400-Calorie Spring And Summer Recipes (2024)

Warmer weather brings cravings for light, low-calorie meals that fill us up and help us look sexy in the season's show-off styles. Welcome spring and summer by stocking your menu with recipes from Prevention's 400 Calorie Fix Cookbook.

Each dish uses simple ingredients and offers two "make it a meal" suggestions for sides and desserts that keep your meal in the 400-calorie range. Remember: eating four 400-calorie meals is a no-fail way to lose weight and rev your metabolism—just in time for sundress season.

Get inspired for breakfast, lunch, and dinner with these eight tasty ideas!

Excerpted from 400 Calorie Fix Cookbook.

Bursting with vibrant colors and flavors, this brunch recipe features a fresh tomato-avocado salsa in place of high-fat hollandaise sauce. If tomatoes are not in season, substitute a bottled tomato-based salsa or use canned diced tomatoes, preferably no-salt-added.

PREP TIME: 20 MINUTES / COOK TIME: 12 MINUTES / SERVINGS: 4

3 plum tomatoes, seeded and chopped
⅓ c chopped Hass avocado (¼ avocado)
2 Tbsp finely chopped red onion
1 Tbsp chopped fresh cilantro
2 tsp fresh lime juice
½ tsp salt
⅛ tsp freshly ground black pepper
2 tsp white vinegar
8 large eggs
8 c baby spinach
4 light (100-calorie) multigrain English muffins, split and toasted
4 Tbsp low-fat plain yogurt

1. COMBINE the tomatoes, avocado, onion, cilantro, lime juice, ¼ teaspoon of the salt, and the pepper in a bowl. Set the salsa aside.
2. BRING 2" of water to a very gentle simmer in a large skillet. Add the vinegar. Carefully break the eggs into the skillet, holding them just above the water level so they slide in without breaking the yolks. Simmer for 5 to 6 minutes, or until the egg whites are firm and the yolks have barely started to set. One at a time, lift the eggs out with a slotted spoon and place on a plate lined with paper towels to absorb excess water.
3. MEANWHILE, coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add the spinach and cook for 1½ to 2 minutes, tossing often, until wilted. Sprinkle with the remaining¼teaspoon salt.
4. ARRANGE 2 English muffin halves on each of 4 plates. Top each half with ½ cup spinach. Place 1 egg on top of each muffin half. Spoon ½ cup salsa over the eggs and serve with 1 Tbsp yogurt. Serve hot.

NUTRITION (per serving) (1 serving = 2 muffin halves, 2 eggs,½c spinach,½c salsa, 1 Tbsp of yogurt)300 cal, 14 g fat, 3.5 g sat fat, 690 g sodium, 35 g carb, 12 g fiber, 21 g pro, 20% calcium

MAKE IT A 400-CALORIE MEAL:
1. Mexican Hot Chocolate: Combine 2½ c fat-free milk, ¼ c packed light brown sugar, 3 Tbsp unsweetened cocoa powder, and ⅛ tsp ground cinnamon in a medium saucepan over medium heat. Cook, stirring, until the sugar dissolves and the mixture is hot. Divide among 4 cups. Calories: 110; Total Calories: 410
2. Broiled Pineapple: Broil 3 pineapple rings and drizzle with lime juice. Calories: 80; Total Calories: 380

Sweeten weekend brunch with feather-light crêpes that taste like they're straight out of a French café.The key to successful crêpes is a pan that allows the crêpes to release easily without sticking.Crêpes can be made ahead of time, separated with foil, parchment, or waxed paper, thenwrapped and refrigerated until ready to use.Fill with ripe fruit and a decadent chocolate hazelnut spread for a finger-lickin' morning meal.

PREP TIME: 25 MINUTES + 1 HOUR RESTING /COOK TIME: 35 MINUTES /SERVINGS: 4

Crêpes
½ c all-purpose flour
1 Tbsp sugar
⅛ tsp ground cinnamon
⅛ tsp salt
2 large eggs
1 c fat-free milk

Filling
2 c strawberries, sliced
1 banana, sliced
2 tsp sugar
½ tsp vanilla extract
4 Tbsp chocolate hazelnut spread, such as Nutella, warmed

1. TO MAKE THE CRÊPES: Combine the flour, sugar, cinnamon, and salt in a bowl. Whisk together the eggs and milk in a separate bowl. Whisk the egg mixture into the flour mixture until well combined. Cover and let rest in the refrigerator for at least 1 hour or overnight.
2. PREHEAT the oven to 275°F. Coat a large baking sheet with cooking spray.
3. COATa nonstick crêpe pan or 8" skillet with cooking spray and heat over medium heat. Pour 3 tablespoons of crêpe batter into the pan, tipping to coat the bottom evenly. Cook for 1 to 1½ minutes per side, until lightly browned. Repeat 7 more times with the remaining batter. Stack the crêpes as you work and cover to keep warm.
4. TO MAKE THE FILLING: Combine the strawberries, banana, sugar, and vanilla in a medium bowl.
5. ARRANGE the crêpes on a work surface. Spread each with 1½ teaspoons chocolate-hazelnut spread in a straight line across the center. Top the spread with 6 tablespoons of the strawberry mixture, then roll up jellyroll style. Transfer the crêpes to the baking sheet, seamside up. Bake for 9 to 10 minutes, until the filling is warm.

