Ingredients:

1 large whole-grain tortilla wrap

2 tablespoons of hummus

1/2 cup of sliced cucumber

1/2 cup of sliced bell peppers

1/2 cup of shredded carrots

1/4 cup of sliced red onion

1/4 cup of crumbled feta cheese

Salt and pepper to taste

Instructions:

Lay the tortilla flat and spread the hummus over the center of the tortilla.

Add the sliced cucumber, bell peppers, shredded carrots, and sliced red onion on top of the hummus.

Sprinkle feta cheese over the vegetables and add salt and pepper to taste.

Roll the tortilla tightly, tucking in the ends as you go.

Serve immediately or wrap in foil and store in the refrigerator for later.

Calorie Breakdown:

Calories: 350

Protein: 11g

Carbs: 44g

Fat: 15g

Fiber: 9g

Ingredients:

6 large eggs

1/4 cup mayonnaise

1/4 cup Greek yogurt

2 tsp dijon mustard

1 tsp white wine vinegar

1/4 tsp salt

1/4 tsp black pepper

4 slices whole wheat bread

4 leaves lettuce

1/2 medium tomato, sliced

Instructions:

Place eggs in a large pot and cover with cold water. Bring water to a boil over medium heat. Once boiling, cover the pot and remove it from heat. Let sit for 12 minutes. Drain and rinse the eggs under cold water. Peel the eggs and chop them into small pieces.

In a medium bowl, mix together mayonnaise, Greek yogurt, dijon mustard, white wine vinegar, salt, and black pepper until well combined.

Add chopped eggs to the bowl and mix until evenly coated.

Toast bread slices until lightly browned. Place a lettuce leaf on two slices of toast. Divide the egg salad mixture evenly between the two slices. Top with tomato slices and the remaining slices of toast.

Cut each sandwich in half and serve.

Calorie breakdown per serving (1 sandwich):

Calories: 330

Protein: 20g

Carbs: 23g

Fat: 17g

Fiber: 5g

Ingredients:

4 medium-sized tomatoes, sliced

8 oz. fresh mozzarella cheese, sliced

2 tbsp. extra-virgin olive oil

2 tbsp. balsamic vinegar

Salt and pepper to taste

1/4 cup fresh basil leaves, chopped

Instructions:

On a large platter, alternate slices of tomatoes and mozzarella cheese.

Drizzle the olive oil and balsamic vinegar over the salad.

Sprinkle salt and pepper to taste.

Top with fresh basil leaves.

Calorie breakdown per serving (1/4 of recipe):

Calories: 207

Protein: 13g

Carbs: 5g

Fat: 15g

Fiber: 1g

Note: The calorie breakdown may vary depending on the size of the tomatoes and the type of mozzarella cheese used.

Ingredients:

1 lb ground turkey

1 onion, chopped

2 garlic cloves, minced

2 carrots, chopped

2 celery stalks, chopped

1 bell pepper, chopped

1 can diced tomatoes (14 oz)

1 cup frozen corn

1 cup frozen green beans

6 cups chicken or vegetable broth

1 tsp dried thyme

1 tsp dried oregano

Salt and pepper, to taste

Olive oil

Instructions:

Heat olive oil in a large pot over medium-high heat. Add ground turkey and cook until browned, breaking up the meat into small pieces.

Add onion and garlic to the pot and sauté until the onion is translucent, about 5 minutes.

Add carrots, celery, and bell pepper to the pot and cook until the vegetables start to soften, about 5-7 minutes.

Stir in diced tomatoes, frozen corn, frozen green beans, chicken or vegetable broth, thyme, oregano, salt, and pepper. Bring the soup to a boil, then reduce the heat to low and simmer for about 20-30 minutes, or until the vegetables are tender and the flavors have melded together.

Adjust seasoning to taste and serve hot.

Calorie breakdown per serving (serves 6):

Calories: 218

Protein: 22g

Carbs: 16g

Fat: 7g

Fiber: 4g

Ingredients:

1 block of firm tofu

2 red bell peppers

1 zucchini

1 yellow squash

1 red onion

1/4 cup olive oil

2 cloves garlic, minced

Salt and pepper, to taste

8 cups mixed greens

1/4 cup chopped fresh basil

1/4 cup balsamic vinaigrette dressing

Optional: crumbled feta cheese or sliced avocado for topping

Instructions:

Preheat grill to medium-high heat.

Cut tofu into 1/2 inch thick slices and place onto a plate lined with paper towels to absorb excess moisture.

Cut red bell peppers, zucchini, yellow squash, and red onion into large pieces.

In a small bowl, whisk together olive oil, minced garlic, salt, and pepper.

Brush vegetables and tofu with the olive oil mixture.

Place vegetables and tofu on the preheated grill and cook for 10-12 minutes, or until vegetables are tender and tofu is lightly browned on both sides. Flip tofu and vegetables halfway through cooking.

