This is a long-term post that will probably get edited a gazillion times, because I will keep adding to it. My goal is to create a list of 400-calorie meals that balance filling with flavor - how much bulk can I get for a decent amount of good flavor? Of course, you can make any meal 400 calories if you make the portion-sizes small enough, but that doesn't necessarily make it filling or satisfying. Steak and lasagna? Sure, but only a couple bites of each, not very filling. So, here's an evolving list of meals - constantly under construction. I calculate all my nutritional data using the tools on www.myfooddiary.com.
Breakfast
Whole Grain Cereal & Fruit1 cup whole oat cereal, 1 medium banana, 1/2 cup frozen blackberries thawed, 2/3 cup 1% milk
Total calories - 329 calories, 3.3g fat, 71.1g carbs (9.5g fiber, 31.5g sugar), 10.5g protein
You could add 4tsp (a little over 1 Tbsp) of sliced almonds for 60 calories and another 2g of protein
Lunch
Tuna open-face sandwich with tomato slices & baby carrots
Only 262 calories for all this!! Yes!! 2.3g fat, 33g carbs (5.3g fiber, 8.6g sugar), 27.8g protein (all that protein is also going to help control hunger). Add another slice of bread and some lettuce for about another 100 calories, still under 400.
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