Ingredients:

1 pound large shrimp, peeled and deveined

1 tablespoon olive oil

1 tablespoon lemon juice

1 teaspoon minced garlic

1/2 teaspoon paprika

Salt and pepper to taste

1 bunch asparagus, trimmed

1 tablespoon balsamic vinegar

1 tablespoon honey

1 tablespoon Dijon mustard

2 cups cooked brown rice

Instructions:

Preheat the grill to medium-high heat.

In a small bowl, whisk together the olive oil, lemon juice, garlic, paprika, salt, and pepper. Add the shrimp to the bowl and toss to coat.

Thread the shrimp onto skewers, making sure to leave a little space between each one.

Place the asparagus on a baking sheet and drizzle with balsamic vinegar, honey, and Dijon mustard. Toss to coat.

Grill the shrimp skewers for 2-3 minutes on each side, or until they are pink and opaque.

Roast the asparagus in the oven at 400°F for 10-12 minutes, or until tender.

To serve, divide the brown rice among four plates and top with the grilled shrimp skewers and roasted asparagus.

Calorie Breakdown: This recipe makes 4 servings, and each serving contains approximately:

310 calories

26g protein

35g carbohydrates

7g fat

5g fiber

Note: Calorie count may vary depending on the specific ingredients and serving size.

Ingredients:

1 pound ground turkey

1/4 cup grated Parmesan cheese

1/4 cup chopped fresh parsley

1/4 cup breadcrumbs

1 egg

2 tablespoons olive oil

Salt and pepper to taste

4 medium zucchini, spiralized

1 (28-ounce) can crushed tomatoes

2 garlic cloves, minced

1 teaspoon dried oregano

1/4 teaspoon red pepper flakes

Fresh basil leaves for garnish

Instructions:

Preheat the oven to 375°F.

In a large bowl, mix together the ground turkey, Parmesan cheese, chopped parsley, breadcrumbs, egg, salt, and pepper. Shape the mixture into small meatballs, about 1 inch in diameter.

Heat the olive oil in a large skillet over medium-high heat. Add the meatballs and cook for 2-3 minutes on each side, or until browned. Remove the meatballs from the skillet and set aside.

Add the garlic, dried oregano, and red pepper flakes to the skillet and cook for 1-2 minutes, stirring constantly.

Pour in the crushed tomatoes and bring to a simmer. Add the cooked meatballs back to the skillet and let simmer for 10-15 minutes or until the meatballs are cooked through and the sauce has thickened.

While the meatballs are cooking, spiralize the zucchini into noodles using a spiralizer.

Heat a separate large skillet over medium-high heat. Add the zucchini noodles and cook for 2-3 minutes or until they are tender but still slightly crunchy.

To serve, divide the zucchini noodles among four plates and top with the turkey meatballs and tomato sauce. Garnish with fresh basil leaves.

Calorie Breakdown: This recipe makes 4 servings, and each serving contains approximately:

380 calories

30g protein

25g carbohydrates

19g fat

5g fiber

Note: Calorie count may vary depending on the specific ingredients and serving size.

Ingredients:

1 pound medium shrimp, peeled and deveined

1 red bell pepper, seeded and sliced

1 yellow bell pepper, seeded and sliced

1 onion, sliced

2 cups broccoli florets

2 garlic cloves, minced

1 tablespoon grated fresh ginger

1 tablespoon olive oil

Salt and pepper to taste

1 cup uncooked quinoa

2 cups low-sodium chicken or vegetable broth

2 tablespoons soy sauce

2 tablespoons honey

1 tablespoon cornstarch

1/4 cup chopped green onions

Instructions:

Rinse the quinoa under cold water and drain. In a medium saucepan, combine the quinoa and chicken or vegetable broth. Bring to a boil, then reduce the heat and let simmer, covered, for 15-20 minutes or until the liquid is absorbed and the quinoa is tender.

In a small bowl, whisk together the soy sauce, honey, and cornstarch.

Heat the olive oil in a large skillet or wok over high heat. Add the sliced onion and cook for 1-2 minutes, stirring occasionally. Add the sliced bell peppers, broccoli, garlic, and ginger, and stir-fry for another 2-3 minutes.

Add the shrimp to the skillet and cook for 2-3 minutes or until they turn pink and are cooked through.

Pour the soy sauce mixture into the skillet and stir until the sauce thickens, about 1-2 minutes.

To serve, divide the cooked quinoa among four plates and top with the shrimp and vegetable stir-fry. Garnish with chopped green onions.

Calorie Breakdown: This recipe makes 4 servings, and each serving contains approximately:

380 calories

30g protein

56g carbohydrates

5g fat

7g fiber

Note: Calorie count may vary depending on the specific ingredients and serving size.