Once done, remove from the grill and let cool for a few minutes.

To assemble the salad, divide mixed greens between four plates.

Top with grilled vegetables and tofu.

Drizzle balsamic vinaigrette dressing over the top.

Garnish with chopped fresh basil, and crumbled feta cheese or sliced avocado if desired.

Calorie breakdown (per serving, without toppings):

Calories: 284

Protein: 12g

Carbs: 15g

Fat: 20g

Fiber: 5g

Ingredients:

4 whole-wheat tortillas

2 cups cooked shredded chicken breast

1 ripe avocado, diced

1 medium tomato, diced

1/4 cup red onion, diced

1/4 cup chopped cilantro

2 tbsp lime juice

Salt and pepper, to taste

8 tbsp hummus

Instructions:

In a bowl, combine shredded cooked chicken breast, diced avocado, diced tomatoes, diced red onion, chopped cilantro, lime juice, and a pinch of salt and pepper. Mix well.

Spread 2 tbsp of hummus onto each whole-wheat tortilla.

Divide the chicken mixture evenly between the tortillas and place it on one side of each tortilla.

Fold the bottom of the tortilla up and over the filling, then fold in the sides, and roll it up tightly from the bottom.

Heat a large nonstick skillet over medium heat. Place the wraps in the skillet seam-side down and cook for 2-3 minutes, or until golden brown and crispy. Flip the wraps over and cook for another 2-3 minutes.

Cut each wrap in half and serve.

Calorie Breakdown (per serving):

Calories: 375

Protein: 28g

Carbs: 34g

Fat: 15g

Fiber: 9g

Ingredients:

1 cup of hummus

1 red bell pepper, sliced

1 yellow bell pepper, sliced

2 medium carrots, sliced

2 stalks of celery, sliced

1 small cucumber, sliced

1 small broccoli crown, cut into florets

1 small cauliflower crown, cut into florets

1 tablespoon of olive oil

Salt and pepper to taste

Instructions:

Preheat the oven to 400°F (200°C).

Toss the broccoli and cauliflower florets with the olive oil and a pinch of salt and pepper. Place them on a baking sheet and roast in the oven for 20-25 minutes or until tender and lightly browned.

While the vegetables are roasting, arrange the sliced bell peppers, carrots, celery, and cucumber on a serving platter.

Once the vegetables are done roasting, add them to the platter.

Serve the hummus alongside the vegetables for dipping.

Calorie breakdown (per serving):

Calories: 230

Protein: 10g

Carbs: 26g

Fat: 11g

Fiber: 10g

Ingredients:

1 lb. ground turkey

1 tablespoon olive oil

2 cloves garlic, minced

1/2 onion, chopped

1 red bell pepper, chopped

1/2 cup diced water chestnuts

2 tablespoons soy sauce

1 tablespoon honey

1 tablespoon rice vinegar

1 teaspoon sriracha sauce

Salt and pepper, to taste

Butter lettuce leaves

Instructions:

Heat olive oil in a large skillet over medium-high heat. Add minced garlic, chopped onion and red bell pepper. Cook for 2-3 minutes or until vegetables are tender.

Add ground turkey to the skillet and cook until browned, breaking it up into small pieces as it cooks.

In a small bowl, mix together soy sauce, honey, rice vinegar and sriracha sauce. Pour the mixture over the cooked turkey and stir to combine. Season with salt and pepper, to taste.

Add diced water chestnuts to the skillet and stir to combine.

To serve, spoon the turkey mixture onto butter lettuce leaves, wrap and enjoy!

Calorie breakdown (per serving):

Calories: 187

Protein: 22g

Carbs: 8g

Fat: 8g

Fiber: 2g

Ingredients:

1 cup uncooked quinoa

1 can (15 oz) black beans, drained and rinsed

1 red bell pepper, diced

1/2 red onion, diced

1 cup cherry tomatoes, halved

1/4 cup chopped fresh cilantro

1 avocado, diced

1 lime, juiced

2 tbsp olive oil

1 tsp ground cumin

Salt and pepper to taste

Instructions:

Rinse the quinoa and add it to a pot with 2 cups of water. Bring to a boil, then reduce the heat and simmer for about 15-20 minutes or until the water is absorbed and the quinoa is tender. Fluff the quinoa with a fork and let it cool.

In a large bowl, combine the cooked quinoa, black beans, red bell pepper, red onion, cherry tomatoes, and cilantro.

In a small bowl, whisk together the lime juice, olive oil, ground cumin, salt, and pepper.

Pour the dressing over the quinoa mixture and stir to combine.

Add the diced avocado and gently toss to combine.

Serve the quinoa and black bean salad immediately or chill in the refrigerator for at least 30 minutes before serving.

Calorie breakdown (per serving):

Calories: 335

Protein: 10g

Carbs: 46g

Fat: 14g

Fiber: 12g