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Trying to manage your waistline? You may want to start cooking your meals. A recent study suggests that people who cook at home eat healthier and consume less than those who regularly eat out (1).

These light recipes, all under 400 calories, deliver protein and fiber to help keep you feeling satisfied throughout the day and even leave some room for mid-morning and mid-afternoon snacking.

Starting your day with a healthy breakfast is a great way to help keep you feeling energized. It can also help you avoid grabbing that pastry from your local coffee shop.

1. Vegetable and egg muffins

Eggs are an excellent source of protein, and these little “muffins” make easy breakfast food for when you’re rushing out the door. Make them ahead of time and store them in the refrigerator for up to a week. Then enjoy cold, or pop in the microwave if you prefer warm.

They are also great for kids or a post-workout energy boost.

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2. Strawberry pancake roll-ups with yogurt filling

This recipe uses whole oats and protein powder instead of conventional flour. Using a sugar substitute instead of sugar lowers the calorie count, and yogurt provides probiotics, which can help keep your gut healthy.

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3. Porridge, lots of ways

This basic recipe permits you to be creative.

Add fresh or dried fruit, a dollop of Greek yogurt and nuts to suit your taste.

Sweeten with honey or maple syrup, and add a dash of cinnamon for flavor. The whole grains can keep you feeling satisfied through lunch.

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4. Egg-stuffed baked portobello mushroom

Packed with veggies, these portobello cups make an excellent breakfast (or even lunch). The egg adds protein, and you can omit the cheese if you want to make it paleo-friendly.

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5. Avocado toast with an egg

This breakfast has five ingredients and can be ready in 5 minutes! Avocados, a nutrient-dense superfood, may be high in fat, but it’s the good, heart-healthy kind of fat that will keep you satiated until lunch.

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6. Huevos rancheros

This healthy version of huevos rancheros is not just good for you, but it’s also a feast for the eyes. You can even help yourself to a second serving and stay under 400 calories.

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7. Overnight oats

These oats are so simple, plus you make them the night before, which saves time in the morning.

They take just a few minutes to prepare and are ready to eat after a night in the fridge. Try the cherry variation with a bit of toasted almond!

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Bringing your lunch to work is a great way to cut back on your daily calories. It’s also an easy way to save money. Save time in the mornings by making these meals the night before.

8. Roasted veggie wrap with bean spread

The bean spread in this vegan wrap provides lots of protein, and you can switch out the vegetables to suit the seasons or accommodate taste preferences.

For an even quicker assembly, substitute the bean spread recipe for a prepared hummus.

For lunch on the go, steam your veggies the night before and then assemble the wrap before heading out the door in the morning.

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9. Easy chopped chickpea Greek salad

This Mediterranean salad has a ton of fresh vegetables tossed in a heart-healthy olive oil.

Chickpeas are packed with protein and fiber, helping to keep you feeling full until dinner. You can eat the salad as is, over a bed of greens, or stir in a bit of quinoa for added protein, fiber, and other nutrients.

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10. Spicy spaghetti squash with black beans

Spaghetti squash is an extremely versatile base for a meal, rich in fiber and vitamin A. Black beans are fiber, folate, and protein-packed legume that can curb sugar spikes.

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11. Rapini and pasta

Rapini, aka broccoli rabe, contains powerful cancer-fighting phytochemicals. This cousin to turnip is also a good source of vitamins A, C, K, and the minerals iron and calcium.

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12. Raw tacos with walnut filling

Instead of a sandwich, spring for this surprisingly meaty-tasting vegan meal, full of healthy fats, fiber, vitamins, and minerals.

It’s so tasty, you won’t even miss the bread. Swap out the walnuts for your favorite nut selection for a twist on this recipe.

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13. Beet, farro, and watercress salad with fig vinaigrette

Beets contain nitrates, which may help lower blood pressure, and its pigments may help reduce inflammation.

Farro has zinc, magnesium, and vitamin B3, and watercress adds some kick as well as a shot of color to this deliciously fresh salad.

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Four hundred calories may not seem like a lot for dinner, but you can maximize your nutrients and excite your palate without packing on the extra calories and fat.

14. Spaghetti squash pad Thai with chicken

This is a wonderful, paleo-friendly version of Thai-style food. You can switch out the chicken for shrimp or even tofu.

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15. Mediterranean baked halibut with vegetables

Halibut is a mild-tasting white fish that provides vitamins and minerals, including selenium, niacin, magnesium, and vitamin B12. If you can’t find halibut, you can substitute cod or haddock.

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16. Orange chicken thighs with cauliflower rice

For those who want to lower their carb intake, this may be a good option as the cauliflower replaces carbs in this meal.

And the succulent, seasoned chicken provides lean protein. Plus, you can prepare and cook this meal in about 30 minutes.

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17. Vegan pot pies

Don’t let the “vegan” part scare you. These are every bit as flaky, savory, and satisfying as any traditional potpie recipe. Making the pies in single-serving ramekins helps control your portion size and calories.

This is a great Meatless Monday meal. Give yourself enough time to prepare this fantastic recipe, as it will take about 1 hour.

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18. Chicken lettuce wraps

This healthy take on a popular restaurant item is full of flavor. Assorted vegetables offer various vitamins and nutrients, and you can play around with the ingredients to suit your palate.

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19. Healing bowl with turmeric sweet potatoes, poached eggs, and lemon dressing

The flavor combo of potassium-rich sweet potato paired with turmeric will make you want to cook this again and again. Plus, you can swap out the brown rice for quinoa, farro, or bulgar wheat.

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20. Crock pot chicken cacciatore

This slow cooker recipe gives maximum flavor for minimal effort. Serve on a bed of spaghetti squash or zucchini noodles to keep it light, or on pasta for a heartier meal.

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Eating healthy doesn’t have to mean only having salad greens. The key is to entertain your appetite and palate with a variety of textures and flavors.

With a little bit of planning and preparation, you can easily eat well and manage your calorie intake, all while feeling satiated and energized throughout your day.