Spaghetti Squash with Marinara

Ingredients:

• 1 medium spaghetti squash
• 2 cups marinara sauce (low-fat)
• Fresh basil leaves

Instructions:

1. Cut the squash in half lengthwise and scoop out seeds.
2. Bake cut-side down at 400°F (200°C) for 40 minutes.
3. Scrape with a fork to create noodles.
4. Top with marinara sauce and fresh basil.

Macros (per serving):

• Calories: 160
• Protein: 5g
• Carbohydrates: 30g
• Fat: 2g

Chicken and Vegetable Stir-Fry

Ingredients:

• 1 lb chicken breast, diced
• 2 cups mixed vegetables (bell peppers, broccoli, snap peas)
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar

Instructions:

1. Stir-fry chicken in a non-stick pan until cooked.
2. Add vegetables and stir-fry until tender-crisp.
3. Mix soy sauce and rice vinegar, then pour over the stir-fry.

Macros (per serving):

• Calories: 280
• Protein: 30g
• Carbohydrates: 15g
• Fat: 10g

Greek Yogurt and Berry Parfait

Ingredients:

• 1 cup plain Greek yogurt (fat-free)
• 1/2 cup mixed berries (strawberries, blueberries)
• 1 tbsp honey

Instructions:

1. Layer Greek yogurt, berries, and honey in a glass.
2. Repeat layers and serve chilled.

Macros (per serving):

• Calories: 220
• Protein: 15g
• Carbohydrates: 35g
• Fat: 3g

Cucumber and Tomato Salad

Ingredients:

• 1 cucumber, sliced
• 2 tomatoes, diced
• 1/4 red onion, thinly sliced
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Combine cucumber, tomatoes, and red onion in a bowl.
2. Drizzle with balsamic vinegar.
3. Season with salt and pepper to taste.

Macros (per serving):

• Calories: 70
• Protein: 2g
• Carbohydrates: 12g
• Fat: 2g

Quinoa and Black Bean Salad

Ingredients:

• 1 cup cooked quinoa
• 1 cup black beans, drained and rinsed
• 1 cup diced bell peppers
• 1/2 cup chopped red onion
• 1/4 cup chopped cilantro
• 2 tbsp lime juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine quinoa, black beans, bell peppers, onion, and cilantro.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

Macros (per serving):

• Calories: 330
• Protein: 12g
• Carbohydrates: 50g
• Fat: 10g

Greek Chicken Skewers

Ingredients:

• 1 lb chicken breast, cubed
• 1/4 cup plain Greek yogurt (fat-free)
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Combine Greek yogurt, lemon juice, olive oil, garlic, oregano, salt, and pepper in a bowl.
2. Add chicken and marinate for at least 30 minutes.
3. Thread chicken onto skewers and grill over medium heat for 10-15 minutes, or until cooked through.

Macros (per serving):

• Calories: 230
• Protein: 35g
• Carbohydrates: 2g
• Fat: 8g

Egg White Omelette with Spinach

Ingredients:

• 4 egg whites
• 1 cup fresh spinach, chopped
• 1/4 cup diced onions
• Salt and pepper to taste

Instructions:

1. Whisk egg whites in a bowl.
2. Heat a non-stick skillet over medium heat and add onions, cooking until translucent.
3. Add spinach and cook until wilted.
4. Pour egg whites over the spinach and onions. Cook until set.

Macros (per serving):

• Calories: 100
• Protein: 20g
• Carbohydrates: 3g
• Fat: 1g

Turkey Lettuce Wraps

Ingredients:

• 1 lb ground turkey
• 1/2 cup diced bell peppers
• 1/2 cup diced onions
• 2 cloves garlic, minced
• 2 tbsp low-sodium soy sauce
• 1 head of lettuce (for wrapping)
• Salt and pepper to taste

Instructions:

1. Cook ground turkey in a skillet over medium heat until browned.
2. Add bell peppers, onions, and garlic, cooking until vegetables are tender.
3. Stir in soy sauce, salt, and pepper.
4. Serve turkey mixture in lettuce leaves as wraps.

Macros (per serving):

• Calories: 250
• Protein: 30g
• Carbohydrates: 10g
• Fat: 10g

Chia Seed Pudding

Ingredients:

• 1/4 cup chia seeds
• 1 cup almond milk (unsweetened)
• 1 tbsp honey
• 1/2 tsp vanilla extract

Instructions:

1. Combine chia seeds, almond milk, honey, and vanilla extract in a bowl.
2. Stir well and refrigerate for at least 2 hours, or overnight.
3. Stir before serving and add any desired toppings.

Macros (per serving):

• Calories: 200
• Protein: 6g
• Carbohydrates: 25g
• Fat: 10g

Stuffed Bell Peppers

Ingredients:

• 4 bell peppers (any color)
• 1 lb ground beef or turkey
• 1 cup cooked rice
• 1 can diced tomatoes
• 1/2 cup shredded cheese (optional)
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds.
3. In a skillet, cook ground meat until browned. Mix in rice, diced tomatoes, oregano, salt, and pepper.
4. Stuff peppers with the mixture and place in a baking dish. Sprinkle with cheese if desired.
5. Bake for 30 minutes, or until peppers are tender.

