10 Delicious Holiday Mains–Under 400 Calories!

If you’re hosting this season, we know you’re eager to plan out your big feast.  To help, we’ve compiled a diverse list of delicious holiday mains you can look to for inspiration. These 10 selections are all under 400 calories per serving, which leaves more room on your plate (and in your stomach) for your favorite side dishes and desserts–our picks for those are coming up next!

TRADITIONAL TURKEY, POULTRY & HAM

1. Ultimate Roasted Turkey | Cooking Light
Gobble up this delicious ultimate roast turkey! It’s made with simple seasonings but don’t let that fool you. The bird serves up in succulent slices accompanied by classic gravy made from turkey drippings. Recipe makes 12 servings at 6 ounces turkey + 3 tablespoons gravy.

Nutrition (per serving): Calories: 396; Total Fat: 9g; Saturated Fat: g3; Monounsaturated Fat: 2g; Cholesterol: 183mg; Sodium: 483mg; Total Carbohydrate: 13g; Dietary Fiber: 1g; Sugars: 10g; Protein: 62g

2. Rosemary-Roasted Turkey with Porcini Pan Sauce | Clean Eating
No holiday menu would be complete without the main event. This season try out a rosemary-roasted turkey that is perfectly seasoned with classic flavors like garlic, onions, rosemary. The turkey is complemented with porcini pan sauce made from the drippings! Recipe makes 10 servings at 4 ounces turkey + 1/4 cup of sauce each.

Nutrition (per serving): Calories: 196; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 77mg; Sodium: 82mg; Total Carbohydrate: 1g; Dietary Fiber: 1g; Sugars: 1g; Protein: 24g

3. Honey Baked Spiral Ham | Skinnytaste
Spiral ham is perfect for quick holiday meals because it’s precooked and sliced making it easier to serve when it comes out of the oven. To make your ham more succulent try out this recipe for a sweet glaze made from pineapple juice, orange juice, dijon mustard, honey and brown sugar. Recipe makes 12 servings.

Nutrition (per serving): Calories: 171; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 68mg; Sodium: 644mg; Total Carbohydrate: 13g; Dietary Fiber: 0g; Sugars: 13g; Protein: 16g

4. Julia’s Favorite Roast Chicken | Food & Wine
A legendary bird from a legendary cook! This roast chicken is a favorite of Julia Child’s because it’s seasoned inside and out by packing sauteed vegetables, lemon slices and fresh herbs into the cavity, then rubbing the skin with butter. Recipe makes 4 servings at 1/4 of a chicken each.

Nutrition (per serving): Calories: 272; Total Fat: 20g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Cholesterol: 80mg; Sodium: 286mg; Total Carbohydrate: 7g; Dietary Fiber: 24g; Sugars: 3g; Protein: 45g

 

BEEF, PORK & LAMB

5. Roasted Boneless Leg of Lamb | Skinnytaste
Leg of lamb makes a beautiful lean protein centerpiece for your holiday meal! Lamb is treated to a bath of crushed garlic, lemon juice and fresh rosemary before being baked in the oven. Recipe makes about 8 servings.

Nutrition (per serving): Calories: 213; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 91mg; Sodium: 177mg; Total Carbohydrate: 1g; Dietary Fiber: 0g; Sugars: 0g; Protein: 29g

6. Spiced Pork Tenderloin with Sauteed Apples | Cooking Light
Here’s a twist on pork chops and apple sauce: spiced pork tenderloin served with sauteed apples. The lean pork medallions are rubbed in a sweet spice coating while the apples are sauteed in shallots and thyme for a savory treatment. Recipe makes 4 servings of 3 pork medallions + 1/2 cup apples each.

Nutrition (per serving): Calories: 244; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 89mg; Sodium: 354mg; Total Carbohydrates: 13g; Dietary Fiber: 3g; Sugars: 9g; Protein: 24g

7. Spiced Brisket with Shallots and Tangerines | Clean Eating
Bold brisket is balanced with sweet tangerines and Chinese five-spice then slow baked for a rich flavor and tender meat. This recipe can be prepared up to 2 days ahead and refrigerated until you’re ready to serve! Recipe makes 10 servings of 2 1/2 ounces of spiced brisket + 1/4 cup sauce.

