The 400 X 3 calorie diet (Different depending on the individual) The only rule you have to follow to lose weight without regaining it? Consume 3 or 4 meals of ~ 400 calories a day. Losing weight has never been so easy!
Below you will find about 50 meals that give from 370 to 420 calories each: From wonderful recipes that you can make at home to suggestions for dishes that you can order when eating out - Chinese, Italian, buffet and even at parties.
With the lens of 400 calories
It is indeed very difficult to calculate calories per serving. In fact, in a study where the volunteers tried to guess how many calories they are burdened with, the appetizers of the restaurants fell out by up to 100%. Here are 3 ways to learn to eat 400 calorie meals wherever you are.
1. See portions as balls. To calculate how many calories a meal has, you need to know how much food is on your plate. At home you can weigh and measure with the help of cups, but when you eat outside there are the following tricks to not fall out.
* The tip of the thumb or 1 small ball = 1 tbsp. (eg oil, jam)
* The tip of the thumb until the first joint or 1 large ball = 1 tbsp. (eg butter)
* Thumb or 2 large balls = 2 tbsp. solid food (eg nuts) or 30 g. wet (eg salad dressing)
* 1 handful or golf ball = 1/4 cup. (eg legumes)
* Open palm or hockey disc = 90 gr. (eg cooked meat, poultry or fish)
* Tennis ball = 1/2 cup. (eg fruit)
* Your fist or baseball = 1 cup. (eg vegetables or pasta)
2. Locate the hidden fat and sugar. They insidiously bore into your meal and load it with extra calories. When cooking at home, use low-fat products (in milk, cheese or dressing). When you eat out this tactic is more difficult. Pay attention to the signs that your food is full of fat: plenty of oil on the plate, intense gloss or white coating on foods that are not naturally white. Finally, keep in mind that sugar is abundant in soft drinks, desserts and sweets, but also in foods you do not suspect such as ketchup and crackers. Read the labels to find hidden sources of sugar (eg high fructose corn syrup) and learn to prefer the "sugar-free" versions.
3. Divide your plate into 6 parts. Sure you can lose a piece of chocolate pie and say you ate a 400 calorie meal, but you will satisfy your hunger for longer and eat healthier if you combine the right vegetables, fruits, proteins and cereals. For a balanced diet and without ... math, divide your plate into 6 equal parts: one with protein, two with cereals and the other three with vegetables and fruits. This trick does not work for all meals, but use it as a guide to eat in a way that fills you with energy and health.
Count the calories here Α-Λ Μ-Ω
Breakfast
Hot cereal
Boil 1 tbsp. milk with 1% or 2% fat and add 1/4 cup. cereal. Cover and simmer for 10 minutes, stirring occasionally. Garnish with 2 tbsp. walnuts and 1/4 cup. dried peaches.
Total: 380 calories
Egg sandwich
You open a wholemeal bun in two. Fill with 1 hard-boiled egg, which you will have cut into slices, 1 tbsp. light mayonnaise, 2 slices of tomato and 2 lettuce leaves. Accompany with coffee and 1 cup. milk 2%.
Total: 410 calories
Smoothie
Beat the following ingredients in the mixer: 1 cup. milk with 1% or 2% fat, 1/4 cup. oat flakes, 1 small banana, 1/2 cup. strawberries and 1 tbsp. peanut butter.
Total: 390 calories
Cornmeal pancakes
Mix well 1/2 cup. corn flour, 1/2 cup. flour, 1/2 tbsp. baking powder and 1/4 tbsp. salt in a bowl. Add 3/4 cup. milk with 0 or 2% fat, 1 large egg, 1 tbsp. sunflower oil, 2 tbsp. honey and 1/2 tbsp. vanilla. Heat a wide pan over medium heat and grease it with cooking fat. Calculate 1/4 cup. for baking all the pieces. Bake each pancake until the blisters burst and it looks ready but not crunchy. You turn them to be baked upside down (the mixture is for 8 crepes. 1 serving = 2 crepes)
Total: 240 calories per serving. Garnish with 1 cup. strawberries and 170 gr. lean yogurt to reach 400 calories.
