MUSCLE CHEF 400 CALORIE SERIES
Awesome dish, measuring in at 400 calories:
Pork Tenderpoin (200g), Rapini in light oil (1 Cup), Roasted Potatoes (150g), Roasted Caulifower (1 Cup)
Calories: 400 Protein: 47g Carbs: 33g Fat: 9g
Pork is often overlooked for the fear that its higher in fat. Inexpensive and lean, its a great alternative to chicken. The meal is also volumous, keeping you fuller longer and is packed with micronutrients.
You can easily place this meal in a weekly template once per week and make enough for leftovers the next day, easing your food prep by doing so.
Credit for this meal goes to Shawn Z, who has done amazingly well in his fitness journey so far, dropping a lot of fat off his body while simultaneously adding muscle. He has become a master at establishing a weekly template for eating full of healthy foods, and prepping for the week, while leaving Saturdays and Wednesday nights open for some “fun” foods. He has also used myfitnesspal successfully to address last minute dinner changes where he is out on the road.
MUSCLE CHEF 400 CALORIE SERIES
This lunch or dinner dish is incredibly good. The Flank steak is very lean, keeping your fats down (who said you can’t eat red meat?), the flavours added to this dish as a seasoning for the meat are phenomenal, and the condiments that are placed into the pita give it a “stuffed” effect, adding to the volume of the meal without the added calories.
Ingredients: 100g flank steak, 1/4tsp salt, 1/4tsp garlic powder, 1/4tsp black pepper, 1/8 cup peeled shredded cucumber, 40g 0% Greek yogurt, 1/4 cup sliced red onion, 1 tbsp chopped fresh dill, 1 tsp fresh lemon juice, 1 1.5 oz whole wheat pita pocket, 1/2 tomato.
Calories: 386 Protein: 37g Carbs: 30g Fat: 14g
MUSCLE CHEF 400 CALORIE SERIES
You asked for breakfast options that are tasty and fit a proper nutritional profile so here is another great burrito option, this one of Greek flavour.
There’s some sharp tastes in this burrito, making it savoury and something you may want to add when you want to break from the norm. because most of the ingredients are placed into the burrito cold (aside from the egg portion of the meal) this breakfast dish is a relatively quick option.
Ingredients: 1 8″ tortilla, 1/2 cup egg white, 1 egg, 1 cup spinach, 35g feta cheese, 2 tbsp Sundried Tomatoes chopped, 3 tbsp black olives chopped.
Calories: 393 Protein: 32g Carbs: 29g Fat: 17g
MUSCLE CHEF 400 CALORIE SERIES
An awesome breakfast dish when you are in the mood for something tasty and you have a little bit of time to prepare in the morning. The mix of flavours and textures from the different ingredients makes this breakfast burrito a hit with the family. It has enough protein and quality fat to sustain you for the morning, and with 37g of protein, it’s gets your started on the right track to meeting your protein goals, especially when you are in training mode and need to keep those levels higher than the average person.
Ingredients: 1 8″ Wheat tortilla, 1/2 cup egg white, 1 egg, 1 large lettuce leaf, 1/4 refried beans, 2 slices turkey bacon, 4 tbsp salsa, 20g low fat cheddar cheese.
Calories: 390 Protein: 37g Carbs: 32g Fat: 13g
MUSCLE CHEF 400 CALORIE SERIES
Another quick breakfast option for those on the run. I’ve never been a huge fan of cottage cheese until I had a recommendation from a fellow fitness enthusiast to try mixing the cottage cheese with a flavourful protein powder. I chose my cookies and cream powder, mixed it with the cottage cheese, and created something I actually thoroughly enjoy.
At 370 calories, you have a bit of room to perhaps add a little bit of jam or sprinkle some almond slivers on top, or perhaps add some berries. Toasting the English Muffin will also give you some texture.
You may even forego the English Muffin, opting for a slice of toast. By doing so, you cut back on the calories, allowing you to have thin spread of almond butter on top of the toast before adding your cottage cheese.
Ingredients: 3/4 Cup Low Fat Cottage Cheese, 1 English Muffin, 3/4 Scoop Protein Powder, sprinkle of cinnamon.
Calories: 370 Protein: 41g Carbs: 38g Fat: 6g
MUSCLE CHEF 400 CALORIE SERIES
Breakfast made fun and quick. The ingredients are simple and this meal tastes great while giving you some healthy nutrients to keep your hunger in check throughout the morning. Something as simple as this, is a breakfast you can adopt daily as part of a two option routine on weekdays.
Ingredients: 1.25 Cup Low Fat Greek Yogurt, 1/2 scoop protein powder, 2 tbsp granola, 1/4 cup berries.
Calories: 387 Protein: 38g Carbs: 41g Fat: 1g
MUSCLE CHEF 400 CALORIE SERIES
I like pizza. I also know that I need to get my protein in, and avoid the negative digestive effects of having pizza that myself and so many others experience. The “Meatzza” offers a unique twist on pizza while meeting my carnvivorous needs.
