What a Delicious & Filling 400-Calorie Dinner Looks Like. When it comes to creating a satisfying meal, fewer calories doesn’t necessarily mean less satisfaction. It’s a lot easier to create filling, delicious dinners at a conservative 400-calorie count by sticking to nutrient-dense foods that bring fiber, lean protein and healthy fat to the table. That means more flavor, with fewer empty calories.. Recipes that include beans, fish, lean meats like chicken and turkey, low-fat dairy, whole grains, plant-based fats and vegetables help keep you full while eating less. Non-starchy vegetables and greens (think asparagus, tomatoes, spinach and peppers) are another secret weapon for adding lots of volume without loading up on calories, so you can fill your whole plate and not feel deprived.. The final key to making delicious meals that don’t go overboard on calories is adding a hit of flavor. Spices and fresh herbs, plus additions like garlic, ginger and fresh citrus, kick up the flavor of your meals with limited calories. Try these four flavorful dishes that fill the bill.. Ingredients. 2 teaspoons olive oil. 1 clove garlic, minced. 1 cup raw spinach. 1/2 cup cherry tomatoes, halved. 1 1/2 cups spaghetti squash, cooked and shredded. 1/2 cup chickpeas, drained and rinsed. 1 ounce crumbled feta. Directions. Heat the olive oil in a saute pan over medium-high heat. Add the garlic, spinach and tomatoes and cook for 4–5 minutes, until the spinach is wilted and the tomatoes are soft.. Add the spaghetti squash and chickpeas and toss to combine. Top with crumbled feta.. Recipe makes 1 serving.. Nutrition Information: Calories: 387; Total Fat: 17g; Saturated Fat: 6g; Carbohydrate: 49g; Dietary Fiber: 10g; Protein: 13g. Ingredients. 1 4-ounce filet salmon. 15 asparagus spears. 1 cup green beans. 1/2 teaspoon chopped fresh thyme. Juice of 1/2 lemon. 1/4 cup uncooked quinoa. Directions. Heat the oven to 400°F. Line a sheet pan with foil or parchment paper. Place the salmon filet, asparagus and broccoli on the sheet pan in a single layer. Sprinkle with thyme and lemon juice and roast for 10–15 minutes, until the salmon is cooked through.. Meanwhile, cook the quinoa according to package directions. Serve the salmon and veggies over the quinoa.. Recipe makes 1 serving.. Nutrition Information: Calories: 393; Total Fat: 10g; Saturated Fat: 1g; Carbohydrate: 41g; Dietary Fiber: 6g; Protein: 36g. Ingredients. 1/2 teaspoon olive oil. 1/4 cup onion, chopped. 1/2 cup red bell pepper, chopped. 1 cup canned diced tomatoes. 1/2 cup black beans, drained and rinsed. 1/2 cup sweet potato, diced. 1/4 cup water. 1 teaspoon smoked paprika. 2 teaspoons chili powder. 1 teaspoon ground cumin. 1/4 avocado, diced. 2 tablespoons nonfat plain Greek yogurt. Directions. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the onion and peppers and cook for 3–4 minutes, until just softened.. Add the diced tomatoes, black beans, sweet potato, water, smoked paprika, chili powder and cumin. Bring to a simmer, cover and cook for 15–20 minutes, until the sweet potato is tender. Serve topped with avocado and Greek yogurt.. Recipe makes 1 serving.. Nutrition Information: Calories: 393; Total Fat: 9g; Saturated Fat: 2g; Carbohydrate: 62g; Dietary Fiber: 17g; Protein: 16g. Ingredients. 3 ounces chicken breast, cooked and shredded. 1/2 cup brown rice, cooked. 1 cup broccoli florets. 1/2 cup carrots, diced. 1 tablespoon natural peanut butter. 1 tablespoon light coconut milk. 2 teaspoons rice vinegar. 1 teaspoon soy sauce. 1/2 teaspoon honey. 1/2 teaspoon fresh ginger, grated. 1 tablespoon cilantro, chopped. 1 lime wedge. Directions. Place the broccoli and carrots in a microwave-safe bowl with a splash of water. Microwave 3–4 minutes, until tender. Alternately, place broccoli and carrots in a steamer basket over boiling water. Cover and steam for 6–7 minutes, until tender.
