With our weight loss pills and diet plans most patients lose 2-5 lbs a week And they still are able to eat great tasting foods like pasta, lasagna, ice cream (sugar-free) and even cake (we have great recipes if you like to bake). If you need help losing weight call us for your free consultation. Call us at 215-821-7336
Here are 11 fantastic recipes all under 400 calories per serving to help you lose weight and burn belly fat.
Southwestern Stuffed Pork Chops and Sweet Potatoes*
- Ingredients:
- Pork loin chops – 4 of them, 1 inch thick
- Cornbread stuffing mix – 4 ounces
- Low-sodium chicken broth – 2 tablespoons
- Orange juice – 1/3 cup
- Pecans – 1 tablespoon finely chopped
- 4 sweet potatoes
- 2 tablespoons of orange juice concentrate
- 1/4 cup of sugar substitute like Stevia
- Let’s begin making this tantalizing dish by cutting a horizontal split in the side of each chop so that you form a pocket for the stuffing. Mix together the stuffing with the broth, orange juice, pecans and orange peel. Stuff the pockets with the stuffing and place in a 9 x 13″ glass baking dish. Next peel your sweet potatoes into 1 inch cubes and put them in an 8 in.² baking dish. Then we can borrowing your orange juice concentrate and Stevia and pour this over the sweet potatoes. And placed both the pains in an oven set at 350°F and bake until the potatoes are nice and tender and the pork chops are cooked thoroughly. This normally takes anywhere from 45 – 60 minutes. This makes 4 servings each with about 390 calories.
Barbecue Pork Chops*
- Ingredients:
- 4 pork chops each approximately 1 inch thick
- Onion finely chopped – 1 cup
- 2 tablespoons of vinegar
- Canola oil – 1 tablespoon
- Dry mustard – ½ teaspoon
- Worcestershire sauce – 1 tablespoon
- Black pepper – 1 teaspoon
- Stevia – 1 tablespoon
- Paprika – 1/2 teaspoon
- Baked potatoes – 2 medium-sized potatoes
- Coleslaw: 2 cups of coleslaw mix combined with 1/2 cup of sugar free ranch dressing.
Let’s begin by scoring the edges of the pork chops and place them into a large baking pan and set this on the side. Combine all of the other ingredients together and mix them well. Next pour them over the pork chops and make sure that your chops are thoroughly coated. Then cover and chill the pork chops for 2 – 4 hours. Grill your chops until they are cooked thoroughly and be sure to baste them while they are grilling. Serve your pork chop with half of a big potato in the coleslaw boats topped with your ranch dressing. This makes approximately 4 servings each having about 390 calories.
Tuna Casserole – Slow Cooker Style*
- Ingredient:
- Tuna in water – 16 ounces
- Low-sodium cream of mushroom soup – 20 ounces
- Skim milk – 1 cup
- Fresh parsley chopped – 2 tablespoons
- Sliced mushrooms 8 ounces
- Thawed frozen mixed vegetables – 16 ounces
- Thawed frozen broccoli carrots and cauliflower – 16 ounces
- Cooked egg noodles – 10 ounces
- Sliced almonds toasted – 1/4 cup
Mix together your soup, parsley, skim milk, tuna, and vegetables and mix in the noodles. Pour this into a greased slow cooker and top with the almonds, cover it and cook on low for 7 – 9 hours or on high for 3 – 4 hours. This makes approximately 6 servings each having about 364 calories.
Broccoli Fish Bake*
- Ingredients:
- Fat-free sour cream – 1 cup
- Low-fat mayonnaise – 1 cup
- Dried onion – 1 tablespoon
- Lemon pepper – 2 teaspoons
- White pepper – 1/4 teaspoon
- Celery flakes – 1 tablespoon
- Dried parsley – 1 tablespoon
- Lemon juice – 2 teaspoons
- Black pepper – 1/8 teaspoon
- Broccoli – 20 ounces
- Lemon juice 2 tablespoons
- Catfish fillets – 6
- Breadcrumbs – 1/4 cup
Mixed together your sour cream, mayonnaise, dried onion, lemon pepper, white pepper, celery flakes, dried parsley, lemon juice and black pepper and put them on the side. Next spread your broccoli in a shallow casserole dish and pour over top 1 tablespoon of your lemon juice. Layer your fish fillets on the broccoli and then spread the sour cream mixture. Sprinkle your breadcrumbs over top of this and the remaining lemon juice. Cover this and bake it at 350°F for approximately 45 minutes and then uncovered for an additional 15 minutes until its brown. This makes approximately 6 servings each having about 372 calories.
