That’s why I’ve compiled a bunch of delicious recipes and neatly organized them for you into these posts: 200 Calorie Meals, 300 Calorie Meals and now you have some fresh 400 calorie meal ideas!

Not only do these recipes save you from having to count calories, but if you’ve created a sample meal plan that you follow everyday (Learn more about creating a meal plan in our How To Start Losing Weight article) then you can just swap out these recipes below from day to day to add variety and still stay within your caloric goal for the day!

So, here’s a list of 400 calories or less meal ideas (between 301 and 400 calories) to help you reach your weight loss goals!

You may also want to check out:

• 200 Calorie Meals
• 300 Calorie Meals
• Low Calorie Salads
• Low Calorie Quick Meals (15 min. or less)
• 400 Calorie Fix Diet Solution

400 Calorie Meals (Or Less):

Breakfast

• Almond Joyous: 338 calories. This smoothie makes a healthy and delicious way to start your morning!  High in protein and fiber.
• Peanut Butter Wafflewich: 307 calories. Fill up with this breakfast time favorite!  Full of good fats, protein and whole grains.
• Stuffed French Toast: 340 calories. A healthier version of this popular breakfast meal.
• 3 Big Train Low calorie Pancakes, 1 glass of orange juice and 2 tbsp syrup: 305 calories. Lower calorie alternative to a breakfast that many grew up on!
• 2 scrambled eggs, 1 slice multi-grain toast and 1 glass skim milk: 350 calories. This classic breakfast is high in protein and whole grains.  Use egg whites to save more calories.

Get more breakfast ideas in our low calorie breakfast foods and low calorie breakfast recipes section.

Lunch and Dinners

• Garden Pasta Chicken Salad: 345 calories.  205 calories for the pasta and add a 3oz chicken breast (140 calories) to your serving for a delicious and complete meal!
• Italian Vegetable Hoagies with an orange: 326 calories.  Delicious vegetarian meal with sweet balsamic vinegar, artichoke hearts, red onion, provolone cheese and zesty pepperoncini. The hoagie by itself is 264 calories and the orange is 62 calories.
• Salmon Salad with Goat Cheese and Oranges: 374 calories.  A delicious low calorie salad with a tropical twist! Great source of protein, fiber and omega 3′s!
• Salmon Wheels: 342 calories. Full of good fats and protein!  Also makes a good finger food for parties.
• Grilled Chicken Sandwich with 1 sliced apple:  350 calories. Use 2 slices of multi grain bread and add a 3 oz.grilled chicken breast plus lettuce and tomato.
• Turkey And Sweet Potato Wrap: 330 calories. Delicious and unique wrap!  Perfect for holiday leftovers.

Get more lunch and dinner ideas in our low calorie recipe section!

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2. 200 Calories Or Less Meal Ideas Eating 6 small meals a day with just a couple...
3. Healthy, Low Calorie Meal Ideas And Recipes Healthy, low calorie meal ideas that are big on taste,...

400 Calories Or Less Meal Ideas

In light of the recent controversy involving Atlanta-based fast food chain Chick-Fil-A and Vermont artist Bo Miller-Moore over the “Eat Mor Chikin” slogan (Miller-Moore’s t-shirts advise us to “Eat More Kale,” not more chicken), now is as good a time as ever to review why eating more green, leafy vegetables is better for us than eating fried chicken. Or fried anything, for that matter.

So here are four great reasons to put more kale on your plate. You’ll be glad that you took the “kale plunge.” You may even start feeling a little healthier, too.

1. It’s a “superfood.”

Keeping in mind that the term “superfood” has no legal definition and that it gets tossed around somewhat arbitrarily, know that if there’s any food on earth we can legitimately call “super,” kale is that food.

Why? Because it’s chock full of just about everything that’s good for you. Vitamins A, K, and C, beta-carotene, magnesium, calcium, and the list goes on. They’re all in kale, and all occur in high quantities.

Kale is also a fantastic source of fiber. Eating more fiber helps reduce cholesterol and control blood sugar levels. If you need more fiber in your diet, a serving of kale every day is a great way to get it.

2. It’s low-calorie.

When it comes down to it, kale is just a leaf – like salad greens. But even compared to other nutritious leaves, it packs an enormous nutritional punch with only a small number of calories per serving.

Consider this: For about a quarter of the calories in a serving of cow’s milk, kale gives you the same amount of calcium. How’s that for getting a lot of bang for your bite?

And when was the last time you met anyone who blamed being overweight on having eaten too much kale?

3. There are many ways to cook it.

You can do just about anything with kale.

Steam it, boil it, or put it in the oven and bake it to make kale chips! The sky is the limit with this stuff, and there’s no way to make it that doesn’t taste downright delicious.

If you’re looking to maximize kale’s nutritional benefits, eat it raw! Simply tear up the leaves and mix them with a salad. You can also blend them together with fruit.

Sure, eating raw kale may not be traditional, but it’s starting to catch on. Once you try it, you’re sure to see why.

4. You can grow it yourself.

In most parts of the United States, kale appears in the fall and winter months. In many locales, you can grow it more frequently, so get to know your growing season.

If you’re looking to turn your summer garden into more of a year-round one, kale is a great place to start. It’s a tough, hardy leaf that can handle low temperatures.

Rumor has it that kale tastes even sweeter after a frost. Why not try it and see?

