How To Burn 400 Calories

One of the real enemies is the midday repast. With our crazy busy schedules, many of united states of america barely have the time to make dinner—let alone pack our own tiffin. As a result, nosotros resort to grabbing or ordering takeout, which a 2013 study published in BMJ discovered averages a staggering 836 calories a meal! And don't recollect you're in the articulate if yous're into those big salads: Many green meals that seem like salubrious lunch ideas really lack the necessary poly peptide and good for you fats to satisfy your hunger pangs beyond that 3 p.m. meeting, leaving y'all at chance for diet-derailing cravings. Some have every bit many calories as a Large Mac!

Instead of ordering online, spend an hour of your weekend repast-prepping for the week alee. Beneath, we've rounded upwards some of our favorite healthy lunch ideas and organized them into a two-week carte du jour plan that makes it like shooting fish in a barrel to utilize the same ingredients in multiple meals—that way you tin save time and money, and lose weight at piece of work!

Plus, we ensure each meal is under 400 calories, which will help yous keep your diet on runway. That way, you cut your boilerplate grab-and-go meal calories past over half—a savings of two,180 calories for a five-twenty-four hours workweek. Work an average of 50 weeks a twelvemonth, and that's 109,000 fewer calories consumed—or more than 30 pounds a yr!

Week 1

Serves: 6
Diet: 331 calories, 18 g fat (5 thou saturated fatty), 400 mg sodium, 33 g carbs, iii g cobweb, 5 g sugar, nine yard protein

We love this have on a archetype pasta salad considering in that location are more than antioxidant-rich veggies than pasta! Cherry tomatoes, red onion, kalamata olives, and crumbled feta—key ingredients of the middle-protecting, weight-maintaining Mediterranean diet—are the base for this delicious dish. And the best part? Once you prep the veggies for this salad, it will be easy to throw together the following meals, which require many of the same ingredients.

Go the recipe from Cooking Classy.

Serves: 4
Nutrition: 381 calories, 2 g fat (0 1000 saturated fat), 618 mg sodium, 60 yard carbs, 9 thousand fiber, 11 g sugar, 31 g poly peptide (calculated with all low-fat greek yogurt and mini whole wheat pitas)

This pita pocket is lightened up with the utilize of low-fat Greek yogurt in place of hefty mayo. This swap allows the flavors of the tuna and chickpeas to exist the stars of the show—and helps lower the calorie count. Canned tuna is one of the cheapest and leanest sources of protein and is full of healthy fats like omega-3s. The consumption of these essential fatty acids has been connected with reduced levels of inflammation, a common culprit of weight proceeds.

Get the recipe from Cooking Classy.

Serves: 4
Diet: 390 calories, nineteen g fat (iv g saturated fat), 823 mg sodium, 42 m carbs, 10 chiliad fiber, 4 chiliad sugar, 13 chiliad protein (calculated with 1 cup each chickpeas and cooked farro, ¼ cup each feta, kalamata olives, pumpkin seeds, and 4 Tbsp dressing)

This hearty salad is a basic blend of protein-rich farro and mixed greens. The garnishes—which range from kalamata olives and feta to pepitas and chickpeas—have it to the next level when it comes to gustatory modality and, most importantly, nutrition. This meat-free meal is a surprisingly great source of iron, a nutrient that keeps your metabolism humming. Just one serving of this salad provides 30 per centum of the day's recommended intake.

Get the recipe from Cookie + Kate.

Serves: 4
Nutrition: 400 calories, 13 g fat (two thou saturated fat), 532 mg sodium, 29 g carbs, 7 grand fiber, 3 g sugar, 44 k poly peptide (calculated with i slice sprouted whole grain Ezekiel toast instead of wrap, 4 oz chicken per serving)

Because wraps volition apply up a significant portion of your 400 calories (140, on average), we like to plough this wrap into an open up-face sandwich. Merely smear a layer of hummus onto a toasted slice of Ezekiel whole grain bread, layer on some cucumbers, feta, and tomatoes, and then elevation with slices of grilled chicken breast. If you're feeling up to it, yous can just make your own hummus with the leftover chickpeas y'all have from the previous 24-hour interval! Not up for the extra cooking? No biggie; only make sure your store-bought hummus is ETNT-approved.

