Jillian Michaels Meal ideas
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CanuckLove
Posts: 673 Member
in Recipes
Breakfast, lunch, dinner, snacks AND desserts ~~Enjoy 
Breakfast
Veggie Scramble
Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.
324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein
Yogurt Parfait
In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries.
357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein
Filling Frittata
Cook 1/2 cup chopped red onion, 1/2 cup chopped red bell pepper in a pan coated with cooking spray, 3 minutes. Add 2 oz low-sodium deli turkey breast, chopped; cook until heated through, 2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 1/2 cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes.
360 calories, 15 g fat (7 g saturated), 19 g carbs, 2 g fiber, 37 g protein
Lox and a Schmear
Stuff a 6 1/2-inch whole-wheat pita with 2 oz nitrate-free smoked salmon, 3 red onion slices, 1 wedge The Laughing Cow Light Creamy Swiss cheese.
344 calories per serving, 6 g fat (2 g saturated), 52 g carbs, 7 g fiber, 21 g protein
Honeyed Waffles
Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced.
362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein
Egg and Cheese
Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple.
344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein
Eat and Run
1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds
323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein
Southwestern Slam
Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya.
348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein
Broiled Grapefruit
Drizzle 1 tsp raw honey over 2 grapefruit halves. Heat under broiler until honey begins to bubble and grapefruit starts to brown, about 5 minutes. Serve with 1 slice whole-wheat toast topped with 1 1/2 tbsp almond butter.
353 calories per serving, 16 g fat (2 g saturated), 50 g carbs, 6 g fiber, 9 g protein
Make-Ahead Muesli
Mix 1/2 cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate overnight. Serve topped with 1 apple, chopped.
349 calories per serving, 13 g fat (1 g saturated), 56 g carbs, 8 g fiber, 8 g protein
Almond Muffin
Spread 1 1/2 tbsp almond butter on a whole-wheat English muffin. Serve with 1 kiwifruit or 1 orange.
331 calories per serving, 16 g fat (2 g saturated), 43 g carbs, 8 g fiber, 10 g protein
Berry Smooth
Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken.
338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein
Coffee Shop Special
Starbucks Perfect Oatmeal With Nut Medley Topping, 12 oz nonfat latte
340 calories, 12 g fat (2 g saturated), 42 g carbs, 4 g fiber, 17 g protein
Breakfast Bowl
1 1/2 cups high-fiber cereal (like All-Bran); 1/2 cup skim milk; 1/2 banana, sliced
349 calories, 5 g fat (1 g saturated), 90 g carbs, 29 g fiber, 19 g protein
Oatmeal
Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries.
386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein
Subway Breakfast
One Egg White and Cheese Muffin Melt; 1 medium banana; 1 cup nonfat milk
336 calories, 5 g fat (1 g saturated), 57 g carbs, 8 g fiber, 22 g protein
Lunch
Black Bean Wrap
Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine.
437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein
Quinoa Salad Bowl
Combine 1 cup cooked quinoa with 2 cups arugula, 1/2 cup low-sodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil.
444 calories, 12 g fat (1 g saturated), 68 g carbs, 12 g fiber, 18 g protein
Pie on the Fly
Nuke Amy's Kitchen Light in Sodium Spinach Single Serve Pizza.
440 calories, 18 g fat (6 g saturated), 54 g carbs, 3 g fiber, 19 g protein
Turkey Burger
Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya.
458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein
Soup and Sammy
Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread.
415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein
Homemade Pizza
Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts.
455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein
Hoagie in a Hurry
Order a Subway 6-inch Turkey Breast sandwich on 9-grain wheat bread topped with your choice of veggies. (Try lettuce, tomatoes, onions, green bell peppers.) Enjoy with 1 package apple slices, 1 bag Popchips (or a serving of any baked potato chip with less than 150 calories per serving).
435 calories, 8 g fat (1 g saturated), 76 g carbs, 8 g fiber, 19 g protein
Indian Meatballs
Mix 4 oz ground turkey breast with 1 tsp ground cumin, 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional). Form into 1 1/2-inch balls; bake at 400° until cooked (no pink in center), 20 to 25 minutes. Mix 3 oz nonfat plain Greek yogurt with 1/2 chopped garlic clove, 1 tsp chopped fresh mint for dipping. Serve with a 6 1/2-inch whole-wheat pita, 2 cups spinach, steamed and drizzled with lemon juice.
445 calories, 12 g fat (3 g saturated), 52 g carbs, 8 g fiber, 35 g protein
Chicken and Zucchini Spaghetti
Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil.
