Salmon dinner recipe 400 calories

Ingredient List:

6 oz. salmon fillet (350)

Veggie List: 200 calories- so if you serve 4 people, its 50 calories each

1/3 cup red onion, diced

1/3 cup red bell pepper, diced

1/3 cup zucchini, diced

1/3 cup corn

1-2 cloves garlic, minced

1 tbsp olive oil

1/2 tsp salt

1/2 tsp pepper

Recipe for veggies: Here

Bake fish in oven. Serve veggies on side or on top.

Chicken for dinner

Here are 2 dinner options. The pictures are not of the actual meal- just there for affect! The first list of ingredients is for a chicken breast with veggies and a side salad. The second list of ingredients is for a chicken salad. I figured out the calorie count with this website.

490 calories--- dinner- Chicken with Veggies and Side Salad

6 oz. of chicken

1 TBLSP butter, low fat

1 cup of broccoli, cooked

1 cup of spinach

1/2 cup of strawberries

1 TBLSP pecan

***add calories for salad dressing also***

439 calories- dinner- Chicken Salad

2 cups of raw spinach

2 cups of romaine lettuce

6 oz. chicken breast

1 cup of cucumber

1 medium tomato

1 TBLSP almonds

2 TBLSP shredded cheese, low fat

***add calories for salad dressing also***

**use cooking spray to cook chicken instead of butter**

Meal under 350 calories

I am trying to figure out my meals for next week's dinner. For lunch, I will most likely eat Lean Cuisines, Healthy Choice meals, etc. It is always important to watch out for the high level of sodium that some of these meals contain.

Another option for lunch or dinner:

Baked Potato with side of fruit (328 calories)

1 medium baked potato (161)

2 TBLSP low fat sour cream (41)

2 TBLSP shredded cheese, lowfat

1 slice of turkey bacon for bacon bits (20)

1/2 cup of cantaloupe (27)

1/2 cup of strawberries (23)

***Check package of sour cream cheese, and bacon to be sure.****

Other ideas to put in a baked potato that keep it relatively healthy:

corn, black beans, salsa, low fat ranch dressing, onions, taco seasoning, chopped herbs, chicken, kidney beans, broccoli. See more here.

New Diet Plan

After reading this post, I became inspired to start a diet that has an actual plan. I have spent the evening researching different foods, etc. I have looked up the calorie count, etc. I will go to the grocery store this weekend and get the food. I plan on looking at the nutrition facts when I come back home to make sure that this Calorie Count website I am using is accurate. Even if it is mostly accurate, different brands could have different amounts. I have planned out my breakfast menu and tried to include lots of protein to start my day off right.

Next week's breakfast--- no more than 200 calories

Monday: 3 egg whites (50), slice of wheat toast (70), and 1 cup of strawberries (50) = 170

Tuesday: 2 slices of Canadian bacon (90), low fat, plain yogurt (100) = 190

Wednesday: 3 egg whites (50), slice of wheat toast (70), and 1 cup of cantaloupe (50) = 170

Thursday: 2 slices of Canadian bacon (90), low fat, plain yogurt (100) = 190

Friday: Cereal with skim milk- Kashi Lean Crunch

6 oz. of skim milk is 60 calories.

I tried to plan easy stuff to make in the morning b/c I like to hit the snooze button! The only thing that should take a little bit of time is scrambling the egg whites.

Smoothies

Breakfast recipes for under 200 calories- all are 1 serving.

Breakfast for under 200 calories- all are 1 serving.

Banana Milkshake- 128 calories

1/2 banana

6 oz. skim milk

1 TSP vanilla extract

1 TSP cinnamon

1/3 cup crushed ice

Chocolate Banana Milkshake- 175 calories

1 medium banana- sliced and frozen

6 oz. skim milk

1 TBSP unsweetened cocoa powder

Blend until smooth. Do not over blend.

Fresh Fruit Smoothie- 205 calories

1/2 cup skim or soy milk

1 cup of strawberries

1/2 sliced banana

1 sliced kiwi

ice if desired

Strawberry Banana Smoothie- 155 calories

1/4 cup of frozen strawberries

1/4 cup of plain, low fat yogurt

1 banana

1/2 cup of ice

Jamba Juice smoothies that are 220 calories or less:

Strawberry Whirl- 220

Peach Perfection- 210

Berry Fullfilling- 150

Mango Mantra- 150

Strawberry Nirvana- 150

Boosts: Soy Protein adds 30 calories. Whey Protein adds 50 calories.

Healthy Cooking Secrets

Here are some healthy cooking secrets from an article online. I picked out a few that I thought might be helpful.

1. Study the recipe. Closely examine the original to see where changes can be made. "You can't just wing it, no matter how familiar you are with the recipe," says Test Kitchens Professional Kathryn Conrad. "Look at each ingredient to see where you can take away, add, or substitute."

When I first starting cooking years ago, I always thought I had to follow the recipe exactly. I now know better. I add my own things, take away things, or use whatever is in my pantry. I never understood when people would say they cooked something, but would have trouble giving a recipe. Now I understand- a little of this, and a little of that!

2. Limit sodium. Try the recipe with half the recommended sodium.

This one is hard for me because seasonings add so much to a dish. Where I come from- you don't season lightly!

3. Reduce portion sizes. When plating, start with a smaller amount and see if that satisfies you.

This seems obvious, but so many people pile stuff on their plates. I've heard over and over again that you should eat a little bit. If you are still hungry 15 minutes later, then you can eat more. If not, you are full but would not have realized it if you hadn't waited.

4. Sprinkle cheese, chocolate, or nuts on top rather than mixing into batters. As toppings, they deliver concentrated flavor.

Many casseroles call for cheese in them. Rather than mix the cheese in, just save it for the top. It will save a lot of calories.

5. Increase low-calorie ingredients. For example, add extra vegetables to casseroles and fruits to breads, muffins, or snack cakes. This will increase the yield of your recipe without adding fat.

6. Use nonstick pans and cooking spray in place of oil or butter.

7. When you need oil, use canola, which has nearly half the saturated fat and more healthful, unsaturated fat than other oils.

Source

http://caloriecount.about.com/cc/recipe_analysis.php

That is a GREAT website to help count calories. It is so simple. You copy and paste the recipe into the box and it does all the work for you.

http://www.sparkpeople.com/

That is a site where you can record your calorie intake each day.

Read this post for inspiration.

Favorite Valentine's decor

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