Adam Green is a freelance writer and habitual kale eater. He wrote this article on behalf of Full Circle, an organic produce delivery service in Washington state.

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3. 5 Reasons You’re Overeating…And How To Stop! Weight gain is a direct result of overeating.  While this...

4 Great Reasons To Eat More Kale

I actually would like to know where or how to start? i am a 33 year old mother of two with a full time job and everyday i wake up and think where do i start? im always taking care of everyone but myself, i need a simple start…and what i mean is what to cook or how to start some exercise routine. anyway you can help i would appreciate a little guidance.

First of all, thanks for the question! This is actually a very popular question and is one of the main roadblocks that prevents people from ever taking action.

I want to start out by saying that it’s a good idea to first download the free low calorie diet plan!  It’s available over on our Facebook page  (If you already “like” Low-CalorieDiet.com on Facebook then click the “Free Stuff” tab to access the low calorie diet plan).

As simple as the plan may be to help people lose weight, I understand that it can still be hard to figure out where to start!  There’s a lot of information and it can feel overwhelming.  So, I want to quickly share my reply to the reader who asked the above question and add a little to it.  Check it out:

That’s a very good question!  And I actually am in a similar situation myself – similar age with 3 kids.

 

What I have found to work the best is to plan ahead.  I know what I’m eating tomorrow before it even comes.  I actually have a meal chart that I made that I have hanging in my kitchen.  You can see a similar meal chart here:  Sample Low Calorie Meal Plan

 

It only took about a half hour to put together.  Now, I don’t eat exactly the same thing everyday, but I stick pretty closely to my chart (swapping out different foods here and there, but keeping portion sizes the same) to make sure that I’m eating roughly the same amount of calories daily.  It’s a great way to control my calorie intake without having to count every calorie I eat.

 

There’s a ton of low calorie recipes to choose from on the site and since it sounds like your pressed for time,browse through the low calorie foods section for some prepackaged low calorie options.

 

Another tip I use is every time I cook a healthy dinner at night, I portion out some for my lunch the next day.  I don’t have a ton of time to cook, so when I do cook I try to make a couple meals out of it.

 

As far as exercise goes, I personally get up early before my kids get up and squeeze in a half hour workout in my basement.  I know that’s not feasible for a lot of people, so just remember to try and move more each day.  Buy a cheap pedometer and aim to walk around 10,000 steps per day.  If you do a lot of work around the house or walk around a lot at work then those steps will add up pretty quickly.

I really recommend that you incorporate some sort of cardio as well as resistance exercise program into your routine not only for weight loss purposes, but for your overall health!  I understand it can be hard to find time which is why I created these 15 Minute Workout Ideas.  There are more articles right here on this blog over in our Fitness section to help get you moving!

So, if you don’t know where to start then grab the free low calorie diet plan and start making the small changes as described above to your daily routine and the weight will come off!

If you are still struggling to start off on the right foot then leave a comment below or contact me and we’ll get you started!

Also, if you have a simple tip to help others get started you can leave it in the comments below!  We would love to hear from you!

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3. 5 Reasons You’re Not Losing Weight You’re following your diet and working out, but the weight...

Help! I Don’t Know Where Or How To Start Losing Weight!

Unfortunately, over the last decade or so popcorn lovers haven’t had a reason to rejoice.

The microwaveable popcorn industry was hit hard when it was revealed that a popular butter-flavoring agent called diacetyl caused lung damage.  Basically, the fumes given off from the popcorn after cooking, over-time, could cause ailment.

More recently, chemicals known as PFOA (perfluorooctanoic acid), found in the lining of popcorn bags has been linked to infertility according to a study done at UCLA.

Oh, and don’t even get me started on the calories and fat in movie theater popcorn!

Now, even though food producers have finally wised up and removed these dangerous chemicals from their bags, you may still want to avoid any unforeseen health dangers by staying away from microwaveable popcorn!

But, there’s still good news for you popcorn lovers out there!

There are healthy ways to prepare your favorite treat!  Not only that, there are many health reasons as to why you want to consume popcorn, as well.

First of all, a study conducted at the University of Scranton in Pennsylvania found that popcorn contains large amounts of polyphenol, an antioxidant believed to lower the risk of cancer as well as other diseases.

Plus, popcorn is low in calories and high in fiber, which makes it a perfect snack for those looking to lose or maintain their weight.

Healthy Popcorn

If your still a little leery of preparing microwaveable popcorn you can rest easy as there are still other ways to pop your favorite treat.  Here’s a simple recipe for popping some of the healthiest popcorn around!

• Cover the bottom of a medium to large-sized pot with a thin coat of extra-virgin olive oil.
• Add all natural kernels, like Paragon Popcorn, and swirl the pot around in a circular motion to coat the kernels with olive oil.
• Place lid on pot and turn heat to medium.
• As the frequency of popping starts to lessen remove the pot from heat.  Be sure to keep the lid on to allow the last remaining kernels to pop.
• Transfer popcorn to a large bowl or bag and lightly spray with olive oil and season with either pepper, cayenne pepper, lemon zest or lightly sprinkle with salt.  And don’t be afraid to get a little creative!  One of my favorite popcorn treats is to lightly spray with olive oil and sprinkle with cinnamon and stevia and shake.

Calories in popcorn

1 cup of air-popped popcorn = 31 calories

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Healthy Low Calorie Popcorn? Yes, It Exists!