454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein
Citrus Salad
Mix 1 1/2 cups cooked barley with 2 cups arugula, 1 orange (peeled and segmented), 2 tsp chopped fresh parsley, 2 tsp olive oil, 2 tsp lemon juice.
448 calories, 13 g fat (2 g saturated), 85 g carbs, 11 g fiber, 8 g protein
Chicken Baked Potato
Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice.
437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein
Breaded Halibut
Coat 4 oz boneless, skinless halibut with 1 tsp Dijon mustard and 1/4 cup whole-wheat panko breadcrumbs. Bake at 400° until fish is cooked, 10 minutes; drizzle with lemon juice. Mix 2 cups arugula with 10 cherry tomatoes, 2 tbsp chopped walnuts, 1 tsp olive oil, 1 tsp lemon juice; serve with halibut, 1 slice whole-wheat bread.
433 calories, 18 g fat (2 g saturated), 37 g carbs, 8 g fiber, 34 g protein
TLT
Cut 1⁄3 of an 8-oz block of tempeh into 2 slices. Spread 2 tsp Dijon mustard on 2 slices whole-wheat bread. Place tempeh; 1/2 tomato, sliced; lettuce between bread. Serve with 2 cups grapes.
460 calories, 9 g fat (2 g saturated), 76 g carbs, 14 g fiber, 23 g protein
Portable Eats
1 all-natural fruit-and-nut bar (like Kind Fruit & Nut Nut Delight); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese
446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein
Tahini Salmon Salad
Mix 1 1/2 cups cooked brown rice with 2 oz drained canned salmon, 1 cup chopped tomatoes, 2 cups arugula, 2 tsp chopped fresh parsley and 1 tsp chopped fresh mint. Drizzle with a dressing made from 1 tbsp tahini and 1 tbsp lemon juice; add water to thin if necessary.
435 calories, 14 g fat, 2 g saturated, 58 g carbs, 7 g fiber, 24 g protein
Curried Brown Rice Salad
Mix 1/2 cup frozen peas, 1 chopped tomato, 1 tsp curry powder; microwave until peas are warm, about 1 minute. Combine with 1 1/2 cup cooked brown rice and 2 cups arugula. Drizzle with 2 tsp olive oil; top with 1 tbsp chopped fresh cilantro and 1 tbsp pistachio nuts.
429 calories, 15 g fat (2 g saturated), 64 g carbs, 9 g fiber, 14 protein
Snacks
Trail Mix
Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran).
210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein
Chips and Salsa
15 baked tortilla chips, 1/2 cup salsa
196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein
Mediterranean Nibbles
Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita.
195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein
Cheesy Snack
Enjoy 1 cup lowfat, no-sodium-added cottage cheese with 1 serving fruit (such as 1/2 cup berries or pineapple cubes).
202 calories, 2 g fat (1 g saturated), 16 g carbs, 1 g fiber, 28 g protein
Sweet Smoothie
Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk.
223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein
Nutty Nanner
Spread 1 banana (or apple) with 1 tbsp almond butter.
173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein
Popcorn Plus
3 cups Newman's Own Natural Flavor Popcorn, 8 walnut halves
204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein
Veggies and Dip
1/4 cup hummus, 15 baby carrots, 1 cup cucumber slices
185 calories, 6 fat (1 g saturated), 29 g carbs, 7 g fiber, 5 g protein
Go Nuts
Enjoy 1 serving of nuts (20 pecans or 6 Brazil nuts) and fruit (such as 1 orange or 3/4 cup fresh mango slices).
190 calories, 14 g fat (1 g saturated), 18 g carbs, 5 g fiber, 3 g protein
Turkey Roll-Up
Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up.
204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein
Cheese and Fruit
2 mozzarella string cheese, 1 apple
224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein
Figs and Swiss
4 fresh figs, 1 wedge The Laughing Cow Light Creamy Swiss Cheese
183 calories, 2 g fat (1 g saturated), 39 g carbs, 6 g fiber, 4 g protein
Crunch and Munch
A 1-oz bag Original Popchips (Jillian's go-to snack), 1 orange
182 calories, 4 g fat (0 g saturated), 35 g carbs, 4 g fiber, 2 g protein
Lärabar
1 Lärabar (Choose one without peanuts, such as Banana Bread.)
230 calories, 11 g fat (1 g saturated), 30 g carbs, 5 g fiber, 6 g protein
Dinner
Mediterranean Baked Salmon
Rub 3 oz wild salmon with 1 tsp olive oil. In a baking dish coated with 1 tsp olive oil, place salmon; 1 red bell pepper, sliced; 1/2 fennel bulb, sliced; 10 small black pitted olives. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. Bake at 375° for 10 minutes; turn; bake until cooked through, 15 to 20 minutes more. Drizzle with lemon juice. Serve with 1/2 cup cooked quinoa.