NUTRITION (per serving)(1 serving = 2 filled crêpes) 280 cal, 9 g fat, 2.5 g sat fat, 135 mg sodium, 44 g carb, 3 g fiber, 9 g pro, 10% calcium

MAKE IT A 400-CALORIE MEAL:
1. Top with yogurt: Add ¾ cup low-fat or fat-free plain yogurt as a topping to your fruit-filled breakfast. Calories:120;Total Calories: 400
2. Drink with milk:Have 1 cup low-fat milk. Calories:100; Total Calories:380

More from Prevention: 400 Calories At The Ice Cream Shop

In-season asparagus stars in this brunch frittata while chopped potatoes make it a filling meal that curbs afternoon cravings. The extra egg whites in this recipe serve to increase portion size without adding a lot of calories. Vary the frittata with different types of vegetables and/or cheese.

PREP TIME: 15 MINUTES / COOK TIME: 28 MINUTES / SERVINGS:4

1 large russet (baking) potato (12 oz), peeled and cut into ½" cubes
4 large eggs
4 large egg whites
½ c fat-free milk
¼ c grated Romano cheese
¼ c chopped fresh basil
¼ tsp salt
¼ tsp freshly ground black pepper
1 Tbsp extra-virgin olive oil
1 onion, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
½ lb asparagus, cut into 1" pieces

1. PREHEAT the broiler.
2. PLACE the potato in a saucepan with enough cold water to cover by 2". Bring the water to a boil and cook for 10 minutes, or until the potato cubes are tender but still hold their shape. Drain and set aside.
3. MEANWHILE, beat together the whole eggs, egg whites, milk, cheese, basil, salt, and pepper in a medium bowl.
4. HEAT the oil in a 10" broilerproof nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic, and cook for 2 to 3 minutes, stirring occasionally, until the vegetables start to soften. Add the asparagus and cook until crisp-tender, 3 to 4 minutes. Stir in the potatoes and cook for 1 minute.
5. REDUCE the heat to medium, pour in the egg mixture, and stir gently to combine. Cook for 7 to 8 minutes, or until the eggs are set. Transfer the skillet to the broiler and cook 5" from the heat for 1 to 2 minutes to brown the top. Let the frittata stand for 5 minutes before cutting into 4 wedges.

NUTRITION (per serving)270 cal, 11 g fat, 3.5 g sat fat, 430 mg sodium, 27 g carb, 4 g fiber, 18 g pro, 20% calcium

MAKE IT A 400-CALORIE MEAL:
1. Add a salad and juice: Combine 2 c mixed baby greens, 10 cherry tomatoes, 1 Tbsp light Italian dressing, and 2 Tbsp plain croutons; Calories:95. Drink 1 cup light cranberry juice; Calories:40. Total Calories: 405
2. Eat with bread: Savor a medium piece (2 oz) of foccacia. Calories: 150; Total Calories: 400

Light and refreshing on a warm day, this salad combines fiber-rich veggies with protein-packed shrimp. Top with a honey-mustard vinaigrette and homemade French bread croutons for a gourmet touch.

PREP TIME: 35 MINUTES / COOK TIME: 12 MINUTES / SERVINGS: 4

3 oz French bread, cut into ½" cubes
3 c chopped romaine lettuce
3 tomatoes, seeded and chopped
1 carrot, chopped
1 rib celery, chopped
1 cucumber, seeded and chopped
½ fennel bulb, chopped
4 radishes, chopped
¾ lb peeled and deveined large shrimp
3 Tbsp extra-virgin olive oil
3/8 tsp salt
¼ tsp freshly ground black pepper
¼ c finely chopped shallots
1 Tbsp balsamic vinegar
2 tsp honey
2 tsp Dijon mustard

1. PREHEAT the oven to 425°F. Arrange the bread cubes on a baking sheet in a single layer. Bake for 6 to 8 minutes, or until golden and crisp. Let cool on the baking sheet.
2. MEANWHILE, combine the lettuce, tomatoes, carrot, celery, cucumber, fennel, and radishes in a large bowl.
3. COAT a grill pan with cooking spray and heat over medium-high heat. Toss the shrimp with 2 teaspoons of the oil in a small bowl. Sprinkle with ⅛ teaspoon of the salt and ⅛ teaspoon of the pepper. Set the shrimp on the grill pan and cook for 1½ to 2 minutes per side, or until opaque. Transfer to a plate and set aside.
4. COMBINE the shallots, vinegar, honey, mustard, and the remaining ¼ teaspoon salt and ⅛ teaspoon pepper in a medium bowl. Slowly whisk in the remaining 2 tablespoons and 1 teaspoon of oil. Pour the dressing over the lettuce mixture, add the cooled bread cubes, and toss well. Divide the mixture among 4 plates and top with the shrimp.

