Quick and Easy 400-Calorie Recipes: Delicious and Satisfying Meals That Keep You to a Balanced 1200-Calorie Diet So You Can Lose Weight Without Starving Yourself

by Dick Logue

Four hundred super-simple, mega-satisfying meals that cover your every craving and desire, from wholesomely hearty breakfasts to decadent treats that won’t break the (calorie) bank. For people looking to shed pounds and live more healthfully, eating meals in the 400-calorie range is your secret weapon to weight-loss success. Not only do these meals fuel your energy, rev metabolism, and keep you feeling full longer, but they also help you stick to a daily caloric range of 1200 to 1500 total calories, which is ideal for tipping the scales in your favor. With Quick and Easy 400-Calorie Recipes, you can reap the benefits of these low-calories meals without spending hours in the kitchen. Perfect for anyone trying to pursue weight loss while living a busy life, this book works by expertly focusing on nutrient-dense, low-calorie ingredients that you can eat in abundance—such as leafy greens, artichokes, and berries—and combining them with smaller portions of equally filling foods like whole grains, beans, eggs, and poultry. Featuring recipes for every meal, plus snacks, treats, and drinks, Quick and Easy 400-Calorie Recipes will help you lose weight without letting cooking and planning weight-loss friendly meals take over your life.    

144 pages, Paperback

Published May 21, 2024

Reviews

[JoyReaderGirl1 · Rating 2 out of 5]

In all good conscience I can not recommend Dick Logue’s, “Quick and Easy 400-Calorie Recipes,” because throughout his cookbook recipes are written using ingredients filled with no-fat cheeses and no-fat sour cream, as well as egg substitutes.

Most scientists and health professionals agree that eating these FAKE products are actually worse than using their full-fat counterparts because to generate TASTE manufacturers fill these “PLASTIC” or GENETICALLY MODIFIED products full of sugars, salt and ingredients that are WORSE than the naturally occurring ones in the real full-fat, more wholesome versions.

Consequently, other than a few salads, grilled meats and veggies that are no-brainers, this is a very disappointing cookbook and dieting reference that anyone caring about good health while reducing calories should avoid at all costs.

JoyReaderGirl1 graciously thanks NetGalley, Author Dick Logue, and New Shoe Press / Quartro Publishing Group USA for this advanced reader’s copy (ARC) for review.

[Brenda · Rating 3 out of 5]

Quick and Easy 400-Calorie Recipes by Dick Logue is a short book which contains the story about Logue's health scare experience and resulting low-calorie diet. He mindfully includes nutrient-dense ingredients in his recipes to ensure a balance and he never adds salt to his food. He also explains his six top ways to change eating habits. For me 1,200-1,600 calories a day would be low but this works for him.

Though I can easily envision recipe outcomes in my mind without photographs, they would be helpful to inspire or draw one to a particular recipe. These recipes are simple (simple is often best!) and would appeal most to new cooks; there is nothing novel for experienced cooks. However, for those who are busy and yearn for the nutrition calculations and calorie counts to be done for them, this would be a great resource. Sometimes one craves a lower-calorie meal, if not a low-calorie lifestyle.

Some appealing recipes include Not Exactly Eggs Benedict, Stuffed Cantaloupe, More Than the Usual Shrimp Remoulade, Honey Fried Chicken Dinner, Pure Comfort Beef and Barley Casserole, Touch of the South Bourbon Pork Chops, Oven Fried Fish and Meal in a Potato, The meals do look delicious and the guesswork is done..

My sincere thank you to Quarto Publishing Group - Fair Winds and NetGalley for providing me with a digital copy of this book.

[Ishieta Chopra · Rating 3 out of 5]

This was an interesting title - I want to learn low calorie recipes so that I can eat my fill and still be healthy.
As a vegetarian, it was a nice surprise to find a section with only vegetarian recipes.
However, as we do not eat egg substitute or cheese with all our meals - i will be modifying these recipes for myself.
I was surprised that almost all recipes use cheese - i am not sure how that would work if you are trying to lose weight.
surprisingly for a cookbook, there were no photos - but maybe that is part of being healthy - if i dont see it, i cannot be tempted by it! :)

[GONZA · Rating 3 out of 5]

It can't be easy to make "starving" recipes attractive. Too bad the photos are missing, but praise that there is a translation of American measurements into European ones.

