From pancakes to chicken and pesto sandwiches, each of these recipes contains between 370 and 420 calories and is satisfying and easy to make. Choose three, four, or five meals a day, based on your weight loss goals and activity level.
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BREAKFAST
Hot Cereal
BRING 1 c low-fat or fat-free milk to a boil, then add 1/4 c grain cereal (such as Bob's Red Mill 7 Grain or 10 Grain). Cover, simmer, and cook 10 minutes, stirring occasionally. Top with 2 Tbsp pecans and 1/4 c dried apricot halves.
Total calories: 380
Bagel Egg Sandwich
SCOOP out 4" whole wheat bagel. Fill with 1 sliced hard-boiled egg, 1 Tbsp Miracle Whip Light, 2 tomato slices, and 2 lettuce leaves. Serve with large coffee and 3 oz low-fat milk.
Total calories: 410
Smoothie
BLEND the following ingredients: 1 c low-fat or fat-free milk, 1/4 c old-fashioned oats, 1 small banana, 1/2 c berries, and 1 Tbsp peanut butter.
Total calories: 390
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Cornmeal Pancakes
COMBINE 1/2 c cornmeal, 1/2 c flour, 1/2 Tbsp baking powder, and 1/4 tsp salt in bowl. Add 3/4 c low-fat or fat-free milk, 1 large egg, 2 Tbsp vegetable oil, 2 Tbsp honey, and 1/2 tsp vanilla extract. Stir well.
HEAT large skillet over medium heat and coat with cooking spray. Ladle about 1/4 c batter to make 4 " pancakes. Cook until bubbles on top have popped and pancake appears firm but not dry. Flip and cook until underside is done. (Makes 8 pancakes; 1 serving = 2 pancakes.)
Total calories per serving: 240
Top with 1 c blueberries and serve with 6 oz light yogurt for a combined 400 calories.
Raisin Bran Muffin
CHOOSE 2 oz raisin bran muffin (about the size of a standard cupcake). Cut in half and spread 1 tsp all-fruit strawberry jam on both sides. Serve with 3/4 c low-fat plain yogurt mixed with 1 c fresh or frozen berries and 1 Tbsp wheat germ.
Total calories: 420
[header=Healthy Lunches for Weight Loss]
LUNCH
Chef's Salad
COMBINE 2 c mixed greens with 1 oz slice each turkey, ham, and roast beef, cut into thin strips; 5 sliced olives; 1 tomato, diced; 1/2 green bell pepper, diced; and 1 Tbsp sliced almonds. Toss with 1 Tbsp balsamic vinegar and 1 tsp olive oil. For dessert, have 1/2 c low-fat frozen yogurt.
Total calories:410
Veggie Pizza
PREHEAT oven to 450°F and place 1 package (15 to 16 oz) refrigerated whole wheat pizza dough on counter.
HEAT 1 Tbsp olive oil in large skillet, add 1 c sliced mushrooms and 1 c sliced onions, and stir briefly. Cover pan and cook 3 minutes. Remove cover and cook 5 minutes longer, or until almost all liquid boils off. Add 1/4 tsp sea salt and remove from heat.
FORM pizza dough into ball and roll out on large, lightly floured baking sheet until it measures no thicker than 1/4". Spread 1/2 c pasta sauce on dough and sprinkle with 1 c grated part-skim mozzarella and 1/4 c grated Parmesan cheese. Top with mushrooms and onions.
BAKE 25 minutes, or until crust is lightly browned and cheese is bubbly. Cut into 8 slices.
Total calories for 2 slices: 200
Macaroni Tuna Melt
MIX in microwave-or oven-safe bowl, 2/3 c cooked macaroni, 1/2 c rinsed and drained light tuna, 1/4 c grated reduced-fat Cheddar cheese, 1 diced tomato, 2 Tbsp minced red onion, and 1 Tbsp Miracle Whip Light. Cook until heated through.
Total calories:390
Grilled Chicken and Pesto Sandwich
PUT 3 oz grilled chicken (about the size of a hockey puck), 2 tomato slices, and 1 Tbsp pesto between 2 slices whole grain bread. Serve with 1 c broccoli florets drizzled with 1 Tbsp fat-free ranch dressing.
Total calories:410
Chinese Soup
BRING 1 c low-sodium chicken, vegetable, or miso broth to a simmer. Add 1 c baby spinach, 3 oz silken tofu (about 1/4 box), and 2 oz soba noodles and continue to simmer until noodles are cooked. Add Japanese seaweed-sesame seasoning mix for extra flavor without added calories, if desired. Enjoy with 100-calorie pack of cookies or crackers.
