9 Delicious High Protein Pasta Dinner Under 400 Calories

When it comes to speedy dinner recipes, it doesn’t get much easier than a trusty bowl of pasta. Lasagna, spaghetti, linguine, farfalle—we love the Italian classic in all shapes and sizes. Why? Well, you see, even the most novice chef can cook this carb to perfection. All you need is a pot of well-salted water, a little patience, and a nonna-approved recipe—from there, it’s all noodle slurping, right?

Not quite. As great as pasta tastes all by its lonesome, a lot of recipes tend to fall short when it comes to protein (here’s looking at you, penne a la vodka). And at dinnertime, when you want a meal that will actually satisfy your hunger pangs, a bowl of carbs simply isn’t going to cut it.

Luckily, there are ways to hack that typical pasta formula in a high protein way. These nine recipes kick things up a notch with cheese, beans, meat, fish, and more. And guess what: Spaghetti bolognese is not included!

1. Simple San Marzano Pasta E Fagioli from Pinch Of Yum

Pasta e fagioli is a classic Italian stew that’s loaded with veggies, beans, cheese, and meat—AKA, it’s full of protein. If you can’t find the orecchiette pasta that this recipe calls for, opt for another small noodle variety like elbow pasta or ditalini. Get the recipe here.

Per One Serving: 356 calories; 24 grams protein

Related: 4 Sneaky Ways To Eat More Protein (Plus 7 Recipes)

2. Orecchiette Pasta With Chicken Sausage And Broccoli from SkinnyTaste

This dish takes just 20 minutes to cook. Sausage provides protein and broccoli adds a hit of vitamin C. Again, if your grocery store doesn’t sell orecchiette, another small pasta variety will work just as well. Get the recipe here.

Per One Serving: 284 calories; 17 grams protein

3. 4-Ingredient Spring Pasta from The Seasoned Mom

Chicken does the protein trick in this playful pasta recipe. Peas supply some fiber and the whole shebang comes together with only four ingredients (psst…the fourth is pesto). Get the recipe here.

Per One Serving: 240 calories; 16 gram protein

4. Creamy Chicken And Mushroom Macaroni Cheese Bake from Cafe Delites

Mac attack! The dairy in mac and cheese already provides protein, but a bit of chicken helps take things to the next level. Mushrooms and broccoli round out the meal. Get the recipe here.

Per One Serving: 341 calories; 20 grams protein

Related: A Guide To The Best Protein Sources, Veg And Non-Veg

5. Fettuccine With Pistachio Pesto Sauce from Two Purple Figs

This vegetarian dish relies on a pistachio pesto for protein. If you feel like giving it a little extra oomph, heavy cream is an optional (if caloric) addition. Get the recipe here.

Per One Serving: 313 calories; 14 grams protein

6. Linguine And Shrimp Fra Diavolo from SkinnyTaste

Shrimp is an easy-to-cook lean protein and it takes centerstage in this pasta dish. If you want a little more protein, try sprinkling your bowl with parmesan cheese. Get the recipe here.

Per One Serving: 376 calories; 30 grams protein

7. Creamy Peppadew Pasta With Watercress And Pine Nuts from Amuse Your Bouche

Greek yogurt is the secret protein behind this vegetarian pasta. Spicy Peppadew peppers heat things up while fresh lemon juice and watercress cut the creamy flavor. Get the recipe here.

Per One Serving: 376 calories; 15 grams protein

Related: How Much Protein Do You Really Need?

8. Chicken Parmesan With Edamame Pasta from Kim’s Cravings

Forget, for the moment, the surprisingly low-calorie chicken parm, which is naturally high in protein, and turn your attention to the surprise beneath it. Those noodles pack their own secret protein punch because they’re made from edamame instead of flour. For now you can only really find these specialty pastas online, but your local health food store may also carry them. Bonus: Since they’re flour-free, they’re also gluten-free. 

Get the recipe here.

Per One Serving:  344 calories; 25 grams protein

9. Sriracha Mac And Cheese from Joyful Healthy Eats

Back at it again with the mac and cheese. This one is completely vegetarian. That means all the protein comes from a heaping cup of fontiago cheese. Arrowroot powder gives it a bit of a fiber boost and Sriracha adds some heat. Get the recipe here.