Meal
Pizza vegetarian
Preheat the oven to 200 ° C and get a ready-made pizza base. Heat in a pan 1 tbsp. olive oil, add 1 tbsp. sliced mushrooms and 1 tbsp. onion in slices and mix well. Cover and leave for 3 '. Remove the lid and let them cook for another 10 minutes or until almost all the liquids have evaporated. Add 1/4 tbsp. salt and remove from the heat. Smear the base of the pizza with 1/2 cup. tomato sauce and then cover with 1 tbsp. grated semi-buttered mozzarella and 1/4 cup. grated Parmesan. Spread the mushrooms with the onions on top. Bake for 25 'or until you see that the pizza has taken on color and the cheese has melted.
Total: 400 calories the 2 pieces of
Spaghetti with tuna
Stir in a pan 2/3 cup. boiled spaghetti, 1/2 cup canned tuna in drained water, 1/4 cup. grated cheddar cheese with low fat, 1 diced tomato, 2 tbsp. grated onion, 1 tbsp. mayonnaise light. Bake in a preheated oven for 15 '.
Total: 390 calories
Chef's salad
Stir 2 tbsp. green vegetables with 90 gr. turkey and pork ham, cut into thin strips, 5 sliced olives, 1 diced tomato, 1/2 chopped green pepper and 1 tbsp. sliced almonds. Mix with 1 tbsp. balsamic vinegar and 1 tbsp. olive oil. For dessert, choose 1/2 cup. frozen yogurt (frozen).
Total: 410 calories
Sandwich with grilled chicken and pesto
You put 90 gr. (as much as your palm) roasted chicken, 2 slices of tomato and 1 tbsp. pesto in two slices of wholemeal toast. Accompany with 1 cup. boiled broccoli with 1 tbsp. fat-free vegetable dressing.
Total: 410 calories
Chinese soup
Boil 1 tbsp. chicken or vegetable broth. Add 1 cup. chopped spinach, 85 gr. tofu (around 1/4 of the box), 60 gr. noodles and continue cooking until the noodles are cooked. If you find it in your neighborhood, add the Japanese spice mix with seaweed and sesame for extra calorie-free flavor. Accompany with crackers or cookies (for dessert) 100 calories.
Total: 390 calories
Dinner
Spicy bean soup
Soak about 1 1/2 cups. black beans dried in the evening. The next day you strain them and put them in a pot with 5 cups. water, 1 cup chopped onion, 250 gr. chopped sweet potatoes, 1 tbsp. tomato sauce and 2 cloves of crushed garlic. Cover and let them cook on low heat for 4 hours or until the beans are done. Add salt and black pepper, preferably. Garnish with 6 tbsp. mixture of four cheeses, 6 tbsp. 2% yogurt and 6 tbsp. coriander.
Total: 240 calories per serving (1 cup). Accompany with 2 tortillas and a small green salad for 390 calories per meal.
Shrimp teriyaki
Stir 1 tbsp. boiled wholemeal spaghetti with 110 gr. boiled shrimp (cleaned), 1 tbsp. boiled broccoli and 2 tbsp. sauce teriyaki. Garnish with 1/4 cup. Brown.
Total: 390 calories
Chicken with mustard and molasses
Preheat the oven to 200 0C. Put in a pan 900 grams. skinless chicken breast fillets (if they are large, cut them in half). Pour chopped onion on top. Stir 1/4 cup. mustard and 1/4 molasses and spread the fillets. Bake for 25 'or until they are done, turning them on the other side in the middle of the year. (Enough for 4 servings - one serving is about 110 g of chicken)
Total: 280 calories per serving. Serve with baked potatoes: Cut half a potato into slices, add 1/2 tbsp. olive oil and spices and cook until crispy for 20 'to 30' for a 380 calorie meal.
Mixed vegetable salad
Stir in 1/2 cup. canned beans drained with 2 tbsp. lettuce, 30 gr. Roquefort, 1 tomato, 1/4 chopped cucumber and 1/2 cup. croutons simple. Fill with 1 tbsp. olive oil, 1 tbsp. balsamic and spices preferably.
Total: 400 calories per serving
Roasted salmon You cook a salmon fillet according to the instructions on the package. Accompany the salmon fillet with 1/2 cup. black rice and 1 tbsp. mixed vegetables (eg broccoli, potatoes and carrots).