Get the recipe from Cooking Swish.

Serves: 3 (4 cups each)
Diet: 325 calories, 16 g fat (seven thou saturated fat), 890 mg sodium, 18 g carbs, eight m fiber, 5 g carbohydrate, 25 chiliad protein

Almost quiches are burdened by excessive amounts of heavy cream and a trans-fat-laden crust—simply not this one. These portion-controlled quiches dispense with the heavy dose of dairy and unnecessary crust and instead get their season and substance from antioxidant-dense artichoke hearts, spinach, and aromatic onion. Meliorate than the fact that this recipe takes mere minutes to whip up is that you can easily freeze the rest of the batch for future lunches or even for on-the-get breakfasts! If yous're normally in a bustle in the morning, don't skip out on the most important meal of the day and learn how to choose the best breakfast for your torso goals.

Go the recipe from Gimme Some Oven.

WEEK two

Serves: two
Nutrition: 395 calories, sixteen chiliad fat (3 1000 saturated fat), 826 mg sodium, 50 g carbs, ix one thousand fiber, 12 k sugar, 20 g protein (calculated with 1 tsp dear, ½ cup brown rice per serving)

Enjoy the gustatory modality of sushi without all the unnecessary calories from extra rice! This bowl is a perfect residuum of carbs, fiber, and protein. The perfect high-protein substitute for raw fish (which, unfortunately, isn't the best lunch box protein) is the actress-firm tofu used in this recipe. If you're going to consume tofu, make sure information technology'due south non-GMO and organic, similar House Foods' Organic Tofu (yous can pick it up at Costco). The reasoning is because GMO soy products may contain traces of pesticides, which take been known to disrupt the composition of your gut—an ailment linked to wellness issues that range from depression to weight gain.

Become the recipe from Connoisseurus Veg.

Serves: iv
Nutrition: 373 calories, 22 g fat (3 m sat fat), 650 mg sodium, 37 m carbs, 4 thousand cobweb, 5 g sugar, 12 g poly peptide

There's almost zip improve than a spicy noodle salad—well, except for an on-the-go version that can give y'all a six-pack! The blood-red peppers in this mason jar salad are packed with vitamin C, a nutrient that's been proven to counteract stress hormones that trigger belly fat storage. And don't forget the edamame; these beans provide a vegan source of protein and fiber that will stave off breadbasket rumbles by slowing digestion and stabilizing blood sugar. This is one salad yous'll definitely continue in your weekly lineup!

Go the recipe from Foxes Love Lemons.

Serves: 4
Nutrition: 399 calories, 15 1000 fat (5 1000 saturated fatty), 456 mg sodium, 31 1000 carbs, 5 g fiber, 3 one thousand saccharide, 33 g protein (calculated with small naan, ⅕ avocado, three oz craven breast per serving, and without bacon or chipotle ranch sauce)

This repast is the bridge between Asian flavors and the Italian flavors y'all'll have for the rest of the week. You'll use up the remainder of your avocado and red peppers in this dish, and so you'll grill upwards some chicken which will be used in the following dishes. This personal pizza provides the perfect amount of indulgence while serving up enough healthy, monounsaturated fats from the avocado to keep your brain off your hunger pangs so you can focus on your work. And did we mention the 33 grams of protein? This macronutrient aids rapid weight loss efforts by boosting calorie burn and preserving lean muscle mass.

Get the recipe from Creme De La Crumb.

