500 400-Calorie Recipes: Delicious and Satisfying Meals That Keep You to a Balanced 1200-Calorie Diet So You Can Lose Weight without Starving Yourself
Dick Logue
Language: English
Pages: 401
ISBN: 2:00119288
Format: PDF / Kindle (mobi) / ePub
For people looking to shed pounds and live more healthfully, eating meals in the 400-calorie range is your secret weapon to weight loss success. Not only do these meals fuel your energy, rev metabolism, and keep you feeling full longer, but they also help you stick to a daily caloric range of 1200 to 1500 total calories, which is ideal for tipping the scales in your favor.
Whether you’re on a weight loss plan already, or looking to begin anew, 500 400-Calorie Recipes is your one-stop shop for healthy, deliciously comforting meals that won’t bust your fitness goals, but rather boost you to them!
The book works by expertly focusing on nutrient-dense, low-calorie ingredients that you can eat in abundance—such as leafy greens, artichokes, and berries—and combining them with smaller portions of equally filling foods like whole grains, beans, eggs, and poultry. The result? Four hundred mega-satisfying meals that cover your every craving and desire, from wholesomely hearty breakfasts to decadent treats that won’t break the (calorie) bank.
Start losing weight—by filling your plate!—with 500 400-Calorie Recipes.
made with white flour. These are great with soup and the leftovers can be frozen and reheated as needed. 1 1/2 cups (188 g) all purpose flour 1/2 cup (69 g) whole wheat pastry flour 2 teaspoons sugar substitute, such as Splenda 3 tablespoons (41.4 g) baking powder 2 tablespoons (28 g) unsalted butter 2/3 cup (160 ml) skim milk Stir together dry ingredients. Cut in butter until mixture resembles coarse crumbs. Add skim milk. Stir until just mixed. Knead gently on floured surface a few
bit about how those recipes were created so you can go forth and create more on your own. To do that, we are going to look at each of the six areas we talked about in the introduction in more detail. Energy Density Let’s look in a little more detail at the idea of energy density that we introduced previously. Energy density is defined as the number of calories in a gram of food. Dr. Rolls introduces a simple way to estimate that for items containing a nutrition label. The label contains
spices. Remove stems and hard centers from tomatoes. Cut almost through in both directions, leaving 4 wedges. Place tomatoes on lettuce on 4 plates, spreading them out. Pile the salad in the middle. 4 SERVINGS Each with: 305 Calories (21% from Fat, 24% from Protein, 54% from Carb); 19 g Protein; 8 g Total Fat; 3 g Saturated Fat; 2 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 43 g Carb; 8 g Fiber; 13 g Sugar; 328 mg Phosphorus; 120 mg Calcium; 234 mg Sodium; 1306 mg Potassium; 9303 IU Vitamin
oil spray. Butterfly chicken by cutting each piece in half horizontally, almost through to the other side, but not completely. Open chicken breast half to make one thin piece. Brush Dijon mustard over both sides. Place seasoned bread crumbs in a shallow dish; add chicken breasts and turn to coat each side. Transfer chicken to prepared baking sheet and spray the chicken breasts with nonstick vegetable oil spray. Bake 8 to 10 minutes until chicken is cooked through. Meanwhile, place red potatoes in
1/2 cup (65 g) barbecue sauce 2 jalapeño peppers, chopped 4 cups (684 g) no-salt-added pinto beans, drained In a large skillet, sear pork chops in oil until brown, about 5 minutes. Remove pork chops and place on plate. Add onion, green bell pepper, and garlic to skillet. Cook 10 minutes. Stir in broth, barbecue sauce, jalapeño pepper, and beans. Heat mixture to a boil. Return pork to skillet. Reduce heat. Cover and simmer 50 to 60 minutes, stirring sauce and turning chops occasionally until