Understanding calorie density is the key to healthy, delicious and permanent weight loss. If you truly understand it, AND implement it in your life, you can achieve AND maintain your ideal weight.. In this short video I show you what 400 calories of various foods look like.. When you truly understand this you can literally eat twice as much food yet take in half as many calories. Don’t believe me? Then please checkout episode 36 of Weight Loss Wednesday.. You CAN have BOTH the health and the body that you so richly deserve, but it starts with getting the food right.. Thank you for watching my video. If you like what you see, please subscribe and never miss a recipe www.YouTube.com/c/ChefAJ. To see my favorite products that I use in my videos please go here: www.Amazon.com/shop/ChefAJ. To try my program for FREE for 2 weeks please go here: https://feelfabulousoverforty.com/reg…. I hope you will try the recipe and enjoy it.. I’m Chef AJ and I make healthy taste delicious.. Love & Kale,. Chef AJ. Love & Kale,. Chef AJ
When it comes to creating a satisfying meal, fewer calories doesn’t necessarily mean less satisfaction. It’s a lot easier to create filling, delicious dinners at a conservative 400-calorie count by sticking to nutrient-dense foods that bring fiber, lean protein and healthy fat to the table. Pleasantly bitter broccoli rabe gives sliders a sophisticated edge and introduces a likely unfamiliar veggie in a delicious way. The Italian flavors of broccoli rabe and provolone cheese may sound like an unlikely combination but make for a truly great family-friendly meal. Shrimp and rice get a tropical makeover in this healthy 400-calorie dinner.
Instead of rice, we’ve combined riced cauliflower and coconut milk for light coconut “rice” topped with spicy shrimp and a juicy mango-avocado salsa to cool it all down. Squeeze on some fresh lime juice before digging in to take this easy meal to the next level. This quick and delicious recipe is a long-time family favorite. I like to use three or four different-colored peppers for an extra-pretty presentation. Then serve with couscous or brown rice to round out the meal. —Judy Grebetz, Racin.
Packed with veggies like bell peppers and zucchini and lots of beef, this skillet will keep you full for ages. Get the recipe here. Per one serving: 261 calories, 9 g carbs. Delicious, filling meals, plus (for those not counting calories) sides to pair with them. Delicious, filling meals, plus (for those not counting calories) sides to pair with them. we’re taking a look back at the most life-changing organizing tricks we’ve discovered over the years.
Six 400 Calorie (or Less!) Dinners. For a lot of people, watching calories seems like a death sentence. But, low calorie doesn’t always mean low flavor. Check out our 400-calorie dinners — some a little less, some a little more — that are all all super delicious, satisfying, and diet-friendly.1.
400 Calorie Dinners. See more ideas about Cooking recipes, Dinner, Recipes. July 06, 2020 Make a delicious, low-calorie dinner in just 30 minutes tonight. These dinners are packed with proteins like tofu, chicken and shrimp and rounded out with whole grains and plenty of fresh veggies to make a filling meal. As a bonus, each serving has 400 calories or less.
For this filling vegetarian wrap, roast vegetables like red and green bell peppers, onion, and mushrooms and roll them into a spinach tortilla spread with hummus, olive oil, and sprouts. Yum. Calories: 286.
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For a few extra calories, feel free to elaborate on my ingredient list and add small bowls filled with chopped bell pepper, red onion, beans, and corn.
For lunch today you can blend up a quart or two of my Totally Tropical Smoothie, or simply feast on 600 to 800 calories of fresh fruit and vegetables, cut into oneor two-bite chunks and eaten on the go.