Non deve essere facile rendere attraenti delle ricette "da fame". Peccato che manchino le foto, ma lode al fatto che c'é una traduzione delle misure americane in quelle europee.

I received from the Publisher a complimentary digital advanced review copy of the book in exchange for a honest review.

[Leah M · Rating 3 out of 5]

Thank you to NetGalley and New Shoe Press for providing me with an ARC of this book in exchange for an honest review.

I’m always on the lookout for a good cookbook, and with a recent diagnosis of ulcerative colitis, my eating habits have changed. Small, light meals that are lower in fat seem to work best for me, so I figured that 400-calorie meals might be just the ticket.

Starting out, Logue explains his own rationale for writing this book, and how he has taken control of his health and some serious health conditions through changes to his eating habits. He also gives a quick breakdown of the different components of a healthy diet, and emphasizes the importance of including whole foods and a variety of brightly colored fruit and vegetables in the diet. Also, the author mentioned that due to his heart health, he does not cook with any salt at home, and did not change that for this book.

The lack of salt in his cooking made me a bit hesitant, but I did my best to remain open-minded. I told myself that I could always add my own salt to recipes, but was confident that there would be plenty of seasonings in the recipe to make up for this.

Recipes are broken down into sections based on meals. I loved the breakfast section, which is broken down into both savory and sweet recipes, and don’t include any boring oatmeal recipes, but does provide some smoothie recipes for those mornings when you’re in a rush and don’t have time to cook. There’s also some seriously delicious sounding recipes that are prepared the night before and then quickly cooked the next morning, so that you can have a fantastic breakfast ready for company on a holiday, like a strata.

Lunches and light meals are another section, and include more than just salads, but since the meals are only 400 calories each, you could easily fit 4 into your schedule if you’re hungry. Dinners are broken down by protein source: chicken and turkey, beef, pork, fish and seafood, and vegetarian, and I loved that vegetarian options were offered. Many of the vegetarian recipes featured cheese or beans, and all of the recipes featured plenty of fresh vegetables, making the meal feel larger and keep you full longer.

I quickly realized that there were no photos included for any of the recipes. I was kind of disappointed by that, since I always like to see pictures of what the recipe is supposed to look like. It helps me gauge my progress, not just with the recipe but with my kitchen skills overall. And I can’t lie, sometimes the picture will be the deciding factor that makes me decide to prepare a recipe I was on the fence about.

It wasn’t just the lack of pictures that I found disappointing about this book. The lack of salt in the recipes, I can understand. But it felt like the majority of the recipes didn’t really use many spices other than garlic, onion, black pepper, oregano, basil, and cumin, and in pretty small amounts. I bookmarked some of the recipes in the breakfast section, figuring that I could jazz them up with my own spices, and change around the veggies to a blend that I prefer. However, I was underwhelmed with the recipes in the rest of the book. The veggies were pretty much the same for most of the recipes (onion, green pepper, broccoli, cauliflower, zucchini), and while there was a huge array of recipes in this book, there were only a few that appealed to me out of the total number. A lot of the recipes were for casseroles, which isn’t what comes to mind for me when I think of eating minimally processed items, and while I understand the author’s need to cook with an egg substitute for health reasons, I was confused by his refusal to include the equivalent for real eggs for people who don’t need to cut out eggs, since he emphasized whole foods so heavily in the beginning.