Nutrition (per serving): Calories: 256; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 56mg; Sodium: 307mg; Total Carbohydrate: 19g; Dietary Fiber: 1g; Sugars: 7g; Protein: 33g

 

VEGETARIAN & PESCATARIAN

8. Glazed Lentil Walnut Loaf | Oh She Glows
This super satisfying lentil loaf incorporates walnuts, apples, sweet onions, carrots, celery and oat flour for plenty of flavor and fiber. Best of all,  the loaf is brushed in a sweet and tangy glaze and is suitable for vegans. Recipe makes 8 servings.

Nutrition (per serving): Calories: 331; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 282mg; Total Carbohydrate: 45g; Dietary Fiber: 8g; Sugars: 16g; Protein: 13g

9. Slow-Roasted Salmon with Cherry Tomatoes & Couscous | Bon Appetit
If you’re eager to feature fish for your holiday celebration try out this scrumptious salmon recipe. Salmon is roasted to perfection then served with a flavorful yogurt sauce on a bed of tomato and couscous. Recipe makes 7 servings of salmon and couscous (nutrition info below is for the salmon and yogurt sauce only).

Nutrition (per serving): Calories: 364; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated fat: 9g; Cholesterol: 104mg; Sodium: 592mg; Total Carbohydrate: 4g; Dietary Fiber: 1g; Sugars: 2g; Protein: 43g

10. Healthy Mushroom Alfredo Penne Bake | Pinch of Yum
This lightened up mushroom Alfredo penne bake uses a creamy, garlicky cauliflower sauce atop whole wheat pasta and buttered mushrooms. It’s seasoned with sage and is a wise choice for a holiday gathering of your closest vegetarian friends. Recipe makes 10 servings.

Nutrition (per serving): Calories: 342; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 28mg; Sodium: 509mg; Total Carbohydrate: 36g; Dietary Fiber: 6g; Sugars: 5g; Protein: 14g

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Are Your “Should Dos” Stunting Your Health Goals?

When I was a dieter I had a mindbogglingly long list of things I “should” do to reach my goals.

1. I should go for a run every morning.
2. I should do 100 crunches per day.
3. I should be a size 2.
4. I should not drink calories.
5. I should never eat ice cream.

It makes me exhausted just thinking about it.

Amazingly I was able to do many of these things (I’ve written before how I actually have pretty strong willpower). But it was a constant battle and it still never felt like I was doing enough. No matter how hard I tried, I was never happy.

It took me years to understand that it was in fact all these shoulds that were holding me back. That I had externalized my motivation, letting it be dictated by goals outside my true feelings, and by doing so sold myself short.

Motivating yourself is tricky business, and most of us go about it in completely the wrong way. We think we need more discipline, when what we actually need is more self-compassion.

But even self-compassion is less important than tapping into a strong source of internal motivation.

If you’re telling yourself you should do something, but aren’t doing it, the chances are pretty high that you don’t actually want to do it. You might want the results and benefits of whatever it is, but find the action itself to be a chore or punishment.

In other words, you are relying on external motivation.

Internal motivation is the opposite of external motivation and is much more effective for maintaining long-term behaviors, especially those related to health. When you’re motivated by your own needs and desires, you stop thinking “I really should do this today” and start thinking “How am I going to make this happen?”

Your thoughts move from hope to action.

What’s interesting is that shifting your source of motivation has little to do with the task itself, and more to do with how you look at it. That means you can choose to see a “healthy” behavior in a new light by thinking about it in a new way.

But this can also work in the reverse direction. If something you once enjoyed suddenly becomes a requirement or a chore, you won’t be as motivated to do it.

Being physically active, for example, is innately rewarding. Children run, skip and jump for fun. Dogs fetch, chase and wrestle whenever they are allowed. If you know anyone who plays sports or exercises regularly at wee hours in the morning, they are probably motivated by something other than health or weight loss.

On the other hand, when exercise is a prescription for weight loss, a punishment for overeating, or forced upon you for some other external reason, your internal motivation gets replaced with external motivation, and your desire to do it plummets.

This means external motivation isn’t just inferior to internal motivation for achieving your goals, it actually acts as a force of demotivation.

In psychology, this is referred to as the Overjustification Effect, and it is the reason that focusing on your internal motivation at an emotional (not rational) level is necessary to become a healthy person.

