400 Calorie Fix

7-Day Sample Meal Plan

Are you looking for an easy entry into the 400-calorie lifestyle that virtually guarantees the pounds
will come off? Here, weve taken a no-brainer approach to dropping pounds (eat 400-calorie meals)
and made it a cinch for you and your waistline. Weve done all the work for you, pulling together a
simple 1-week plan with four 400-calorie meals each daythe right way to eat to lose weight while
staying satisfied.

Day 1

Breakfast: Kashi GoLean Cereal

Start with 1 cup Kashi GoLean cereal (140), top with 1 cup low-fat or fat-free milk (100), and sprinkle with
1 cup blueberries (80).
Pair with 1 hard-boiled egg on the side (80).
Total: 400
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Lunch: Deli Sandwich

Start with 2 slices whole wheat bread (140) and fill with two 1 oz slices lean roast beef (120), two 1 oz slices
deli turkey breast (60), 2 leaves lettuce (10), 2 slices tomato (10), and 1 tsp deli mustard (5).
Pair with cup fresh fruit salad on the side (50).
Total: 395
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Dinner: Amys Cheese Pizza

Heat up an Amys Cheese Pizza and eat 1/3 of it (290).
Enjoy with 1 cup cubed cantaloupe (50) and 2 graham cracker squares (60).
Total: 400
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Snack: Pita Chips

Have 12 whole wheat pita chips (140) spread with cup hummus (100).
Pair with 10 olives (100) and 10 baby carrots (40).
Total: 380

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Day 2

Breakfast: Fiber One Honey Clusters

Start with 1 cup Fiber One Honey Clusters (160), top with medium sliced
banana (50) and 2 Tbsp chopped walnuts (or other nut if you prefer) (100),
and pour 1 cup low-fat or fat-free milk on top (100).
Total: 410
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Lunch: Lean Cuisine Steak Tips Dijon

Heat up 1 serving of Lean Cuisine Steak Tips Dijon (280).
Pair with a small salad of 1 cup lettuce, 1 tsp walnuts, and salad dressing spray (40).
Enjoy 1 cup blueberries for dessert (80).
Total: 400
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Dinner: Grilled Mahi Mahi

Grill 4 oz mahi mahi (120) and serve with 1 cup broccoli sauted in 1 tsp olive oil (70).
Pair with 1 medium whole wheat roll spread with 1 tsp butter (130).
Have a 16 oz cappuccino made with 8 oz fat-free milk for dessert (80).
Total: 400
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Snack: Honey Wheat Pretzels

Enjoy 8 honey wheat pretzels (110) with 2 Tbsp almond butter (200).
Wash it down with 1 cup cranberry-raspberry juice drink (110).
Total: 420

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Day 3

Breakfast: English Muffin with Nut Butter

Toast 1 whole wheat English muffin (130) and spread with 4 tsp peanut or
almond butter (130), then top with medium sliced banana (50).
Pair with 1 cup low-fat or fat-free milk (100).
Total: 410
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Lunch: Progresso Hearty Black Bean with Bacon Soup

Heat up 1 cup Progresso Hearty Black Bean with Bacon Soup (160).
Eat with 1 Pepperidge Farm 100-Calorie Pack Cheddar Goldfish (100), 1 cup raw broccoli florets with 1 Tbsp
fat-free ranch dressing (40), 1 cup watermelon chunks (50), and 2 Nabisco Ginger Snaps (60).
Total: 410
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Dinner: Grilled Chicken Sandwich

On a medium whole wheat roll (100), place 3 oz grilled chicken breast (140), cup roasted peppers (20),
2 lettuce leaves (10), 2 tomato slices (10), 1 Tbsp salsa (0), and 1 Tbsp guacamole (30).
Pair with cup coleslaw on the side (50) and have 1 cup strawberries for dessert (50).
Total: 410
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Snack: Cheese Lovers Snack

Slice 1 oz Cheddar (110) and 1 oz Brie (100).
Serve with 4 reduced-fat Triscuits (70).
Enjoy with one 5 oz glass white or red wine (120) .
Total: 400

