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5 Zoodle Recipes Under 400 Calories

If you love pasta, but not all the carbs, calories and guilt that come with it, you’ve got two options: eat pasta (very) sparingly or try zoodles. While it’s not an apples-for-apples swap, veggie noodles (“zoodles”) have fewer calories and carbs and more fiber and nutrients. Pro tip: Prep and freeze zoodles and keep them on hand to reduce prep time.

1. PESTO “ZOODLES” WITH BRUSSELS SPROUTS | MYFITNESSPAL’S RECIPES

This warm pesto turnip “pasta” is a versatile dish. You can replace turnips with another vegetable, like zucchini, rutabaga, butternut squash or beets. Brussels sprouts add a hearty autumn accent as well as vitamin C. Recipe makes 3 servings at 2 cups each.

Nutrition (per serving): Calories: 306; Total Fat: 27g; Saturated Fat: 3g; Monounsaturated Fat: 18g; Cholesterol: 0mg; Sodium: 491mg; Carbohydrate: 15g; Dietary Fiber: 5g; Sugar: 7g; Protein: 5g

2. SHRIMP & ASPARAGUS ZOODLE PASTA | MYFITNESSPAL’S RECIPES

This low-carb garlic shrimp zoodle dish has an impressive 48 grams of protein and 7 grams of fiber to help keep you full for hours. Perfect for a weeknight meal, this dish is ready in 20 minutes. Recipe makes 2 servings 1/2 recipe at each.

Nutrition (per serving): Calories: 352; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 361mg; Sodium: 727mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 48g

3. GINGER GARLIC ZUCCHINI NOODLE STIR FRY | CREATE MINDFULLY

A stir-fry is a great way to meet your vegetable quota, especially when you replace traditional pasta with zucchini and carrot noodles. With fewer than 400 calories, this dish is high in vitamin A and fiber. Recipe makes 2 servings at 2 cups each.

Nutrition (per serving): Calories: 358; Total Fat: 21g; Saturated Fat: 6g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 646mg; Carbohydrate: 41g; Dietary Fiber: 10g; Sugar: 23g; Protein: 7g

4. KETO VEGAN “ZOODLES” | KETO DIET BLOG

With a trio of green produce — avocado, spinach, zucchini — this dish contains healthy fats and fiber in just 376 calories. If you’re not going vegan, add chicken for a boost of protein. Recipe makes 4 servings at 1/4 recipe each.

Nutrition (per serving): Calories: 376; Total Fat: 35g; Saturated Fat: 11g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 360mg; Carbohydrate: 14g; Dietary Fiber: 8g; Sugar: 4g; Protein: 4g

5. CHIPOTLE CHICKEN ZUCCHINI “FIDEO” SOUP | SKINNYTASTE

Add these ingredients to the slow-cooker before you leave for work and reap the rewards of planning ahead when you get home. This Latin-inspired soup makes a great weeknight meal after a busy day. Make the dish dairy-free by leaving out the cheese. Recipe makes 4 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 286; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 73mg; Sodium: 760mg; Carbohydrate: 16g; Dietary Fiber: 5g; Sugar: 5g; Protein: 31g

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5 Fall-Inspired Salads Under 400 Calories

Sure, summer is all about keeping the oven off, which naturally means we eat our fair share of raw salads. But don’t ditch salads come fall. Roasting vegetables is one way to add flavor and dimension to a traditional salad, and these recipes exemplify how hearty a meal salad can be — all under 400 calories.

1. ROASTED FALL VEGETABLE SALAD WITH MAPLE ORANGE CINNAMON DRESSING | MYFITNESSPAL’S RECIPES

The trifecta of beets, pears and pecans brings the right texture and flavor to this autumn salad. A drizzle of maple-orange dressing brings everything together for a fiber-filled salad that’s high in vitamins A and C. Recipe makes 6 servings.

Per serving: Calories: 230; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 127mg; Carbohydrate: 28g; Dietary Fiber: 5g; Sugar: 15g; Protein 3g

2. HARVEST SALAD WITH CREAMY PUMPKIN BALSAMIC VINAIGRETTE | MYFITNESSPAL’S RECIPES

Some people wait all year to break out the pumpkin spice; others roll their eyes at the idea. The creamy balsamic vinaigrette in this salad, however, might unite those camps. Either way, pumpkin spice isn’t just for lattes and pie. Recipe makes 2 servings with 2 tablespoons dressing each.