Ingredients:

1 pound boneless, skinless chicken breasts, cut into 1-inch cubes

1 red bell pepper, seeded and cut into 1-inch pieces

1 yellow bell pepper, seeded and cut into 1-inch pieces

1 red onion, cut into 1-inch pieces

1 zucchini, cut into 1/2-inch rounds

1 tablespoon olive oil

1 teaspoon garlic powder

1 teaspoon paprika

Salt and pepper to taste

1 cup whole wheat couscous

1 1/2 cups low-sodium chicken broth

1/4 cup chopped fresh parsley

Instructions:

Preheat your grill to medium-high heat.

Thread the chicken, bell peppers, red onion, and zucchini onto skewers, alternating the ingredients. Brush the kabobs with olive oil and season with garlic powder, paprika, salt, and pepper.

Grill the kabobs for 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.

While the kabobs are grilling, prepare the couscous. In a medium saucepan, bring the chicken broth to a boil. Stir in the couscous, cover the pot, and remove it from the heat. Let the couscous sit for 5-10 minutes or until all the liquid has been absorbed. Fluff the couscous with a fork and stir in the chopped parsley.

To serve, divide the couscous among four plates and top with the chicken and vegetable kabobs.

Calorie Breakdown: This recipe makes 4 servings, and each serving contains approximately:

350 calories

32g protein

37g carbohydrates

9g fat

5g fiber

Note: Calorie count may vary depending on the specific ingredients and serving size.

Ingredients:

1 pound flank steak

1 tablespoon olive oil

1 tablespoon Dijon mustard

2 cloves garlic, minced

1 teaspoon dried thyme

Salt and pepper to taste

1 pound Brussels sprouts, trimmed and halved

2 medium sweet potatoes, cut into wedges

2 tablespoons balsamic vinegar

Instructions:

Preheat your grill to medium-high heat.

In a small bowl, whisk together the olive oil, Dijon mustard, minced garlic, dried thyme, salt, and pepper. Rub the mixture all over the flank steak, making sure to coat both sides.

Grill the flank steak for 4-6 minutes per side for medium-rare, or until it reaches your desired level of doneness. Let the steak rest for 5 minutes before slicing.

While the steak is resting, preheat your oven to 400°F (200°C). Toss the halved Brussels sprouts and sweet potato wedges with a little bit of olive oil, salt, and pepper, and spread them out on a baking sheet.

Roast the vegetables in the preheated oven for 20-25 minutes or until they are tender and golden brown.

Drizzle the roasted vegetables with balsamic vinegar and toss to coat.

To serve, slice the grilled flank steak against the grain and serve with the roasted Brussels sprouts and sweet potato wedges on the side.

Calorie Breakdown: This recipe makes 4 servings, and each serving contains approximately:

350 calories

26g protein

26g carbohydrates

16g fat

7g fiber

Note: Calorie count may vary depending on the specific ingredients and serving size.

Ingredients:

1 cup dried green lentils, rinsed and drained

1 onion, diced

2 carrots, peeled and diced

2 celery stalks, diced

4 cloves garlic, minced

6 cups low-sodium vegetable broth

1 can (14 oz) diced tomatoes

1 teaspoon dried thyme

Salt and pepper to taste

4 slices whole grain bread

4 cups mixed greens

2 tablespoons balsamic vinegar

2 tablespoons olive oil

Instructions:

In a large pot, sauté the onion, carrots, and celery over medium-high heat until the vegetables are tender, about 5-7 minutes.

Add the minced garlic to the pot and sauté for an additional minute.

Add the rinsed and drained lentils, vegetable broth, diced tomatoes (including their juices), and dried thyme to the pot. Stir to combine.

Bring the soup to a boil, then reduce the heat to low and let it simmer for 25-30 minutes or until the lentils are tender.

While the soup is simmering, prepare the mixed greens salad. In a large bowl, whisk together the balsamic vinegar and olive oil to make the dressing. Add the mixed greens to the bowl and toss to coat.

Toast the slices of whole grain bread.

To serve, divide the lentil soup among four bowls and serve with one slice of whole grain toast. Serve the mixed greens salad on the side.

Calorie Breakdown: This recipe makes 4 servings, and each serving contains approximately:

400 calories

18g protein

65g carbohydrates

9g fat

17g fiber

Note: Calorie count may vary depending on the specific ingredients and serving size.

Ingredients:

1 cup uncooked brown rice

2 cans (5 oz each) tuna in water, drained

2 cups mixed vegetables (such as bell peppers, onions, broccoli, and carrots), chopped

2 cloves garlic, minced

2 tablespoons low-sodium soy sauce

1 tablespoon honey

1 tablespoon cornstarch

1 tablespoon sesame oil

Salt and pepper to taste

Optional toppings: sliced green onions, sesame seeds

Instructions:

Cook the brown rice according to package instructions and set aside.

