FOOD 400 - 600 Calorie Meal

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


About the Author

is actually a super running fan.

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