Total: 310 calories
Snack
Biscuits with milk
Dip 5 biscuits stuffed in a cup of 2% or 0% milk.
Total: 370 calories
Pie with iced yogurt
Preheat the oven to 180 C. Grind digestive biscuits or petit fours until you fill 1 cup. with debris. Hold 1 tbsp. aside and mix the remaining crumbs with 3 tbsp. melted butter without salt. Spread by pressing the mixture well to cover the whole pan, bake for 10 minutes and leave the base to cool completely. Stir gently 170 gr. fruit yogurt (about two cups) of your choice with 2 cups. whipped cream 0%. Spread the mixture with a fork on the base, cover and let it freeze in the freezer for at least 3 hours. Take the pie out of the freezer 30 'before serving. Garnish with fruit of your choice in small pieces. Cut it into 8 equal pieces.
Total: 210 calories (per serving). Enjoy it with 1/4 cup. 2% milk where you have melted 3 pieces of dark chocolate to reach 400 calories.
Melted brownies Preheat the oven to 200 ° C. Cover a pan with 24 cases (special for muffins) with cooking spray to prevent it from sticking. You pour 550 gr. ready mix for chocolate brownies in a bowl. In another bowl, beat 2 eggs, 1 egg yolk and 1/4 cup. light mayonnaise with mixer at high intensity for 2 '. Add to the mixture for the brownies together with 1/2 cup. melted butter without salt. Fill all the molds up to the top. Bake for 10΄ and then unmold them immediately. (You make 12 servings / 1 serving = 2 brownies)
Total: 300 calories. Enjoy it with 1 glass of 1% milk or 2% fat for 400 calories.
Chips and guacamole
Mash 1/4 cup. avocado with 1/4 cup. Red sauce. Serve with 60 gr. tortilla chips (about 20).
Total: 400 calories
Popcorn & beer
Prepare 4 cups. popcorn with light butter. Mix with 2 tbsp. grated parmesan, 2 tbsp. cashews and 2 tbsp. dried grapes. Serve with 350 ml light beer.
Total: 410 calories
In the buffet
Roasted turkey
2 slices of roasted turkey breast, 1 tbsp. turkey sauce.
90 calories
Turkey breast is the leanest meat.
Grilled cod
110 g. grilled cod, 1 tbsp. oil and lemon sauce.
230 calories
Consume it without sauce to save half the calories
Roast pork
Feta 85 g.
210 calories
Pay attention to the portion, it has more fat than the pork that you buy yourself.
Beef rib
Feta 85 gr.
170 calories
If it has a sauce, let it "run" before serving it on your plate to save calories.
Fried chicken
1 breast.
360 calories
1 boot.
190 calories
Skin, butter and frying provide more calories.
Rice pilaf
1 tbsp.
230 calories
Oil and other ingredients weigh more calories than plain white or black rice.
Small bun
90 calories
A small bun weighs around 30 grams. and it should fit in your handful.
Candied carrots
½ fl.
110 calories
The icing with 80 calories is an initially low calorie choice.
Potatoes
λ fl.
90 calories
Potatoes will have more calories if they swim in the oil.
Smart combinations of 400 calories2 slices of roasted turkey
+ 1 tbsp. turkey sauce
+ 3/4 cup beans
+ 1/2 cup baked potatoes
+ 1 small bun
= 405 calories
110 g. grilled cod
+ 1 tbsp. lemon oil
+ 1/4 cup. candied carrots
+ 1/2 cup. rice pilaf
= 400 calories
In Italian
Lasagna with minced meat (300 g)
420 calories
Size punch plus a golf ball
Penne with vodka
1 tbsp. pennies (210 calories)
1/2 cup vodka sauce (140 calories)
350 calories
Fried squid
1/2 cup.
400 calories
Spaghetti with meatballs
1 tbsp. spaghetti (220 calories)
2 (85 grams) meatballs (110 calories)
1/2 cup. tomato sauce (80 calories)
410 calories
Beef marsala390 calories
The beef should be the size of a palm and the mushrooms the size of a golf ball.