406 calories, 20 g fat (3 g saturated), 32 g carbs, 8 g fiber, 25 g protein
Italian Halibut Stew
Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll.
400 calories, 14 g fat (2 g saturated), 34 g carbs, 7 g fiber, 38 g protein
Steak and Squash
Cut 1 spaghetti squash in half; discard seeds and pulp. Place on a baking sheet rind side up; bake at 375° for 45 minutes. Run a fork down the squash from top to bottom to separate strands. Sauté 1/2 cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft, 5 minutes. Add 2 cups chopped tomato; cook until a sauce thickens. Pour sauce over 3 cups spaghetti squash; top with 2 tbsp chopped fresh basil. Serve with 3 oz flank steak, broiled 7 minutes (turn once).
389 calories, 12 g fat (3 g saturated), 52 g carbs, 12 g fiber, 26 g protein
Miso Soup
Sauté 1/2 cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender, 6 minutes. Boil 4 cups water; reduce to a simmer; add 1 tbsp organic shiro miso paste and 1 sheet nori, torn into small pieces (Eden Foods makes both); cook 2 minutes more. Remove from heat; add veggies. Sauté 4 oz boneless, skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. Combine chicken and broth in a bowl. Serve with 1/2 cup avocado cubes topped with 2 tsp sesame seeds, lemon juice.
357 calories, 17 g fat (2 g saturated), 23 g carbs, 10 g fiber, 34 g protein
Savory Stir-fry
Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.
392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein
Lamb and Mint Salad
Sprinkle 1 tsp chopped fresh oregano on 4 oz boneless lamb; sauté or grill until cooked through, 8 minutes. Serve on a salad: 3 cups mixed greens, 10 black pitted olives, 1/4 cup chickpeas, 2 tsp chopped fresh mint; top with 2 tsp olive oil, 2 tsp lemon juice.
367 calories, 19 g fat (4 g saturated), 20 g carbs, 7 g fiber, 30 g protein
Lentil Stew
Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender, 10 minutes. Add 2 cups spinach and 1 cup cooked lentils; cook until spinach wilts, 4 minutes. Top with 2 tsp chopped fresh cilantro and lime juice.
368 calories, 11 g fat (1 g saturated), 52 g carbs, 23 g fiber, 23 g protein
Market Mix
Boston Market 5 oz roasted turkey breast, 1 fresh vegetable stuffing, 1 fresh steamed vegetables side
430 calories, 13 g fat (2 g saturated), 33 g carbs, 5 g fiber, 43 g protein
Curry-Yogurt Salmon
Mix 2 oz nonfat plain Greek yogurt with 1/4 tsp curry powder and black pepper. Coat 5 oz boneless, skinless salmon with yogurt mixture; broil on a baking sheet coated with cooking spray until fish is cooked through, 12 minutes. Drizzle with lime juice. Serve with 2 cups steamed broccoli, 1/2 cup cooked brown rice.
415 calories, 11 g fat (3 g saturated), 37 g carbs, 5 g fiber, 43 g protein
Chicken with 'Shrooms and Peppers
Sauté 1 cup chopped mushrooms, 1 cup chopped red bell pepper and 1/2 cup chopped red onion in 1 tbsp olive oil until tender, 5 minutes. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano; cook until tomatoes break down into a sauce, 8 minutes. Sauté 4 oz boneless, skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. Top chicken with veggie sauce, 2 tsp chopped fresh basil, 1 tbsp grated Parmesan.
379 calories, 17 g fat (3 g saturated), 26 g carbs, 6 g fiber, 34 g protein
Quinoa and Pepper Sauté
Sauté 1 cup chopped red bell peppers, 1/2 cup chopped red onion and 1/4 tsp smoked paprika in 1 tsp olive oil until vegetables are soft, 5 minutes. Add 2 cups spinach; sauté until spinach wilts. Serve vegetable mixture over 1 cup cooked quinoa. Sprinkle with 1 tbsp grated Parmesan, 2 tsp chopped fresh parsley.
375 calories, 10 g fat (2 g saturated), 58 g carbs, 11 g fiber, 14 g protein
Indian Shrimp and Squash
Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with 1/4 tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice.