Per One Serving: 324 calories; 14 grams protein

-By Audrey Bruno

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A 15-Minute Routine to Combat the Effects of Sitting at a Desk Chair

If you’re glued to a desk chair for most of your workday, chances are you’ve got tightness in your hips, hamstrings and back. Here is a really easy routine involving simple stretches that can open up those parts of your body and improve your mobility.

Start with a standing dynamic warmup with squats, reverse lunges, Frankensteins, lateral lunges, figure 4s and leg swings front and back. If you are crunched for time, doing this warmup alone can be a great way to loosen up your hips, hamstrings and back. When you have more time, you can head to the floor to do the routine shared below.

Here are the moves you’ll do:

• Inchworm to plank to child’s pose
• Reverse your inchworm and roll back up to standing
• Kneeling lunge to hip flexor stretch to runner’s lunge to hamstring stretch
• Plank to down dog to calf stretches (pedaling the feet), then roll up to standing

Repeat on second side.

• Alternate knee tucks to double knee tuck to torso rotations
• Happy baby to figure 4 stretch to pigeon stretch
• Straight-leg hamstring stretch on your back, then roll up into seated hamstring stretch
• Seated torso rotation

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15 Delicious New Ways to Make Oatmeal

Look no further then oatmeal for a budget-friendly, nutritious way to amp your fiber intake. This beneficial food is a breakfast staple for many of us, but eating your daily bowl of oats is pretty dull. Luckily, this versatile grain lends itself well to a variety of recipes from traditional breakfast-friendly dishes to munchable snacks, and even oatrageously delicious dinner-worthy ideas.

BREAKFAST FRIENDLY

1. Apple Cinnamon Baked Oatmeal | Fit Foodie Finds
Looking for a way to spice up your daily oatmeal grind? Try baking oatmeal with apple and cinnamon, then top it with a delicious sweet leche sauce. The recipe calls for unsweetened almond milk, but you can also sub in cow’s milk. Pomegranate seeds make a beautiful garnish, or you can try coconut flakes, slivered almonds—whatever suits your fancy! Recipe makes 4 servings at 1 cup oatmeal and 2 tablespoons of sauce each.

Nutrition (per serving): Calories: 129; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 252mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 6g; Protein: 3g

2. Oatmeal Pancakes | Cooking Light
Sneak healthy oatmeal into your morning meal with this recipe for oatmeal pancakes. Each stack of 4 pancakes is under 300 calories and provides you with 9 grams of protein and 3 grams of fiber. Recipe makes 3 servings of 4 pancakes each.

Nutrition (per serving): Calories: 263; Total Fat: 12g; Saturated Fat: 6g; Monounsaturated Fat: 3g; Cholesterol: 85mg; Sodium: 492mg; Carbohydrate: 30g; Dietary Fiber: 3g; Sugar: 5g; Protein: 10g

3. Slow Cooker Apple Pie Steel-Cut Oatmeal | The Healthy Maven
Slow cooked apple pie steel-cut oatmeal is the best option for those who want to snooze through their alarm but still have a delicious, hot breakfast. Just set up your crockpot the night before and wake up 8 hours later to a healthy breakfast. Recipe makes 5 servings at 1 cup each.

Nutrition (per serving): Calories: 180; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 135mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 11g; Protein 5g

4. Steel-Cut Oatmeal with Blueberry Compote | Cooking Light
Instead of adding traditional brown sugar and cinnamon to your bowl of oatmeal, try this exciting blueberry compote. The zesty, cinnamon-blueberry compote infuses your fiber-packed steel-cut oatmeal with plenty of flavor. You know what they say: A spoonful of blueberries helps the oatmeal go down!

Nutrition (per serving): Calories: 252; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 153mg; Carbohydrate: 49g; Dietary Fiber: 6g; Sugar: 19g; Protein: 6g

5. Cherry Almond Granola | Yes to Yolks
Transform your oatmeal into crunchy, nutty cherry almond granola by tossing, stirring and baking a few simple ingredients. This recipe calls for dried cherries, cherry juice, almonds and flaxseeds, but you can easily swap them out for other dried fruit, juice, nuts and seeds you already have on hand. Layer granola on top of high-protein Greek yogurt for a satisfying parfait. Recipe makes 10 servings of granola at 1/2 cup each.