The single most profound thing that happened to me when I decided to stop dieting and started focusing on my own well-being was that I rediscovered the innate joy that comes from eating fresh, seasonal real food. Shopping at the farmers market and teaching myself to cook was so rewarding and incredibly different from my past life—forcing myself to eat protein bars and making excuses to not join my friends for dinner parties—that I abandoned my chosen career in academics and launched a website called Summer Tomato. When you think about it, that’s nuts. And that is the power of internal motivation.

Today I never think about what I should do to lose weight or be healthier, except in a very abstract sense. Instead I make sure that I regularly do the things that support my quality of life—my home court habits—and these are some of the best parts of my day. I find it beautiful and ironic that this shift in perspective is what helped me keep 25 lbs off for nearly 10 years.

If you’re still struggling to build the habits of eating better or being active, start by focusing on the things you love. Let go of the external motivations of looking good, pleasing your doctor or being “healthy,” and tune in to your desires to feel energized, eat delicious foods that help you thrive, and giving your body what it needs.

Start on the inside if you want change on the outside.

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16 Healthy Living Holiday Gift Ideas

‘Tis the season for indulgence and revelry! To be sure, for anyone trying to lose weight, the holidays present a major challenge. Why not balance things out a bit by giving healthy gifts to your friends and family this holiday season? Not only can these types of gifts help loved ones stick to their New Year’s resolutions, but they also show that you care about supporting them as they strive for greater health.

We’ve rounded up some of the best healthy gifts to give you a head start on your holiday shopping. From kitchen accessories to nutritious treats to high-tech weight maintenance tools, there’s a little something for anyone who is working toward a healthier life.

Sunsweet Amaz!n Prunes

Making the perfect healthy stocking stuffers, Sunsweet Amaz!n Prunes offers a variety of options, including individually wrapped prunes and dark chocolate covered diced prunes. They’re a tasty alternative to candy, and one serving of 4–5 prunes is a good source of fiber and only 100 calories. Research shows that this fat-free snack can even help maintain bone mineral density in women. Visit sunsweet.com for nutrition information, healthy living tips and recipes using prunes. Get a coupon.

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T-fal OptiGrill Plus

In the midst of the hustle and bustle of everyday life, healthy eating often falls by the wayside. The simpler you can make eating healthfully, the more likely you are to stick to a nutritious diet. An indoor grill makes it easy to cook meat, vegetables and everything in between any time of the year. Special sensors on the T-fal OptiGrill Plus automatically determine the thickness of your food in order to grill with precision at the ideal temperature. Whether you want your meat rare, medium or well done, the grill’s cooking level indicator will alert you. For veggies and other more delicate food, you can simply utilize the manual temperature setting for cooking. It even has a defrost button so you can cook straight from the freezer.

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Crock-Pot Slow Cooker

Not only does a slow cooker come in handy around the holidays when we tend to entertain more, but it is also a great appliance to have year-round. Famous for making healthy meals easy to throw together, a slow cooker is a great gift for anyone hoping to shed weight. When it comes to slow cookers, the original Crock-Pot brand slow cooker, available in 2.5-quart to 7-quart sizes, is a classic, affordable choice. In addition to cooking meat and vegetables perfectly, Crock-Pots are designed for advanced meal prep—you can toss ingredients into the pot in the morning, and dinner (plus leftovers!) is done the moment you walk in the door in the evening.

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Under Armour Holiday Gift Pack

Give the gift that makes all athletes better: UA’s iconic styles all boxed up and ready to go! Each pack includes a shirt, hat and fleece infused with the latest technology to guarantee warmth, comfort and performance for the holiday season.

SHOP WOMEN

SHOP MEN

Cuisinart Smart 2-Speed Hand Blender

Forget that old plastic blender or heavy food processor! Whether you want to puree soup, emulsify a sauce, or mix up guacamole, an immersion blender can do it all. In fact, the Cuisinart Smart 2-Speed Hand Blender can blend, puree, chop, grind, whip and meringue. It can be used in conjunction with just about any kitchen vessel, unlike a traditional food processor. Outfitted with a 200-watt motor, this hand blender offers lots of power in a compact package.

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Gilt City Presents Blue Apron

Having the right ingredients stocked in your kitchen may be the biggest barrier to healthy eating. This is something that Blue Apron sought to remedy by creating a grocery-subscription service that delivers fresh ingredients in exactly the right proportions—along with recipes to guide you— right to your front door. Allowing you to whip up chef-designed meals for two to four people without the hassle of shopping and measuring, you might not want to go back to traditional home cooking methods. Even better: Enjoy up to 35% off your order thanks to Gilt City.