This site wouldn’t be where it is without you!

There are a lot of great things planned for 2012 that will really help you reach your goals, so make you sure you’re following us on Facebook, Twitter or by RSS.

And if you haven’t yet, be sure to download the Simple, Proven Plan For Weight Loss & Control!  We have surpassed 10,000 downloads of this FREE eBook!!  So don’t miss out!

So, as promised, here’s a look back at the best and most popular posts of 2011!

38 Delicious Low Calorie Meals And Snacks
The most popular post on this site with over 200,000 views in the last 3 months.

How many calories per day should I eat to lose weight?
An answer to the most important question a dieter faces.

200 Calories Or Less Meal Ideas
A list of delicious and lower calorie meal ideas.

Low Calorie Beer Comparison
A list of low calorie beers and their total calorie counts.

Delicious & Guilt Free Low Calorie Alcoholic Drink Recipes
These low calorie alcoholic recipes will allow you to have a few without the guilt!

10 Delicious Low Calorie Salad Ideas
10 low calorie salad ideas that are as light as they are delicious!

300 Calories Or Less Meal Ideas
These low calorie dishes will allow you to eat frequently without consuming a large amount of calories per day.

Low-Calorie Food That Fills
Fill up on these low calorie foods so you can feel full without all the calories!

How To Lose The Muffin Top
That unsightly layer of fat that hangs over the top of jeans?  Ya, this article helps you get rid of that.

Exercises To Lose Belly Fat Fast
The most sought after physical attribute is a six pack.  And this is exactly how you get it!

Resource Section

We added a new resource section over in the sidebar this year.  This was to gather like articles and neatly organize them all on one page.  These resources answer common questions I get submitted, so when you get a second check them out!

Low Calorie Recipes

We revamped the Low Calorie Recipe section to make it easier to find your favorite recipes.  And, of course, we will be continually adding to this section to make it more robust, so check back often.

We’re on Google +

If Google + is your thing, then be sure to check us out there and add us to your circle!  It’s a good way to stay up-to-date with the latest articles and to interact!

Also check out:

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3. 300 Calories Or Less Meal Ideas The 200 Calorie Meals post has quickly become one of...

The Best Of 2011

By enjoying low calorie filling foods, that’s how!

OK, sounds simple, but what exactly are these low calorie foods that fill you up, keep you feeling full but don’t pile on the calories at the end of the day?

Let’s take a look at these types of foods and some specific examples to help you lose weight without feeling like you’re dieting.

Low Calorie Filling Foods

Broth-Based Soup

Low calorie, broth-based soups like Amy’s Organic Fat Free Chunky Vegetable Soup helps fill you up without all the calories (only 60 calories in Amy’s Vegetable soup)!  These soups are rich in water which will add weight and volume without adding calories. Just stay away from cream-based soups which are more calorie dense.  Check out our low calorie soup page for more ideas!

Fibrous Grains

Certain grains like 100% multi-grain bread, oatmeal and even air-popped popcorn are high in fiber and low in calories.  The fiber, along with the many other health benefits, keeps you feeling fuller longer by slowing gastric emptying and keeping foods in your stomach longer. Check out or low calorie foods page for more ideas!

Beans & Legumes

Like the fibrous grains mentioned above, lentils, black beans and lima beans are low in calories and high in fiber.  Plus, they mix well in many popular dishes like casseroles, soups and chili’s!

Fruits

Raspberries, strawberries and apples, for example, are a great source of nutrients, satisfy those sugar cravings and are low in calories.  The fructose in fruit refills liver glycogen leaving you feeling less hungry plus they are water-dense which helps fill you up without all the calories.

Water-Dense Vegetables

Like soups and fruits, the water in vegetables fill you up without adding calories, plus they contain a healthy dose of fiber!  This gives hunger the one, two punch! Broccoli, spinach, and artichokes are just a few examples of nutrient and water-dense veggies!

Lean Meats

Studies show that protein will leave you feeling fuller longer than both fat or carbs. Chicken, bison, turkey and even lean beef are all great options. A 4oz. boneless skinless chicken breast, for example, contains just 100 calories with 23 grams of filling protein.  Check out why lean meats are considered a fat burning food!

Protein Powder

Sometimes meat isn’t an option, or maybe you find it hard to get enough protein in your daily diet.  This is where a good protein powder comes in!  My favorite, Optimum Nutrition Whey Protein, has only 120 calories with 24 grams of protein.  Plus, it easily mixes in recipes, smoothies, pudding, ice cream and more!

There’s no secret to weight loss!  You just need to incorporate the right foods into your diet and be mindful of your caloric intake and the pounds will come off.

So, start incorporating these low calorie filling foods into your diet plan today and see how easy it can be to lose weight!

No related posts.

Low Calorie Filling Foods For Easy Weight Loss

Because of this I thought it would be a good idea to revisit this subject and list 12 more low calorie mixed drink recipes!  All of these recipes are under 200 calories and best of all, you and you’re friends won’t even be able to tell the difference!

Since I already covered how to make low calorie substitutions and the importance of creating your own low calorie mixed drinks in the first article, I’ll just get straight to the recipes.

Oh, and remember to drink responsibly…for weight loss and more importantly, you’re safety!

