Diet Plans fitness

50 Healthy Dinner Recipes For Weight Loss

The weeknight hustle is real. After getting home from work or a workout, it’s can feel damn near torturous to spend even more energy scrounging up a meal, especially one that's healthy and tastes good. (That’s probably why clicking through a delivery app seems so appealing.)Sure, you could go the meal-prep route—but...that's satisfying for about a month, until cooking literally all of your meals on a Sunday starts to sound more painful than prying your eyeballs out with a pair of tongs. (Sorry not sorry—you know it's true.)But what if you did a mix of both? A.k.a., making super-easy (healthy!) dinners some nights when you want something fast and fresh; then preparing others in advance when you just DGAF about cooking. To prove you can do it, here are 50 healthy dinner recipes—some single-serving meals, others you can make ahead and eat for a few days. Each one has 500 calories or less, and leaves you satisfied thanks to the great flavors and filling ingredients. Go ahead and revel in your domesticity.

1. Coconut-Lime Marinated Shrimp + Voodles

WHX

Danielle Daly

Ingredients:3 limes3/4 cup light coconut milk1 tsp low-sodium soy sauce2 cloves garlic1 1-inch piece fresh ginger1 red chile1 1/2 c. fresh cilantro2 scallions, thinly sliced, white and green parts separated1 large, thick carrot 2 medium zucchini1 red pepper, thinly sliced1 lb cooked, peeled, deveined shrimpDirections:Finely grate zest of one lime into a large bowl, then squeeze in juice of all limes (should yield about 1/4 cup). Whisk in coconut milk and soy sauce. Finely grate in garlic, ginger, and 1/2 red chile. Finely chop 1/2 cup cilantro and stir into the bowl along with scallion whites. Thinly slice rest of chile and set aside. Using a spiralizer fitted with the finest noodle blade, spiralize carrot, then use a larger blade to spiralize zucchini. Toss voodles in coconut milk mixture; let sit for 10 minutes.After 10 minutes, fold in red pepper, shrimp, and remaining cilantro. Sprinkle with remaining scallions and sliced chile. Per serving: 225 calories, 5.5 g fat (2.5 g sat), 32 g protein, 415 mg sodium, 14 g carb, 7 g sugars, 3 g fiber2. Grilled Watermelon + Steak Salad

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CHELSEA KYLE

Ingredients:1 lb sirloin (about 1 inch thick)Kosher salt and pepper3 Tbsp fresh lemon 2 Tbsp olive oil2 tsp honey1/2 small red onion, thinly sliced1 lb cherry tomatoes, halved1/2 small seedless watermelon1 c. fresh mint, leaves torn1 c. fresh flat-leaf parsley leaves1 small bunch arugula, thick stems discardedDirections:Heat grill to medium-high. Season steak with 1/2 tsp each salt and pepper and grill to desired doneness (six to eight minutes per side for medium-rare). Transfer to a cutting board and let rest before slicing.Meanwhile, in a bowl, whisk together lemon juice, oil, honey, and a pinch each salt and pepper. Fold in onion and tomatoes.Cut watermelon into 1/2-inch-thick triangles and cut off rinds. Brush lightly with oil, then grill until lightly charred, one to two minutes per side. Divide among four plates.Fold herbs into tomato mixture, then gently toss with arugula. Spoon on top of watermelon and serve with steak. Per serving: 361 calories, 18 g fat (4.5 g sat), 28 g protein, 346 mg sodium, 24 g carb, 16 g sugar, 4.5 g fiber 3. Smashed Pea and Ricotta Pappardelle

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TK

Ingredients:12 oz pappardelle1 1/2 c. frozen peas, thawed1 tsp lemon zest1/2 c. part-skim ricotta cheese1/2 tsp kosher salt1/2 tsp pepper1/4 c. chives, choppedDirections:Cook pasta per package directions. Reserve 1/2 cup cooking water; drain pasta and return to pot.While pasta is cooking, pulse one cup thawed peas in a food processor until roughly chopped. Add zest and ricotta and pulse a few times to combine, then season with salt and pepper.Toss pasta with ricotta mixture and remaining 1/2 cup peas, adding reserved pasta water if pasta seems dry. Sprinkle with chopped chives and serve.Per serving: 430 calories, 6.5 g fat (2.5 g sat), 19 g protein, 100 mg sodium, 70 g carbs, 5 g fiber4. Grilled Chicken with Smoky Corn Salad