Nutrition (per serving): Calories: 275; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 120mg; Total Carbohydrate: 37g; Dietary Fiber: 5g; Sugars: 11g; Protein: 6g

6. Blueberry Almond Oatmeal Parfait | The Wheatless Kitchen
Wake up to an extravagantly simple breakfast parfait. The recipe features layers of oatmeal and yogurt crowned with crunchy almonds and refreshing blueberries. As a nutritional FYI, it’s also high in fiber and is gluten-free. Recipe makes 2 servings. 

Nutrition (per serving): Calories: 296; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 69mg; Total Carbohydrates: 44g; Dietary Fiber: 6g; Sugars: 20g; Protein: 11g

OATMEAL MUNCHIES

7. Chia Oatmeal Breakfast Cookies | Eating Bird Food
Cookies for breakfast? Why yes! These chia oatmeal cookies are packed with hearty and healthy ingredients that will keep you feeling full all morning. They’re also made without any added sugar, dairy or eggs. Make a batch and keep them around because they’re also handy snacks. Recipe makes 15 servings at 1 cookie each.

Nutrition (per serving): Calories: 77; Total Fat: 3g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 5mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 5g; Protein: 1g

8. Banana Bread Granola Bars | Running with Spoons
This lightly sweetened granola bar takes enjoying banana bread to a new (and portable) level. The recipe features a simple bar made from chewy rolled oats and ground flax that is lightly sweetened with ripe bananas, honey and dates. It’s also a friendly snack option for those on a gluten-free diet. Make and store in the fridge for a great post-workout snack. Recipe makes 10 servings at 1 bar each.

Nutrition (per serving): Calories: 130; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 120mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 14g; Protein: 3g

9. Blueberry Lemon Oatmeal Muffins | Daily Unadventures in Cooking
Add oats to your blueberry muffins for better texture and bite. In just 4 easy steps you’ll be ready to bake your own batch of these irresistible muffins. Use plain, 1% fat yogurt to cut down on calories, and remember not to over mix your batter. Recipe makes 12 servings of 1 muffin each.

Nutrition (per serving): Calories: 193; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 16mg; Sodium: 330mg; Total Carbohydrate: 23g; Dietary Fiber: 1g; Sugars: 7g; Protein: 3g

10. Oatmeal Chocolate Chip Breakfast Cookies | Skinnytaste
Cookies with no sugar and none of the artificial stuff? Give ’em here! This recipe for chewy chocolate chip cookies whips together just 3 simple ingredients: ripe bananas, wholesome oats and chocolate chips. If you’re not into chocolate chips, try subbing in toasted coconut, dried cranberries, raisins and/or almond bits. Recipe makes 8 servings at 2 cookies each.

Nutrition (per serving): Calories: 96; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Total Carbohydrate: 18g; Dietary Fiber: 2g; Sugars: 8g; Protein: 2g

11. Pomegranate Oatmeal Snack Cups | Fit Foodie Finds
Wanna take your oatmeal on the go? Check out this recipe for baked pomegranate oatmeal snack cups that are lightly sweetened with ripe banana and 100% pomegranate juice. Spread on your favorite nut butter and munch on these as a snack.

Nutrition (per serving): Calories: 200; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 71mg; Sodium: 464mg; Carbohydrate: 26g; Dietary Fiber: 4g; Sugar: 6g; Protein: 6g

DINNER-WORTHY

12. Easy Turkey Meatloaf with Oats | Six Sister’s Stuff
Oatmeal is a healthy way to buff up traditional meatloaf. This recipe pairs high-protein ground turkey with fiber-filled oats in one meaty loaf your family will love. Slice into this loaf after just 4 simple steps. Recipe makes 6 servings.