Per serving: Calories: 272; Total Fat: 21g; Saturated Fat: 4g; Monounsaturated Fat: 13g; Cholesterol: 7mg; Sodium: 143mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 12g; Protein 5g

3. AUTUMN SALAD WITH PEARS AND GORGONZOLA | SKINNYTASTE

With seasonal pears and tangy gorgonzola, this salad can be whipped up in the time it takes the kids to change out of their soccer uniforms. Tip: Lighten the fat and calorie content by using low-fat gorgonzola. Recipe makes 6 servings.

Nutrition (per serving): Calories: 160; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 8mg; Sodium: 233mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 7g; Protein: 3g

4. FALL HARVEST SUPERFOOD SALAD | NUTRITION STRIPPED

It isn’t fall without butternut squash, which is featured prominently in this recipe alongside pumpkin seeds, apricots and quinoa. Full of protein, this superfood salad is just the energy boost you need. Recipe makes 2 servings.

Nutrition (per serving): Calories: 382; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 347mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 4g; Protein: 19g

5. ROASTED BEET, PEAR & WALNUT SALAD | LOVE & LEMONS

Beets and pears get an omega-rich hit and added crunch from walnuts in this easy seasonal salad. Prep it in advance so the flavors have time to marry. Recipe makes 3 servings.

Nutrition (per serving): Calories: 265; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 11mg; Sodium: 366mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 14g; Protein: 8g

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6 Easy Egg Recipes Under 250 Calories

Eggs are a top-logged food for a reason. High in protein and supremely versatile, eggs aren’t just for breakfast. These simple, quick egg dishes are ready in minutes and a great way to start, or end, your day.

1. SOY SAUCE AND GREEN ONION SCRAMBLED EGGS | BOWL OF DELICIOUS

With a total preparation time of 5 minutes, this recipe is a no-brainer. Using low-sodium soy sauce adds flavor without unnecessary additional sodium. Recipe makes 2 servings at 2 eggs each.

Nutrition (per serving): Calories: 218; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Cholesterol: 372mg; Sodium: 374mg; Carbohydrate: 3g; Dietary Fiber: 0g; Sugar: 1g; Protein: 14g

2. BREAKFAST EGG CUP | HELLO GLOW

Eggs, bacon and vegetables offer everything you want in a meal without the hassle. Add the ingredients together in an oven-safe container, then bake while you get ready. Recipe makes 2 servings at 2 eggs each.

Nutrition (per serving): Calories: 244; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Cholesterol: 377mg; Sodium: 374mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 1g; Protein: 15g

3. CHEESY ZUCCHINI QUINOA EGG MUFFINS | SPOONFUL OF FLAVOR

This simple recipe can be prepped in advance and frozen for those moments when you don’t have time to cook. Recipe makes 10 servings at 1 muffin each.

Nutrition (per serving): Calories: 70; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 76mg; Sodium: 174mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 1g; Protein: 6g

4. 5-MINUTE SALTY-SWEET BREAKFAST | IOWA GIRL EATS

Use the last of your summer peaches in this sweet-and-savory egg dish. Ready in 5 minutes and providing 6 grams of fiber and 12 grams of protein, this is an ideal post-workout meal. Recipe makes 1 serving at 1 egg each.

Nutrition (per serving): Calories: 225; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 179mg; Sodium: 287mg; Carbohydrate: 30g; Dietary Fiber: 6g; Sugar: 9g; Protein: 12g

5. SCRAMBLED EGGS WITH MATCHA AND LIME | A COUPLE COOKS

Matcha is making headlines as an energy-boosting superfood, so why not add it to your eggs? Its subtle flavor is brightened by a splash of lime for an easy scramble featuring 13 grams of protein. Recipe makes 4 servings at 2 eggs each.