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Healthy Eating Container Kit

Looking for a gift for someone who is hoping to shed weight in the New Year? It turns out that portion control is one of the biggest hurdles to weight loss. The Healthy Eating Container Kit includes a set of four 1-cup containers, a set of 2-cup containers, as well as a pedometer and body tape measure. Not only do these containers allow you to measure out the perfect amount of food to help you stick to your daily consumption goals, but they also make it easier to prep meals ahead of time. Simply fill the containers the day before and throw them in your bag for lunch the next day.

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Nest 9 Plus Nesting Bowls

Know someone who is missing some kitchen essentials? Every cupboard should be stocked with a set of dishwasher-safe nesting bowls. The Nest 9 Plus collection offers everything you could ask for in a space-saving design. The package includes two mixing bowls with non-slip bases, measuring cups, a stainless steel mesh sieve and large colander.

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Casper Mattress

Quality sleep improves health and can even contribute to weight-loss efforts, and Casper is changing the game when it comes to mattress design. Marrying latex and memory foam, their mattresses provide contouring support with a healthy bounce. They also promise to keep you cool at night. What’s more, Casper will ship the mattress directly to you free of charge in a “how-did-they-do-that?”-sized box. If you don’t like it after 100 nights, they’ll pick it up and refund you in full. With the greater clarity and energy you’ll gain through a better night’s sleep, we’re guessing you won’t ever want to give it up, though. Enjoy $50 off your mattress with code MyFitnessPal.

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CC Boards 3-Piece Bamboo Cutting Board

The CC Boards 3-Piece Bamboo Cutting Board set is larger and thicker than most comparable products on the market. Bamboo is especially low maintenance due to the fact that it resists water retention. The wood’s density also helps it hold up against knife cuts and scars—this means it won’t crack or warp over time, nor does it hold bacteria in the same way other woods do. Since bamboo naturally replenishes itself, you can also rest easy knowing that you’re buying an eco-friendly product.

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Luvo’s Turkey Vegetable Lasagna

Whipping up a healthy home-cooked meal after a long day at work can feel akin to climbing Mount Everest. This is why Luvo’s Turkey Vegetable Lasagna is the perfect dinner to have in your freezer. Made with whole-wheat noodles, kale and spinach, it provides a nutritious and filling meal for anyone who is trying to maintain a healthy lifestyle. Chef-inspired and nutritionist approved, one serving contains 2/3 cup of vegetables, 19 grams of protein and less than 500mg of sodium. Download a coupon for $1.50 off any Luvo frozen entrée.

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FoodSaver V3880 Vacuum Sealing System

Vacuum sealers are the kitchen appliance you never knew you needed, and it doesn’t get any more deluxe than the FoodSaver V3880 Vacuum Sealing System. Allowing you to suck the air out of special food preservation bags, it relies on heat-sealing technology to keep the bag air-tight. Not only does this mean that food stays fresh longer, but it also makes storage easier than ever. The V3880 comes with pre-cut quart and gallon-sized bags to keep meals and ingredients fresh and ready to eat.

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Envy Spiral Slicer

Have someone in your life who shies away from vegetables, or do you want to try a low-carb alternative to pasta? Turn boring vegetables into spiral-cut fries and veggie noodles with this easy-to-use countertop tool. The Envy Spiral Slicer can assist in making tasty and beautiful veggie-focused meals and sides like sweet potato fries, zucchini noodle carbonara, shoestring jicima fries, beet noodle pasta and butternut squash fettuccine.

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Taylor Smart Scale Body Analyzer

Forget those cheap, inaccurate scales everyone once had in their bathrooms! The Taylor Smart Scale Body Analyzer is a perfect gift for anyone who is working toward weight-loss goals. Relying on Bluetooth® 4.0 technology, this smart scale connects wirelessly to your smart phone (iOS 7 and above; Android 4.3 and above). Simply download the app and track your progress through real-time data synchronization, back-up storage in the cloud, and integration with many popular apps, like MapMyFitness and MyFitnessPal. It offers feedback on body weight, body fat, water and muscle mass percentages. The scale takes weight readings up to 400 pounds, and stores user profiles for up to eight people.

