Quick meals under 400 calories

If you are concerned about your health and fitness, I recommend that you try to start cooking your own meals, at home. According to recent studies, people who cook at home are more likely to consume healthier foods and eat less, than those who eat out on a regular. I know it’s hard, but let’s try to get there. 

I’m sharing three recipes with you today. These recipes are easy to prepare, under 400 calories, and provide you fiber and protein to ensure satiation throughout the day. They require only a few ingredients, to boot!



1/2 cup of chia seeds

Three cups of water

One cup of raw cashews. (They must have been soaked for two hours and rinsed).

One tablespoon of vanilla extract

Three tablespoons of raw honey or Grade B maple syrup

A pinch of salt.

What to do

  1. Put all of the ingredients, except the chia seeds, in a blender and blend until it's smooth. Once it's smooth, fold in chia seeds and continue to mix slightly. Pour everything into a large bowl and place in a refrigerator overnight.
  2. Serve as breakfast with toppings such as strawberries, blueberries, almonds, raspberries, cashews, raw honey, and sunflower seeds.

Serves - Eight

17g carbs, 13g fat, 5.5g protein, 193 calories.




One scoop chocolate protein powder

One cup of milk of any choice , divided

Half cup of old fashioned rolled oats

Two tablespoons of unsweetened dark cocoa powder

Three to four packets of Truvia or any other dry sweetener of your choice.

Fifteen drops stevia extract (optional, it just to add to the taste)

What to do

  1. Place the cocoa, oats, and Truvia, or any other sweetener, into a large bowl. Ensure that the bowl is microwave-safe. Pour 3/4 cup of milk and mix it with the contents in the bowl. Stir until it becomes a thick sludge. Once you've done this, place in a microwave for two minutes, ten to thirty seconds. If you prefer soft oatmeal, you can give the microwaving an additional twenty to thirty seconds, and if porridge is your preference, then forty to fifty seconds is okay.
  2. Now, pour the stevia extract, protein powder, and the remaining milk in a glass and mix with a spoon, pressing and stirring till everything is dissolved. Pour this mixture over the oatmeal and stir till everything is well mixed. Now enjoy your meal.

Serves - 1

Nutrition Score Per Serving - 53g Carbs, 6g Fat, 27g Proteins, 353 calories




One cup of cooked quinoa

Half cup of minced red pepper

Half cup of hummus (you can add more for garnishing)

Two chopped scallions

Two minced celery stalk

Tomato Slices

Half tablespoon of olive oil

Salt and pepper to taste

What to do

  1. Mix the hummus, quinoa, scallions, red pepper and celery in a medium bowl. Add pepper and salt as seasoning.
  2. Get a medium-high heat going and place a non-sticky pan on top it. Once the pan is heated, pour in the olive oil.
  3. Now, make the quinoa mixture into palm-sized patties, then put in the oil and fry until it turns brown. Do this in batches and make sure the patties doesn't exceed three to four minutes per side. Also make sure that you do not over crowd the pan. You can serve with more tomato slices and hummus.

Serves - 4

Nutrition Score Per Serving - 43g carbs, 13.5g fat, 11g protein, 333 calories.