Nutrition (per serving): Calories: 224; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 128mg; Sodium: 396mg; Total Carbohydrate: 21g; Dietary Fiber: 2g; Sugars: 10g; Protein: 18g

13. Oatmeal Crusted Chicken Tenders | Mom Always Finds Out
Sneak oats into your family’s lunch or dinner with these oatmeal crusted chicken tenders and they won’t know what hit them. Crispy chicken tenders is always a crowd favorite, and now you can serve a healthier baked version with oats and all. Recipe makes 6 servings.

Nutrition (per serving): Calories: 236; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 92mg; Sodium: 435mg; Total Carbohydrate: 19g; Dietary Fiber: 3g; Sugars: 1g; Protein: 28g

14. Black Bean Oat Burgers | Happy Herbivore
Got 15 minutes? Grab these 6 ingredients out of your pantry—beans, mustard, ketchup, garlic powder, onion powder—and smash them together into a tasty black bean oat burger. Serve with a whole grain hamburger bun, lettuce, tomatoes and all your favorite fixings. Recipe makes 4 servings.

Nutrition (per serving): Calories: 207; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 125mg; Total Carbohydrate: 38g; Dietary Fiber: 11g; Sugars: 3g; Protein: 12g

15. Savory Oatmeal with Crisp Prosciutto, Cheddar & Poached Egg | The Wandering Eater
Tranform breakfast oatmeal into dinner-worthy oatmeal by giving it a cheesy twist. Then, top with crispy prosciutto and a poached egg for a satisfying meal. The recipe calls for a particular cheese, but you can sub it with any cheese that will melt. Recipe makes 2 servings.

Nutrition (per serving): Calories: 357; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 34mg; Sodium: 934mg; Total Carbohydrate: 34g; Dietary Fiber: 5g; Sugars: 1g; Protein: 22g

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MILLE ET UNE NUITS

As you guys might know, I love infusing each editorial my team and I get to work on with the stories of each journey, of each experience we get to live. Make each memory of it come to life through pictures. For this editorial, I got inspired by Morocco. I had the chance to travel there, and what I loved the most about this place was the warmth. And I am not just talking about the weather, which definitely was hot, but more so about the people. Everyone was so welcoming and the ambiance was so convivial, making us all feel so at home and at ease.

This shooting in collaboration with David Yurman is inspired by the Moroccan heat, the beauty and the colors of it’s little streets and markets. I love the mystical aspect of Morocco and I am glad to see how well my new little moon tattoo fits in quite perfectly. This look to me was all about layering jewelry to create this idea of a bohemian style, with a fluid tunic and a turban head band in the hair to add detailing. I hope you guys will enjoy this new set of pictures and that it might inspire you for your own summer travel adventures! Cheers
 

Chatelaine Ring with Diamonds in 18k Gold (Garnet / Citrine)

Chatelaine Ring with Diamonds in 18k Gold (Pink Tourmaline / Peridot)

Renaissance Bracelet with Green Onyx, 14k gold

Cable Classic Bracelet Sterling Silver, 14k Gold

Bead Necklace with Carnelian, Amber, Citrine and 18K Gold

Bead Necklace with Carnelian, Garnet and 18K Gold

Chatelaine Earrings with Citrine and Diamonds

 

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Balsamic Bacon Brussels Sprouts

Sweet, caramelized Brussels sprouts cooked with crisp pan-fried bacon and tossed in a balsamic glaze? Yes, please! If you have not yet hopped onto the Brussels sprouts bandwagon, this method from Cook Smarts might just do it. Bacon adds smokiness and crunchiness to perfectly sautéed Brussels sprouts to tempt even the pickiest eaters.

Balsamic Bacon Brussels Sprouts

Ingredients

• 1 pound Brussels sprouts, halved
• 6 slices bacon, chopped
• 1 tablespoon balsamic vinegar
• 1 tablespoon brown sugar
• 2 teaspoons Dijon mustard (certified gluten-free if necessary)
• 1/2 medium lemon, juiced

Directions

Place Brussels sprouts in a microwave-safe dish. Add a splash of water, cover with a wet paper towel, and microwave for 2–3 minutes. (Or boil in salted water for about 2 minutes.)

Place a large nonstick skillet over medium-high heat. Add bacon, and sauté until brown and a bit crispy, about 5 minutes. Drain all but 1 tablespoon of the bacon drippings. If the pan looks too dry, add a splash of water before scraping up your bacon bits.