12 Low Calorie Mixed Drinks

Tropical Autumn

Recipe courtesy of Ty Ku

Calories: 115

Ingredients
1.5 oz Ty Ku Liqueur
½ oz Pomegranate juce
2 oz Pineapple juice

Directions

1. Mix ingredients in glass and enjoy!

VuQo V8

Recipe courtesy of VuQo

Calories: 95

Ingredients
2 oz VuQo Vodka
Tomato juice

Directions

1. Mix ingredients in glass and enjoy!

Partida Margarita

Recipe courtesy of Partida Tequila

Calories: 170

Ingredients
1 oz. lime juice (app. the juice from one lime)
¾ oz. pure, organic agave nectar
¾ oz. pure spring water
1.5 oz. Partida Tequila Blanco, Reposado or Añejo

Directions

1. Shake all ingredient with ice in a shaker
2. Strain into a chilled cocktail glass

Lean & Green Spatini

Recipe courtesy of Morton’s The Steakhouse

Calories: 98

Ingredients
1.5 oz Ty Ku Soju
.5 oz Agave nectar
1.5 oz Lime juice
1 oz Soda water

Directions

1. Shake ingredients 25 times with ice.
2. Double strain into a champagne flute.

Ocean Water Cocktail

Recipe courtesy of Ocean Vodka

Calories: 97

Ingredients
1.5 oz Organic Ocean Vodka (54 calories)
3 oz Coconut Water (25 calories)
1 tsp Agave syrup (18 calories)
Mint leaves

Directions

1. Muddle mint leaves with Ocean Vodka, coconut water, and agave syrup.
2. Add ice and shake.
3. Strain and serve neat in a lowball glass with a slice of lime and sprig of mint.

Zilch Margarita

Recipe courtesy of Zilch

Calories: 97

Ingredients
1.5 oz Tequila
.75 cup water
Ice cubes
Lime or salt

Directions

1. Empty contents of 1 packet into glass.
2. Add 1 jigger (1 ½ oz) of Tequila and stir briskly until dissolved.
3. Stir in ¾ cup water. *
4. Serve over ice.
5. Add lime/ salt for garnish.

Javatini

Recipe courtesy of Coffee Mate

Calories: 120 calories

Ingredients
1/4 cup Espresso
2 Tbsp. Coffee-mate Natural Bliss Sweet Cream Flavor
¾ oz. Vodka
Ice cubes

Directions

1. Fill cocktail shaker with ice and add espresso, Coffee-mate and vodka.
2. Cover and shake for 10 to 15 seconds.
3. Strain into chilled martini glass.
4. NOTE: Try garnishing the rim of the martini glass with grated chocolate. Coat the rim with honey or agave syrup, then dip in grated chocolate.

Pineapple Martini Recipe

Recipe courtesy of My Man’s Belly

Calories: 136

Ingredients
2 Ounces Coconut Rum (I used Malibu Rum)
2 Ounces Pineapple Juice (fresh or canned)
Pineapple Wedge (optional)

Directions

1. In a shaker filled with ice add pineapple rum and juice.
2. Cover and shake vigorously.
3. Strain into martini glass.
4. Garnish with a pineapple wedge and serve.

Pom-tini

Recipe courtesy of POM Wonderful

Calories: 162

Ingredients
1 1/2 oz. POM Wonderful 100% Pomegranate Juice
1 1/2 oz. raspberry or regular vodka
1/2 oz. freshly squeezed lime
1 oz. simple syrup (equal parts sugar and cold water dissolved together)
Spiraled orange rind for garnish
Ice cubes

Directions

1. Assemble all ingredients in bar or mixing glass.
2. Shake well with ice and strain into a chilled martini glass.
3. Garnish with spiraled orange rind.

POM Fleur

Recipe courtesy of POM Wonderful

Calories: 185

Ingredients
2 oz. POM Wonderful 100% Pomegranate Juice
2 oz. vodka
1 tsp. St. Germain Elderflower Liqueur Preparation:

Directions

1. Stir all the ingredients over ice to chill and strain into a pre-chilled cocktail glass.
2. Garnish with a food-grade rose petal or other edible flower if roses are not available.

Skinny Clementine Martini

Recipe courtesy of Betty Crocker

Calories: 130 calories

Ingredients
Ice cubes
2 tbsps (1 oz) gin or citrus vodka
1 tbsp (1/2 oz) elderflower liqueur or clear orange liqueur
3 tbsps fresh-squeezed clementine juice, fresh-squeezed pink grapefruit juice or pomegranate juice
1 tbsp fresh lime juice
2 tbsps club soda
Clementine slice, pink grapefruit peel twist or fresh lime slice for garnish

Directions

1.  In cocktail shaker filled with ice, add gin, liqueur and juices. Cover; shake until well mixed.
2. Strain into martini glass; top off with club soda.
3. Garnish as desired.

Grapefruit Vodka

Recipe courtesy of Daryl Thompson of ATM Metabolics

Calories: 187

Ingredients
8oz of grapefruit juice
1 oz shot of vodka

Directions

1. Mix grapefruit juice with vodka, stir and enjoy!

Side note: According to Daryl Thompson, grapefruit contains certain chemicals called flavonoids that have the ability to inhibit or slow the body’s ability to absorb and store carbohydrates. This means the more grapefruit juice you drink, the less likely you will be able to process that holiday cheesecake into fat. Learn how grapefruit can lower your cholesterol, aid in weight loss and improve your health with his book, The Grapefruit Solution.