400 calories, 16 g fat (2 g saturated), 42 g carbs, 9 g fiber, 28 g protein
Two-Bean Chili
Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro.
408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein
Pasta Marinara
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein
Salmon Salad
Toss 3 cups mixed greens with 1 carrot, chopped; 1 tomato, chopped; 1 cup cucumber slices; 2 tsp olive oil; 2 tsp lemon juice. Top with 2 oz smoked salmon. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter, 1 tsp raw honey.
377 calories, 20 g fat (3 g saturated), 34 g carbs, 8 g fiber, 20 g protein
Breakfast at Night
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein
Freezer to Fork
Cook 1 Kashi Black Bean Mango frozen entrée as directed on package.
340 calories, 8 g fat (1 g saturated), 58 g carbs, 7 g fiber, 8 g protein
Sausage, Kale and Lentils
Sauté 1 lean turkey sausage, sliced, in 1 tsp olive oil until cooked through, about 5 minutes. Add 2 cups chopped kale and crushed red pepper to taste; cook until kale is wilted, about 2 minutes. Combine with 3/4 cup cooked lentils and 2 tsp chopped fresh basil.
392 calories, 12 g fat (3 g saturated), 42 g carbs, 14 g fiber, 34 g protein
Eggplant and Chicken Parmesan
Toss 3 cups cubed eggplant and 20 cherry tomatoes with 1 tbsp olive oil; place in a pan coated with cooking spray. Bake at 350˚ until eggplant is tender, about 35 minutes. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Combine eggplant and chicken on a plate; top with 2 tsp chopped fresh basil and 1 tbsp grated Parmesan.
374 calories, 18 g fat (3 g saturated), 26 g carbs, 12 g fiber, 33 g protein
Dessert
Fruity Snack
1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange)
216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein
Baked Apple
Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes.
212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein
Maple Syrup Pear
Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes.
198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein
Ice Cream
Enjoy 1/2 cup Purely Decadent Vanilla Bean or Chocolate coconut milk ice cream.
150 calories, 8 g fat (7 g saturated), 19 g carbs, 6 g fiber, 1 g protein
Fun Fondue
Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced.
223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein
Chocolate Yogurt
Mix 6 oz nonfat plain Greek yogurt with 2 tsp raw honey, 1 tsp unsweetened cocoa powder.
179 calories, 4 g fat (2 g saturated), 20 g carbs, 0 g fiber, 17 g protein
Ricotta and Berries
Top 1/2 cup part-skim ricotta with 1/2 cup berries, 1 tsp raw honey.
224 calories, 10 g fat (6 g saturated), 20 g carbs, 4 g fiber, 15 g protein
Minted Melon
Mix 2 cups cantaloupe cubes with 1 tbsp chopped walnuts, 1 tsp raw honey, 1 tsp chopped fresh mint.
176 calories, 5 g fat (1 g saturated), 32 g carbs, 3 g fiber, 4 g protein
Banana Pop
Melt 1/2 oz dark chocolate. Drizzle over 1 banana. Freeze until chocolate hardens and banana is firm.
175 calories, 6 g fat (4 g saturated), 30 g carbs, 4 g fiber, 2 g protein
Grape Delight
1 cup grapes, 1 mozzarella string cheese
189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein
Cream Cheese Dip
Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced.
207 calories, 10 g fat (6 g saturated), 24 g carbs, 3 g fiber, 6 g protein
Raspberry Dream
Mix 4 oz nonfat plain Greek yogurt with 1 cup raspberries. Top with 1 sheet graham cracker, crumbled.
210 calories, 5 g fat (2 g saturated), 30 g carbs, 8 g fiber, 14 g protein
Sweet Squash
Place 2 cups butternut squash cubes on a baking sheet coated with cooking spray. Drizzle with 1 tbsp raw honey, a shake of cinnamon. Bake at 425° until tender, 25 minutes.
190 calories, 0 g fat (0 g saturated), 50 g carbs, 6 g fiber, 3 g protein
Cookies and Milk
9 Nature's Path Vanilla Animal Cookies, 1 cup So Delicious coconut milk
170 calories, 9 g fat (7 g saturated), 21 g carbs. 0 g fiber, 3 g protein
Breakfast
Veggie Scramble
Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.
324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein
Yogurt Parfait
In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries.
357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein
Filling Frittata
Cook 1/2 cup chopped red onion, 1/2 cup chopped red bell pepper in a pan coated with cooking spray, 3 minutes. Add 2 oz low-sodium deli turkey breast, chopped; cook until heated through, 2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 1/2 cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes.