This is easier to do when lunch consists of a cheese sandwich made with two slices of bread and either 1.5 ounces (42 g) of cheese and a half-cup tofu (mixed with mustard and onion) instead of vegetable and cheese pizza, minestrone soup, or stir-fry.
Layer them with sautéed vegetables and tomato sauce in a gratin dish, top with grated Parmesan cheese, and bake; use as an omelet or frittata filling; toss with salad dressing and a variety of crisp, colorful vegetables for a quick lunch.
Crap, i eat atleast 3 dates a day to keep my sweet tooth satisfied, it helps and prevents me from eating gummy worms.:-(. So is this really bad? Yes i am trying to loose weight. How about i only eat them on the day’s i workout then? Thank you so much for all your info. I admire and adore you. ❤
they pushed this at a fat farm i went to. they called it VOLUMETRICS. they had bowls of soup for 40 calories. a cup of cantaloupe for 50. 2 cups of spinach, a huge salad etc etc…a huge dinner w multiple foods for 400 calories. 3 meals a day like that for 1,200 a day. I did not like eating like that. the sheer volume made me feel uncomfortable and drove up my anxiety about being FAT….made me feel stuffed for hours. i was full until got to the next meal! bloated all day! I lost 16 lbs in a month but i was uncomfortable and eating 4 bowls of fruit & veg and a soup and salad was not a reasonable way to eat or easy to prepare imo. i’d rather eat a can of soup or a cup of rice (200) and a hunk of tofu w veggies and tamari. this way of eating is for people who LIKE TO EAT.
I lost 5 pounds last month after trying your suggestion of giving up dried fruits and nuts! Doing VFB too! Thanks for this great visual representation; I shared this video with my daughters.
This was a great demo well done making it even easier to understand. Thanks. I listen to just about all you videos and l have been applying all the advice. I have reversed high cholesterol and thyroid issues. So it working for me..
FABULOUS video! I’m a UWL er and have watched many, many videos to help me become more knowledgeable AND stay compliant. This one is the best by far! Thank you Chef AJ. You’re my shero. xo
OUTSTANDING Presentation AJ, Thank you so much for this invaluable information… Full Blown Whole foods plant based SOS free Lifestyle change for 94 Days now… I FEEL GREAT! off my blood pressure medication for 70 Days Now!!! The Info out of TrueNorth and your self Has turned my life around!!! Thank you so very much, my Arteries LOVE YOU!! oh and my very mild Angina? GONE WITHIN 8 DAYS!!!! mwah!!!!
Love the visual and agree and practice a lot of what you say, but I disagree about fat not being filling. For example, peanut butter. 2 TBSP of peanut butter is about 190 calories and very filling and satisfying. Even 1 TBSP of peant butter spread on an apple will be satiating and keep you full. I’ve dieted in the past eating lots of non starchy veggies and no doubt I was full and bloated but not feeling satisfied. We can agree to disagree that you can eat small amounts of fat, lose weight, and maintain that weight.
This changed my life I was wondering why I would eat a 500 calorie breakfast sandwich and still didn’t feel full! Today I had a half a medium watermelon at 8 AM and didn’t feel hungry until 1PM
Thank you and we get your point but 400 calories of zucchini is about half of what you show. each medium zuch has about 100 calories according to my research. Again great vid.
Chef AJ. I love to watch your vlogs. They are so informative ��I have been on a healthy weight loss journey from October 2017. I do it for my health �� And look as well���� It is not easy task though, because I like sweets, so I cheat sometimes. But I lost abt 16 pounds and I am very happy about it. And I love to cook��Anyway my question is about coconut oil, I cook on water and almond milk, but sometimes I add coconut oil to my green curry that I make with almond milk, because I heard that the coconut milk helps to loose weight as well. Is that true?
Could you make up for the lack of water in more dense foods by drinking more water and herbal teas and feel more satiated that way? And soaking dry fruits? Or consuming nuts and seeds as a plant milk blended with water?