Nutrition (per serving): Calories: 168; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 377mg; Sodium: 443mg; Carbohydrate: 3g; Dietary Fiber: 1g; Sugar: 1g; Protein: 13g

6. EGG WHITE SCRAMBLE | I FOOD REAL

Egg whites are a good way to increase your protein since more than half of the protein comes from the white. This scramble comes in at less than 150 calories per serving and packs a generous 17 grams of protein. Recipe makes 2 servings at 3 egg whites each.

Nutrition (per serving): Calories: 127; Total Fat: 1g; Saturated Fat: g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 5g; Protein: 17g

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8 Lettuce Wraps Under 200 Calories

If you’re looking to go low-carb, lettuce wraps are a worthy solution. Plus, the added hydrating crunch of the lettuce makes for a refreshing summer meal. These eight wraps focus on high-protein fillings and flavorful combinations that take center stage for a healthy lunch or crowd-pleasing appetizer.

1. VEGETARIAN LETTUCE WRAPS | VEGAN HEAVEN

These vegan wraps feature black beans and quinoa for a hit of protein. Fresh corn adds crunch, while sriracha lends a welcome kick. Recipe makes 8 servings at 1 lettuce wrap each.

Nutrition (per serving): Calories: 153; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 152mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 3g; Protein: 6g

2. SLOW COOKER BEEF LETTUCE WRAPS WITH QUICK PICKLES | COOKING LIGHT

Pop these ingredients into the slow-cooker in the morning, and let it do its magic. This unique recipe also features “quickles,” or quick pickles, which add a bit of tang. Recipe makes 8 servings at 2 lettuce wraps and about 1/4 cup of pickles each.

Nutrition (per serving): Calories: 175; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 5mg; Sodium: 821mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 14g; Protein: 5g

3. LOW-CARB CHICKEN LETTUCE WRAPS | SKINNY KITCHEN

This recipe reminds us some dishes are classics for good reason. Crunchy, flavorful and healthy, these low calorie wraps are the poster child for the lettuce-wrap trend. Recipe makes 16 servings at 1 lettuce wrap each.

Nutrition (per serving): Calories: 80; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 21mg; Sodium: 384mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 6g

4. CHICKEN AND APPLE SALAD LETTUCE CUPS | BROWN SUGAR

A riff on the chicken-salad sandwich, this recipe takes creamy chicken salad down a healthier road adding apples and grapes for a hint of sweet crunch. The large batch is perfect for weekly meal prep. Recipe makes 16 servings at 1 lettuce wrap each.

Nutrition (per serving): Calories: 80; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 58mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 4g; Protein: 6g

5. MANGO TEMPEH LETTUCE WRAPS | OH MY VEGGIES

Taste the flavors of summer — mint, mango and lime — in a wrap featuring a boost of protein from tempeh. Recipe makes 8 servings at 1 lettuce wrap each.

Nutrition (per serving): Calories: 103; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 124mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 5g; Protein: 5g

6. RAW RAINBOW COLLARD GREENS WRAP RECIPE | DAILY BURN

Antioxidant-rich collards replace romaine lettuce, offering a boost of antioxidants in these colorful spring roll look-alike wraps. The carrot, pea sprout, tomato, and bell pepper stuffing will help you meet your nutrient count, while keeping you below your calorie count.

Nutrition (per serving): Calories: 126; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 201mg; Carbohydrate: 16g; Dietary Fiber: 6g; Sugar: 2g; Protein: 6g

7. FISH TACO LETTUCE WRAPS | UPROOT KITCHEN

Bring back taco night with this tortilla alternative. The addition of fish brings the protein quotient to a generous 25 grams. Recipe makes 4 servings at 1 lettuce wrap each.

Nutrition (per serving): Calories: 161; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 301mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 3g; Protein: 25g

8. LOW-CARB SRIRACHA BEEF LETTUCE WRAPS | KALYN’S KITCHEN

This recipe offers bold flavors — beef, cilantro, sriracha — all wrapped in a bundle containing fewer than 200 calories and 32 grams of protein. Recipe makes 3 servings at 2 lettuce wraps each.

Nutrition (per serving): Calories: 194; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 83mg; Sodium: 602mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 1g; Protein: 32g

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