One of the strengths of this book is that recipes are perfect for people who are new to cooking. The list of ingredients are all commonly found in the pantry, and if not, they’re easy to obtain from any local supermarket, and none of the recipe instructions are overly involved. This is a great way to learn how to cook in a variety of ways (fry, stir-fry, bake, roast, use a slow-cooker, etc.) as well as work with different types of proteins. But if you’re a little more comfortable in the kitchen, this probably isn’t going to cut it for you, unless you really love casseroles. Overall, this wasn’t a winner for me, and I wouldn’t suggest it for families with small kids unless they like veggies (since the veggies aren’t hidden), but this would be a great read for people just learning to cook, or wanting to add some more veggies in their diet while cutting out sodium.

[DustyBookSniffers - Nicole · Rating 4 out of 5]

In my exploration of the "Quick and Easy 400 Calorie Diet" cookbook by Dick Logue, I am pleasantly surprised by its well-organized layout, which enhances the overall reading experience. However, one aspect that left me slightly disappointed was the absence of pictures accompanying the featured dishes. While this might not affect the functionality of the book, visual representations of the recipes could have added an extra layer of appeal.

One standout feature of the cookbook is the serving sizes provided for each recipe, making it an ideal choice for families. The emphasis on balanced and nutritious meals is evident throughout, reflecting the author's commitment to promoting healthy eating habits. What sets this book apart is the inclusion of detailed nutritional information, including data on carbs, fat, and calories. This valuable information simplifies meal planning and facilitates effective calorie management, making it a practical guide for those conscious of their dietary intake.

A personal touch is added to the cookbook by including the author's backstory, offering readers insight into the inspiration behind the recipes. This thoughtful touch contributes to the overall engagement with the book.

The cookbook is thoughtfully divided into sections, each featuring a diverse selection of meals, ensuring that readers never experience culinary monotony. The Dinner section, categorized into poultry, beef, pork, seafood, and vegetarian options, particularly stood out to me. This segmentation adds variety and caters to different dietary preferences, making the cookbook versatile and appealing to a broad audience.

Despite lacking ample pictures, the book's simplicity is a notable positive aspect. The straightforward presentation makes it accessible for all, from beginners to seasoned cooks. The absence of unnecessary complexities enhances the practicality of the cookbook, allowing readers to focus on the essentials of healthy cooking.

In conclusion, the "Quick and Easy 400 Calorie Diet" cookbook is a commendable resource for those seeking a straightforward approach to balanced and low-calorie meals. The absence of an extensive visual component may be a drawback, but the cookbook compensates with its user-friendly layout, nutritional information, and diverse recipe offerings.

I extend my gratitude to NetGalley and Quarto Publishing Group – Fair Winds and New Shoe Press for providing me with the e-book in exchange for an honest review.

[Jenn · Rating 4 out of 5]

Quick and Easy 400-Calorie Recipes is a cookbook developed by the author, Dick Logue, due to being forced into a special diet for medical reasons, and his dissatisfaction with the kind of food he could eat. I think anyone who's ever been on a diet can relate to that disappointment with their food options!

The preparation methods I came across were: stove top, microwave, oven, slow cooker, and grilling

This cookbook is based on Volumetrics, and the recipes were developed with a focus on 6 key areas:
1. Low Energy Density
2. High Nutrient Density
3. Minimally Processed Foods
4. Low Sodium
5. Low Saturated Fat
6. High Fiber

Pros:
- Other than sodium, there is no demonization of any particular food or group of foods (i.e. Carbs or Fats)
- Measurements given in both English and Metric
- No salt is added to a single recipe, other than what is naturally occurring (i.e. a lot of recipes use cheese as an ingredient, which contains salt)
- Recipes don't use any exotic or hard to get ingredients
- Recipes instructions are very simple and straightforward, as well as quick to prepare in most cases

Cons:
- Without salt, the recipes were kind of bland to me. This was an easy fix, as adding salt can be done to your own taste preferences
- No pictures
- Some recipes use artificial sweeteners. Not a con for everyone, but I personally can't stand the taste of them.
- Some of the recipes weren't anything new or particularly interesting, they just swapped less healthy items for more healthy ones. For example, there was a recipe for a BLT, and the difference was basically to use low sodium bacon and whole wheat bread.