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Day 4

Breakfast: Kelloggs Special K Blueberry Cereal

Start with cup Kelloggs Special K Blueberry cereal (100) and top with an 8
oz reduced-fat milk box (120).
Enjoy with 2 peaches (120) and 10 whole almonds (80).
Total: 420
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Lunch: McDonalds Premium Southwest Salad with Grilled Chicken

Order 1 McDonalds Premium Southwest Salad with Grilled Chicken (320) and top with 1 packet of
McDonalds Newmans Own Low Fat Family Recipe Italian Dressing (60).
Total: 380
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Dinner: Weight Watchers Smart Ones Chicken Santa Fe

Heat up 1 Weight Watchers Smart Ones Chicken Santa Fe (140).
Eat with 1 cup Healthy Choice Old Fashioned Chicken Noodle Soup (100) and one 6 whole wheat tortilla
(120).
Enjoy cup cubed cantaloupe for dessert (25).
Total: 385
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Snack: Chips and Quick Guacamole

Serve 2 oz tortilla chips (about 20) (280) with cup salsa (20) mixed with cup mashed avocado (100).
Total: 400

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Day 5

Breakfast: English Muffin with Butter

Toast 1 whole wheat English muffin (130) and top with 2 tsp whipped butter (50).
Serve with 1 cup plain low-fat or fat-free yogurt (150) topped with 1 cup sliced
strawberries (50) and 1 tsp honey (20).
Total: 400
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Lunch: Grilled Cheese Sandwich

Place 2 slices American cheese (140) between 2 slices white bread, (130) and spread 1 tsp unsalted butter
(30) on the outside of the bread. Grill in a nonstick pan, placing a pot lid on top of the sandwich to trap the
heat.
Enjoy with two Chips Ahoy cookies (110).
Total: 410
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Dinner: Grilled Salmon

Cook a 4 oz raw salmon fillet brushed with 1 tsp Mrs. Dash Spicy Teriyaki 10-Minute Marinade (250) on the
grill or stove top.
Serve with 1/2 cup cooked brown rice (110) and 2 cups spinach sauted with 1 minced clove garlic in 1 tsp
peanut oil (60).
Total: 420
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Snack: Cupcake
Enjoy one 2.5 oz yellow cupcake with 2 Tbsp chocolate frosting from a bakery.
Total: 380

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Day 6

Breakfast: Hot Cereal

Bring 1 cup low-fat or fat-free milk to a boil (100), then add 1/4 cup grain
cereal (such as Bobs Red Mill 7 Grain or 10 Grain) (140). Cover, simmer, and
cook 10 minutes, stirring occasionally. Top with 2 Tbsp pecans (90) and 1/4
cup dried apricot halves (50).
Total: 380
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Lunch: Cosi Salad

At a Cosi restaurant, order Our Lighter Side Signature Salad (with light dressing, no bread).
Total: 370
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Dinner: Chicken Fajita

Fill one 7 flour tortilla (140) with 3 oz grilled chicken breast (110) and cup grilled bell peppers and
onions (90). Top with 2 Tbsp salsa (10) and 2 Tbsp guacamole (40).
Total: 390
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Snack: Dark Chocolate

Enjoy one 2.6 oz dark chocolate candy bar.
Total: 390

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Day 7

Breakfast: Bagel Egg Sandwich

Scoop out one 4 whole wheat bagel (230). Fill with 1 sliced hard-boiled egg
(80), 1 Tbsp Miracle Whip Light (40), 2 tomato slices (10), and 2 lettuce leaves
(10). Serve with a large coffee and 3 oz low-fat milk (40).
Total: 410
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Lunch: Easy Office Lunch

Microwave one Lean Cuisine Chicken Tuscan Panini (320).
Pair with 3/4 cup grapes for dessert (83).
Total: 370
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Dinner: Chefs Salad

Combine 2 cups mixed greens (20) with 1 oz slice each turkey, ham, and roast beef, cut into thin strips
(120); 5 sliced olives (50); 1 tomato, diced (20); 1/2 green bell pepper, diced (10); and 1 Tbsp sliced almonds
(30). Toss with 1 Tbsp balsamic vinegar and 1 tsp olive oil (50).
For dessert, have one 100-calorie pack of cookies of your choice (100).
Total: 400
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Snack: Oreos
Enjoy 5 Oreos (270) washed down with 1 cup low-fat or fat-free milk (100).
Total: 370

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