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Armoa Perfection Rice Cooker and Food Steamer

For anyone hoping to simplify healthy cooking, a rice cooker is a go-to kitchen accessory. Throw rice and water in the pot, hit cook, and you’ve got perfectly cooked rice in minutes. The Aroma Perfection 20-Cup Cool-Touch Rice Cooker and Food Steamer combines two great appliances in one, allowing you to cook rice and steam everything from meat to vegetables to dumplings. What’s more, the inner cooking pot makes it easy to clean up and prep for the next meal.

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OXO Good Grips Salad Spinner

Sopping wet leaves can really put a damper on any salad. This is what makes the salad spinner such an amazing invention. Simply rinse the leaves, spin out the water and viola—you have a ready-to-eat salad. The OXO Good Grips Salad Spinner achieves high RPM in order to dry soggy leaves fully with adequate centrifugal force without bruising them. It can also be used as a serving bowl, offering a great two-for-one kitchen accessory.

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Hamilton Beach Slow Juicer

Juicers have long been a favorite kitchen appliance among health-conscious individuals. When you’re trying to lose weight and improve your overall health, there’s nothing like a fresh glass of orange juice in the morning or a vegetable concoction at lunch. The Hamilton Beach Slow Juicer’s durable auger crushes and squeezes fruits and vegetables to offer pure and delicious juice free of pulp and insoluble fiber.

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Cheesy Cauliflower Biscuits

Need a healthy appetizer to serve up at your next dinner party? Or, maybe you’re tired of the same old snacks? Cooking Light transforms traditional biscuits with…cauliflower! They’re entirely gluten-free, only 25 calories per biscuit and bursting with garlicky-cheddar flavor.

Cheesy Cauliflower Biscuits

• 1 medium (590 grams) cauliflower head, leaves removed
• 3 cloves garlic, minced
• 2 large (50 grams, each) eggs
• 2 large (30 grams, each) egg whites
• 1/3 cup (95 grams) nonfat Greek yogurt
• 1/2 cup (60 grams) cheddar cheese, shredded
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Directions

Preheat the oven to 400°F.

Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.

Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, nonfat Greek yogurt, salt and pepper and mix together.

In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.

Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.

Remove from the pan, and set on a cooling rack.

Nutrition Information

Serves: 12 |  Serving Size: 2 biscuits

Per serving: Calories: 52; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 33mg; Sodium: 165mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar: 2g; Protein: 5g

Nutrition Bonus: Potassium: 225mg; Iron: 2%; Vitamin A: 1%; Vitamin C: 55%; Calcium: 3% 

Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com. Follow Cooking Light on Facebook for more daily recipe inspiration.

Follow Cooking Light on Facebook for daily recipe inspiration.

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15 Dietitian-Approved Tips and Snacks to Eat When Traveling

When you’re on the road and out of your routine, it can be even more challenging to pick wholesome foods to eat. Whether you are visiting family or heading to a foreign destination, it’s possible to eat healthy every step of the way. Check out these tips for eating well while traveling, and take a look at our recommended snack choices before packing your bags.

Healthy Eating Tips

Plan ahead. It will be easier to make nutritious choices if you know exactly what you’re getting yourself into. Before heading out, hit the web to research eats at your final destination. Find out what restaurants and grocery stores will be near you; look at your daily travel plans to determine when you will be eating your meals. This information will help you narrow down what to pack foodwise and where to eat once you arrive. If you want to get far ahead of the game, look at the menu and pre-log your meal into MyFitnessPal so that you know exactly what to order when you get to the restaurant.

Focus on portion control. Traveling often means eating out. Whether it’s at the airport, on the road or in a new town, be aware of larger portions. Restaurants are notorious for serving a meal that’s two or three times the size you should eat.

Eat slowly, put your fork down and take long sips of water between bites so that you aren’t rushing through your meal and filling up before you even notice you’re satisfied. To safeguard yourself from eating on autopilot, ask for a to-go container and place half of your meal inside of it before you even start eating. Keep portions in check by ordering off the appetizer menu or splitting a meal with a friend or coworker.

Stick to your routine. If you’re the type to eat three square meals and an afternoon snack every day, do your best to maintain this routine. When food is constantly made available (like at family gatherings or at a conference), it can be tempting to graze and overeat throughout the day. If you’re on a work trip or have a major sightseeing agenda, it gets tougher to find the time to eat so you risk skipping meals and snacks. Aim to follow the general meal pattern that works for you to prevent bloating or overconsumption.

