4 meal ideas under 400 calories

FOUR MEALS UNDER 400 CALORIES

In need of tasty, healthy, low calorie meal ideas? Then look no further! The Protein World experts have pulled together their top 4 meals under 400 calories to keep you on track!

Chicken Satay Skewers

Ingredients (serves 4)
• 6 tbsp Peanut Butter
• 1 tbsp soy sauce
• 1 garlic clove, crushed
• 1 tsp fresh ginger, grated
• a little fresh red chilli cut very finely
• 2 tbsp lime juice
• 1 tbsp rice or cider vinegar
• 1 tbsp honey
• 1.5 tsp ground turmeric
• 4-6 tbsp water
• 400g chicken breasts cut into chunks
• 2 tsp coconut oil

Method
1. Mix all the marinade ingredients together then reserve half
2. Marinade the chicken in the other half for a few hours if you have time
3. Put onto skewers and drizzle with coconut oil
4. Grill for 7 minutes each side or oven cook at 220°C for about 20 minutes. Serve with the remaining dip and a crisp salad.

Per serving this delicious meal comes to only 339 calories!

chicken skewers
stuffed peppers

Quinoa Stuffed Peppers Ingredients (serves 2) • 2 large peppers (any colour) • 1 cup cooked quinoa • 25g pine nuts • 1 tbsp coconut oil, melted • 8 cherry tomatoes • 2 tbsp basil, chopped • 1 tsp cumin • ½ tsp chilli powder • 1 tsp garlic powder or raw garlic, sliced • 50g feta cheese, crumbled • Sea salt and ground black pepper Method 1. Pre Heat the oven to 180°C. 2. Pop the peppers on a plate and pour over the melted coconut oil and microwave for 5 mins, or until almost soft. Place on a baking tray, cut-side up. 3. Meanwhile place the quinoa in a small ban of boiling water and cook for 10-15 minutes or until fluffy. Set aside in a bowl and cool. 4. Once the quinoa is cool add the pine nuts, tomatoes, basil, garlic powder, cumin, chilli powder, salt and pepper and combine together in a bowl. 5. Pile the quinoa mixture inside the peppers and cook for 10-15 minutes. 6. Take out the oven and top with crumbled feta cheese. 7. Serve and enjoy! This delicious vegetarian meal serves 2 people and comes to 373 per serving!

courgetti
salmon

Pesto Zucchini Noodles Ingredients (serves 1) • 8 baby plum tomatoes • 1 tsp coconut oil • ½ clove garlic, crushed • 1 large courgette, spiralised • 2 tbsp fresh pesto • 1 tbsp pine nuts, toasted Method 1. Toss tomatoes with 1 tsp coconut oil, garlic and balsamic vinegar.
2. Add to frying pan and cook for 5 minutes until tomatoes burst.
3. Blanch courgette noodles for 30 seconds. Drain well, toss with pesto and season well.
4. Stir, coating the noodles, then add tomatoes and pine nuts.

Full of flavour and only 364 calories!

Foil Baked Salmon Ingredients (serves 1) • 1 large salmon fillet • 1 lemon • ½ onion - sliced • 8 x cherry tomatoes, chopped in half • 6 spears of asparagus • Salt and pepper to season Method 1. Take a large piece of aluminium foil or parchment paper and place your salmon in it on top of a bed of spinach
2. Sprinkle on top the sliced onion, cherry tomatoes, a few slices of lemon, a squeeze of lemon juice and a little seasoning on top of the salmon.
3. Bake on 180C for 10 minutes or until the fish is cooked through.
4. Whilst the fish is cooking grill or steam your asparagus.

Serve up this taste sensation for only 390 calories!

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Four meal ideas under 400 calories

 

FOUR MEALS UNDER 400 CALORIES

 

In need of tasty, healthy, low calorie meal ideas? Then look no further! The Protein World experts have pulled together their top 4 meals under 400 calories to keep you on track!

Chicken skewers

Chicken Satay Skewers

Ingredients (serves 4)
• 6 tbsp Peanut Butter
• 1 tbsp soy sauce
• 1 garlic clove, crushed
• 1 tsp fresh ginger, grated
• a little fresh red chilli cut very finely
• 2 tbsp lime juice
• 1 tbsp rice or cider vinegar
• 1 tbsp honey
• 1.5 tsp ground turmeric
• 4-6 tbsp water
• 400g chicken breasts cut into chunks
• 2 tsp coconut oil

Method
1. Mix all the marinade ingredients together then reserve half
2. Marinade the chicken in the other half for a few hours if you have time
3. Put onto skewers and drizzle with coconut oil
4. Grill for 7 minutes each side or oven cook at 220°C for about 20 minutes. Serve with the remaining dip and a crisp salad.

Per serving this delicious meal comes to only 339 calories!

Quinoa Stuffed Peppers

Quinoa Stuffed Peppers Ingredients (serves 2) • 2 large peppers (any colour) • 1 cup cooked quinoa • 25g pine nuts • 1 tbsp coconut oil, melted • 8 cherry tomatoes • 2 tbsp basil, chopped • 1 tsp cumin • ½ tsp chilli powder • 1 tsp garlic powder or raw garlic, sliced • 50g feta cheese, crumbled • Sea salt and ground black pepper Method 1. Pre Heat the oven to 180°C. 2. Pop the peppers on a plate and pour over the melted coconut oil and microwave for 5 mins, or until almost soft. Place on a baking tray, cut-side up. 3. Meanwhile place the quinoa in a small ban of boiling water and cook for 10-15 minutes or until fluffy. Set aside in a bowl and cool. 4. Once the quinoa is cool add the pine nuts, tomatoes, basil, garlic powder, cumin, chilli powder, salt and pepper and combine together in a bowl. 5. Pile the quinoa mixture inside the peppers and cook for 10-15 minutes. 6. Take out the oven and top with crumbled feta cheese. 7. Serve and enjoy! This delicious vegetarian meal serves 2 people and comes to 373 per serving!

Zucchini Courgetti

 

Pesto Zucchini Noodles Ingredients (serves 1) • 8 baby plum tomatoes • 1 tsp coconut oil • ½ clove garlic, crushed • 1 large courgette, spiralised • 2 tbsp fresh pesto • 1 tbsp pine nuts, toasted Method 1. Toss tomatoes with 1 tsp coconut oil, garlic and balsamic vinegar.
2. Add to frying pan and cook for 5 minutes until tomatoes burst.
3. Blanch courgette noodles for 30 seconds. Drain well, toss with pesto and season well.
4. Stir, coating the noodles, then add tomatoes and pine nuts.

Full of flavour and only 364 calories!

Baked Salmon Fillet

 

Foil Baked Salmon Ingredients (serves 1) • 1 large salmon fillet • 1 lemon • ½ onion - sliced • 8 x cherry tomatoes, chopped in half • 6 spears of asparagus • Salt and pepper to season Method 1. Take a large piece of aluminium foil or parchment paper and place your salmon in it on top of a bed of spinach
2. Sprinkle on top the sliced onion, cherry tomatoes, a few slices of lemon, a squeeze of lemon juice and a little seasoning on top of the salmon.
3. Bake on 180C for 10 minutes or until the fish is cooked through.
4. Whilst the fish is cooking grill or steam your asparagus.

Serve up this taste sensation for only 390 calories!

 

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TOP TIPS TO STAY HEALTHY ON HOLIDAY

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