Tuna Broccoli Roll Ups*
- Ingredients:
- Skim milk – 1/4 cup
- Lemon juice – 1 tablespoon
- Low-sodium cream of mushroom soup – 1 can
- Drained tuna – 7 ounces
- Broccoli – 10 ounces
- Low-fat shredded cheddar cheese – 4 ounces
- Whole wheat tortillas – 3 tortillas 8 inches each
- Chopped tomato – 1 cup
Combine your mushroom soup, lemon juice and skim milk. Mix together your broccoli, tuna ends one half of the cheese in a separate bowl. Next star three-quarter cup of the soup mixture into your tuna. Divide this mixture evenly among the tortillas and roll them up. Stir the tomatoes into the remaining soup mixture and spoon this over top of each individual rollup. Place the rollup in a greased baking dish and bake them covered at 350°F for 35 – 40 minutes. Top the center of each tortilla with the remaining cheese and then return it to the oven and bake for approximately another 5 minutes uncovered. This makes three servings each having about 398 calories.
Pasta with Fish And Vegetables*
- Ingredients:
- Olive oil – 2 tablespoons
- Cubed salmon fillets – 12 ounces
- Cubed cod fillets – 12 ounces
- Minced garlic – 1 teaspoon
- White wine – 1/2 cup
- Minced onion – 1/2 cup
- Chopped red bell pepper – 1 cup
- Chopped green bell pepper – 1 cup
- Broccoli florets – 1 cup
- Dried oregano – 1/2 teaspoon
- Dried rosemary – ½ teaspoon
- Dried parsley – 1 teaspoon
- Whole-wheat fettuccine cooked – 8 ounces
- Parmesan cheese shredded – 6 tablespoons
Let’s begin this amazing recipe by heating oil in a skillet and then add the fish and garlic and sauté for a few minutes until it’s almost cooked all the way through. Next we add the wine, vegetables and spices and continue to cook until the sauce has been reduced by about half. Then serve over top of the pasta and garnish it with your Parmesan cheese. This makes 6 servings each having about 383 calories.
Salmon with Mediterranean Relish*
- Ingredients:
- Black pepper – 1/2 teaspoon
- Salmon fillets – 1 pound
- Ground cumin – 2 teaspoons
- Uncooked instant brown rice – 2 cups
- Water – 2 1/4 cups
- Asparagus – 1/2 pound
- Diced tomatoes – 2 cups
- Chopped green olives – 1/4 cup
- Chopped fresh basil – 2 tablespoons
First we are going to heat our oven to 425°F then coat a large baking sheet with nonstick olive oil spray. Next we are going to sprinkle the black pepper on both sides of our salmon fillets and rub the cumin, using about ½ teaspoon for each fillet, in to the meaty side of your salmon. Place the salmon with the skin down on your baking sheet that is been sprayed with her olive oil. Roast this for approximately 10 minutes until the fillets are tender when you stick a fork in them. While your salmon is roasting combine your brown rice and 2 1/4 cups of water in a microwave safe bowl with the lid cover and microwave on high for about 5 minutes then let this sit for approximately 5 minutes. And then flip it with a fork. Place the asparagus in a microwave safe dish with a lid. Cover and microwave on high for 3 minutes until it’s crisp and tender. Let’s make the relish by combining your tomatoes, basil and olives in a medium bowl and toss to combine everything. Serve the salmon with the relish spooned over top in the rice and asparagus on the side. This makes about 4 servings each having approximately 360 calories.