Extra Lean Ground Beef (125g), Low Fat Mozarella (40g), Pizza Sauce (1/4 Cup), Low Fat Turkey Pepperoni (7 slices), Onion (1/4 medium), Bell Pepper (1/4 medium)
Calories: 401 Protein: 41g Carbs: 10g Fat: 21g
When cooking this pizza, you will have to make sure of a few things; that the ground beef crust is bound by the cheese. Secondly, you will need to make sure the meat does not stick to the pan when baking. I will use a spray of olive oil for this. As for toppings, you can get pretty liberal with the veggies. Another way to make the dish a little leaner is to sub extra lean turkey or chicken for the beef. This substitution may allow for more meat or cheese, depending on what your interests are for the dish.
Obviously this is not a true pizza, so you will have to eat with a knife and fork. I will tell you however, that the dish is very tasty and offers a fun alternative for the entire family.
Thank you Laura for passing along this great recipe.
MUSCLE CHEF 400 CALORIE SERIES
The Lazy Chicken Salad is on here for only one reason; It’s the easiest salad you will ever prepare. The meal is dirt cheap, nutritious, ultra low in calories, and can be duplicated the very next day if need be. With a bit of preparedness, a meal like this eliminates excuses as to why someone cannot eat well in a hurry.
Costco Ready Made Chicken Breast (210g), Mixed Greens (5 Cups), Skinny Girl Balsamic Dressing (2 tbsp).
Calories: 240 Protein: 52g Carbs: 3g Fat: 2g
I had this meal two days ago. I bought a whole chicken from Costco, used the breast, and saved the rest for later. I bought a big tin of Ready Prepared Spring Salad Mix from Walmart and threw 5 cups of it on my plate. Finally, I’ve got the ultra low cal Skinny Girl Dressing (10 cals per 2tbsp) to top the salad. The meal is actually quite filling due to its sheer volume. Do I love the meal? Not really, but it’s decent. The chicken tastes good, the dressing is nice and I get plenty of nutrients from the meal. I can also add something to this meal due to the low calorie nature of the meal, with an additional 160 cals to spare from the base formula. I could probably add some fruit or nuts, cheese, tortilla strips or croutons to the salad or even add some bbq sauce to the chicken. The varieties for this meal are endless.
The added bonus, I can do this same meal again later in the evening or the next day for lunch. Because the calories on this meal are so low, I can make a third chicken salad dish with the thigh meat and still not exceed 400 cals with the extra fat on a chicken thigh. 3 entire low cal meals from 1 chicken.
Additional Bonus: On days where you know you are going out later in the evening on a non-refuel day, by banking some of the calories you saved from this meal, you can top up your dinner later on and get away with not shortchanging yourself at a restaurant.
MUSCLE CHEF 400 CALORIE SERIES
The perfect light lunch or dinner for summer time, this salad is delicious, it’s filling and can be made quickly.
Chicken Breast (120g), Spinach (3 Cups), Chopped Pecans (12g), Low Fat feta (28g), Sliced Strawberries (80g), Calorie Wise Poppy Seed Dressing (1 tbsp), thinly sliced red onion (10g).
Calories: 399 Protein: 47g Carbs: 18g Fat: 17g
This dish is from Coach Karey, who has mastered the kitchen, staying lean as a DFAC Figure Pro year round, while never sacrificing taste at the dinner table.
MUSCLE CHEF 400 CALORIE SERIES
A Guilt Free pizza option a once a week “treat” without compromising calories:
Chicken Breast (75g), Shredded Mozarella Cheese (42g), Half Pita, 1/4 Cup Pizza Sauce, Green Peppers, Onions.
Calories: 349 Protein: 33g Carbs: 30g Fat: 12g
Really low in calories, with adequate protein while getting the pizza taste, the pita as the crust (use the top part of the pita) can be replaced by a flat bread or folded, and even stuffed if you are using a half pita that remains intact.
Exchanging toppings can add plenty of variety to the dish, with enough room calorie wise to get to 400 calories.
MUSCLE CHEF 400 CALORIE SERIES
A 400 Calorie Burger option that tastes great and is easy to prepare:
Extra Lean Ground Turkey (180g), 1/2 Egg, Super Burger Seasoning, Lettuce (a Few Leaves), Ketchup, Mustard, 1 English Muffin
Calories: 394 Protein: 42g Carbs: 29g Fat: 14g
Friday night burger night with the family….. A quality, decent sized burger with a crispy crunchy toasted English Muffin outer shell. The dish is packed with protein, with a very low carb profile.
Credit for this meal goes to Alicia, who has lost fat, gained muscle through hard work and has kept the weight off with a sustainable plan, discipline and confidence.
MUSCLE CHEF 400 CALORIE SERIES
Another awesome dish, measuring in at 400 calories:
Extra Lean Ground Turkey (180g), Lettuce (2 Cups), Cheddar Cheese (30g), Salsa (4 tbsp) Low Fat Sour Cream (1 tbsp)
Calories: 399 Protein: 45g Carbs: 7g Fat: 21g
How many times have you sat with the family on “Tex-Mex Fiesta” night wanting the same type of foods the kids are having (tacos, burritos)? This dish allows you to partake in the “Fiesta” without having to make separate foods or compromise the theme, plus there’s plenty of volume and taste to this meal.
Credit for this meal goes to Catia, who has become a lean fitness machine while losing fat and gaining muscle simultaneously. Her keys to success have been:
- A clear goal in mind for what she wants to look and feel like
- High expectations, commitment and accountability
- Careful planning and tracking of macros
- Responsible flexibility with food while on the road
- Not shying away from the hard work in the gym
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