Mozzarella
sticks 4 sticks (300 calories)
6 tbsp. red sauce (90 calories)
390 calories
In Chinese
Steamed Vegetable Dumpling
2 pieces
110 calories
Spicy & Sour Soup
1 tbsp.
80 calories
Sweet and sour chicken
1/2 cup
290 calories
Kung Pao Shrimp
1/2 cup.
130 calories
Steamed white rice 1/2 cup
100 calories
Smart combinations of 400 calories
1 cup. soup
+ 2 dumplings
+1/2 tbsp. white rice
+1/2 shrimp Kung Pao
= 420 calories
2 dumplings
+1/2 cup. sweet and sour chicken
= 400 calories
.................................................. .................................................. .............Notes
1. To lose weight: If you lead a sedentary lifestyle or exercise little you need three meals of 400 calories for a total of 1,200 calories a day. Keep it for 2 weeks and you can lose up to 5 kg in 2 weeks (if you are very active and exercise more than 60 'a day, choose four meals).
2. To reach and maintain a normal weight: Consume four meals of 400 calories for a total of 1,600 calories a day (the ratio is ideal for a woman of average height, who exercises regularly and wants to stay at her weight). If you are very active, you need five meals.
XLS Files
SUPPLEMENTS CALCULATOR.xlsx
KATANOMH THERMIDON-4.xlsx
KATANOMH THERMIDON-3.xlsx
KATANOMH THERMIDON-2.xlsx
KATANOMH THERMIDON-1.xlsx
KATANOMH BAROUS.xlsx
6-MEAL-
5-MEX -7-DAYS-2700-KCAL.xlsx
5-MEALS-7-DAYS-2250-KCAL.xlsx
5-MEALS-7-DAYS-2250-KCAL-A3.xlsx
5-MEALS-7-DAYS-1400-KCAL. xlsx
5-DIET CALCULATORS.xlsx V2
4-DIET TOOLS.xlsx V2
30-DIATROFIKES EXISOSEIS.xlsx
3-DIET CALCULATORS.xlsx
Source - reblog and links
https://notdietbutnutrition.blogspot.com/
https./dblog.splsb. com / p / blog-page_726.html
https://medlabgr.blogspot.com/
https://www.youtube.com/channel/UCIFhL_BGnJU42OjhsJ_6XPA
http://www.preventionmag.gr
With the lens of 400 calories
It is indeed very difficult to calculate calories per serving. In fact, in a study where the volunteers tried to guess how many calories they are burdened with, the appetizers of the restaurants fell out by up to 100%. Here are 3 ways to learn to eat 400 calorie meals wherever you are.
1. See portions as balls. To calculate how many calories a meal has, you need to know how much food is on your plate. At home you can weigh and measure with the help of cups, but when you eat outside there are the following tricks to not fall out.
* The tip of the thumb or 1 small ball = 1 tbsp. (eg oil, jam)
* The tip of the thumb until the first joint or 1 large ball = 1 tbsp. (eg butter)
* Thumb or 2 large balls = 2 tbsp. solid food (eg nuts) or 30 g. wet (eg salad dressing)
* 1 handful or golf ball = 1/4 cup. (eg legumes)
* Open palm or hockey disc = 90 gr. (eg cooked meat, poultry or fish)
* Tennis ball = 1/2 cup. (eg fruit)
* Your fist or baseball = 1 cup. (eg vegetables or pasta)
2. Locate the hidden fat and sugar. They insidiously bore into your meal and load it with extra calories. When cooking at home, use low-fat products (in milk, cheese or dressing). When you eat out this tactic is more difficult. Pay attention to the signs that your food is full of fat: plenty of oil on the plate, intense gloss or white coating on foods that are not naturally white. Finally, keep in mind that sugar is abundant in soft drinks, desserts and sweets, but also in foods you do not suspect such as ketchup and crackers. Read the labels to find hidden sources of sugar (eg high fructose corn syrup) and learn to prefer the "sugar-free" versions.
3. Divide your plate into 6 parts. Sure you can lose a piece of chocolate pie and say you ate a 400 calorie meal, but you will satisfy your hunger for longer and eat healthier if you combine the right vegetables, fruits, proteins and cereals. For a balanced diet and without ... math, divide your plate into 6 equal parts: one with protein, two with cereals and the other three with vegetables and fruits. This trick does not work for all meals, but use it as a guide to eat in a way that fills you with energy and health.
