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Without Cooking - This is Meals Under 400 Calories

Without Cooking - This is Meals Under 400 Calories
Without Cooking - This is Meals Under 400 Calories

Sometimes you only don’t desire to turn on the oven and for those times, these meals are perfect. Loaded with vegetables and filled with protein, these no-fuss meals are ideal if you’re watching your carb intake.

SALMON SALAD WITH purple onion

Ingredients

4 ounces (115g) canned salmon, drained
2 tablespoons (30g) purple onion, chopped
1/4 cup (60g) tomatoes, chopped
1/2 cup (120g) rice, cooked
2 cups (400g) mixed greens
1 tablespoon vegetable oil
1 tablespoon juice

Directions


Place salmon, red onion, tomatoes, rice, and mixed greens during an outsized bowl. Drizzle oil and juice over top and toss to coat.

Nutrition (per serving): Calories: 406; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 10g; Cholesterol: 45mg; Sodium: 316mg; Carbohydrate: 42g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g

MEDITERRANEAN CHOPPED tuna fish salad

Ingredients

4 ounces (115g) canned tuna, drained
1/2 cup (115g) cucumber, chopped
1/4 cup (60g) tomato, chopped
2 tablespoons (30g) purple onion, chopped
1 ounce (30g) crumbled feta
2 cups (400g) mixed greens
1 tablespoon vegetable oil
1 tablespoon balsamic vinegar

Directions


Place tuna, cucumber, tomato, red onion, feta and greens during an outsized bowl. Drizzle oil and balsamic vinegar over the very best and toss to coat.

Nutrition (per serving): Calories: 366; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 65mg; Sodium: 622mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 7g; Protein: 33g

BLACK BEAN & CORN TACO SALAD

Ingredients

1/2 cup (115g) canned black beans, drained and rinsed
1/2 cup (115g) corn kernels (fresh, canned or frozen)
1/2 cup (115g) tomatoes, diced
1 cup (230g) romaine lettuce, grated
2 tablespoons (30g) salsa
1 teaspoon (5 ml) fresh juice
1 ounce (30g) cheddar, grated

Directions

Toss all ingredients during a large bowl and serve.


Nutrition (per serving): Calories: 278; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 332mg; Carbohydrate: 45g; Dietary Fiber: 14g; Sugar: 18g; Protein: 12g

ROAST BEEF SALAD WITH GOAT CHEESE

Ingredients

2 cups (400g) mixed greens
3 ounces (100g) roast beef, sliced
1/2 medium apple, diced
1 ounce (30g) goat cheese, crumbled
1 tablespoon olive oil
1 teaspoon Dijon mustard
1 tablespoon balsamic vinegar

Directions

Place mixed greens during a large bowl and top with a beef roast, apple, and chevre. Whisk together vegetable oil, Dijon and balsamic vinegar during a small bowl. Drizzle over salad and toss to coat.

Nutrition (per serving): Calories: 420; Total Fat: 23g; Saturated Fat: 6g; Monounsaturated Fat: 11g; Cholesterol: 13mg; Sodium: 221mg; Carbohydrate: 30g; Dietary Fiber: 11g; Sugar: 15g; Protein: 30g

GREEK CHICKEN SALAD

Ingredients

4 ounces (115g) rotisserie chicken, diced
1/2 medium apple, diced
1 tablespoon (15g) walnuts, chopped
2 tablespoons (30 ml) Greek yogurt
1 teaspoon (5 ml) Dijon mustard
1/4 cup (60g) celery, diced
2 cups (400gl) mixed greens

Directions

Mix chicken, apple, walnuts, yogurt, mustard, and celery in a bowl. Serve over a bed of mixed greens.


Nutrition (per serving): Calories: 331; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 51mg; Sodium: 254mg; Carbohydrate: 29g; Dietary Fiber: 11g; Sugar: 14g; Protein: 23g

( By puregym ).
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