Drink more water. Add a reusable water bottle to your packing list. Staying hydrated will not only make travel more enjoyable, but it will also curb any cravings you may have due to dehydration. Drink a glass of water before every meal and carry your water bottle with you wherever you go. Many airports now have chilled water bottle refill stations, or you can always find a water fountain to fill up before getting on the plane. Traveling to different climates and altitudes, and even the compression on planes, can dehydrate you faster, so make hydration a top priority.

Limit your indulgences. Vacation is a time to relax and pamper yourself, but this doesn’t have to mean indulging every chance you get! Work on limiting those sweet treats and calorie-laden dishes so that you don’t end up putting on a few pounds during your trip. If there is a small treat from a local bakery that you’d love to taste, go for it. But take the time to really enjoy every bite—it’s likely you will only need a couple bites to feel satisfied.

15 Dietitian-Approved Snacks for Traveling

1. Fresh produce

Pack apples, bananas, oranges, grapes, clementines, celery sticks, edamame and carrot sticks. They fit easily into plastic bags and can go a few hours without refrigeration.

2. Single-serving peanut- or almond-butter packets

Pair these with fresh fruit slices, or spread them onto whole-grain toast.

3. Cheese

Mozzarella cheese sticks, cubed cheddar cheese and mini cheese wheels are the perfect portion sizes, and are easily shareable.

4. Hard-Boiled Eggs

Grab these at your hotel’s breakfast rather than a waffle or muffin. Many convenience stores carry premade hard-boiled eggs, which are perfect for any time of the day.

5. Fruit & Nut Bars

Aim to choose a bar that contains 5 grams of sugar or less. Or make your own. Use rolled oats, dried fruit and seeds to make an easily packed snack.

6. Protein Shake

There are numerous ready-to-drink protein shakes at convenience stores. Or bring along your own protein powder to mix with water or stir into oatmeal.

7. Plain Oatmeal Packets

This quick and easy breakfast (or snack) pairs perfectly with dried fruit, berries or nut butters, and is easy to make in a hotel room.

8. Canned Tuna

Travel can make it harder to get all of the power-packed lean protein you need. Canned tuna or pouches pack easily and ensure that you will always have a reliable source of protein. Heads up: Make sure you buy packages that can be opened without a can opener.

9. Nuts

Raw, unsalted or lightly salted almonds, cashews, walnuts, peanuts or (enter favorite nut here) travel great and are easy to snack on. The trio of fiber, protein and healthy fats found in nuts makes them a nutritious snack that fights hunger.

10. DIY Trail Mix

Get creative, and build your own favorite trail mix combo. Mix unsweetened dried fruit, nuts, whole-grain cereal and seeds, and pack them in little snack baggies for convenient eats on the go. Add spices like turmeric, cinnamon, pumpkin pie spice and smoked paprika to punch it up a notch.

11. Pre-Popped Popcorn

Individual bags of popcorn provide healthy whole grains, are low in calories and are chock-full of antioxidants like polyphenols. Of course, we’re not talking about movie theater popcorn here, but one cup of “naked” air-popped popcorn clocks in at only 31 calories.

12. Dried Fruit

Dried fruits are packed with potassium and fiber, but watch out for sources of added sugar. Raisins, tart cherries, prunes, dates and apricots are great choices—just make sure they are unsweetened. Watch your portions: A serving of dried fruit is about a ¼ cup.

13. Single-Serving Hummus Cups

Although these have to be refrigerated, they pair perfectly with carrot sticks, celery and edamame. Store them in a cooler, or pick some up from a local grocery and store them in the hotel mini fridge for a convenient snack.

14. Unsweetened Applesauce

Individual containers of applesauce are easy to pack and provide a tasty alternative to traditional apple slices. You can also get them in squeeze tubes for easy eating on the go. Go for unsweetened applesauce to limit excess sugar.

15. Jerky

Turkey, beef, chicken and venison jerky can be an excellent snack that’s low in calories and high in protein. Make sure to look out for added sugar sources; aim for jerkies that are less than 3 grams of sugar per serving.

With a little strategy, eating healthy on the road is absolutely possible. Next time you pack your bags to head out of town, pack healthy snacks, too!