Crap, i eat atleast 3 dates a day to keep my sweet tooth satisfied, it helps and prevents me from eating gummy worms.:-(. So is this really bad? Yes i am trying to loose weight. How about i only eat them on the day’s i workout then? Thank you so much for all your info. I admire and adore you. ❤
they pushed this at a fat farm i went to. they called it VOLUMETRICS. they had bowls of soup for 40 calories. a cup of cantaloupe for 50. 2 cups of spinach, a huge salad etc etc…a huge dinner w multiple foods for 400 calories. 3 meals a day like that for 1,200 a day. I did not like eating like that. the sheer volume made me feel uncomfortable and drove up my anxiety about being FAT….made me feel stuffed for hours. i was full until got to the next meal! bloated all day! I lost 16 lbs in a month but i was uncomfortable and eating 4 bowls of fruit & veg and a soup and salad was not a reasonable way to eat or easy to prepare imo. i’d rather eat a can of soup or a cup of rice (200) and a hunk of tofu w veggies and tamari. this way of eating is for people who LIKE TO EAT.
I lost 5 pounds last month after trying your suggestion of giving up dried fruits and nuts! Doing VFB too! Thanks for this great visual representation; I shared this video with my daughters.
This was a great demo well done making it even easier to understand. Thanks. I listen to just about all you videos and l have been applying all the advice. I have reversed high cholesterol and thyroid issues. So it working for me..
Not sure about what you said about the oatmeal though. My wife and I have been steadily losing weight, and we eat rolled oats every day.
How many veggies should I eat in a day? Bc I am happy eating potatoes, beans and some broccoli or kale. Fruit is a fun add on too.
FABULOUS video! I’m a UWL er and have watched many, many videos to help me become more knowledgeable AND stay compliant. This one is the best by far! Thank you Chef AJ. You’re my shero. xo
OUTSTANDING Presentation AJ,
Thank you so much for this invaluable information…
Full Blown Whole foods plant based SOS free Lifestyle change for 94 Days now… I FEEL GREAT!
off my blood pressure medication for 70 Days Now!!!
The Info out of TrueNorth and your self Has turned my life around!!!
Thank you so very much, my Arteries LOVE YOU!!
oh and my very mild Angina? GONE WITHIN 8 DAYS!!!! mwah!!!!
Love the visual and agree and practice a lot of what you say, but I disagree about fat not being filling. For example, peanut butter. 2 TBSP of peanut butter is about 190 calories and very filling and satisfying. Even 1 TBSP of peant butter spread on an apple will be satiating and keep you full. I’ve dieted in the past eating lots of non starchy veggies and no doubt I was full and bloated but not feeling satisfied. We can agree to disagree that you can eat small amounts of fat, lose weight, and maintain that weight.
This changed my life I was wondering why I would eat a 500 calorie breakfast sandwich and still didn’t feel full! Today I had a half a medium watermelon at 8 AM and didn’t feel hungry until 1PM
Thank you and we get your point but 400 calories of zucchini is about half of what you show. each medium zuch has about 100 calories according to my research. Again great vid.
Chef AJ. I love to watch your vlogs. They are so informative ��I have been on a healthy weight loss journey from October 2017. I do it for my health �� And look as well���� It is not easy task though, because I like sweets, so I cheat sometimes. But I lost abt 16 pounds and I am very happy about it. And I love to cook��Anyway my question is about coconut oil, I cook on water and almond milk, but sometimes I add coconut oil to my green curry that I make with almond milk, because I heard that the coconut milk helps to loose weight as well. Is that true?
Could you make up for the lack of water in more dense foods by drinking more water and herbal teas and feel more satiated that way? And soaking dry fruits? Or consuming nuts and seeds as a plant milk blended with water?
This is fantastic stuff!!! It really does help to see it. The visuals were great. Thanks for taking the time to share this with us!!!