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DANIELLE OCCHIOGROSSO DALY

Ingredients:4 6-oz boneless, skinless chicken-breast halvesSalt and Pepper2 limes, halved 4 ears corn, shucked1/4 c. cilantro, chopped2 tbsp. chopped green olives1 oz. Manchego cheese, finely grated 1 1/2 tsp. olive oil 1 tsp. smoked paprikaDirections:Season boneless, skinless chicken-breast halves with salt and pepper and grill on medium-high to cook through, 5 to 6 minutes per side.Meanwhile, grill limes, cut sides down, and corn until charred, 6 to 8 minutes.Cut corn from cob and toss in bowl with juice of 2 lime halves, then chopped cilantro, chopped green olives, grated Manchego cheese, and pinch each salt and pepper. Serve chicken with corn and remaining lime halves and drizzle with a mixture of olive oil and smoked paprika.Per serving: 355 calories, 13 g fat (3.5 g saturated), 21 g protein, 315 mg sodium, 21 g carb, 2 g fiberRecipe courtesy of Good Housekeeping.5. White Bean and Tuna Salad with Basil Vinaigrette

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DANIELLE OCCHIOGROSSO DALY

Ingredients:Kosher salt and pepper12 oz. green beans, trimmed and halved1 small shallot, chopped1 c. lightly packed basil leaves3 tbsp. olive oil1 tbsp. red wine vinegar4 c. torn lettuce1 15-oz can small white beans, rinsed2 5-oz cans solid white tuna in water, drained4 soft-boiled eggs, halvedDirections:Bring a large pot of water to a boil. Add 1 tablespoon salt, then green beans, and cook until just tender, 3 to 4 minutes. Drain and rinse under cold water to cool.Meanwhile, in a blender, puree shallot, basil, oil, vinegar, and 1/2 teaspoon each salt and pepper until smooth.Transfer half of dressing to large bowl and toss with green beans. Fold in lettuce, white beans, and tuna and serve with remaining dressing and eggs.Per serving: 340 calories, 16.5 g fat (3 g saturated), 31 g protein, 770 mg sodium, 24 g carb, 8 g fiberRecipe courtesy of Good Housekeeping.6. Rhubarb and Citrus Salad with Black Pepper VinaigretteIngredients:2 tbsp. honey2 tbsp. white wine vinegar3 stalks rhubarb, trimmed and cut into 1-in. pieces1/4 c. olive oilKosher salt and pepper2 Cara Cara oranges3 oz. baby spinach (about 4 c.)2 bunches watercress, thick stems removed1/4 c. toasted pistachios, chopped1 oz. ricotta salata, shavedDirections: In small bowl, whisk together honey and vinegar. Add rhubarb and toss to coat. Let stand at least 5 minutes and up to 10 minutes, then add olive oil, 1/2 teaspoons salt and 2 teaspoons coarsely ground pepper.Meanwhile, cut away peel and white pith from oranges, then thinly slice. In large bowl, toss spinach and watercress; fold in orange slices and divide among plates. Spoon rhubarb and dressing over each salad and top with pistachios and ricotta salata.Per serving: 280 calories, 19.5 g fat (3.5 g saturated), 5 g protein, 380 mg sodium, 25 g carbohydrate, 4 g fiberRecipe courtesy of Good Housekeeping.7. Pot Sticker Stir-Fry

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DANIELLE OCCHIOGROSSO DALY

Ingredients:Package of vegetable pot stickers or pierogies2 tbsp. hoisin sauce2 tbsp. fresh lime juice1 tbsp. water1 tbsp. vegetable oil 1 red pepper, thinly sliced1 yellow pepper, thinly sliced1 tbsp. finely chopped fresh ginger1 small red onion, thinly sliced8 oz. snow peas, halved diagonallyDirections: Pan-fry vegetable pot stickers or pierogies in large skillet per package directions; transfer to plate. Whisk together hoisin sauce, fresh lime juice, and water.Add vegetable oil to skillet and heat on medium. Add red pepper, yellow pepper, and finely chopped fresh ginger and cook, tossing frequently, 5 minutes. Add small red onion and cook, tossing, 1 minute. Add snow peas and cook, covered, tossing often, until vegetables are just tender, about 4 minutes. Toss vegetables with sauce and serve with pot stickers.Per serving: 240 calories, 6.5 g fat (0.5 g saturated fat), 7 g protein, 510 mg sodium, 41 g carb, 5 g fiberRecipe courtesy of Good Housekeeping. 8. Grilled Basil Chicken and Zucchini

