Published on May 1st, 2015 | by Mark
400 – 600 Calorie Meal Ideas
Keep reading to see how easy it is to fix a 400 – 600 calorie meal. Actually, it couldn’t be easier. You can even eat the foods that you love, and you don’t have to feel deprived. And today you are going to get five meals right here just to show you how easy it is.
The trick to planning a meal is to remember to add a protein source, a starchy carb, and a fibrous carb. If you have those, then you are in good shape. However, as you will see, that system is not always the case, but breaking the protein and carb rule should definitely be an exception.
You will be provided with two breakfasts, one lunch, and two dinners. These are all good meals, but let’s see you improve upon them and make meals for yourselves.
Breakfast Number 1-Scambled Eggs and Bacon
Two whole scrambled eggs 150 calories
Three Slices of bacon 210 Calories
Pear 98 Calories
8oz 1% Milk 100 Calories
Total 558 Calories
Cook the bacon on a large electric griddle minutes (or in large skillet over medium high heat) for about 5. When the bacon is done, I will clear off half the grease from the griddle and use the other half to help cook the eggs. Again, if you don’t have a skillet, then just pour off about half the bacon grease and scramble the eggs in the bacon skillet. The eggs shouldn’t take more than 3 minutes to cook. If using a griddle, the temp should b 375 degrees.
Breakfast Number 2-Oatmeal with Cinnamon and Brown Sugar with an Apple
2/3 cup oatmeal 200 Calories
12 oz 1% Milk 150 Calories
2 tbsp Brown Sugar 34 Calories
1 Apple 81 Calories
Total 465 Calories
Bring water to boil as per the instructions on the oats container. Add oats and boil down to proper consistency. Mix in 2 tbsp of brown sugar and cinnamon to taste. Serve with a glass of milk (or you might want to add a portion of the milk to the oatmeal).
Lunch-Organic Lunch Meat Sandwich
2 Slices Whole Wheat Bread 160 Calories
4 Slices Organic Turkey 240 Calories
1.5 tbsp Mayonnaise 90 Calories
8oz 1% Milk 100 Calories
Total 590 Calories
Dinner number 1-Chicken, Baked Potato, and Broccoli
Boneless Chicken Breast 196 Calories
1 White Potato 210 Calories
1 Crown of broccoli 46 Calories
Total 452 Calories
Bake the white potato in tin foil for about 50-60 minutes. Cook a boneless chicken breast either on a George Foreman grill or in a skillet (use non-stick cooking spray) until no longer pink in the center. Add your favorite chicken seasoning. Steam broccoli for about 5 minutes.
Dinner Number 2- Top Sirloin with Wild Rice and Green Beans
4 oz. Top Sirloin 229 Calories
1 cup Wild Rice 166 Calories
6 oz Green Beans 50 Calories
Total 445 Calories
Cook Steak on the George Foreman Grill or in a skillet (use non-stick cooking spray) Add your favorite steak seasoning. Cook wild rice as per package instructions. Warm canned green beans in a sauce pan.
So as you can see, it’s not that hard to create a good hearty meal. It just takes a little knowledge of macronutrients and proper combining.
Again, what you need to make a good 400 – 600 calorie meal is one protein source, one fibrous carb, and one starchy carb. Now let’s see what you can come up with on your own. Place your favorite recipes in the comments section below.
Image Credit: Tasty Food Abundance in Healthy Europe by epSos .de, on Flickr