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10 Easy Pancake Breakfasts Under 315 Calories

Nothing is quite like a hot stack of fluffy pancakes on a lazy Sunday morning. They can be just as nutritious as they are delicious especially if you make them with wholesome ingredients like oats, bananas, Greek yogurt, whole grain flour and so forth. Give one of these ten delightfully easy pancake recipes a try the next time you’re craving some breakfast goodness!

10 Easy Pancake Breakfasts Under 315 Calories

1.  Banana Oat Greek Yogurt Pancakes | Running with Spoons
The only thing better than oatmeal is oatmeal in pancake form! These are made from wholesome rolled oats, Greek yogurt and egg whites. Banana naturally sweetens the stack for a foolproof recipe that will please your taste buds and waistline. Recipe makes 1 serving at 6 pancakes each.

Nutrition (per serving):  Calories: 288; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 378mg; Carbohydrate: 47g; Dietary Fiber: 6g;  Sugar: 10g; Protein: 20g

2.  Pumpkin Spice Pancakes | The Wheatless Kitchen
‘Tis the season for pumpkin everything, and pancakes are no exception! These thick and hearty pancakes are made with oats, pure pumpkin, and seasonal spices. They’re the perfect addition to your breakfast table. Did we mention they’re gluten-free and packed with fiber and vitamin A? Score! Recipe makes 4 servings at 2 pancakes each.

Nutrition (per serving):  Calories: 237; Total Fat: 12g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Cholesterol: 106mg; Sodium: 497mg; Carbohydrate: 23g; Dietary Fiber: 5g;  Sugar: 2g; Protein: 8g

3.  Healthy Blueberry Buttermilk Pancakes | Amy’s Healthy Baking
If you think buttermilk pancakes aren’t part of a healthy diet, think again! Whole-grain flour, low-fat buttermilk, Greek yogurt and fresh blueberries buff up your morning meal for the fluffiest pancakes around. Recipe makes 4 servings at 4 pancakes each.

Nutrition (per serving):  Calories: 199; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 52mg; Sodium: 580mg; Carbohydrate: 33g; Dietary Fiber: 5g;  Sugar: 6g; Protein: 8g

4. Protein-Packed Pancakes | MyFitnessPal’s Original Recipes
You may not associate the typical pancake with protein, but these moist, protein-packed pancakes are changing the game! Greek yogurt adds a slight tang to this satisfying stack. Serve with sliced banana and a drizzle of pure maple syrup.  Recipe makes 2 servings at 4 pancakes each.

Nutrition (per serving):  Calories: 297; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 196mg; Sodium: 676mg; Carbohydrate: 35g; Dietary Fiber: 1g; Sugar: 9g; Protein: 20g

5.  Cinnamon Oatmeal Pancakes | Two Peas & Their Pod
These light and hearty pancakes are filled with irresistible cinnamon flavor. They freeze well, too. Make a double batch, and freeze the rest for weekday breakfasts! Top with fresh blueberries or sliced peaches. Recipe makes 6 servings.

Nutrition (per serving):  Calories: 220; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 74mg; Sodium: 586mg; Carbohydrate: 37g; Dietary Fiber: 5g;  Sugar: 9g; Protein: 10g

6.  Gluten-Free Quinoa Pancakes | Kim’s Cravings
Whole-grain quinoa makes this unique pancake recipe a super filling and tasty breakfast option the whole family will love. They’re gluten-free and cook up in less than 15 minutes. Need we say more? Recipe makes 1 serving at 4 pancakes each.

Nutrition (per serving):  Calories: 311; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 370mg; Sodium: 377mg; Carbohydrate: 32g; Dietary Fiber: 4g;  Sugar: 1g; Protein: 18g

7.  Strawberry Shortcake Pancakes | Oh, Sweet Basil
Ground almonds and cottage cheese add healthy fat, protein and moisture to this unique twist on classic strawberry shortcake. For a special treat, top with extra sliced strawberries and a sprinkle of powdered sugar! Recipe makes 4 servings.

Nutrition (per serving):  Calories: 242; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 3mg; Sodium: 333mg; Carbohydrate: 27g; Dietary Fiber: 4g;  Sugar: 5g; Protein: 20g

8.  Sweet Potato Protein Pancakes | The Lean Green Bean
While these lack the texture of your traditional fluffy pancakes, they’re still a mighty tasty way to start off the morning! If you don’t have leftover baked sweet potatoes on hand, simply microwave the sweet potato until fork-tender. Recipe makes 2 servings.