Serves: 6
Nutrition: 395 calories, 17 g fatty (6 g saturated fatty), 395 mg sodium, 18 g carbs, two g fiber, 1 g sugar, 35 g protein (calculated with chicken breast)

Cypher screams perfect summer repast more aptly than this Grilled Chicken Melt with Pesto and Sun-Dried Tomato Spread. Instead of calorie-laden spreads like mayo or Russian dressing, this sandwich gains extra season with a tablespoon each of sun dried tomato and basil pesto. It's full of dull-digesting protein from the chicken chest and some healthy fats from the mozzarella cheese to assist maintain blood glucose levels and speed nutrients through your system. And you lot thought you couldn't consume sandwiches while dieting!

Become the recipe from Foodie With Family.

Serves: 4
Nutrition: 372 calories, xvi yard fat (5 g saturated fat), 300 mg sodium, 39 g carbs, iv g fiber, v g sugar, 14 g protein (calculated with ¾ loving cup spaghetti)

Instead of the orecchiette this recipe calls for, just use your leftover spaghetti from the Asian Noodle Salad! This simple pasta salad is supplemented with ripe grape tomatoes and flossy mozzarella assurance. Mozzarella is one of our favorite best low-calorie snacks considering it'southward total of satiating fats as well as calcium, a mineral which has been connected to boosting your body'southward ability to metabolize fatty more efficiently!

Get the recipe from The Girl Who Ate Everything.

WEEK 3

Serves: 4
Nutrition: 400 calories, 12.5 g fat (4 g saturated fat), 430 mg sodium, 36 g carbs, 6 yard cobweb, 4 g carbohydrate, 40 chiliad protein

Who needs Chipotle when yous tin can whip up your own burrito bowl at home—and have enough leftovers for lunch for the whole week? Whip up a batch of this blogger's carnitas, pair it with some satiating beans, crispy lettuce, corn and rice, and you'll be feasting on high-protein lunches all week.

Get the recipe from Fit Foodie Finds.

Serves: 4
Nutrition: 355 calories, 12.v g fat (3.5 m saturated fat), 340 mg sodium, 34 chiliad carbs, 6 g cobweb, 10 g sugar, 28 chiliad poly peptide (calculated with 1/2 serving pork from Carnitas Bowls, 1 cup iceberg lettuce side salad)

A sweet spud is the queen of the dull carbs, meaning your trunk digests them slowly and so they can keep you feeling energized and fuller for longer. Not to mention, sweet potatoes are loaded with nutrients known as carotenoids, which can aid you burn fat. These antioxidants help to stabilize claret-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. Nosh on this vitamin B6-rich meal to give you more than free energy to burn at the gym afterward piece of work, and and then cheque out these sweetness potato recipes.

Become the recipe from Whitty Paleo.

Serves: 4
Diet: 380 calories, 19 one thousand fat (5 g saturated fat), 250 mg sodium, xvi g carbs, five 1000 fiber, 4 g saccharide, 38 yard protein (calculated with a serving of pork from Carnitas Bowls, Greek yogurt instead of mayo)

Who doesn't love finger nutrient? Save the calories—and carbs—by subbing out your tortilla shells for romaine, bibb, or iceberg lettuce. To up the staying power of your repast, superlative off your tacos with some healthy monounsaturated fats from an avocado.

Get the recipe from Stylish Foods.

Serves: iv
Diet: 400 calories, 18 g fat (seven.5 g saturated fat), 370 mg sodium, 18 g carbs, 3 yard cobweb, 7 k sugar, 43 g protein (calculated with a serving of pork from Carnitas Bowls, 1 loving cup low-fatty cheddar cheese, 2 peppers per serving)

Reaching your weight loss goals will be piece of cake peasy when yous eat these delicious stuffed peppers for lunch. Simply add a serving of carnitas, some onion, corn, and even leftover rice into a vitamin-rich poblano pepper, top with a sprinkling of cheese, and broil in the oven. Teeming with slow-digesting healthy fats and musculus-building protein ways yous won't exist rummaging through your role snack drawer during that 3 pm slump.

Get the recipe from I Exhale I'm Hungry.

