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12 High-Protein Meals Under 400 Calories For Veggies

12 High-Protein Meals Under 400 Calories For Veggies

Whether you’re a vegetarian, vegan, or simply someone who’s trying to eat more healthy foods, it can be challenging to get enough protein when you’re cutting calories. Thankfully, it’s not completely impossible. By doing some careful research and discovering new recipes, you can begin to incorporate protein-packed meals into your diet without going over your calorie limit.

The key for finding high-protein foods that are still healthy is to be mindful of what you’re eating, the ingredients you’re using, and when you’re eating. If you can do each of these things, you’ll be successful.

Without further ado, here are 12 recipes that are worth trying.

1. Spinach and Sun-Dried Tomato Omelet Sandwich

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    Talk about yummy! This breakfast sandwich has only 149 calories and comes with 22.8 grams of protein. It’s both nutritious and delicious.

    2. Kale, Chickpea, and Fennel Salad

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      Okay, so a kale, chickpea, and fennel salad may not sound super tasty, but you can’t forget the dressing. When you include the orange vinaigrette, you get a delicious lunch that has 398 calories and 22.1 grams of protein.

      3. Vegetable and Egg Muffins

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        Checking in at roughly 90 calories per serving, these vegetable and egg muffins are perfect for a Sunday brunch. They look great and taste even better!

        4. Huevos Rancheros

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          Who says you need meat to enjoy huevos rancheros? This healthy version uses a combination of fresh and healthy ingredients. It has only 194.3 calories per serving. Each serving also includes 12.1 grams of protein.

          5. Hummus and Pita

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            Looking to indulge in some hummus, but can’t afford to exceed your calorie limit? Between this chickpea hummus and whole-wheat pita bread, you have the perfect 310 calorie meal.

            6. Cream of Mushroom and Wild Rice Soup

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              Each bowl of this delicious mushroom and wild rice soup is only 180 calories, which means you can sneak in seconds. Despite the low caloric count, it comes with 16.6 grams of protein per serving.

              7. Cauliflower Steaks with Lentils

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                Regardless of whether or not you’ve enjoyed the cauliflower dishes you’ve had in the past, you’re going to absolutely love this one. It has 350 calories and 22 grams of protein. Not bad!

                8. Sweet Potato and Lentil Cakes

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                  What’s better than sweet potato and lentil cakes? Try sweet potato and lentil cakes with lemony avocado sauce. Each serving contains 329 calories and 16 grams of protein.

                  9. Thai Salad and Cauliflower Rice Wrap

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                    These wraps are deceptively good! The incredible thing is that they contain only 330 calories per serving, while somehow packing 22 grams of protein. These are great for an on-the-go lunch or quick dinner.

                    10. Raw Taco Gorilla Wraps

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                      Don’t let the name fool you, these wraps are healthy. However, you still get the taste of traditional tacos. The recipe creator says even meat-lovers enjoy them. They’re packed with protein, healthy fats, vitamins, and iron. Give them a try!

                      11. Kale Goat Cheese Pizza

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                        While everyone else is throwing back greasy pepperoni pizza that leaves them feeling gross and bloated, you can enjoy this wonderful kale goat cheese pizza that has a whopping 27.1 grams of protein per serving (314 calories).

                        12. Cauliflower Pizza with Greek Yogurt Pesto and Grilled Veggies

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                          If you still want pizza, but goat cheese isn’t your thing, try this mouth-watering cauliflower pizza with Greek yogurt pesto and grilled veggies.

                          Eat Healthy, Be Happy

                          While it certainly requires a level of discipline and restraint, healthy eating comes with a long list of benefits. Aside from the obvious benefit of being healthier, you’ll also notice that you feel better and look better too. Ultimately, this means you’ll be able to enjoy a happier lifestyle. Thanks to a number of healthy recipes under 400 calories, it’s now easier than ever to eat well and also be happy and satisfied. Enjoy!

                          Featured photo credit: Yael Malka via buzzfeed.com

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                          Anna Johansson

                          Anna specializes in entrepreneurship, technology, and social media trends.

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                          Last Updated on August 12, 2019

                          12 Best Foods That Improve Memory and Brain Health

                          12 Best Foods That Improve Memory and Brain Health

                          Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                          But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                          I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                          Here are 12 best brain foods that improve memory and brain power:

                          1. Nuts

                          The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                          Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                          Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                          Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                          2. Blueberries

                          Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                          When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                          3. Tomatoes

                          Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                          4. Broccoli

                          While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                          Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                          Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                          5. Foods Rich in Essential Fatty Acids

                          Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                          The body does not naturally produce essential fatty acids so we must get them in our diet.

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                          Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                          6. Soy

                          Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                          Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                          Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                          7. Dark Chocolate

                          When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                          Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                          8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                          Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                          B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                          Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                          Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                          To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                          9. Foods Rich in Zinc

                          Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                          Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                          Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                          10. Gingko Biloba

                          This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                          It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                          However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                          11. Green and Black Tea

                          Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                          Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                          Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                          12. Sage and Rosemary

                          Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                          Try to enjoy these savory herbs in your favorite dishes.

                          When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                          More About Boosting Brain Power

                          Featured photo credit: Pexels via pexels.com

                          Reference

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