360 calories, 15 g fat (7 g saturated), 19 g carbs, 2 g fiber, 37 g protein
Lox and a Schmear
Stuff a 6 1/2-inch whole-wheat pita with 2 oz nitrate-free smoked salmon, 3 red onion slices, 1 wedge The Laughing Cow Light Creamy Swiss cheese.
344 calories per serving, 6 g fat (2 g saturated), 52 g carbs, 7 g fiber, 21 g protein
Honeyed Waffles
Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced.
362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein
Egg and Cheese
Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple.
344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein
Eat and Run
1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds
323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein
Southwestern Slam
Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya.
348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein
Broiled Grapefruit
Drizzle 1 tsp raw honey over 2 grapefruit halves. Heat under broiler until honey begins to bubble and grapefruit starts to brown, about 5 minutes. Serve with 1 slice whole-wheat toast topped with 1 1/2 tbsp almond butter.
353 calories per serving, 16 g fat (2 g saturated), 50 g carbs, 6 g fiber, 9 g protein
Make-Ahead Muesli
Mix 1/2 cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate overnight. Serve topped with 1 apple, chopped.
349 calories per serving, 13 g fat (1 g saturated), 56 g carbs, 8 g fiber, 8 g protein
Almond Muffin
Spread 1 1/2 tbsp almond butter on a whole-wheat English muffin. Serve with 1 kiwifruit or 1 orange.
331 calories per serving, 16 g fat (2 g saturated), 43 g carbs, 8 g fiber, 10 g protein
Berry Smooth
Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken.
338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein
Coffee Shop Special
Starbucks Perfect Oatmeal With Nut Medley Topping, 12 oz nonfat latte
340 calories, 12 g fat (2 g saturated), 42 g carbs, 4 g fiber, 17 g protein
Breakfast Bowl
1 1/2 cups high-fiber cereal (like All-Bran); 1/2 cup skim milk; 1/2 banana, sliced
349 calories, 5 g fat (1 g saturated), 90 g carbs, 29 g fiber, 19 g protein
Oatmeal
Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries.
386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein
Subway Breakfast
One Egg White and Cheese Muffin Melt; 1 medium banana; 1 cup nonfat milk
336 calories, 5 g fat (1 g saturated), 57 g carbs, 8 g fiber, 22 g protein
Lunch
Black Bean Wrap
Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine.
437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein
Quinoa Salad Bowl
Combine 1 cup cooked quinoa with 2 cups arugula, 1/2 cup low-sodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil.
444 calories, 12 g fat (1 g saturated), 68 g carbs, 12 g fiber, 18 g protein
Pie on the Fly
Nuke Amy's Kitchen Light in Sodium Spinach Single Serve Pizza.
440 calories, 18 g fat (6 g saturated), 54 g carbs, 3 g fiber, 19 g protein
Turkey Burger
Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya.
458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein
Soup and Sammy
Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread.
415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein
Homemade Pizza
Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts.
455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein
Hoagie in a Hurry
Order a Subway 6-inch Turkey Breast sandwich on 9-grain wheat bread topped with your choice of veggies. (Try lettuce, tomatoes, onions, green bell peppers.) Enjoy with 1 package apple slices, 1 bag Popchips (or a serving of any baked potato chip with less than 150 calories per serving).
435 calories, 8 g fat (1 g saturated), 76 g carbs, 8 g fiber, 19 g protein
Indian Meatballs
Mix 4 oz ground turkey breast with 1 tsp ground cumin, 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional). Form into 1 1/2-inch balls; bake at 400° until cooked (no pink in center), 20 to 25 minutes. Mix 3 oz nonfat plain Greek yogurt with 1/2 chopped garlic clove, 1 tsp chopped fresh mint for dipping. Serve with a 6 1/2-inch whole-wheat pita, 2 cups spinach, steamed and drizzled with lemon juice.
445 calories, 12 g fat (3 g saturated), 52 g carbs, 8 g fiber, 35 g protein
Chicken and Zucchini Spaghetti
Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil.
454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein
Citrus Salad
Mix 1 1/2 cups cooked barley with 2 cups arugula, 1 orange (peeled and segmented), 2 tsp chopped fresh parsley, 2 tsp olive oil, 2 tsp lemon juice.
448 calories, 13 g fat (2 g saturated), 85 g carbs, 11 g fiber, 8 g protein
Chicken Baked Potato
Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice.