NUTRITION (per serving)(1 serving = 2 c salad, about 10 shrimp, 1 1/2 Tbsp dressing)310 cal, 13 g fat, 2 g sat fat, 570 mg sodium, 28 g carb, 4 g fiber, 22 g pro

MAKE IT A 400-CALORIE MEAL:
1. Have a sweet dessert: Eat ½ cup vanilla ice cream. Calories: 100; Total Calories: 410
2. Have a fruity dessert: Grill a medium banana. Calories: 110; Total Calories: 420

Even in warm weather, this cheese-topped soup is hard to resist. In this recipe we control calories by using modest amounts of two high-calorie ingredients: olive oil and cheese.Switch to vegetable broth to make this soup vegetarian.

PREP TIME: 10 MINUTES / COOK TIME: 1 HOUR 20 MINUTES / SERVINGS: 4

1 Tbsp olive oil
2½ lb medium onions, thinly sliced
½ c fat-free milk
2 tsp sugar
5 c fat-free, reduced sodium beef broth
1 tsp chopped fresh thyme
1 bay leaf
¼ tsp freshly ground black pepper
4 slices (1 oz each) French bread, toasted
4 slices (⅔ oz each) reduced-fat Swiss cheese

1. HEAT the oil in a large saucepan over medium heat. Add the onions and sugar, and cook, stirring occasionally,for 48 to 50 minutes, or until very soft and golden.
2. STIR in the broth, thyme, bay leaf, and pepper. Bring to a boil over medium-high heat. Reduce to a simmer and cook, uncovered, for 30 minutes. Remove the bay leaf.
3. PREHEAT the broiler. Place the bread slices on a baking sheet and top each with 1 slice of cheese. Broil for 1½ minutes, or until the cheese melts and browns slightly.
4. DIVIDE the soup among 4 bowls and top each with 1 cheese toast.

NUTRITION (per serving) 320 cal, 8 g fat, 2.5 g sat fat, 810 mg sodium, 47 g carb, 6 g fiber, 18 g pro, 30% calcium

MAKE IT A 400-CALORIE MEAL:
1. Add a salad: Mix 2 c arugula,½small diced pear, 1 tsp olive oil. Calories: 90; Total Calories: 410
2. Enjoy with wine: Have a 4 oz glass of red wine. Calories: 100; Total Calories: 420

This colorful dish can be made with any combination of bell peppers, but be sure to include a red pepper for a healthy shot of beta-carotene. A simple garlic-and-oil sauce keeps the dish light.

PREP TIME: 15 MINUTES / COOK TIME: 18 MINUTES / SERVINGS: 4

8 oz cheese tortellini
2 Tbsp extra-virgin olive oil
1 onion, thinly sliced
6 cloves garlic, sliced
1 tsp dried oregano
½c thinly sliced fennel
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 orange bell pepper, thinly sliced
¼ c chopped fresh parsley
¼ c grated Parmesan cheese
¼ tsp salt
¼ tsp freshly ground black pepper

1. BRING a large pot of water to a boil. Add the tortellini and cook according to package directions. Reserve ¼ cup of the cooking water and drain.
2. MEANWHILE, heat the oil in a large nonstick skillet over medium-high heat. Add the onion, garlic, and oregano, and cook, stirring occasionally, for 1 to 2 minutes, or until the onion and garlic start to soften. Stir in the fennel and cook for 1 minute. Add the bell peppers and cook, stirring occasionally, for 8 to 9 minutes, or until the peppers are softened and the onion begins to brown.
3. STIR in the tortellini and the reserved cooking water and cook for 1 minute to heat through. Remove the skillet from the heat and stir in the parsley, cheese, salt, and black pepper.

NUTRITION (per serving)310 cal, 13 g fat, 4 g sat fat, 430 mg sodium, 38 g carb, 4 g fiber, 11 g pro, 20% calcium

MAKE IT A 400-CALORIE MEAL:
1. Enjoy with wine: Have a 4 oz glass of white wine. Calories: 100; Total Calories 410
2. Save room for a cookie: Enjoy one ⅔ oz biscotti. Calories: 90; Total Calories: 400

Cooking chicken with the skin on helps keep the meat moist. The meat is protected by a thinmembrane that prevents fat from soaking in.