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12 More Low Calorie Mixed Drink Recipes

And while it’s OK to to indulge every now and then, on Thanksgiving it’s easy to overindulge and ruin all your hard work of dieting for the week.

But, that doesn’t mean you have to give up on all the tasty staples of a traditional Thanksgiving dinner.  Instead, enjoy a delicious and healthy alternative!

Here are 15 Thanksgiving inspired recipes that are low in calories and big on taste!

Quick Jump:

1. Holiday Baked Ham
2. Low-Carb Pumpkin Casserole
3. Cauliflower Mashed “Potatoes”
4. Sugar-free Cocoa Brownies
5. Low Calorie Pumpkin Pie
6. Pumpkin Mousse
7. Apple Schnapple
8. Pumpkin Smoothie
9. Low Calorie Cranberry Sauce
10. Holiday Stuffed Turkey w/Green Bean Casserole
11. Almond Pumpkin Nog
12. Almond Hot Chocolate
13. Winter Wonderland (Alcoholic)
14. Lime Lyte (Alcoholic)
15. Turkey And Sweet Potato Wrap (Made With Leftovers)

Holiday Baked Ham

Courtesy of Medi Weightloss Clinics of Fort Worth
Yield: 20 (Serving Size 4 oz)

Ingredients

• 5 lb Ham, pre-cooked, low sodium
• 3 1/2 fl. oz. Coca Cola® diet soda
• 1/4 cup Fresh diced pineapple

Directions

1. Preheat oven to 275 degrees.
2. Remove any excess fat from ham. Place the ham in a roasting oven bag and put into a baking dish.
3. Pour the diet soda and diced pineapple over top the ham. Remove as much air as possible and seal bag.
4. Place a few holes at the top of the bag to release steam while cooking. Bake for 4 to 5 hours.
5. Pour off excess juice, slice, and serve.

Nutrition Info
Calories: 200; Fat: 9g; Carbs: 1g; Protein: 25g

Low-Carb Pumpkin Casserole

Courtesy of Medi Weightloss Clinics of Fort Worth
Yield: 8 (Serving Size 1⁄2 cup)

Ingredients

• 15 oz Canned pumpkin
• 1 Egg
• 1 Tbsp Splenda® brown sugar
• 3 Tbsp Soft margarine
• 1 tsp Pumpkin pie spice
• 1/8 tsp Salt
• 1/4 Cup Chopped pecans
• 1 Tbsp Splenda®
• 2 oz Vanilla Whey Protein Shake

Directions

1. Preheat oven to 350 degrees.
2. In a medium bowl, mix the pumpkin, egg, Splenda® brown sugar, 2 Tbsp. of the margarine, pumpkin spice, and salt.
3. Pour the ingredients into a small casserole dish.
4. In another bowl combine the pecans, remaining margarine, cinnamon, Splenda®, and Vanilla Whey Protein shake.
5. Sprinkle over the pumpkin mixture in the casserole dish. 6. Bake for 15 minutes or until topping has set.

Nutrition Info
Calories: 120; Fat: 8g; Carbs: 6g; Protein: 6g

Cauliflower Mashed “Potatoes”

Courtesy of Medi Weightloss Clinics of Fort Worth
Yield: 8 (Serving Size 1⁄2 cup)

Ingredients

• 8 cups fresh cauliflower florets
• 1/4 cup Hidden Valley® Light Ranch Dressing
• 1 thinly sliced green onion

Directions

1. ln a large pan, bring water to a boil; add cauliflower and cook until very tender.
2. Drain the cauliflower and place in a bowl.
3. Add the ranch dressing and salt; mash by hand or in a blender until light and fluffy.
4. Place mixture in a bowl and sprinkle with green onions. Serve warm.

Nutrition Info
Calories: 50; Fat: 2g; Carbs: 8g; Protein: 3g

Sugar-free Cocoa Brownies

Courtesy of Medi Weightloss Clinics of Fort Worth
Yield: 36 (Serving Size 1 brownie)

Ingredients

• 12 oz Bakers® unsweetened chocolate
• 1 cup Light butter
• 1 1/2 cup Splenda®
• 4 Eggs
• 4 Egg yolks
• 1 Tbsp Vanilla extract
• 6 Tbsp Hershey’s® cocoa

Directions

1. Preheat oven to 350 degrees.
2. In a saucepan, melt the butter and chocolate together.
3. Add the Splenda®, eggs, egg yolks, vanilla, and cocoa. Stir until well blended.
4. Spray a 9 x 13 inch pan with cooking spray and dust with cocoa.
5. Pour mixture into pan and bake for 50 minutes.

Nutrition Info
Calories: 90; Fat: 8g; Carbs: 5g; Protein: 2g

Low Calorie Pumpkin Pie

Yield: 8 servings

Ingredients

• 3 egg whites
• 1 – 15oz can 100% Pure Pumpkin
• Stevia -  equivalent to 3/4 cup sugar
• 1/2 cup reduced-fat Bisquick baking mix
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 1 can (12 ounces) fat-free evaporated milk
• 1 cup reduced-fat whipped topping

Directions

1. In a large bowl, combine the egg whites, pumpkin, stevia, baking mix, vanilla and spices until smooth. Gradually stir in evaporated milk.
2. Pour into a 9-inch pie plate coated with cooking spray and bake at 350° for 35-40 minutes or until knife inserted near the center comes out clean.
3. Let cool, then enjoy!