Serves: 4
Nutrition: 310 calories, 12.5 g fat (3.v yard saturated fat), 465 mg sodium, 22 g carbs, iii yard fiber, half-dozen grand sugar, 28 g protein (calculated with i/2 serving of pork from Carnitas Bowls, regular corn instead of hominy, low-sodium craven stock)

For your end-of-the-week meal, cypher is easier than throwing a bunch of ingredients into a pot and letting it simmer on the stove. This low-cal pulled pork posole is the perfect recipe for using upwardly all your leftovers.

Get the recipe from Budget Bytes.

WEEK four

Serves: 6
Nutrition: 270 calories, eleven.5 g fat (iii g saturated fat), 440 mg sodium, 18 g carbs, ii g cobweb, vi g saccharide, 25 g protein (calculated with 2 carmine bell peppers, depression-sodium Tamari, grapeseed oil, honey, bibb lettuce, 1 loving cup brown rice)

Buy a picayune over one pound (think 1.25) of footing turkey at the beginning of the week and sentinel it transform into five astonishing lunches. Start off the week with this simple turkey skillet inspired by Thai flavors. We like serving it wrapped in lettuce and with a side of brown rice. Using lean ground turkey lowers your calorie and fat content so you become more bang for your nutritional buck when yous're on a calorie-restricted nutrition. It's a simple swap that helps anybody cut calories.

Get the recipe from Kalyns Kitchen.

Serves: 4
Diet: 400 calories, 15 thousand fat (4 g saturated fat), 700 mg sodium, 36 g carbs, viii chiliad fiber, 7 g sugar, 38 k protein

Y'all could always purchase a pre-made Tzatziki sauce, only this recipe shows y'all it'southward super easy to make at home (and it'll save you lot from those store-bought sodium bombs). Using pantry staple Greek yogurt as its base means you can whip it up with what y'all probably accept on paw. Add a little dill and parsley—which will be used up in tomorrow's lunch—and you have a creamy, poly peptide-packed dip that elevates your meal.

Get the recipe from Our Life Tastes Good.

Serves: 4
Nutrition: 400 calories, 17 g fatty (six g saturated fatty), 800 mg sodium, 26 m carbs, 5 g fiber, 6 one thousand carbohydrate, 39 grand protein (calculated with i serving of both meatballs & tzatziki sauce from previous recipe, 1/2 cup feta)

As you'll soon encounter, zucchini is like duct record—information technology's pretty versatile. This calendar week, nosotros're using the carotenoid-rich fruit (yes, it's technically a fruit!) in two means. First, it's shredded upwards and combined with an egg, feta cheese, and herbs in these delicious fritters. Serve with some leftover tzatziki sauce and a couple meatballs and you're looking at a gourmet repast for only 400 calories.

Go the recipe from Cooktoria.

Serves: 4
Nutrition: 373 calories, xiii g fat (5 g saturated fat), 670 mg sodium, 39 g carbs, 12 thou fiber, 10 1000 sugar, 29 g protein (calculated with 1-1/2 cups ground turkey instead of brown rice)

Zucchini—accept two! Hollow them out and stuff them with basis turkey, beans, a medley of veggies, and top with cheese. Here's a shortcut: ever go on a bag of frozen corn in your freezer to whip up meals like this in a jiffy. And while yous're at information technology, just stock upwards on all our healthy pantry staples.

Get the recipe from Making Thyme for Wellness.

Serves: 6
Nutrition: 360 calories, 9 g fat (2 g saturated fat), 690 mg sodium, 47 chiliad carbs, 14 m fiber, ten one thousand saccharide, 27 g protein (calculated without additional toppings)

Starting to come across a pattern hither? The end of the week means another soup to use upwardly all your leftovers. And these ingredients were just begging to exist fabricated into a spicy turkey chili. It's not simply full of satiating fiber and protein, simply this recipe likewise calls for metabolism-boosting chili pulverization to get your calorie-burning furnace revving.

