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| 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.
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.
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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.
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
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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 ).