437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein
Breaded Halibut
Coat 4 oz boneless, skinless halibut with 1 tsp Dijon mustard and 1/4 cup whole-wheat panko breadcrumbs. Bake at 400° until fish is cooked, 10 minutes; drizzle with lemon juice. Mix 2 cups arugula with 10 cherry tomatoes, 2 tbsp chopped walnuts, 1 tsp olive oil, 1 tsp lemon juice; serve with halibut, 1 slice whole-wheat bread.
433 calories, 18 g fat (2 g saturated), 37 g carbs, 8 g fiber, 34 g protein
TLT
Cut 1⁄3 of an 8-oz block of tempeh into 2 slices. Spread 2 tsp Dijon mustard on 2 slices whole-wheat bread. Place tempeh; 1/2 tomato, sliced; lettuce between bread. Serve with 2 cups grapes.
460 calories, 9 g fat (2 g saturated), 76 g carbs, 14 g fiber, 23 g protein
Portable Eats
1 all-natural fruit-and-nut bar (like Kind Fruit & Nut Nut Delight); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese
446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein
Tahini Salmon Salad
Mix 1 1/2 cups cooked brown rice with 2 oz drained canned salmon, 1 cup chopped tomatoes, 2 cups arugula, 2 tsp chopped fresh parsley and 1 tsp chopped fresh mint. Drizzle with a dressing made from 1 tbsp tahini and 1 tbsp lemon juice; add water to thin if necessary.
435 calories, 14 g fat, 2 g saturated, 58 g carbs, 7 g fiber, 24 g protein
Curried Brown Rice Salad
Mix 1/2 cup frozen peas, 1 chopped tomato, 1 tsp curry powder; microwave until peas are warm, about 1 minute. Combine with 1 1/2 cup cooked brown rice and 2 cups arugula. Drizzle with 2 tsp olive oil; top with 1 tbsp chopped fresh cilantro and 1 tbsp pistachio nuts.
429 calories, 15 g fat (2 g saturated), 64 g carbs, 9 g fiber, 14 protein
Snacks
Trail Mix
Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran).
210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein
Chips and Salsa
15 baked tortilla chips, 1/2 cup salsa
196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein
Mediterranean Nibbles
Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita.
195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein
Cheesy Snack
Enjoy 1 cup lowfat, no-sodium-added cottage cheese with 1 serving fruit (such as 1/2 cup berries or pineapple cubes).
202 calories, 2 g fat (1 g saturated), 16 g carbs, 1 g fiber, 28 g protein
Sweet Smoothie
Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk.
223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein
Nutty Nanner
Spread 1 banana (or apple) with 1 tbsp almond butter.
173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein
Popcorn Plus
3 cups Newman's Own Natural Flavor Popcorn, 8 walnut halves
204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein
Veggies and Dip
1/4 cup hummus, 15 baby carrots, 1 cup cucumber slices
185 calories, 6 fat (1 g saturated), 29 g carbs, 7 g fiber, 5 g protein
Go Nuts
Enjoy 1 serving of nuts (20 pecans or 6 Brazil nuts) and fruit (such as 1 orange or 3/4 cup fresh mango slices).
190 calories, 14 g fat (1 g saturated), 18 g carbs, 5 g fiber, 3 g protein
Turkey Roll-Up
Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up.
204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein
Cheese and Fruit
2 mozzarella string cheese, 1 apple
224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein
Figs and Swiss
4 fresh figs, 1 wedge The Laughing Cow Light Creamy Swiss Cheese
183 calories, 2 g fat (1 g saturated), 39 g carbs, 6 g fiber, 4 g protein
Crunch and Munch
A 1-oz bag Original Popchips (Jillian's go-to snack), 1 orange
182 calories, 4 g fat (0 g saturated), 35 g carbs, 4 g fiber, 2 g protein
Lärabar
1 Lärabar (Choose one without peanuts, such as Banana Bread.)
230 calories, 11 g fat (1 g saturated), 30 g carbs, 5 g fiber, 6 g protein
Dinner
Mediterranean Baked Salmon
Rub 3 oz wild salmon with 1 tsp olive oil. In a baking dish coated with 1 tsp olive oil, place salmon; 1 red bell pepper, sliced; 1/2 fennel bulb, sliced; 10 small black pitted olives. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. Bake at 375° for 10 minutes; turn; bake until cooked through, 15 to 20 minutes more. Drizzle with lemon juice. Serve with 1/2 cup cooked quinoa.