Total calories:390
[header=Best Dinners for Weight Loss]
DINNER
Spicy Black Bean Soup and Tortillas
SOAK 1 1/2 c dried black beans overnight. The next morning, drain beans and place in slow cooker with 5 c water, 1 c chopped yellow onion, 1/2 lb chopped red potatoes, 1 c salsa, and 2 cloves minced garlic. Cover and cook on low 8 hours, or until beans are soft.
SEASON with 1/2 tsp sea salt and 1/8 tsp black pepper. Top with 6 Tbsp shredded four-cheese blend, 6 Tbsp low-fat plain yogurt, and 6 Tbsp minced cilantro.
Total calories per 1 1/2 cup serving:240
Pair with 2 warmed tortillas and small green salad for a combined 390 calories.
Shrimp Teriyaki Noodle Bowl
TOSS 1 c cooked whole wheat spaghetti with 4 oz frozen shrimp (thawed and cooked per package directions), 1 c frozen broccoli (cooked per package directions), and 2 Tbsp low-sodium teriyaki sauce. Top with 1/4 c water chestnuts.
Total calories: 390
Sweet and Tangy Mustard-Molasses CHhicken
PREHEAT oven to 400°F. Remove skin from 2 lb bone-in chicken breasts and place in pan. (If chicken breasts are large--about 1 lb each--cut in half.) Top with 1 thinly sliced onion.
COMBINE 1/4 c deli mustard and 1/4 C molasses and brush onto chicken breasts. Bake 25 minutes, or until cooked through, turning chicken halfway through. (Makes 4 servings; 1 serving = 1/4 lb chicken breast.)
Total calories per serving:280
Serve with oven-baked fries: Cut half a potato into wedges, toss with 1/2 tsp olive oil and salt-free seasoning, and bake until crisp, 20 to 30 minutes, for a combined 380 calories.
Vegetable Medley Soup
COMBINE 2 c romaine or mixed lettuce; 1/2 c rinsed and drained canned chickpeas; 1 slice Alpine Lace Swiss cheese, cut into strips; 1 tomato, cut into wedges; 1/4 c sliced cucumber; and 1/2 c plain croutons. Toss with a few shakes of salt-free seasoning, 2 tsp olive oil, and 1 Tbsp balsamic vinegar.
Total calories: 400
Grilled Salmon
PREPARE 1 frozen salmon fillet (such as Gorton's Classic Grilled Salmon) per package directions. Serve with 1/2 c whole grain brown rice and 1 c cooked mixed vegetables (such as Green Giant Broccoli & Carrots). Enjoy with 4 gingersnap cookies.
Total calories: 410
[header=Healthy Snacks and Desserts]
SNACKS
Molten Brownie Bites
PREHEAT oven to 400°F. Coat 24-cup mini muffin pan with cooking spray.
POUR 1 box (20 oz) Ghirardelli Chocolate Brownie Mix into large bowl. In smaller bowl, beat 2 eggs, 1 egg yolk, and 1/4 c low-fat mayonnaise with electric mixer on high speed about 2 minutes. Add to brownie mix, along with 1/2 c melted unsalted butter.
SPOON batter into muffin pan, filling each cup to top. Bake 10 minutes, then immediately remove bites from pan with tablespoon. (Makes 12 servings; 1 serving = 2 brownie bites.)
Total calories per serving: 300
Enjoy with 1 c low-fat or fat-free milk for a combined 400 calories.
Cookies and Milk
DIP 5 Oreos in 1 c low-fat or fat-free milk.
Total calories: 370
Frozen Yogurt Pie
PREHEAT oven to 350°F. Grind 20 graham cracker squares into crumbs (makes about 1 c). Reserve 1 Tbsp crumbs and combine the rest with 3 Tbsp melted unsalted butter. Pat firmly into 8" pie pan and bake 10 minutes, then cool completely.
GENTLY FOLD 2 (6 oz) cartons blended raspberry yogurt into 2 c Cool Whip Lite. Spoon into pie dish, cover, and freeze until firm (at least 3 hours).
REMOVE pie from freezer 30 minutes before serving. Top with 2 c thawed frozen raspberries before cutting. (Makes 8 servings; 1 serving = 1 of 8 wedges.)
Total calories per serving: 210
Enjoy with latte made with 3 /4 c low-fat milk and 3 blocks Hershey's Special Dark chocolate for a combined 400 calories.
Chips and Guacamole
MASH 1/4 c avocado with 1/4 c salsa. Serve with 2 oz tortilla chips (about 20 chips).
Total calories:400
Popcorn Mix & Beer
MICROWAVE 4 c light butter popcorn. Toss with 2 Tbsp grated Parmesan, 2 Tbsp cashew pieces, and 2 Tbsp raisins. Serve with 12 oz light beer.
Total calories: 410