Become the recipe from Aggressive Kitchen.

WEEK 5

Serves: 5
Nutrition: 400 calories, 19 k fat (2 g saturated fat), 645 mg sodium, 50 g carbs, 9 g fiber, eight 1000 sugar, 17 g poly peptide (calculated with ⅓-loving cup quinoa per serving, ½ oz peanuts per serving, and 1 serving dressing: juice from ½ lime or 1 tbsp, ½ tsp honey, ⅛ tsp sesame oil, ½ tbsp avocado oil, 1 tsp freshly grated ginger, ½ tsp fish sauce)

This week may await intricate, but once you prep all the veggies for this salad by following the recipe in its entirety, you'll have the same produce chopped and ready for each of the following days. Just reduce the amount of quinoa you make to a ⅓ loving cup serving, and whip upwards a smaller batch of dressing (which we describe to a higher place in the nutrition information). Quinoa bowls are some of our favorite meals because they're full of high-fiber veggies and lots of plant-based protein to keep your free energy levels stable throughout the afternoon.

Get the recipe from Foodie Crush.

Serves: 6
Diet: 350 calories, 17 g fatty (4 g saturated fat), 385 mg sodium, 17 g carbs, 5 g fiber, 6 g sugar, 30 one thousand poly peptide (calculated with warm water instead of, ⅓ cup smooth peanut butter, 2 tbsp rice vinegar, 2 tbsp Sriracha instead of sweet chili sauce, ane serving veggies from Thai Quinoa Salad, one craven thigh per serving)

Brand your favorite restaurant titbit at home with this easy recipe. The flavorful chicken will last all week long, bulking up your veggie dishes with lean poly peptide to fuel your muscles and keep you feeling full. It'southward paired with a delicious peanut sauce that doubles as a salad dressing and dipping sauce.

Get the recipe from Club Narwhal.

Serves: 1
Nutrition: 400 calories, 19 g fat (4 g saturated fat), 540 mg sodium, 29 grand carbs, 5 g cobweb, vi k sugar, 30 chiliad poly peptide (calculated with 1 serving peanut butter sauce and sub shrimp for i craven thigh from Craven Satay Salad, 1 serving veggies from Thai Quinoa Salad, ii spring roll wrappers)

Refreshing cucumber, crispy lettuce, fresh cilantro, and creamy avocado all wrapped up in rice paper wrappers and dipped in an indulgent peanut sauce—in that location'south only ane way we could describe this powerful recipe: equally a belly fat-diggings hero.

Get the recipe from Sally'southward Baking Habit.

Serves: 1
Diet: 390 calories, x g fat (1 1000 saturated fat), 300 mg sodium, 58 grand carbs, 7 yard fiber, seven one thousand sugar, 17 g protein (calculated with 2 oz serving whole grain spaghetti, 1 serving peanut butter sauce from Craven Satay Salad, one serving veggies from Thai Quinoa Salad)

Opposite to traditional weight loss mantras, pasta isn't your enemy. In fact, whole wheat spaghetti is really a low-glycemic carb, which ways your body digests it slowly, keeping your blood sugar from spiking and hunger pangs at bay. Information technology'south never more than true than when it's paired with the healthy fats] found in the peanut sauce and loftier cobweb foods similar veggies.

Get the recipe from Cooking Classy.

Serves: i
Nutrition: 340 calories, 19 g fatty (4 grand saturated fatty), 480 mg sodium, 16 g carbs, 5 g fiber, 6 one thousand sugar, 29 thousand poly peptide (calculated with i serving peanut butter sauce and one chicken thigh from Chicken Satay Salad, 1 serving veggies from Thai Quinoa Salad, bibb lettuce)

It's Friday! What better way to celebrate than with these fun chicken satay lettuce wraps? Again, this recipe is bang-up for using up whatever leftovers you have from the first of the week: everything tastes better when it's wrapped in buttery bibb lettuce.

Go the recipe from B.Britnell.