I recommend this book to anyone looking for quick, simple to prepare, and healthy recipes that don't use any unfamiliar or hard-to-find ingredients. There are recipes for every meal of the day, which makes meal planning for the week quite easy. But, if you're an accomplished home cook, you'll likely be bored with a lot of these recipes.

With today's busy schedules, and due to the ease of use and the convenience of this book, I give it 4 stars (-1 star for lack of creativity, as I feel like I already have a lot of similar recipes in my repertoire, that I could tweak in a similar way on my own).

Thank you to Netgalley and the author for the opportunity to read the ARC of this book. I was not required to submit this honest review.

[Trish · Rating 3 out of 5]

This book was strongly 'just okay' in my opinion. I do want to acknowledge that developing recipes that are so low in calories while still retaining enough nutrition to be healthy and filling is no easy task, so I applaud the author for aiming to meet the interest in these kinds of meals.

However, after reading through and trying out a recipe, I'm left a little unsatisfied. The book doesn't include any photographs of what the finished dish looks like. There are no appealing and inspiring images to kickstart one's interest in diving into the recipes. It's true that a cookbook doesn't necessarily require pictures, but if a book is going to forgo that route, it ought to develop a certain personality in the recipe's descriptions (Peg Bracken's 'The I Hate to Cook Book' is a great example of this). This book doesn't really do that either, so what you essentially receive is a list.

The recipe I tried out was the 'Better Than it Sounds Pasta with Tofu' which turned out fine. It was a little basic, with the addition of tofu being the only real twist to the standard pasta with veggies and red sauce recipes most of us have probably thrown together at some point or other in our lives.

I'm giving this book 3 stars, as it's organized neatly by meal and does what it says on the cover. If you just need some recipes to hit a certain nutritional goal, this book seems okay for that. However, it doesn't have anything particularly inspiring, informative, or unusual about it.

Many thanks to NetGalley and Quarto Publishing Group – Fair Winds, New Shoe Press for an advanced copy to review.

[Karen Hancock · Rating 4 out of 5]

I can’t remember a time that I wasn’t on some sort of diet. I always crave high calorie dishes because they seem to have more flavor. However, occasionally a cookbook comes out full of recipes that are as flavorful as their calorie-laden counterparts. Quick and Easy 400-Calorie Recipes: Delicious and Satisfying Meals That Keep You to a Balanced 1200-Calorie Diet So You Can Lose Weight Without Starving Yourself is one such cookbook, and it’s full of mouthwatering dishes that will satisfy even picky eaters and those who are dieting.

This cookbook had several salads that are appealing (some quite hearty and containing much more than lettuce and some that will be very filling), but it seems that salad is always diet food and those of us who are on diets don’t always crave them. There are casseroles that have been “lightened up,” as well as classics that have been gathered from places across the globe, such as Greek Moussaka, Sweet & Sour Chicken, Fried Rice, Spaghetti Pie, Jambalaya, Curry, meatloaf, and even All American steak. There are even a few vegetarian dishes.

The recipes are written in the traditional format so they are easy to follow. Many are very easy, and some have a longer list of ingredients, but the dishes are worth it.

Unfortunately, there are no photographs, so cooks will have no idea what the finished dish should look like. This is a major flaw, because the cookbook, other than that, is very nice and has very good recipes. Although the recipes are excellent, the lack of photos will be a no-go for many of us.

Special thanks to NetGalley for supplying a review copy of this book.

[Skye · Rating 3 out of 5]

This cookbook is a useful tool to have in your back pocket when you want to keep your calories to 1200 a day. It is based on the research of a number of doctors and nutritional experts. There are 6 key areas that he focused on: low energy density, high nutrient density, focus on fresh minimally processed foods, low sodium, low saturated fat, and high fiber. There is even a section on changing the way you think about what you eat.

This cookbook includes: traditional breakfasts, lunches and light meals, and dinner options that are broken down into the following: chicken and turkey, beef, pork, fish and seafood, and finally vegetarian. Each recipe has the serving size and nutritional information. The ingredients seem easy to find and he even gives substitutions if you can’t find them. An example of this is using navy beans if you can’t find cannellini.

