400-Calorie Meals for Weight Loss

Feeling healthy and feeling good about yourself is not a luxury – it’s an absolute necessity.

400-Calorie Meals for Weight Loss




Watching your calorie intake, in addition to participating in regular, moderate-to-vigorous exercise is essential for weight control.

For an accurate estimate of how many calories you need daily to maintain your weight, use one of two recommended equations: Harris-Benedict or Mifflin-St. Jeor. If you are trying to lose weight, you need to create a calorie deficit (500 per day to lose one pound in one week). If you wish to maintain your weight, strive to consume the number of calories estimated via one of the calculations. It is best to spread these calories into meals and snacks evenly throughout the day. For example, if your calculation yields 1544 calories and you want to maintain your weight, you may round that number down to 1500 calories. One way to divide this number into meals and snacks would be to consume three 400-calorie meals and two 150-calorie snacks. Doing so will ensure that you do not go too long without food, keeping your blood sugar steady and your hunger sated throughout the day. Try these tasty and satisfying 400-calorie meals, which you can mix and match, to stay on track. Fast foods and convenience meals aren’t completely off the menu. Note: many beverages add calories.

Breakfast ideas

Menu #1

One whole-wheat English muffin (toasted); topped with 1 tbsp peanut butter and ½ sliced banana

4oz. plain low-fat Greek yogurt mixed with 2 tsp honey

Nutrition Information: 397 calories, 59 g carbohydrate, 6 g dietary fiber, 12 g fat, 3.7 g saturated fat, 20 g protein, 423 mg sodium.

Menu #2

Omelet: made with one whole egg and 2 egg whites; ¾ cup mixed chopped fresh vegetables sautéed in ½ tsp olive oil; and ½ oz. light cheddar cheese

Sides: One slice dry whole-wheat bread, toasted and one medium-sized fresh orange

6 oz. skim milk (beverage)

Nutrition Information: 402 calories, 46 g carbohydrate, 7 g dietary fiber, 13 g fat, 5 g saturated fat, 28.4 g protein, 471 mg sodium.

Menu #3

One cup Kashi® Go Lean cereal topped with one cup mixed fresh berries and 2 tbsp chopped nuts, such as pecans or walnuts

1 cup skim milk

Nutrition Information: 402 calories, 65 g carbohydrate, 14.5 g dietary fiber, 11 g fat. Less than 1 g saturated fat, 26 g protein, 190 mg sodium.

Lunch ideas

Menu #1

Faux egg salad sandwich: made with 4 oz. extra-firm silken tofu (pat dry with paper towels and then grate like cheese); 1 tsp each diced scallion and celery, 2 tsp light mayonnaise, ½ tsp Dijon mustard and a pinch of salt, pepper and turmeric to taste; mix and serve on 2 slices whole-grain bread with lettuce and tomato

Side/dessert: One fresh pear and one 4 oz. snack pack of no-sugar-added chocolate pudding

Nutrition Information: 404 calories, 58 g carbohydrate, 9.5 g dietary fiber, 12 g fat. 2.4 g saturated fat, 18 g protein, 675 mg sodium.

Menu #2

On-the-go lunch at McDonald’s: Either one Chipotle BBQ grilled chicken snack wrap OR one Honey-mustard grilled chicken snack wrap and one Fruit and yogurt parfait

Nutrition Information: 410 calories, 58 g carbohydrate, 3 g dietary fiber, 10 g fat, 4.5 g saturated fat, 20 g protein, 785 mg sodium.

Menu #3

A Lean Cuisine® meal, such as Steak Tips Portobello (from the classic cuisine collection)

Sides (from home): ⅓ cup quinoa, cooked and ¾ cup fresh grapes, any variety

Nutrition Information: 392 calories, 60 g carbohydrate, 7 g dietary fiber, 7.5 g fat, 2 g saturated fat, 23 g protein, 434 mg sodium.

Dinner ideas

Menu #1

‘Pizza’ veggie burger: composed of 1 veggie burger patty, cooked on stovetop in non-stick pan, topped with a 1 oz. slice of part-skim mozzarella cheese

Serve on a light wheat hamburger bun topped with 2 tbsp each jarred pizza sauce & chopped, fresh basil

Side/dessert: ½ cups steamed green beans and ½ cup light frozen yogurt

Nutrition Information: 407 calories, 49 g carbohydrate, 11.4 g dietary fiber, 14 g fat, 5 g saturated fat, 2 5g protein, 732 mg sodium.

Menu #2: Boston Market to go… à la carte

Turkey breast (5 oz. serving, request no added sodium) topped with poultry gravy

Sides: Steamed seasonal vegetables and cranberry-walnut relish

Nutrition Information: 390 calories, 41 g carbohydrate, 5 g dietary fiber, 7 g fat, 1 g saturated fat, 40 g protein, 750 mg sodium.

Menu #3: Semi-homemade chili ‘n’ chips

One cup turkey chili with beans, from canned, mixed with 1 cup of broccoli, from frozen (microwave chili-broccoli mixture in a bowl for about 5 minutes or until broccoli is tender)

Toppings: 1 tbsp shredded cheddar cheese, 1 oz. crushed, unsalted corn tortilla chips, 1 tsp chopped scallions and 1 oz. (a hearty dollop) low-fat Greek yogurt

Nutrition Information: 402 calories, 59 g carbohydrate, 15.5 g dietary fiber, 8 g fat, 3 g saturated fat, 24 g protein, 1,043 mg sodium.






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