Nutrition Info
(per serving) Calories: 115, Fat: 2g, Carbs: 18g, Protein: 6g

Pumpkin Mousse

Recipe courtesy of Sunrich Naturals
Yield: 5 servings

Ingredients

• 1 cup Sunrich SōL Vanilla
• 1 package Vanilla instant pudding, fat free & sugar free
• 1 teaspoon Ground cinnamon
• 1/2 teaspoon Ground ginger
• 1 cup Pureed pumpkin
• 1 cup Whipped topping, reduced fat

Directions
Combine the pudding mix, cinnamon, and ginger in a large mixing bowl. Add Sunrich SōL Vanilla and pumpkin puree. Whisk for 2 minutes or until the mixture is well combined. Gently stir in 1 cup of the whipped topping. Refrigerate for at least 1 hour before serving.

Nutrition facts
(per serving)Calories 90, Total fat 1 g, Total carbohydrate 18 g, Dietary fiber 2 g, Sugars 6 g, Protein 1 g

Apple Schnapple

A low calorie alternative to traditional apple pie
Recipe courtesy of Beth Aldrich, Author of Real Moms Love To Eat
Yield: 4 servings

Ingredients

• 1/4 cup dried cranberries or raisins
• 1/4 cup chopped walnuts
• 1/4 cup brown sugar
• 1/4 tsp cinnamon
• 4 Granny Smith apples

Directions

1. Preheat oven to 350 degrees.
2. In a small bowl, combine dried fruit, walnuts, sugar and cinnamon.
3. Core each apple and place in a baking dish.
4. Spoon one-fourth of the ingredients into each apple.
5. Bake for 40 minutes or until apples are tender.

Nutrition Info
(per serving): Calories: 287, Fat: 5.5g, Carbs: 57.5g, Protein: 1.7g

Pumpkin Smoothie

Recipe courtesy of Beth Aldrich, Author of Real Moms Love To Eat
Yield: 1 smoothie

Ingredients

• ½ cup canned pumpkin
• ½ cup vanilla soy milk
• ½ cup crushed ice
• 1 tbsp honey
• 1 tsp pumpkin pie spice

Directions

1. Blend canned pumpkin, vanilla soy milk, crushed ice, honey, and pumpkin pie spice.
2. Pour and drink!

Nutrition Info
(per smoothie): Calories: 162, Carbs: 34g, Fat: 2g, Protein: 4.5

Low Calorie Cranberry Sauce

Yield: 9 servings

Ingredients

• 1 1/2 cup frozen cranberries
• 1 tsp Stevia sweetener
• 1 cup cold water

Directions

1. Combine cranberries and water in a saucepan. Bring to a boil, then reduce heat to low and simmer for 15 minutes.
2. Refrigerate until serving time.

Nutrition Info
(per serving) Calories: 5, Carbs, 1g, Fat: 0g, Protein: 0g

A Complete Thanksgiving Meal

Holiday Stuffed Turkey w/Green Bean Casserole

Recipe courtesy of Produce For Kids
Yield: 4 servings

Stuffed Turkey Ingredients:

• 1 boneless whole turkey breast
• ¼ cup onion, chopped
• ¼ cup mushrooms, sliced
• 1 cup cooked spinach
• 1 Tbsp. fresh thyme, roughly chopped
• 1 Tbsp. fresh parsley, roughly chopped
• ¼ cup celery, sliced
• ⅛ cup cashews, roughly chopped
• 1 Tbsp. olive oil

Green Bean Casserole Ingredients:

• 1 lb. fresh green beans, washed, ends trimmed
• 2 Tbsp. unsalted butter
• 2 cloves garlic, minced
• 2 green onions, chopped the whole length
• ⅛ tsp. salt
• 1/16 tsp. black pepper
• ½ cup half-and-half
• ¼ cup sliced almonds, toasted until golden (for garnish)

Directions

Stuffed Turkey:

1. Preheat oven to 350ºF.
2. Heat olive oil in pan over medium-high heat, cook onions, spinach,
mushrooms, thyme, parsley, celery and cashews for 3 minutes. Remove from
heat.
3. Insert knife into side of turkey breast, and create a pocket in the
middle. Stuff breast with cooked mixture.
4. In hot skillet, sear breast until golden brown, then cook in oven
30 – 45 minutes, or until an internal temperature reaches 160ºF.
5. Once cooked, let stand 10 minutes, then slice and serve.

Green Bean Casserole:

1. In large saucepan, boil 2 quarts of water. Add green beans and
cook, uncovered, 4 – 5 minutes or until tender.
2. Heat butter in a skillet. Add garlic and green onion. Cook for 1 -
2 minutes.
3. Add salt, pepper, and cream. Simmer for 7 minutes to reduce cream
slightly.
4. Toss with green beans and top with toasted sliced almonds.