406 calories, 20 g fat (3 g saturated), 32 g carbs, 8 g fiber, 25 g protein
Italian Halibut Stew
Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll.
400 calories, 14 g fat (2 g saturated), 34 g carbs, 7 g fiber, 38 g protein
Steak and Squash
Cut 1 spaghetti squash in half; discard seeds and pulp. Place on a baking sheet rind side up; bake at 375° for 45 minutes. Run a fork down the squash from top to bottom to separate strands. Sauté 1/2 cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft, 5 minutes. Add 2 cups chopped tomato; cook until a sauce thickens. Pour sauce over 3 cups spaghetti squash; top with 2 tbsp chopped fresh basil. Serve with 3 oz flank steak, broiled 7 minutes (turn once).
389 calories, 12 g fat (3 g saturated), 52 g carbs, 12 g fiber, 26 g protein
Miso Soup
Sauté 1/2 cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender, 6 minutes. Boil 4 cups water; reduce to a simmer; add 1 tbsp organic shiro miso paste and 1 sheet nori, torn into small pieces (Eden Foods makes both); cook 2 minutes more. Remove from heat; add veggies. Sauté 4 oz boneless, skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. Combine chicken and broth in a bowl. Serve with 1/2 cup avocado cubes topped with 2 tsp sesame seeds, lemon juice.
357 calories, 17 g fat (2 g saturated), 23 g carbs, 10 g fiber, 34 g protein
Savory Stir-fry
Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.
392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein
Lamb and Mint Salad
Sprinkle 1 tsp chopped fresh oregano on 4 oz boneless lamb; sauté or grill until cooked through, 8 minutes. Serve on a salad: 3 cups mixed greens, 10 black pitted olives, 1/4 cup chickpeas, 2 tsp chopped fresh mint; top with 2 tsp olive oil, 2 tsp lemon juice.
367 calories, 19 g fat (4 g saturated), 20 g carbs, 7 g fiber, 30 g protein
Lentil Stew
Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender, 10 minutes. Add 2 cups spinach and 1 cup cooked lentils; cook until spinach wilts, 4 minutes. Top with 2 tsp chopped fresh cilantro and lime juice.
368 calories, 11 g fat (1 g saturated), 52 g carbs, 23 g fiber, 23 g protein
Market Mix
Boston Market 5 oz roasted turkey breast, 1 fresh vegetable stuffing, 1 fresh steamed vegetables side
430 calories, 13 g fat (2 g saturated), 33 g carbs, 5 g fiber, 43 g protein
Curry-Yogurt Salmon
Mix 2 oz nonfat plain Greek yogurt with 1/4 tsp curry powder and black pepper. Coat 5 oz boneless, skinless salmon with yogurt mixture; broil on a baking sheet coated with cooking spray until fish is cooked through, 12 minutes. Drizzle with lime juice. Serve with 2 cups steamed broccoli, 1/2 cup cooked brown rice.
415 calories, 11 g fat (3 g saturated), 37 g carbs, 5 g fiber, 43 g protein
Chicken with 'Shrooms and Peppers
Sauté 1 cup chopped mushrooms, 1 cup chopped red bell pepper and 1/2 cup chopped red onion in 1 tbsp olive oil until tender, 5 minutes. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano; cook until tomatoes break down into a sauce, 8 minutes. Sauté 4 oz boneless, skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. Top chicken with veggie sauce, 2 tsp chopped fresh basil, 1 tbsp grated Parmesan.
379 calories, 17 g fat (3 g saturated), 26 g carbs, 6 g fiber, 34 g protein
Quinoa and Pepper Sauté
Sauté 1 cup chopped red bell peppers, 1/2 cup chopped red onion and 1/4 tsp smoked paprika in 1 tsp olive oil until vegetables are soft, 5 minutes. Add 2 cups spinach; sauté until spinach wilts. Serve vegetable mixture over 1 cup cooked quinoa. Sprinkle with 1 tbsp grated Parmesan, 2 tsp chopped fresh parsley.
375 calories, 10 g fat (2 g saturated), 58 g carbs, 11 g fiber, 14 g protein
Indian Shrimp and Squash
Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with 1/4 tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice.
400 calories, 16 g fat (2 g saturated), 42 g carbs, 9 g fiber, 28 g protein
Two-Bean Chili
Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro.
408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein
Pasta Marinara
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein
Salmon Salad
Toss 3 cups mixed greens with 1 carrot, chopped; 1 tomato, chopped; 1 cup cucumber slices; 2 tsp olive oil; 2 tsp lemon juice. Top with 2 oz smoked salmon. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter, 1 tsp raw honey.