So overall a no fluff, simple but still flavorful guide to having balanced, healthier meals throughout the day. It would have benefited from pictures, but overall it is helpful to use for planning your meals.

Special thanks to NetGalley and Quarto Publishing Group-Fair Winds, New Shoe Press for sharing this book with me in exchange for my honest review.

[Diane Hernandez · Rating 4 out of 5]

Quick and Easy 400-Calorie Recipes is filled with comfort food recipes reduced in both sodium and calories. Each recipe comes with full nutritional information. Unfortunately, there are no photos included.

I also question some of the directions. In More Like Your Mama’s Tuna Casserole, for example, putting cooked egg noodles in a slow cooker for 7-9 hours on low sounds like a recipe for disaster (or at least mushy and/or broken noodles).

On the other hand, some of these recipes are really innovative. Making mole sauce with a can of tomatoes and some spices is an awesome, and gluten free, idea! It also only takes twenty minutes to cook. Will it taste identical to old fashioned mole? Probably not, but close enough with almost no calories and little work is a win for me.

Quick and Easy 400-Calorie Recipes is rather hit and miss for me. I need photos to get my mouth watering. Still, it does have some ingenious ideas for reducing calories so 4 stars from me.

Thanks to New Shoe Press and NetGalley for a digital review copy of the book.

[Andreea · Rating 2 out of 5]

1.75 stars

I received a digital copy of this book in exchange for my honest review.

Not great, not.. okay, it was quite terrible. It's mostly my fault for always jumping at the opportunity to read a new cookbook (especially if it's free to read on NetGalley), but I should've read the title twice. 1200 calorie diet is a red flag.

There is a lack of pictures in this cookbook which makes this book really unappealing. Then it's obviously too American for my European taste, I am not going to hold this against it but it will definitely not prompt me to recreate any of the recipes.

Content wise, the recipes are pretty simple and nothing new under the sun. I did save a few salads, stews and a couple of stuffed bell peppers to maybe try in the future. But a lot of the recipes that are inspired from other cultures are described as "still authentic/traditional" even though they are very American.

[My big issue is that I have another book from this author and I have a feeling it will not be much different.]

[joyce w. laudon · Rating 4 out of 5]

Can a recipe with 400 calories be easy, tasty and satisfying? Find out for yourself by looking at the ideas in this book.

There are suggestions for breakfast, lunch and dinner that offer a good amount of variety. You might want to start the day with an asparagus omelette and a citrus salad, for example. Lunch could be shrimp Remoulade,while for dinner there is a chicken shepherds pie. In addition to these and other recipes, the author offers advice, on healthy eating.

I was impressed by the tasty sounding recipes in this book. Even if you don’t subscribe to the 400 calories on a regular basis, you might want to pick up this book on occasion.

Many thanks to NetGalley and Quarto Publishing Group for this title. All opinions are my own.

[Catlin · Rating 2 out of 5]

This is a very simple cookbook. The recipes look easy to prepare and are mostly common American fare with some ethnic touches. The dishes are mostly meat-based, though there is a vegetarian section. It might be a good cookbook for someone just starting a household, but I wouldn't get it myself for one big reason: there are no photos. For me, a big part of food is what it looks like. Without seeing the end result of the recipe, I'm not very inspired to make it.

Thank you to Quarto Publishing Group and NetGalley for providing an advance review copy of this cookbook. My opinions are my own.

[Samantha · Rating 3 out of 5]

Nice selection of lower calorie recipes that can suit all the family. Included are breakfast, lunches and dinners.

The measurements are in both imperial and metric, instructions are easy to follow and comes with the yield/portions. Also included are the calories and all the nutritional information. However the lack of photographs is a big let down for this book, I'm cooking and want to see what the end result should look like.

Note: this books content has been previously published in another of the authors books in 2011.

I received this book from netgalley in return for a honest review.

