400 Calorie Meals

Eating 400 calorie meals is a great way to lose weight if you're trying to drop a few pounds. Getting the right amount (and the right kind) of exercise is also important, but it's much easier to curb your weight by limiting the amount of calories you take in rather than by the number your work off in the gym. So how do you create 400 calorie meals that won't leave you feeling starved? The main principle to keep in mind is focus on eating whole foods. Stay away from processed and pre-made foods, chosing instead to make simple meals with lots of veggies and lean proteins. Here are two 400 calorie meals that will fill you up and keep you running.

Egg Sandwich

Ingredients:

• two slices of whole wheat bread
• 1 egg
• spinach
• tomato slices
• mayo or mustard to taste
• salt and pepper to taste
• small frying pan
• one tablespoon vegetable oil

Steps:

1. In a small mixing bowl, beat the egg until it is well mixed.
2. While you are beating the egg, turn on the pan to meduim heat and let it warm up.
3. When the pan is warm, add the oil.
4. Cook the egg until firm, but don't scramble it. Cook it as you would for an omlet.
5. Toast the bread while the egg is cooking.
6. Assemble the sandwich by placing the spincah and tomato on top of the egg, and enjoy while it is still hot.

Fresh Salad with Chicken Breast

Ingredients:

• head of romaine or green leaf lettuce
• 2 tomatos
• 2 celery stalks
• 2 carrots
• 2 lbs chicken breasts
• 2/3 cup nuts (cashews, almonds, or walnuts are best)
• olive oil to taste
• balsamic vinegar to taste

Steps:

1. Cook the chicken breasts in advance. Bake them at 400 degrees for about 35-45 minutes (depending on the size of the breasts). Allow them to cool before adding them to your salad.
2. Prepare the lettuce. Wash and dry the lettuce leaves. Tear lettuce into bite sized pieces and place in large bowl.
3. Chop celery, tomatoes and carrots into chunks. Add to the lettuce, along with the nuts (optional, but very tasty).
4. Mix the salad. Try to spread all the ingredietns evenly throughout.
5. Serve yourself a bowl of salad. You'll have lots of lettuce left over.
6. Chop chicken breats into bite sized pieces. Add 1/2 chicken breast to your bowl.
7. Top with olive oil and balsamic vinegar to taste. Most people prefer more oil than vinegar, so start with about two tablespoons of oil and one tablespoon of vinegar. Adding some fresh cracked black pepper is also quite tasty.

Tips:

• Remember to remove the chicken skin before eating to further reduce the calories. 
• For salads, don't use iceberg lettuce. It has very few nutritents compared to romaine and red or green leaf lettuce.
• Remember also to drink plenty of water. Staying hydrated makes you feel less hungry (and its another key to staying healthy).