For a complete meal, serve Holiday Stuffed Turkey with:

• Green bean casserole
• ½ cup brown rice
• ½ cup chopped apple and ½ cup pineapple chunks for fruit salad
• Glass of 1% milk

Nutrition Info
Total for complete meal: 630 Calories (41% carbohydrate, 29% protein, 30% fat);

Thanksgiving Inspired Non-Alcoholic Drink Recipes

Almond Pumpkin Nog

Recipe courtesy of Blue Diamond Growers

Ingredients

• 4 cups Almond Breeze® Vanilla
• 1/4 cup Pumpkin, canned cooked
• 1/4 tsp Pumpkin Pie spice (McCormick)
• 2 tbsp Sugar
• 1/2 tsp Corn starch
• Pinch Clove, ground

Directions
Combine Vanilla Almond Breeze with the pumpkin, spices, sugar, and corn
starch in a blender. Blend on medium/high speed for approximately 30 seconds
until uniform.

Transfer the blender contents to a saucepan and heat on medium/high heat
with constant stirring using a whisk until boiling. Remove the pan from heat
and cool over ice or in the refrigerator with occasional stirring.

Store Nog in a sealed liquid storage container. Serve chilled. Shake before
serving. Makes approximately 8 servings. Refrigerate to preserve.

Almond Hot Chocolate

Recipe courtesy of Blue Diamond Growers

Ingredients

• 2 cups Almond Breeze® Original
• 6 ounces bittersweet or semi-sweet chocolate, chopped
• 1 teaspoon unsweetened cocoa, plus more for garnish
• 1 teaspoon vanilla extract

Directions
Place the chocolate and cocoa in a mixing bowl. Heat Almond Breeze® in a
saucepan. Pour over chocolate and cocoa and whisk well to melt and make
frothy. Stir in vanilla. If available, use a hand blender or hand mixer to
make it even more frothy on top. Pour into mugs and serve immediately.
Dust with cocoa to garnish and serve with Chocolate-Covered Almonds.

Thanksgiving Inspired Alcoholic Drink Recipes

Winter Wonderland

Recipe courtesy of  Voli Light Vodkas

2 oz Voli Espresso Vanilla
½ oz Bailey’s
Shake and Strain

Approx: 150 Calories

Lime Lyte

Recipe courtesy of  Voli Light Vodkas

• 1 1/2 oz Voli Lyte
• Splash of club soda
• Squeeze 2 Fresh lime

Approx: 74 calories

A Creative And Delicious Recipe for All Those Leftovers

Turkey and Sweet Potato Wrap

Recipe created by Chef Priscila Satkoff, chef/owner of Salpicón, Chicago, on behalf of 3-Every-Day(tm) of Dairy.
Source: http://dairyspot.com/turkey-and-sweet-potato-wrap
Yield:  8 servings

Ingredients

• 1 medium onion, finely chopped
• 1 medium sweet potato, peeled and cut into 1/2-inch pieces
• 1 (14-ounce) can low-sodium, reduced-fat chicken broth
• 2 tablespoons diced celery
• 1/2 teaspoon salt, optional
• 1/2 teaspoon sage
• 1/8 teaspoon pepper
• 2 cups boneless cooked turkey, cubed
• 3/4 cup dry stuffing mix
• 8 (10-inch) whole wheat tortillas
• 2 cups shredded reduced-fat Cheddar cheese
• Sliced jalapeño peppers, for garnish (optional)

Directions

1. In a large saucepan, place onion, sweet potato, chicken broth, celery, salt, sage and pepper. Bring to a simmer, over medium-low heat, and cook 10 minutes or until vegetables are softened.
2. Stir turkey and stuffing mix into vegetable mixture and heat 5 minutes, stirring frequently or until heated through and mixture has thickened.
3. Heat 1 tortilla in a dry skillet over medium heat; sprinkle with 1/4 cup of cheese and top with 1/2 cup of the filling. Allow cheese to melt for 10 seconds and remove from skillet. Fold in two opposite edges of tortilla one inch each and roll up. Repeat with remaining tortillas. Place seam side down on serving plate. Top with sliced jalapeño peppers, if desired.

Nutrition Info
(per serving) Calories: 330, Fat: 7 g, Protein: 26 g, Carbohydrates: 51 g, Dietary Fiber: 5

Check out our low calorie recipe section for more ideas!

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Plus, protein has the highest thermogenic rate of all the macronutrients, meaning it burns more calories through digestion and processing than both carbs or fat.

So, to add some variety to your meals here are 18 delicious low calorie chicken recipes under 300 calories that will help you lose weight without feeling like you’re on a “diet”.

Low Calorie Baked Chicken Recipes

Almond-Crusted Chicken Fingers: 174 calories. Forget about deep fried chicken fingers and try this healthier, low calorie and just as delicious alternative!

Baked Teryaki Chicken: 278 calories per serving. A healthy and lower calorie version to this all-time favorite.

Salsa Chicken: 287 calories per serving.  A very quick and simple low calorie recipe!

Low Calorie Chicken Skillet Recipes

Easy Garlic Chicken: 214 calories per serving. As the name suggests, this is an extremely easy chicken recipe that’s ready in about 20 minutes.

Pecan-Coated Chicken: 281 calories per serving.  This recipe coats chicken breasts with pecan pieces, orange zest and spicy chipotle to create a delicious and low calorie meal.

Lemon Dill Chicken: 173 calories per serving. A citrusy flavored chicken dish that’s low in calories plus high in protein and good fats.

Low Calorie Chicken Pasta Recipes

Angel Hair Pasta Chicken: 280 calories per serving. Garlic and basil chicken with broccoli served over angel hair pasta!