Count the calories here Α-Λ Μ-Ω
Breakfast
Hot cereal
Boil 1 tbsp. milk with 1% or 2% fat and add 1/4 cup. cereal. Cover and simmer for 10 minutes, stirring occasionally. Garnish with 2 tbsp. walnuts and 1/4 cup. dried peaches.
Total: 380 calories
Egg sandwich
You open a wholemeal bun in two. Fill with 1 hard-boiled egg, which you will have cut into slices, 1 tbsp. light mayonnaise, 2 slices of tomato and 2 lettuce leaves. Accompany with coffee and 1 cup. milk 2%.
Total: 410 calories
Smoothie
Beat the following ingredients in the mixer: 1 cup. milk with 1% or 2% fat, 1/4 cup. oat flakes, 1 small banana, 1/2 cup. strawberries and 1 tbsp. peanut butter.
Total: 390 calories
Cornmeal pancakes
Mix well 1/2 cup. corn flour, 1/2 cup. flour, 1/2 tbsp. baking powder and 1/4 tbsp. salt in a bowl. Add 3/4 cup. milk with 0 or 2% fat, 1 large egg, 1 tbsp. sunflower oil, 2 tbsp. honey and 1/2 tbsp. vanilla. Heat a wide pan over medium heat and grease it with cooking fat. Calculate 1/4 cup. for baking all the pieces. Bake each pancake until the blisters burst and it looks ready but not crunchy. You turn them to be baked upside down (the mixture is for 8 crepes. 1 serving = 2 crepes)
Total: 240 calories per serving. Garnish with 1 cup. strawberries and 170 gr. lean yogurt to reach 400 calories.
Pizza vegetarian
Preheat the oven to 200 ° C and get a ready-made pizza base. Heat in a pan 1 tbsp. olive oil, add 1 tbsp. sliced mushrooms and 1 tbsp. onion in slices and mix well. Cover and leave for 3 '. Remove the lid and let them cook for another 10 minutes or until almost all the liquids have evaporated. Add 1/4 tbsp. salt and remove from the heat. Smear the base of the pizza with 1/2 cup. tomato sauce and then cover with 1 tbsp. grated semi-buttered mozzarella and 1/4 cup. grated Parmesan. Spread the mushrooms with the onions on top. Bake for 25 'or until you see that the pizza has taken on color and the cheese has melted.
Total: 400 calories the 2 pieces of
Spaghetti with tuna
Stir in a pan 2/3 cup. boiled spaghetti, 1/2 cup canned tuna in drained water, 1/4 cup. grated cheddar cheese with low fat, 1 diced tomato, 2 tbsp. grated onion, 1 tbsp. mayonnaise light. Bake in a preheated oven for 15 '.
Total: 390 calories
Chef's salad
Stir 2 tbsp. green vegetables with 90 gr. turkey and pork ham, cut into thin strips, 5 sliced olives, 1 diced tomato, 1/2 chopped green pepper and 1 tbsp. sliced almonds. Mix with 1 tbsp. balsamic vinegar and 1 tbsp. olive oil. For dessert, choose 1/2 cup. frozen yogurt (frozen).
Total: 410 calories
Sandwich with grilled chicken and pesto
You put 90 gr. (as much as your palm) roasted chicken, 2 slices of tomato and 1 tbsp. pesto in two slices of wholemeal toast. Accompany with 1 cup. boiled broccoli with 1 tbsp. fat-free vegetable dressing.
Total: 410 calories
Chinese soup
Boil 1 tbsp. chicken or vegetable broth. Add 1 cup. chopped spinach, 85 gr. tofu (around 1/4 of the box), 60 gr. noodles and continue cooking until the noodles are cooked. If you find it in your neighborhood, add the Japanese spice mix with seaweed and sesame for extra calorie-free flavor. Accompany with crackers or cookies (for dessert) 100 calories.