[Clara · Rating 5 out of 5]

I was really interested in reading this cookbook because I’m always lost when it comes to tasty healthy meals. This book had plenty to choose from and I really enjoyed the fact that there was a lot of information included about nutrition and what it is we should be looking for in our food.

Some of my favourite recipes that were included are
Strawberry dream pockets
Honey fried chicken dinner
Easy slow cooker enchiladas casserole
And the Stuffed shells Florentine

Definitely some great recipes and I look forward to testing some of these out!

[Lindsay Williams · Rating 3 out of 5]

The good:

For the most part easy to find and have on hand ingredients.

Short steps on how to make the meals A+ on that one!

I found aviut 10 recipes I am excited to try.

The not so good:

For someone like me that cooks family dinner with kids. A lot of these recipes are a no kid will touch.

No pictures. I just like to see what the food looks like at serving ....but that's me.

Thank you to NetGalley for the chance to look over this healthy cookbook ARC copy in exchange for a honest review.

[Maude · Rating 3 out of 5]

I really wanted to like this book, but the lack of any pictures for the recipes was a big turn off for me. I appreciate the simple recipes, even if some of them aren't very original, but for a modern cookbook - especially a diet one, where you know the food might be a little less "tasty looking" but good for you in the long run - good pictures are an essential part of the experience. Still, I would like to try some of those recipes - if I had an idea of what the end result was supposed to look like.

[Joni Owens · Rating 4 out of 5]

Ugh I don’t know why this author doesn’t include pictures in his cookbook?! I get not every recipe can have one since there really are A LOT of recipes in this book but some would be appreciated.

This book is packed with terrific recipes. They are quick and easy to follow. The ingredients are easily accessible. The only downside is the lack of pictures.

Usually I would really ding the stars for the lack of pictures but the amount of good recipes I’m bumping my 3.5 to a 4. With pictures this could easily be a 5.

[J R · Rating 5 out of 5]

Logue assembles a varied collection of recipes that provides broad appeal and gives hope to those of us trying to make healthy improvements to our diet. I felt like I could stay on a 400 calorie/meal diet for an extended period of time with so many appealing choices. The best part is that the portions are generous. My only concern is that many recipes are medium-to-high in carbs.

[Elle · Rating 2 out of 5]

Substitutions in classic recipes help reduce the calories in the recipes of this book. Example: chicken instead of beef in a Shepherd’s Pie. Ingredients substituted (skim milk and egg substitute) carry over between recipes which will help the reader sample multiple recipes easily.

[Donna · Rating 3 out of 5]

No photos for the recipes are a big negative for me. I know the book is based on the authors health scare, but I feel 400 calories for every meal is too low for some people. It’s not a plan I would follow, but there were some recipes I would try.

[Lauren · Rating 5 out of 5]

A book that lives up to it’s title exactly. I found this really straightforward and simple and I can't wait to try and cook some of these recipes for myself.

[Jackie Cyr · Rating 4 out of 5]

Thank you Net Galley for allowing me to receive this book for an honest review.

Since dieting I love low calories recipes.

I can not wait to give them a try.

[Jennifer Hazen · Rating 4 out of 5]

I've found many new-to-me-recipes in Mr. Logue's books. This new one, Quick and Easy 400-Calorie Recipes, was no different. The recipes are easy to follow with minimal ingredients.

[Susie · Rating 5 out of 5]

So many amazing recipes, I’m looking forward to trying some of these out.

Thank you NetGalley for my complimentary copy in return for my honest review.

[Melanie · Rating 4 out of 5]

Quick and Easy 400-Calorie Recipes is a cookbook of 400-calorie recipes. It is a health-conscious and calorie-conscious collection of recipes.

[Heather · Rating 5 out of 5]

I want to thank you and the author for gifting me the ebook.
Wow this recipe book is absolutely stuffed full of recipe books. The recipes seem easy to follow. The photos are beautiful and I can't wait to try some of them! I am looking for new healthier recipes for my family.