Asparagus, Chicken & Penne Pasta: 289 calories per serving.  A slightly spicy and unique tasting chicken pasta.

Chicken & Vegetable Pasta: 253 calories per serving.  A chicken and vegetable salad served cold.  Makes a great summer time dish!

Low Calorie Grilled Chicken Recipes

Easy Grilled Chicken Teriyaki: 240 calories per serving.  Marinated in teriyaki sauce, lemon, garlic and sesame oil then grilled to perfection.

Grilled Chicken With Herbs:  221 calories per serving. Chicken breasts marinated in herbs, garlic and vinegar then grilled.

Grilled Asian Chicken:  217 calories per serving.  A delicious Asian twist that’s combining honey, soy sauce, ginger and garlic.

Low Calorie Chicken Salad Recipes

Outdoor Grilled Chicken And Citrus Salad: 238 calories.  A low calorie, citrus flavored chicken salad.

Mexican Style Chicken Salad: 230 calories. A south of the border style chicken salad without all the calories!

5 Spice Chicken & Orange Salad: 278 calories. This salad combines 5 Spice powder with orange juice and chicken to create a delicious high protein and low calorie salad.

Low Calorie Chicken Soup Recipes

World’s Best Chicken Tortilla Soup: 200 calories per serving.  A healthier and lower calorie alternative to the popular chicken tortilla soup often found at restaurants.

Greek Lemon Chicken Soup: 124 calories per serving. A delicious and unique Greek style chicken soup recipe that can be served as an appetizer or meal in itself.

Chicken Noodle Soup:  227 calories per serving.  A healthy and low calorie alternative to this old time favorite.

For more delicious and low calorie dishes check out our low calorie recipes page.

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Between misleading labels and “healthy” foods unknowingly loaded with sugar and fat, it can be hard to understand what is really good for us and what’s not.

If you’re frustrated by all the marketing hype and popular dieting misconceptions, you’re not alone!  So, to help put an end to a few of the more popular dieting trends and unhealthy eating habits, I put together this little guide to dispel the myths and offer a few healthy alternatives.

Gorging On Energy Bars

A lot of those so-called “energy” or “power” bars are nothing more than a glorified candy bar, packed with processed ingredients sweeteners and saturated fat.  Plus, if you eat these in addition to your regular meals you could easily be consuming an extra couple hundred calories per day!

That doesn’t mean that all energy bars are bad.  When choosing a bar be sure to look at the nutritional information.  Keep the calories under 300 if you’re replacing a meal with it or under 150 calories if you’re eating it as a snack.  Pay close attention to the list of ingredients and look for bars with minimally processed, natural ingredients (typically the fewer ingredients the better).  Bars high in fiber and protein will help fill you up and keep you feeling fuller longer!  A couple of my favorite are Power Crunch Bars and Raw Revolution 100 Calorie Bars.

Replacing Water And Other Drinks With Sports Drinks

The first thing most people reach for when trying to reduce the amount of soda they drink is sports drinks.  They taste better than water and are full of vitamins and minerals so they got to be healthy right?  Not exactly!

Many sports drinks can contain as much sugar and calories as the soda they’re replacing.  As a matter of fact, one 20oz bottle of a leading regular sports drink contains more sugar than what the American Heart Association recommends for an entire day.

But, that doesn’t mean you’re stuck drinking boring ol’ water all the time.  There are many sugar and calorie free sports drinks on the market or you can try making your own flavored drink- just take a glass of water and add some berries, orange slices, cucumber or lemon.

Following New Fad Diets

Unfortunately, fad diets still pop up on a regular basis and they are increasingly being backed by celebrities and bogus promises of rapid weight loss.  From HCG to detoxes to only eating foods that are the color purple, these fad diets are not only worthless for long-term weight loss, they can be downright unhealthy!

There’s only one healthy diet that is time-tested and that’s eating healthy foods, being mindful of your caloric intake and consistently following those two principles!  Can you lose weight with the latest fad diets mentioned above?  Sure, but it’s not typically a healthy way to lose weight and you’re likely to regain the weight back when you return to regular eating habits. Instead of making drastic changes to your diet, create healthy eating and exercise habits to lose weight.  Learn how to make healthy lifestyle changes with our free low calorie diet plan.

Consuming Fat-Free Foods Thinking They Are Low Calorie

Many processed foods like chips and crackers that are low in fat contain just as many calories because the fat was replaced with a filler, like sugar or other processed carbs.

Instead of looking for “low fat” alternatives to your favorite foods, simply enjoy the full fat varieties in moderation.  Fat isn’t necessarily the enemy, as long as you don’t exceed your daily limits, and some fats like mono’s and poly’s are actually healthy for you.

Assuming The Salad You’re Eating Is Healthy

If you think you’re playing it safe by ordering the salad then you might be doing more harm than good!  In fact, many restaurant salads or those pre-made salad kits at the store can pack as many calories as a Big Mac or more!  The Chicken & Spinach Salad from IHOP, for example, contains 1600 calories!

Salads can be healthy without all the high calorie extras piled on top.  Always ask for the dressing on the side and choose low calorie salad dressings like Newman’s Own Low Fat Sesame Ginger Dressing. Go easy on the cheese and croutons and when applicable choose grilled chicken over the breaded or fried varieties.  Check out these low calorie salad tips to create a tasty salad without all the calories!

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