In a small bowl, whisk together soy sauce, honey, cornstarch, and sesame oil.

Heat a large skillet over medium-high heat and add the mixed vegetables. Sauté for 5-7 minutes or until the vegetables are tender-crisp.

Add the minced garlic to the skillet and sauté for an additional minute.

Add the drained tuna to the skillet and stir to combine with the vegetables.

Pour the soy sauce mixture over the tuna and vegetable mixture and stir to coat. Let the mixture simmer for 2-3 minutes or until the sauce has thickened.

To serve, divide the brown rice among four bowls and top with the tuna and vegetable stir-fry. Sprinkle with sliced green onions and sesame seeds, if desired.

Calorie Breakdown: This recipe makes 4 servings, and each serving contains approximately:

370 calories

22g protein

52g carbohydrates

8g fat

6g fiber

Note: Calorie count may vary depending on the specific ingredients and serving size.

Ingredients:

1 pound ground turkey

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

1 can (15 oz) corn, drained

1 can (15 oz) diced tomatoes

1 onion, diced

1 red bell pepper, diced

3 cloves garlic, minced

2 tablespoons chili powder

1 tablespoon ground cumin

1 teaspoon smoked paprika

Salt and pepper to taste

Optional toppings: shredded cheddar cheese, sliced jalapeños, chopped cilantro

Instructions:

In a large pot, brown the ground turkey over medium-high heat, breaking it up with a spoon as it cooks.

Add the diced onion, red bell pepper, and garlic to the pot and sauté for 5-7 minutes or until the vegetables are softened.

Add the chili powder, cumin, smoked paprika, salt, and pepper to the pot and stir to coat the turkey and vegetables.

Add the black beans, corn, and diced tomatoes (including their juices) to the pot and stir to combine.

Bring the chili to a simmer and let it cook for 20-30 minutes or until the flavors have melded together and the chili has thickened to your desired consistency.

To serve, divide the chili among bowls and top with shredded cheddar cheese, sliced jalapeños, and chopped cilantro, if desired.

Calorie Breakdown: This recipe makes 6 servings, and each serving contains approximately:

280 calories

23g protein

30g carbohydrates

8g fat

7g fiber

Note: Calorie count may vary depending on the specific ingredients and serving size.

Ingredients:

4 salmon fillets (4-6 oz each)

2 medium sweet potatoes, peeled and cubed

2 cups broccoli florets

2 tablespoons olive oil

1 tablespoon honey

1 tablespoon Dijon mustard

Salt and pepper to taste

Lemon wedges, for serving

Instructions:

Preheat the oven to 375°F (190°C).

In a small bowl, whisk together olive oil, honey, Dijon mustard, salt, and pepper.

Place the salmon fillets on a baking sheet lined with parchment paper. Brush the salmon fillets with the seasoning mixture and bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through.

While the salmon is baking, steam the broccoli florets for 5-7 minutes or until tender. Set aside.

In a separate pot, boil the cubed sweet potatoes for 10-12 minutes or until tender. Drain and set aside.

To serve, divide the steamed broccoli and sweet potatoes among four plates and top with baked salmon fillets. Serve with lemon wedges.

Calorie Breakdown: This recipe makes 4 servings, and each serving contains approximately:

360 calories

28g protein

35g carbohydrates

12g fat

6g fiber

Note: Calorie count may vary depending on the specific ingredients and serving size.

Ingredients:

4 boneless, skinless chicken breasts

2 cups mixed vegetables (such as bell peppers, zucchini, and red onion), sliced

1 cup uncooked quinoa

2 tablespoons olive oil

1 teaspoon dried basil

1 teaspoon dried oregano

1/2 teaspoon garlic powder

Salt and pepper to taste

Instructions:

Preheat the oven to 425°F (218°C).

Rinse quinoa under running water and drain. In a pot, bring 2 cups of water to a boil. Add quinoa and bring it back to a boil. Once boiling, reduce heat to low, cover, and simmer for 15-20 minutes, or until the water is absorbed and the quinoa is cooked. Set aside.

In a small bowl, mix olive oil, dried basil, dried oregano, garlic powder, salt, and pepper.

Brush the chicken breasts with the seasoning mixture and grill for 6-8 minutes per side or until fully cooked.

While the chicken is cooking, toss the sliced vegetables with the remaining seasoning mixture and place on a baking sheet. Roast in the preheated oven for 20-25 minutes, or until tender and lightly charred.

To serve, divide the quinoa among four plates and top with grilled chicken and roasted vegetables.

Calorie Breakdown: This recipe makes 4 servings, and each serving contains approximately:

360 calories

28g protein

35g carbohydrates

12g fat

6g fiber

Note: Calorie count may vary depending on the specific ingredients and serving size.