Macros (per serving):

• Calories: 300
• Protein: 25g
• Carbohydrates: 25g
• Fat: 10g

Cauliflower Rice

Ingredients:

• 1 head cauliflower
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Remove leaves and stem from cauliflower and cut into florets.
2. Pulse florets in a food processor until rice-sized pieces form.
3. Heat olive oil in a skillet over medium heat. Add cauliflower rice and cook for 5-7 minutes, or until tender.
4. Season with salt and pepper.

Macros (per serving):

• Calories: 50
• Protein: 2g
• Carbohydrates: 10g
• Fat: 2g

Salmon with Lemon and Dill

Ingredients:

• 2 salmon fillets
• 1 lemon, sliced
• 1 tbsp olive oil
• 1 tsp dried dill
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and season with dill, salt, and pepper. Top with lemon slices.
4. Bake for 15-20 minutes, or until salmon flakes easily with a fork.

Macros (per serving):

• Calories: 250
• Protein: 25g
• Carbohydrates: 2g
• Fat: 15g

Avocado and Tomato Salad

Ingredients:

• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions:

1. Combine avocado, cherry tomatoes, and red onion in a bowl.
2. Drizzle with lime juice and season with salt and pepper.
3. Gently toss to combine.

Macros (per serving):

• Calories: 220
• Protein: 3g
• Carbohydrates: 16g
• Fat: 17g

Vegetable Soup

Ingredients:

• 1 cup chopped carrots
• 1 cup chopped celery
• 1 cup chopped bell peppers
• 1 cup diced tomatoes
• 4 cups vegetable broth (low-sodium)
• 1 tsp dried thyme
• 1 bay leaf
• Salt and pepper to taste

Instructions:

1. Combine all vegetables and broth in a large pot.
2. Add thyme, bay leaf, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Remove bay leaf before serving.

Nutritional Information (per serving):

Calories: 80 | Protein: 2g | Carbohydrates: 18g | Fat: 0g

Roasted Chickpeas

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp paprika
• 1/2 tsp cumin
• Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chickpeas with olive oil, paprika, cumin, and salt.
3. Spread on a baking sheet and roast for 25-30 minutes, shaking the pan halfway through.
4. Allow to cool before serving.

Nutritional Information (per serving):

Calories: 150 | Protein: 6g | Carbohydrates: 22g | Fat: 4g

Apple Cinnamon Chia Pudding

Ingredients:

• 1/4 cup chia seeds
• 1 cup almond milk
• 1 apple, diced
• 1/2 tsp ground cinnamon
• 1 tbsp honey (optional)

Instructions:

1. Mix chia seeds and almond milk in a bowl. Refrigerate for at least 4 hours or overnight.
2. Stir in diced apple, cinnamon, and honey before serving.

Nutritional Information (per serving):

Calories: 200 | Protein: 6g | Carbohydrates: 30g | Fat: 8g

Garlic Lemon Shrimp

Ingredients:

• 1 lb shrimp, peeled and deveined
• 2 tbsp lemon juice
• 3 cloves garlic, minced
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add garlic and cook until fragrant.
3. Add shrimp, lemon juice, salt, and pepper. Cook until shrimp are pink and opaque.
4. Serve warm.

Nutritional Information (per serving):

Calories: 180 | Protein: 24g | Carbohydrates: 1g | Fat: 8g

Stuffed Portobello Mushrooms

Ingredients:

• 4 large portobello mushrooms
• 1/2 cup diced tomatoes
• 1/2 cup chopped spinach
• 1/4 cup diced onions
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Remove stems from mushrooms and brush with olive oil.
3. Mix tomatoes, spinach, onions, salt, and pepper in a bowl.
4. Stuff mushrooms with the mixture and place in a baking dish.
5. Bake for 20-25 minutes.

Nutritional Information (per serving):

Calories: 120 | Protein: 4g | Carbohydrates: 12g | Fat: 6g

Spicy Roasted Sweet Potatoes

Ingredients:

• 2 large sweet potatoes, peeled and cubed
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cayenne pepper
• 1/2 tsp paprika
• Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, chili powder, cayenne pepper, paprika, and salt.
3. Spread on a baking sheet and roast for 25-30 minutes, until tender.
4. Serve warm.

Nutritional Information (per serving):

Calories: 180 | Protein: 2g | Carbohydrates: 40g | Fat: 4g

Avocado and Tomato Salad

Ingredients:

• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup chopped red onion
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Combine avocado, cherry tomatoes, and red onion in a bowl.
2. Drizzle with lemon juice and season with salt and pepper.
3. Toss gently and serve immediately.

Nutritional Information (per serving):

Calories: 250 | Protein: 3g | Carbohydrates: 20g | Fat: 20g

Curried Lentil Soup

Ingredients:

• 1 cup dried lentils
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 4 cups vegetable broth (low-sodium)
• 1 cup diced carrots
• 1 cup diced tomatoes
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until translucent.
2. Add curry powder and cook for 1 minute.
3. Add lentils, broth, carrots, and tomatoes. Bring to a boil.
4. Reduce heat and simmer for 25-30 minutes, until lentils are tender.
5. Season with salt and pepper before serving.

Nutritional Information (per serving):

Calories: 220 | Protein: 12g | Carbohydrates: 35g | Fat: 2g