377 calories, 20 g fat (3 g saturated), 34 g carbs, 8 g fiber, 20 g protein
Breakfast at Night
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein
Freezer to Fork
Cook 1 Kashi Black Bean Mango frozen entrée as directed on package.
340 calories, 8 g fat (1 g saturated), 58 g carbs, 7 g fiber, 8 g protein
Sausage, Kale and Lentils
Sauté 1 lean turkey sausage, sliced, in 1 tsp olive oil until cooked through, about 5 minutes. Add 2 cups chopped kale and crushed red pepper to taste; cook until kale is wilted, about 2 minutes. Combine with 3/4 cup cooked lentils and 2 tsp chopped fresh basil.
392 calories, 12 g fat (3 g saturated), 42 g carbs, 14 g fiber, 34 g protein
Eggplant and Chicken Parmesan
Toss 3 cups cubed eggplant and 20 cherry tomatoes with 1 tbsp olive oil; place in a pan coated with cooking spray. Bake at 350˚ until eggplant is tender, about 35 minutes. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Combine eggplant and chicken on a plate; top with 2 tsp chopped fresh basil and 1 tbsp grated Parmesan.
374 calories, 18 g fat (3 g saturated), 26 g carbs, 12 g fiber, 33 g protein
Dessert
Fruity Snack
1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange)
216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein
Baked Apple
Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes.
212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein
Maple Syrup Pear
Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes.
198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein
Ice Cream
Enjoy 1/2 cup Purely Decadent Vanilla Bean or Chocolate coconut milk ice cream.
150 calories, 8 g fat (7 g saturated), 19 g carbs, 6 g fiber, 1 g protein
Fun Fondue
Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced.
223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein
Chocolate Yogurt
Mix 6 oz nonfat plain Greek yogurt with 2 tsp raw honey, 1 tsp unsweetened cocoa powder.
179 calories, 4 g fat (2 g saturated), 20 g carbs, 0 g fiber, 17 g protein
Ricotta and Berries
Top 1/2 cup part-skim ricotta with 1/2 cup berries, 1 tsp raw honey.
224 calories, 10 g fat (6 g saturated), 20 g carbs, 4 g fiber, 15 g protein
Minted Melon
Mix 2 cups cantaloupe cubes with 1 tbsp chopped walnuts, 1 tsp raw honey, 1 tsp chopped fresh mint.
176 calories, 5 g fat (1 g saturated), 32 g carbs, 3 g fiber, 4 g protein
Banana Pop
Melt 1/2 oz dark chocolate. Drizzle over 1 banana. Freeze until chocolate hardens and banana is firm.
175 calories, 6 g fat (4 g saturated), 30 g carbs, 4 g fiber, 2 g protein
Grape Delight
1 cup grapes, 1 mozzarella string cheese
189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein
Cream Cheese Dip
Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced.
207 calories, 10 g fat (6 g saturated), 24 g carbs, 3 g fiber, 6 g protein
Raspberry Dream
Mix 4 oz nonfat plain Greek yogurt with 1 cup raspberries. Top with 1 sheet graham cracker, crumbled.
210 calories, 5 g fat (2 g saturated), 30 g carbs, 8 g fiber, 14 g protein
Sweet Squash
Place 2 cups butternut squash cubes on a baking sheet coated with cooking spray. Drizzle with 1 tbsp raw honey, a shake of cinnamon. Bake at 425° until tender, 25 minutes.
190 calories, 0 g fat (0 g saturated), 50 g carbs, 6 g fiber, 3 g protein
Cookies and Milk
9 Nature's Path Vanilla Animal Cookies, 1 cup So Delicious coconut milk
170 calories, 9 g fat (7 g saturated), 21 g carbs. 0 g fiber, 3 g protein
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Replies
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bump! thanks, this is great!0
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Bump from me too. Thanks!0
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bump..thanks for sharing!0
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BUMP0
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Thankyou so much for this post ,cannot wait to try them what a great variety.0
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bump. thanks!0
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Bump for later
Thanks for sharing!!0 -
Awesome thanks!0
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bump0
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Thanx!!!! Bump0
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Thanks!!! BUMP0
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Thanks!0
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Bump0
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I just printed them all off! Thanks so much for sharing!0
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Thanks a bunch...just paste and copy...and I have plenty of meal ideas!!0
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Wow, what a great list! Thanks for posting.0
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BUMP0
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Awesome, thanks for posting.0
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wow! Thanks!0
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sounds delish! thanks0
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