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DANIELLE OCCHIOGROSSO DALY

Ingredients: 1 c. white rice1 lime, plus wedges for serving2 cloves garlic1 tbsp. low-sodium soy sauce1/2 tsp. sugar1/2 red chile, thinly sliced4 small zucchini (about 1 1/4 lbs), halved lengthwise2 tbsp. olive oil, dividedKosher salt and pepper 1 lb. chicken tenders2 1/2 c. basil, roughly choppedDirections: Cook rice per package directions.Zest lime into large bowl, then squeeze in 2 tablespoons juice. Finely grate garlic into bowl, then stir in soy sauce, sugar, and chile. Brush zucchini with 1 tablespoon oil and season with 1/4 teaspoon each salt and pepper. Rub chicken tenders with remaining tablespoon oil and season with 1/4 teaspoon each salt and pepper. Grill zucchini until just barely tender and chicken until just cooked through, about 3 minutes per side; transfer to cutting board.Cut zucchini and chicken into pieces and toss in sauce; fold in basil and serve over rice with lime wedges.Per serving: 400 calories, 10.5 g fat (1.5 g saturated), 29 g protein, 450 mg sodium, 46 g carb, 3 g fiberRecipe courtesy of Good Housekeeping.9. Chicago-Style Chicken Dogs

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DANIELLE OCCHIOGROSSO DALY

Ingredients:2 jarred pepperoncini peppers, thinly sliced, plus 1 Tbsp brine1 tsp. honey1 tsp. yellow mustard, plus more for serving1 tsp. poppy seeds1/4 small sweet onion, thinly sliced4 fully cooked chicken sausages4 hot dog buns2 small plum tomatoes, sliced into half-moons4 dill pickle spears1 small romaine heart, thinly sliced (about 3 cups)Directions:Heat grill to medium. In a bowl, whisk together pepperoncini brine, honey, and mustard; stir in poppy seeds. Add pepperoncini peppers and onion and toss to coat.Grill sausages, turning occasionally, until lightly charred and heated through, 10 to 12 minutes. If desired, grill buns.Stuff sausages into buns along with tomatoes and pickles. Toss poppy seeds and onions with romaine and spoon on top of sausages. Serve with remaining romaine mixture and extra mustard if desired.Per serving: 490 calories, 16 g fat (3 g saturated), 18 g protein, 520 mg sodium, 66 g carb, 6 g fiberRecipe courtesy of Good Housekeeping.10. Steak and Rye Panzanella

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DANIELLE OCCHIOGROSSO DALY

Ingredients: 2 tsp. caraway seeds2 tbsp. red wine vinegar4 tbsp. olive oil, divided1 tbsp. whole-grain mustard1 clove garlic, pressedKosher salt and pepper1 bulb fennel, quartered1 medium red onion, sliced into rounds3 slices rye bread (1 inch thick)1 large bunch kale, leaves chopped (about 10 cups)1 lb. sirloin steakDirections: Toast caraway seeds in a small skillet on medium, about 2 minutes. In a small bowl, whisk together vinegar, 2 tablespoons oil, mustard, garlic, caraway seeds, and ¼ teaspoon salt.Heat grill or grill pan on medium-high. Brush fennel, onion, and bread with 1 tablespoon oil and season fennel and onion with a pinch salt. Grill, covered, turning often, until vegetables are tender and charred and bread is toasted, 5 to 8 minutes for vegetables and 1 to 2 minutes for bread. Transfer to cutting board; core and thinly slice fennel and tear bread into chunks.In a large bowl, toss kale, grilled vegetables, and bread with half of dressing and let sit, tossing occasionally.Meanwhile, rub steak with remaining 1 tablespoon olive oil and season with ½ teaspoon each salt and pepper. Grill to desired doneness, 4 to 6 minutes per side for medium-rare. Transfer to cutting board and let rest 5 minutes before slicing. Fold into salad and drizzle with remaining vinaigrette.Per serving: 435 calories, 23 g fat (5 g saturated), 29 g protein, 735 mg sodium, 28 g carb, 6 g fiber Recipe courtesy of Good Housekeeping.11. Cheesy Tex-Mex Stuffed Chicken

