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[quote=Anonymous]If you cook a lot from scratch, you can find the calories of the ingredients on the packaging (flour, sugar, oil, etc.) and you can do web searches on "calories zucchini" etc. Write the calorie counts on the recipe card, add them up, then divide by the number of portions the recipe makes. (Try caloriecountabout.com) 400 calories isn't too hard to hit if you practice portion control and go easy on the oil/butter/etc. One serving of pasta is about 200 calories; a serving of brown rice is about 170. 3 ounces of chicken or salmon is about 150-180 calories, and veggies are low-cal. I would worry less about hitting exactly 400 calories and hitting roughly 400 calories per meal. [/quote]
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