn; bake until cooked through, 15 to 20 minutes more. Drizzle with lemon juice. Serve with 1/2 cup cooked quinoa.
406 calories, 20 g fat (3 g saturated), 32 g carbs, 8 g fiber, 25 g protein

Italian Halibut Stew
Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll.
400 calories, 14 g fat (2 g saturated), 34 g carbs, 7 g fiber, 38 g protein

Steak and Squash
Cut 1 spaghetti squash in half; discard seeds and pulp. Place on a baking sheet rind side up; bake at 375° for 45 minutes. Run a fork down the squash from top to bottom to separate strands. Sauté 1/2 cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft, 5 minutes. Add 2 cups chopped tomato; cook until a sauce thickens. Pour sauce over 3 cups spaghetti squash; top with 2 tbsp chopped fresh basil. Serve with 3 oz flank steak, broiled 7 minutes (turn once).
389 calories, 12 g fat (3 g saturated), 52 g carbs, 12 g fiber, 26 g protein

Miso Soup
Sauté 1/2 cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender, 6 minutes. Boil 4 cups water; reduce to a simmer; add 1 tbsp organic shiro miso paste and 1 sheet nori, torn into small pieces (Eden Foods makes both); cook 2 minutes more. Remove from heat; add veggies. Sauté 4 oz boneless, skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. Combine chicken and broth in a bowl. Serve with 1/2 cup avocado cubes topped with 2 tsp sesame seeds, lemon juice.
357 calories, 17 g fat (2 g saturated), 23 g carbs, 10 g fiber, 34 g protein

Savory Stir-fry
Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.
392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein

Lamb and Mint Salad
Sprinkle 1 tsp chopped fresh oregano on 4 oz boneless lamb; sauté or grill until cooked through, 8 minutes. Serve on a salad: 3 cups mixed greens, 10 black pitted olives, 1/4 cup chickpeas, 2 tsp chopped fresh mint; top with 2 tsp olive oil, 2 tsp lemon juice.
367 calories, 19 g fat (4 g saturated), 20 g carbs, 7 g fiber, 30 g protein

Lentil Stew
Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender, 10 minutes. Add 2 cups spinach and 1 cup cooked lentils; cook until spinach wilts, 4 minutes. Top with 2 tsp chopped fresh cilantro and lime juice.
368 calories, 11 g fat (1 g saturated), 52 g carbs, 23 g fiber, 23 g protein

Market Mix
Boston Market 5 oz roasted turkey breast, 1 fresh vegetable stuffing, 1 fresh steamed vegetables side
430 calories, 13 g fat (2 g saturated), 33 g carbs, 5 g fiber, 43 g protein

Curry-Yogurt Salmon
Mix 2 oz nonfat plain Greek yogurt with 1/4 tsp curry powder and black pepper. Coat 5 oz boneless, skinless salmon with yogurt mixture; broil on a baking sheet coated with cooking spray until fish is cooked through, 12 minutes. Drizzle with lime juice. Serve with 2 cups steamed broccoli, 1/2 cup cooked brown rice.
415 calories, 11 g fat (3 g saturated), 37 g carbs, 5 g fiber, 43 g protein

Chicken with 'Shrooms and Peppers
Sauté 1 cup chopped mushrooms, 1 cup chopped red bell pepper and 1/2 cup chopped red onion in 1 tbsp olive oil until tender, 5 minutes. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano; cook until tomatoes break down into a sauce, 8 minutes. Sauté 4 oz boneless, skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. Top chicken with veggie sauce, 2 tsp chopped fresh basil, 1 tbsp grated Parmesan.
379 calories, 17 g fat (3 g saturated), 26 g carbs, 6 g fiber, 34 g protein

Quinoa and Pepper Sauté
Sauté 1 cup chopped red bell peppers, 1/2 cup chopped red onion and 1/4 tsp smoked paprika in 1 tsp olive oil until vegetables are soft, 5 minutes. Add 2 cups spinach; sauté until spinach wilts. Serve vegetable mixture over 1 cup cooked quinoa. Sprinkle with 1 tbsp grated Parmesan, 2 tsp chopped fresh parsley.
375 calories, 10 g fat (2 g saturated), 58 g carbs, 11 g fiber, 14 g protein

Indian Shrimp and Squash
Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with 1/4 tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice.
400 calories, 16 g fat (2 g saturated), 42 g carbs, 9 g fiber, 28 g protein