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DANIELLE OCCHIOGROSSO DALY

Ingredients: 2 scallions (thinly sliced)2 seeded jalapeños (thinly sliced)1 1/4 c. cilantro1 tsp. lime zest 4 oz. Monterey Jack cheese (coarsely grated)4 small boneless, skinless chicken breasts 3 tbsp. olive oil SaltPepper3 tbsp. lime juice 2 bell peppers (thinly sliced)1/2 small red onion (thinly sliced)5 c. torn romaine lettuceDirections: Heat oven to 450°F. In bowl, combine scallions and seeded jalapeños, 1/4 cup cilantro (chopped) and lime zest, then toss with Monterey Jack cheese.Insert knife into thickest part of each of boneless, skinless chicken breasts and move back and forth to create 2 1/2-inch pocket that is as wide as possible without going through. Stuff chicken with cheese mixture.Heat 2 tablespoons olive oil in large skillet on medium. Season chicken with salt and pepper and cook until golden brown on 1 side, 3 to 4 minutes. Turn chicken over and roast until cooked through, 10 to 12 minutes.Meanwhile, in large bowl, whisk together lime juice, 1 tablespoon olive oil and 1/2 teaspoon salt. Add bell peppers and red onion and let sit 10 minutes, tossing occasionally. Toss with romaine lettuce and 1 cup fresh cilantro. Serve with chicken and lime wedges.Per serving: 360 calories, 22 g fat (7.5 g saturated), 32 g protein, 715 mg sodium, 10 g carb, 3 g fiberRecipe courtesy of Good Housekeeping.12. Herb-Roasted Chicken and Cherry Tomatoes

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DANIELLE OCCHIOGROSSO DALY

Ingredients:1 tsp. plus 1 Tbsp oil2 large bone-in chicken breasts (about 12 oz each) 3/4 tsp. salt3/4 tsp. pepper1 lb. cherry tomatoes (halved)1 sprig rosemary 1 tsp. fennel seeds (crushed)1 c. instant polenta1 tsp. red wine vinegar1/4 c. parsley (chopped)Directions: Heat oven to 450°F. Heat 1 teaspoon oil in large oven-safe skillet on medium. Season chicken breasts with 1/2 teaspoon each salt and pepper. Cook, skin sides down, until golden brown and crisp, 5 to 7 minutes.Turn; add cherry tomatoes, rosemary and fennel seeds; drizzle with 1 tablespoon oil and season with 1/4 teaspoon each salt and pepper, then roast until chicken is just cooked through and tomatoes have begun to break down, 12 to 15 minutes.Meanwhile, prepare polenta.Discard rosemary; transfer chicken to cutting board and let rest 5 minutes. Stir red wine vinegar into tomatoes, then toss with parsley. Remove bone from chicken, slice and serve on polenta. Top with tomatoes.Per serving: 445 calories, 17.5 g fat (4 g saturated), 32 g protein, 455 mg sodium, 37 g carb, 3 g fiber Recipe courtesy of Good Housekeeping.13. Red Curry Shrimp and Cilantro Rice

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DANIELLE OCCHIOGROSSO DALY

Ingredients:1 c. long-grain white rice1 tsp. grated lime zest2 tbsp. fresh lime juice1 c. cilantro (chopped)1 tbsp. canola oil1 1-inch piece ginger (cut into matchsticks)2 cloves garlic (thinly sliced) 2 tbsp. Thai red curry paste1 13.5-oz can light coconut milk 1 tbsp. fish sauce1 1/2 lb. baby bok choy (4 to 6 heads, trimmed and leaves separated, large leaves halved lengthwise) 1 lb. peeled and deveined shrimpDirections: Cook long-grain white rice. Fluff with fork and fold in grated lime zest and cilantro.Heat canola oil in large skillet on medium. Add ginger and garlic, and sauté 2 minutes.Stir in Thai red curry paste and cook 2 minutes. Stir in light coconut milk and fish sauce and simmer 3 minutes.Stir in baby bok choy and peeled and deveined shrimp and cook until shrimp are opaque throughout, 3 to 4 minutes. Stir in fresh lime juice. Serve over rice with additional cilantro, sliced red chiles, and lime wedges if desired.Per serving: 405 calories, 11 g fat (6.5 g saturated), 24 g protein, 1,570 mg sodium, 51 g carb, 4 g fiberRecipe courtesy of Good Housekeeping. 14. Grilled Pork with Charred Harissa Broccoli