Total: 390 calories
Dinner
Spicy bean soup
Soak about 1 1/2 cups. black beans dried in the evening. The next day you strain them and put them in a pot with 5 cups. water, 1 cup chopped onion, 250 gr. chopped sweet potatoes, 1 tbsp. tomato sauce and 2 cloves of crushed garlic. Cover and let them cook on low heat for 4 hours or until the beans are done. Add salt and black pepper, preferably. Garnish with 6 tbsp. mixture of four cheeses, 6 tbsp. 2% yogurt and 6 tbsp. coriander.
Total: 240 calories per serving (1 cup). Accompany with 2 tortillas and a small green salad for 390 calories per meal.
Shrimp teriyaki
Stir 1 tbsp. boiled wholemeal spaghetti with 110 gr. boiled shrimp (cleaned), 1 tbsp. boiled broccoli and 2 tbsp. sauce teriyaki. Garnish with 1/4 cup. Brown.
Total: 390 calories
Chicken with mustard and molasses
Preheat the oven to 200 0C. Put in a pan 900 grams. skinless chicken breast fillets (if they are large, cut them in half). Pour chopped onion on top. Stir 1/4 cup. mustard and 1/4 molasses and spread the fillets. Bake for 25 'or until they are done, turning them on the other side in the middle of the year. (Enough for 4 servings - one serving is about 110 g of chicken)
Total: 280 calories per serving. Serve with baked potatoes: Cut half a potato into slices, add 1/2 tbsp. olive oil and spices and cook until crispy for 20 'to 30' for a 380 calorie meal.
Mixed vegetable salad
Stir in 1/2 cup. canned beans drained with 2 tbsp. lettuce, 30 gr. Roquefort, 1 tomato, 1/4 chopped cucumber and 1/2 cup. croutons simple. Fill with 1 tbsp. olive oil, 1 tbsp. balsamic and spices preferably.
Total: 400 calories per serving
Roasted salmon You cook a salmon fillet according to the instructions on the package. Accompany the salmon fillet with 1/2 cup. black rice and 1 tbsp. mixed vegetables (eg broccoli, potatoes and carrots).
Total: 310 calories
Snack
Biscuits with milk
Dip 5 biscuits stuffed in a cup of 2% or 0% milk.
Total: 370 calories
Pie with iced yogurt
Preheat the oven to 180 C. Grind digestive biscuits or petit fours until you fill 1 cup. with debris. Hold 1 tbsp. aside and mix the remaining crumbs with 3 tbsp. melted butter without salt. Spread by pressing the mixture well to cover the whole pan, bake for 10 minutes and leave the base to cool completely. Stir gently 170 gr. fruit yogurt (about two cups) of your choice with 2 cups. whipped cream 0%. Spread the mixture with a fork on the base, cover and let it freeze in the freezer for at least 3 hours. Take the pie out of the freezer 30 'before serving. Garnish with fruit of your choice in small pieces. Cut it into 8 equal pieces.
Total: 210 calories (per serving). Enjoy it with 1/4 cup. 2% milk where you have melted 3 pieces of dark chocolate to reach 400 calories.
Melted brownies Preheat the oven to 200 ° C. Cover a pan with 24 cases (special for muffins) with cooking spray to prevent it from sticking. You pour 550 gr. ready mix for chocolate brownies in a bowl. In another bowl, beat 2 eggs, 1 egg yolk and 1/4 cup. light mayonnaise with mixer at high intensity for 2 '. Add to the mixture for the brownies together with 1/2 cup. melted butter without salt. Fill all the molds up to the top. Bake for 10΄ and then unmold them immediately. (You make 12 servings / 1 serving = 2 brownies)
Total: 300 calories. Enjoy it with 1 glass of 1% milk or 2% fat for 400 calories.
Chips and guacamole
Mash 1/4 cup. avocado with 1/4 cup. Red sauce. Serve with 60 gr. tortilla chips (about 20).
Total: 400 calories
Popcorn & beer
Prepare 4 cups. popcorn with light butter. Mix with 2 tbsp. grated parmesan, 2 tbsp. cashews and 2 tbsp. dried grapes. Serve with 350 ml light beer.
Total: 410 calories
In the buffet
Roasted turkey
2 slices of roasted turkey breast, 1 tbsp. turkey sauce.