Two-Bean Chili
Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro.
408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein

Pasta Marinara
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein

Salmon Salad
Toss 3 cups mixed greens with 1 carrot, chopped; 1 tomato, chopped; 1 cup cucumber slices; 2 tsp olive oil; 2 tsp lemon juice. Top with 2 oz smoked salmon. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter, 1 tsp raw honey.
377 calories, 20 g fat (3 g saturated), 34 g carbs, 8 g fiber, 20 g protein

Breakfast at Night
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein

Freezer to Fork
Cook 1 Kashi Black Bean Mango frozen entrée as directed on package.
340 calories, 8 g fat (1 g saturated), 58 g carbs, 7 g fiber, 8 g protein

Sausage, Kale and Lentils
Sauté 1 lean turkey sausage, sliced, in 1 tsp olive oil until cooked through, about 5 minutes. Add 2 cups chopped kale and crushed red pepper to taste; cook until kale is wilted, about 2 minutes. Combine with 3/4 cup cooked lentils and 2 tsp chopped fresh basil.
392 calories, 12 g fat (3 g saturated), 42 g carbs, 14 g fiber, 34 g protein

Eggplant and Chicken Parmesan
Toss 3 cups cubed eggplant and 20 cherry tomatoes with 1 tbsp olive oil; place in a pan coated with cooking spray. Bake at 350˚ until eggplant is tender, about 35 minutes. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Combine eggplant and chicken on a plate; top with 2 tsp chopped fresh basil and 1 tbsp grated Parmesan.
374 calories, 18 g fat (3 g saturated), 26 g carbs, 12 g fiber, 33 g protein

~Dessert
Yep, it's included! These 200-calorie nightly delights only taste like a splurge.

Fruity Snack
1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange)
216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein

Baked Apple
Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes.
212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein

Maple Syrup Pear
Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes.
198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein

Ice Cream
Enjoy 1/2 cup Purely Decadent Vanilla Bean or Chocolate coconut milk ice cream.
150 calories, 8 g fat (7 g saturated), 19 g carbs, 6 g fiber, 1 g protein

Fun Fondue
Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced.
223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein

Chocolate Yogurt
Mix 6 oz nonfat plain Greek yogurt with 2 tsp raw honey, 1 tsp unsweetened cocoa powder.
179 calories, 4 g fat (2 g saturated), 20 g carbs, 0 g fiber, 17 g protein

Ricotta and Berries
Top 1/2 cup part-skim ricotta with 1/2 cup berries, 1 tsp raw honey.
224 calories, 10 g fat (6 g saturated), 20 g carbs, 4 g fiber, 15 g protein

Minted Melon
Mix 2 cups cantaloupe cubes with 1 tbsp chopped walnuts, 1 tsp raw honey, 1 tsp chopped fresh mint.
176 calories, 5 g fat (1 g saturated), 32 g carbs, 3 g fiber, 4 g protein

Banana Pop
Melt 1/2 oz dark chocolate. Drizzle over 1 banana. Freeze until chocolate hardens and banana is firm.
175 calories, 6 g fat (4 g saturated), 30 g carbs, 4 g fiber, 2 g protein

Grape Delight
1 cup grapes, 1 mozzarella string cheese
189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein

Cream Cheese Dip
Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced.
207 calories, 10 g fat (6 g saturated), 24 g carbs, 3 g fiber, 6 g protein

Raspberry Dream
Mix 4 oz nonfat plain Greek yogurt with 1 cup raspberries. Top with 1 sheet graham cracker, crumbled.
210 calories, 5 g fat (2 g saturated), 30 g carbs, 8 g fiber, 14 g protein

Sweet Squash
Place 2 cups butternut squash cubes on a baking sheet coated with cooking spray. Drizzle with 1 tbsp raw honey, a shake of cinnamon. Bake at 425° until tender, 25 minutes.
190 calories, 0 g fat (0 g saturated), 50 g carbs, 6 g fiber, 3 g protein

Cookies and Milk
9 Nature's Path Vanilla Animal Cookies, 1 cup So Delicious coconut milk
170 calories, 9 g fat (7 g saturated), 21 g carbs. 0 g fiber, 3 g protein

great list! thanks for posting!

andreamichelle82

Thanks for sharing!!