Salmon Vegetables and Everything Else*
- Ingredients:
- Uncooked instant brown rice – 2 cups
- Low-sodium chicken broth – 2 cups
- Zucchini sliced thinly – 1 1/2 cups
- Shredded carrots – 1 1/2 cups
- Sliced red bell pepper – 1 1/2 cups
- Sliced mushrooms – 8 ounces
- Salmon fillets – 1 pound
- Black pepper – 1/2 teaspoon
- One lemon sliced
We are going to start by heating a grill to medium heat and spray for large pieces of heavy-duty aluminum foil with nonstick olive oil spray. Then in a bowl mix together the broth and rice and let this stand until most of the broth is absorbed, this usually takes about 5 minutes. Then stir in your vegetables. Place your salmon filet in the center of each piece of aluminum foil and sprinkle with your black pepper and placed the lemon slices over top. Place the rice mixture around the fish and fold up the foil and bring the edges together. You should fold over several times to seal it. Fold in the ends allowing some room for your rice to expand and then place it on your grill until your salmon is thoroughly cooked. This can take anywhere from 10 – 15 minutes. This makes 4 servings each having about 395 calories.
Hungry Man Catfish Creole*
- Ingredients:
- Unsalted grass fed butter – 2 tablespoons
- Chopped onion – 1/2 cup
- Chopped celery – 1 cup
- Chopped green bell pepper – 1 cup
- Minced garlic – 1/2 teaspoon
- No salt added tomatoes – 2 cups
- Sliced lemon – 1 lemon
- Worcestershire sauce – 1 tablespoon
- Paprika – 1 tablespoon
- Bay leaf 1
- Dried thyme – 1/4 teaspoon
- Tabasco sauce – 1/4 teaspoon
- Catfish fillets – 2 pounds
- Cooked brown rice – ½ cups
- Cauliflower florets steamed until their crisp and tender – 2 pounds
We are going to start by melting the butter in a large skillet over medium heat. Then add in the onion, green bell pepper, garlic and celery and cook until everything is soft. Next add the tomatoes and their liquid and make sure that you break the tomatoes with a spoon. Next add the lemon slices, Worcestershire sauce, paprika, bay leaf, dried thyme and Tabasco sauce. Start this occasionally while cooking everything For approximately 15 minutes or until the sauce is slightly thickened. Make sure that while it’s cooking that you use a spoon and press the fish pieces down a bit into the sauce and spoon over that great tasting sauce over top of your fish. This way the fish will absorb that great tasting flavor of the sauce. Then cover the pan and simmer gently until the fish flakes when you stick a fork in it. Remove the bay leaf and serve over your hot cooked rice with your steamed cauliflower. This makes 6 servings each having about 360 calories.
Tuna Gumbo*
- Ingredients:
- Cooked brown rice – 2 cups
- Tuna – 13 ounces
- Cut okra – 10 ounces
- No salt added stewed tomatoes – 2 cups
- No salt added tomato paste – 8 ounces
- Diced green chilies – 4 ounces
- Onion that is cut very fine – 1 cup
- water – 1 cup
Of course you are going to first cook your rice and then mixed together all of the ingredients, except for the rice, and cook them in a large saucepan until the okra is totally cooked. And when the okra is caulked you can serve everything over top of your rice. This makes 4 servings each having about 350 calories.
Salmon and Pasta Caesar Salad*
- Ingredients:
- Whole-wheat pasta – 8 ounces
- Canned salmon broken into pieces – 16 ounces
- Thinly sliced zucchini – 1/4 cup
- Thinly sliced celery – 1/4 cup
- Pimento – 1 cup
- Olive oil – ¼ cup
- White wine vinegar – 1 tablespoon
- Dijon mustard – 1/2 teaspoon
- Lemon juice – 1/2 teaspoon
- Garlic powder – 1/8 teaspoon
- Lettuce leaves
Start this delicious recipe by cooking your pasta as you normally would and set this on the side and let it cool down in large bowl. Then you’re going to combine your canned salmon, zucchini, pimento and olive oil and mix this together nicely with your pasta. Then combine the following ingredients in a blender and blend them until they are nice and creamy, blend the white wine vinegar, Dijon mustard, lemon juice and garlic powder. For this over top of your pasta combination and mix everything together nicely and then cover it and put it in your refrigerator and let it chill for several hours. When you are finally ready to enjoy this fantastic register be just take your lettuce leaves and put them on a plate and spoon over top your pasta combination. This makes 4 servings each having approximately 356 calories.
*These recipes are taken from a great cookbook by Dick Logue called 500 400 – Calorie Recipes. It has lots of great low calorie recipes and should definitely be in your kitchen.