Add Brussels sprouts to pan, and sauté for about 5 minutes, or until they are golden on the outside.

Add balsamic vinegar, brown sugar, Dijon mustard and 2 tablespoons water to the pan. Sauté for another 1–2 minutes. Remove from heat, and top with lemon juice. Season to taste with salt and pepper. Enjoy!

Nutrition Information

Serves: 4 |  Serving Size: 1 cup

Per serving: Calories: 136; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 316mg; Carbohydrate: 16g; Dietary Fiber: 5g; Sugar: 7g; Protein: 9g

Nutrition Bonus: Potassium: 478mg; Iron: 11%; Vitamin A: 19%; Vitamin C: 178%; Calcium: 5% 

Cook Smarts creates a range of educational cooking tools and information to empower and inspire home cooks. Visit their website for a range of free cooking resources, simple recipes, and delicious weekly meal plans. Follow their adventures in healthy cooking on Facebook, Pinterest & Instagram.

Photo courtesy of Cook Smarts. Original recipe published by Cook Smarts.

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3 Tips on How to Throw a Spa Party

Spa parties are great fun for little girls, adults, or even for a bachelorette!  Regardless of the reason, here are … Continue reading →

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The Difference Between “Good” and “Bad” Pain During Exercise

Pain is your body’s way of telling you something is up, and yes, there is definitely a difference between normal soreness, which says, “Hey, you had a great work out!” and injury related pain, which says “Whoa, something serious is happening here.” Making that distinction is key if you want to get an effective work out and avoid hurting yourself. So let’s get down to deciphering your body’s language.

GOOD PAIN

Though it may make it tough for you to walk up and down the stairs, some muscle soreness is normal, good pain. As long as you’re feeling that soreness in the places that were targeted during your last work out. In other words, don’t be concerned when you wake up the next day after a hard workout feeling a little tight and achy. (You’re likely experiencing DOMS, or delayed onset muscle soreness.)

On the flip side, if you did 50 sit-ups and now your lower back feels sore, that’s an indication that your form or execution was off. You’ll need to correct that if you want to get results in your abs without hurting your back in the process.

Generally, mild soreness that lasts less than 48 hours means you are good to go.

BAD PAIN

We’ve all heard the expression: “No pain, No gain,” but that’s not always a great rule to follow. You need to look out for pain that is sharp and localized (felt in one specific spot or area). This is bad pain, and is likely a warning sign of a more serious injury, such as a tear. Three examples of bad pain:

1. Pulled Muscle If you feel a sudden tightening during an exercise, you’ve probably pulled a muscle and how you should respond depends on the severity of the pull. Again, this could be a sign from your body that you’re over doing it or that your form is off. Take a break from that particular move or activity until the muscle recovers. You can tell if a muscle pull is more serious if it bothers you even when you move gently, or if the pain persists longer than two weeks. If that’s the case, make an appointment with your doctor.

2. Achy Joints If you’re doing a kettle bell swing and all of a sudden you feel a sharp pain in your back, it’s time to stop. Soreness or achiness in your joints can also be a warning that your muscles aren’t absorbing the force properly, and that the soft tissue around your joints (tendons, retinaculum, and musculotendinous junction, for example) is absorbing too much force.

3. Pain that increases Any kind of pain (sharp, dull, or otherwise) that progressively gets worse, and more intense as you workout is bad news. If you experience any of this, take a break from activity until you can get to your doctor and have it checked out.

In general, injury-related pain occurs when a muscle is overused, likely because it is compensating for another area of the body that has shut down. I see many patients who come in with hamstring pulls caused by glutes that aren’t working properly, for instance.

TO AVOID PAIN

Avoiding pain is one of the biggest reasons why you should be doing a dynamic warm up before working out. It’s the number one way to prevent overuse injuries.

A dynamic warm up includes moves that prepare your body for activity by turning on the muscles that aren’t working, making them limber and long. It also helps ensure the muscles you target are actually the ones that do the work.

Bottom line, you need to listen to your body. By understanding different types of pain, you will know your body better and be more responsive to its needs.

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