400 Calorie Meals and Recipes – Breakfast Ideas

The following 400 calories meals and recipes are from The Prevention’s issue on February 2010 (pp 85-93). According to the magazine—to lose weight is simple with their new weight loss plan: 400 Calorie Fix.

Here are the Prevention’s 400 calorie samples for breakfast.

Hot Cereal

Bring 1 cup low-fat or fat-free milk to a boil, then add 1/4 cup grain cereal (such as Bob’s Red Mill 7 grain or 10 grain). Cover, simmer, and cook 10 minutes, stirring occasionally. Top with 2 Tbsp pecans and 1/4 cup dried apricot halves.

Total: 380 calories


Blend the following ingredients: 1 cup low-fat or fat-free milk, 1/4 cup old-fashioned oats, 1 small banana, 1/2 cup berries, and 1 Tbsp peanut butter.

Total: 390 calories

Cornmeal Pancakes

Combine 1/2 cup cornmeal, 1/2 cup flour, 1/2 Tbsp baking powder, and 1/4 tsp salt in bowl. Add 3/4 cup low-fat or fat-free milk, 1 large egg, 2 Tbsp vegetable oil, 2 Tbsp honey, and 1/2 tsp vanilla extract. Stir well.

Heat large skillet over medium heat and coat with cooking spray. Ladle about 1/4 cup batter to make 4″ pancakes. Cook until bubbles on top have popped and pancake appears firm but not dry. Flip and cook until underside is done.

Makes 8 pancakes; 1 serving = 2 pancakes

Total: 240 calories per serving.

Top with 1 cup blueberries and serve with 6 oz light yogurt for a combined 400 calories.

Raisin Bran Muffin

Choose 2 oz raisin bran muffin (about the size of a standard cupcake). Cut in half and spread 1 tsp all-fruit strawberry jam on both sides. Serve with 3/4 cup low-fat plain yogurt mixed with 1 cup fresh or frozen berries and 1 Tbsp wheat germ

Total: 420 calories

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