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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

                          More by this author

                          Anna Johansson

                          Anna is a freelance writer, researcher, and business consultant.

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                          Last Updated on August 15, 2018

                          7 Amazing Things That Will Happen When You Do Plank Every Day

                          7 Amazing Things That Will Happen When You Do Plank Every Day

                          Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                          Video Summary

                          Why is it important to train up our core strength?

                          There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                          This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                          Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                          In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                          One Exercise, multiple benefits

                          There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                          By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                          When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                          Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                          In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                          What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                          What will happen when you start doing planks every day

                            1. You’ll improve core definition and performance: 

                            Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                            • Transverse abdominis: increased ability to lift heavier weights.
                            • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                            • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                            • Glutes: a supported back and a strong, shapely booty.

                            2. You’ll decrease your risk of injury in the back and spinal column

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                              Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                              Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                              3. You’ll experience an increased boost to your overall metabolism

                                Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                                4. You’ll significantly improve your posture

                                  Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                                  A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                                  A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                                  On top of everything, someone with good posture looks better, healthier, and more confident.

                                  5. You’ll improve overall balance

                                    Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                    6. You’ll become more flexible than ever before

                                      Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                      7. You’ll witness mental benefits

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                                        Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                        How to hold a plank position

                                        1. Get into pushup position on the floor.
                                        2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                        3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                        4. Your head is relaxed and you should be looking at the floor.
                                        5. Hold the position for as long as you can.
                                        6. Remember to breathe. Inhale and exhale slowly and steadily.
                                        7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                        Watch the video if you have any doubt!

                                        Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                          How to improve your plank time gradually

                                          1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                          2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                          3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                          Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                          Who Should Be Cautious Doing The Plank?

                                          You need to be cautious doing Planking exercises if any of these risks apply to you:

                                          • Prolapse
                                          • After prolapse surgery
                                          • Pelvic pain conditions
                                          • Weak or poorly functioning pelvic floor muscles
                                          • Previous childbirth
                                          • Overweight

                                          Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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