90 calories
Turkey breast is the leanest meat.
Grilled cod
110 g. grilled cod, 1 tbsp. oil and lemon sauce.
230 calories
Consume it without sauce to save half the calories
Roast pork
Feta 85 g.
210 calories
Pay attention to the portion, it has more fat than the pork that you buy yourself.
Beef rib
Feta 85 gr.
170 calories
If it has a sauce, let it "run" before serving it on your plate to save calories.
Fried chicken
1 breast.
360 calories
1 boot.
190 calories
Skin, butter and frying provide more calories.
Rice pilaf
1 tbsp.
230 calories
Oil and other ingredients weigh more calories than plain white or black rice.
Small bun
90 calories
A small bun weighs around 30 grams. and it should fit in your handful.
Candied carrots
½ fl.
110 calories
The icing with 80 calories is an initially low calorie choice.
Potatoes
λ fl.
90 calories
Potatoes will have more calories if they swim in the oil.
Smart combinations of 400 calories2 slices of roasted turkey
+ 1 tbsp. turkey sauce
+ 3/4 cup beans
+ 1/2 cup baked potatoes
+ 1 small bun
= 405 calories
110 g. grilled cod
+ 1 tbsp. lemon oil
+ 1/4 cup. candied carrots
+ 1/2 cup. rice pilaf
= 400 calories
In Italian
Lasagna with minced meat (300 g)
420 calories
Size punch plus a golf ball
Penne with vodka
1 tbsp. pennies (210 calories)
1/2 cup vodka sauce (140 calories)
350 calories
Fried squid
1/2 cup.
400 calories
Spaghetti with meatballs
1 tbsp. spaghetti (220 calories)
2 (85 grams) meatballs (110 calories)
1/2 cup. tomato sauce (80 calories)
410 calories
Beef marsala390 calories
The beef should be the size of a palm and the mushrooms the size of a golf ball.
Mozzarella
sticks 4 sticks (300 calories)
6 tbsp. red sauce (90 calories)
390 calories
In Chinese
Steamed Vegetable Dumpling
2 pieces
110 calories
Spicy & Sour Soup
1 tbsp.
80 calories
Sweet and sour chicken
1/2 cup
290 calories
Kung Pao Shrimp
1/2 cup.
130 calories
Steamed white rice 1/2 cup
100 calories
Smart combinations of 400 calories
1 cup. soup
+ 2 dumplings
+1/2 tbsp. white rice
+1/2 shrimp Kung Pao
= 420 calories
2 dumplings
+1/2 cup. sweet and sour chicken
= 400 calories
.................................................. .................................................. .............1. To lose weight: If you lead a sedentary lifestyle or exercise little you need three meals of 400 calories for a total of 1,200 calories a day. Keep it for 2 weeks and you can lose up to 5 kg in 2 weeks (if you are very active and exercise more than 60 'a day, choose four meals).
2. To reach and maintain a normal weight: Consume four meals of 400 calories for a total of 1,600 calories a day (the ratio is ideal for a woman of average height, who exercises regularly and wants to stay at her weight). If you are very active, you need five meals.
XLS Files
SUPPLEMENTS CALCULATOR.xlsx
KATANOMH THERMIDON-4.xlsx
KATANOMH THERMIDON-3.xlsx
KATANOMH THERMIDON-2.xlsx
KATANOMH THERMIDON-1.xlsx
KATANOMH BAROUS.xlsx
6-MEAL-
5-MEX -7-DAYS-2700-KCAL.xlsx
5-MEALS-7-DAYS-2250-KCAL.xlsx
5-MEALS-7-DAYS-2250-KCAL-A3.xlsx
5-MEALS-7-DAYS-1400-KCAL. xlsx
5-DIET CALCULATORS.xlsx V2
4-DIET TOOLS.xlsx V2
30-DIATROFIKES EXISOSEIS.xlsx
3-DIET CALCULATORS.xlsx
Source - reblog and links
https://notdietbutnutrition.blogspot.com/
https./dblog.splsb. com / p / blog-page_726.html
https://medlabgr.blogspot.com/
https://www.youtube.com/channel/UCIFhL_BGnJU42OjhsJ_6XPA
http://www.preventionmag.gr
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