PREP TIME: 15 MINUTES + 10 MINUTES STANDING / COOK TIME:1 HOUR 25 MINUTES / SERVINGS: 6

1 Tbsp chopped fresh rosemary
3 cloves garlic, minced
2 tsp extra-virgin olive oil
2 tsp fresh lemon juice
2 tsp grated orange zest
1 tsp grated lemon zest
½ tsp salt
¼ tsp freshly ground black pepper
1 roasting chicken (about 3 lb)

1. PREHEAT the oven to 400°F. Coat a roasting rack and a 13" x 9" roasting pan with cooking spray.
2. COMBINE the rosemary, garlic, oil, lemon juice, orange and lemon zests, salt, and pepper in a small bowl.
3. REMOVE and discard the giblets and neck from the chicken and trim any excess fat. Loosen the skin over the breast and legs by inserting your fingers between the skin and meat and gently pushing. Rub the rosemary mixture under the loosened skin and over the breast and legs. Tie the legs with kitchen twine and tuck the wing tips under the chicken. Set the chicken on the rack in the roasting pan, breast-side down.
4. ROAST the chicken for 35 minutes. Carefully turn the chicken breast-side up and roast for 48 to 50 minutes longer, or until an instant-read thermometer inserted into the breast registers 180°F and the juices run clear. Transfer the chicken to a cutting board and let rest for 10 minutes before cutting into 6 serving pieces: 2 breast halves, 2 drumsticks, and 2 thighs. Remove the skin before eating.

NUTRITION (per serving)(1 serving = one piece) 150 cal, 4.5 g fat, 1 g sat fat, 280 g sodium, 1 g carb, 0 g fiber, 24 g pro, 2% calcium

MAKE IT A 400-CALORIE MEAL:
1. Pair with stuffing and broccoli: Enjoy½cup cornbread stuffing; Calories: 180. Cook 1 cup broccoli; Calories: 50; Total Calories: 380.
2. Pair with potato and cookies: Bake one medium (6 1/2 oz) sweet potato; Calories: 100. Have 2 small (½oz each) chocolate chip cookies for dessert; Calories: 110; Total Calories: 410.

Mac 'n' cheese, normally savored as cold-weather comfort food, gets a summer makeover. Added veggies sneak in fiber, flavor, and extra nutrients.

PREP TIME: 10 MINUTES + 5 MINUTES STANDING / COOK TIME: 40 MINUTES / SERVINGS: 4

1⅓ c whole grain elbow macaroni
1 package (12 oz) frozen winter squash puree, thawed
1 c reduced-fat (2%) evaporated milk
¼ c shredded Monterey Jack cheese
⅔ c shredded reduced-fat sharp Cheddar cheese
2 tsp brown mustard
½tsp coarse salt
⅛ tsp freshly ground black pepper
¼ c reduced-fat sour cream
1 package (10 oz) frozen chopped spinach, thawed and squeezed dry
2 Tbsp panko bread crumbs

1. PREHEAT the oven to 350°F. Coat an 8" x 8" baking pan with cooking spray.
2. BRING a medium pot of water to a boil. Add the macaroni and cook according to the package directions. Drain and return to the cooking pot.
3. MEANWHILE, combine the squash puree and evaporated milk in a medium saucepan. Whisk until smooth and bring the mixture to a simmer over medium heat. Cook, stirring occasionally, for 6 minutes to thicken the mixture. Remove from the heat and stir in the Jack cheese, Cheddar, mustard, salt, and pepper. Mix until the cheeses are melted. Stir in the sour cream and spinach.
4. ADD the spinach-cheese mixture to the macaroni and mix well, breaking up any clumps of spinach. Transfer the macaroni mixture to the baking pan, spreading it evenly. Sprinkle with the panko crumbs. Bake for 15 to 20 minutes, or until crispy on top and bubbling. Let cool for 5 minutes before cutting into 4 squares.

NUTRITION (per serving)330 cal, 10 g fat, 5 g sat fat, 580 mg sodium, 46 g carb, 20 g pro, 60% calcium

MAKE IT A 400-CALORIE MEAL:
1. Add a salad: Make a Waldorf salad with½c chopped apple, 1 Tbsp diced celery, 2 tsp chopped walnuts, 2 Tbsp low-fat plain yogurt. Calories: 80; Total Calories: 410
2. Enjoy dessert: Indulge in 1 slice (2") of angel food cake. Calories: 70; Total Calories: 400

More from Prevention: 14 Slimming 400-Calorie Salads