Nutrition (per serving):  Calories: 213; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 213mg; Sodium: 335mg; Carbohydrate: 23g; Dietary Fiber: 3g;  Sugar: 5g; Protein: 16g

9.  Whole Wheat Pancakes | Clean, Cheat, Repeat
This simple recipe makes the perfect stack of fiber-rich, whole-grain pancakes each and every time. Feeling fancier than maple syrup? Try topping with sliced bananas, cinnamon and a drizzle of creamy almond butter. Recipe makes 3 servings at 4 pancakes each.

Nutrition (per serving):  Calories: 259; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 67mg; Sodium: 101mg; Carbohydrate: 44g; Dietary Fiber: 5g;  Sugar: 10g; Protein: 11g

10.  Guiltless Chocolate Chip Pancakes | Gimme Some Oven
Lighten up traditional chocolate chip pancakes with a few tasty tweaks! These sweet and comforting pancakes are made with lighter ingredients like applesauce, whole wheat flour and egg whites for a stack that’s slimmer yet still satisfying. Recipe makes 5 servings at 2 pancakes each.

Nutrition (per serving):  Calories: 192; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 151mg; Carbohydrate: 31g; Dietary Fiber: 5g;  Sugar: 7g; Protein: 7g

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5-Minute Workout: Squat Variations

Our 5-minute workouts feature big-bang-for-your-buck exercises that work multiple muscle groups—some moves work the cardiovascular system, as well. Because they’re so efficient and over before you know it, these routines are made to be challenging yet achievable. Take it at your own pace, and modify as needed to suit your fitness level.

What lifts and tightens your tush? Squats. While a traditional squat shapes your glutes and strengthens your legs, you can challenge your midsection and calves, and even inject a bout of cardio, with a few simple tweaks to the classic move. If you think you can’t get an effective lower-body workout plus a few minutes of bonus cardio in 5 minutes, the following workout will change your mind.

These 6 moves can be done anywhere, require no equipment and—best of all—can be done in just 5 minutes. Start with 2 minutes of walking quickly in place—really pump those arms, and get those knees up as high as you can—or walk up and down the stairs at a quick pace for 2 minutes before moving right into the squat sequence below:

1. Basic Squat

Stand tall with your feet hip-width apart and toes pointed forward. Begin to lower down like you’re about to sit in a chair. As you squat, keep your abs tight and make sure your knees don’t go past your toes. You can extend your arms straight in front of you for extra balance, if needed. Once your thighs are parallel to the ground, press off your heels and glutes to return to a standing position. Repeat for 30 seconds.

2. Surfer Squat

Start with your legs open wide apart and your arms out like you’re balancing on a surfboard. Keep your torso straight but turn your head to look over your right shoulder. Turn your right toe to point outward, and lower down in a squat position. Push off of your feet to take a little hop off the ground and land with your left toe outward while your right toe is aligned with your hips. Gaze over your left shoulder. Repeat this for 30 seconds.

3. Plié Squat

Stand tall with your feet wider than your shoulders and your toes pointed outward.
Lower down until your thighs are parallel to the ground, then return to standing position. Repeat for 30 seconds.

4. Squat Jacks

Start as with a basic squat position: Stand tall with your feet hip-width apart and toes pointed forward, then squat down. From a squatting position, press off your feet to jump. Try to bring your feet together during the jump. It’s exactly like a jumping jack, except you don’t move your arms. Jump your feet in and out for 30 seconds while maintaining the squat position.

5. Squat Knee to Elbow

Begin in a basic squat position, with your hands behind your head, elbows out, shoulders back (like you’re going to do a sit-up). Lower down into a squat. Before you stand back up, shift your weight onto your left foot and lift your right knee up in the air. As you lift your knee, twist your torso so your elbow and knee are parallel. Return the right leg to the ground, and repeat on the other side. Alternate for 30 seconds.

Tip: You can use a railing or chair for balance if you need assistance.

6. Squat Jump

This is your final cardio burst, so hang in there!

From a basic squat position, lower down. Instead of standing back up, explode up off the ground. Jump as high as you can. Land softly with your knees bent in a squat position. Repeat for 30 seconds.

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