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DANIELLE OCCHIOGROSSO DALY

Ingredients:2 lemons1 1/2 lb. pork tenderloin3 tbsp. plus 1 tsp olive oilKosher saltPepper1 large head broccoli (about 1 1/4 lbs), trimmed and cut into large florets2 tbsp. harissaDirections:Heat grill to medium-high. Finely grate zest of 1 lemon and set aside, then cut both lemons in half. Brush pork with 1 teaspoon oil and season with 1/2 teaspoon salt. Grill pork, turning occasionally, until it reaches 140°F on instant-read thermometer, 18 to 20 minutes. Transfer to cutting board and let rest at least 5 minutes.Meanwhile, coat broccoli with 1 tablespoon olive oil and grill along with pork, turning often, until just tender and charred. Grill lemon until charred, 1 to 2 minutes.Mix harissa with remaining 2 tablespoon oil and toss with broccoli; sprinkle with lemon zest.Squeeze lemon halves over pork, then slice pork. Serve with broccoli and grilled lemon wedges.Per serving: 330 calories, 16.5 g fat (3.5 g saturated), 38 g protein, 385 mg sodium, 8 g carb, 3 g fiberRecipe courtesy of Good Housekeeping.15. Loaded Spaghetti

Loaded Spaghetti

Lisa Shin

Ingredients:1 cup sliced bell pepper1/2 cup sliced red onion1 tsp olive oil1 cup cooked whole-wheat spaghetti2/3 cup cooked edamameDirections:Sauté peppers and onions in oil until onions are translucent. Toss with pasta and edamame.Per serving: 420 cal 16. Cookout for One

Cookout for One

Lisa Shin

Ingredients:1 organic beef hot dog1/2 cup organic baked beans1 whole-wheat hot dog bun1/2 Tbsp whole-grain mustard1/2 Tbsp sweet relish1 cup sliced honeydew melonDirections:Cook hot dog, and heat baked beans in a saucepan. Serve hot dog in the bun, topped with mustard and relish, with beans and melon on the side.Per serving: 490 cal17. Summer Farrotto

Summer Farrotto

Lisa Shin

Ingredients:1 boneless, skinless chicken breast (3 oz)2 Tbsp olive oil, divided1/4 cup sliced red onion1 cup diced yellow squash1/2 cup dry farro1 Tbsp chopped parsley1 Tbsp grated Parmesan cheeseDirections:Pan-sear chicken in 1 Tbsp oil, seasoning with salt and pepper to taste, then dice. Sauté onion and squash with remaining oil. Stir in farro until coated in oil. Add 2/3 cup water, bring to a boil, stir, reduce heat, and cover. Cook 20 minutes or until soft. Stir in chicken, parsley, and cheese, and serve.Per serving: 490 cal18. Beef and Veggie Salad Bowl

Beef and Veggie Salad Bowl

Levi Brown

Ingredients:2 Tbsp dry red quinoa2 cups mesclun greens3 oz cooked lean beef, cubed1/2 cup chopped broccoli florets1/4 red bell pepper, chopped2 tsp olive oil1 tsp red wine vinegarDirections:Cook quinoa as directed. Toss with greens, beef, broccoli, and pepper in a bowl. Whisk oil and vinegar for dressing.Per serving: 320 cal19. Bow Ties with Spring Vegetables

Bow Ties with Spring Vegetables

Mitch Mandel

Ingredients:2 oz dry whole-grain farfalle pasta2 tsp olive oil1/2 cup artichoke hearts1/4 cup sliced red onion1/4 cup peas1 Tbsp chopped fresh mintDirections:Cook pasta as directed and toss with oil, vegetables, and mint. Season with salt and pepper to taste.Per serving: 370 cal20. Half-Homemade Soup with Asparagus

Half-Homemade Soup with Asparagus

Levi Brown

Ingredients:4 oz boneless, skinless chicken breast1 cup Amy's Organic Chunky Vegetable soup2 Tbsp dry quinoa1 cup chopped kale10 small asparagus spears2 tsp soy sauce1/8 tsp grated fresh gingerDirections:Bake chicken at 350°F for 25 minutes, then shred with a fork. Meanwhile, combine soup, quinoa, and kale in a saucepan, bring to a boil, and simmer until quinoa is done, about 15 minutes. Add chicken. Steam asparagus, then toss with soy sauce and ginger. Serve asparagus on the side.Per serving: 330 cal21. Pork with Veggies

Pork with Veggies

Levi Brown

Ingredients:1 pork tenderloin (4 oz)1 cup steamed green beans2 Tbsp sliced almonds1 baked sweet potatoDirections:Season pork with salt and pepper, sear in an ovenproof skillet coated with cooking spray, and transfer to a 450°F oven for 15 minutes. Slice and serve with green beans topped with almonds, and a sweet potato.Per serving: 370 cal 22. Pizza Party

Pizza Party

Levi Brown

Ingredients:1 Amy's Light 'N Lean Italian Vegetable Pizza3 oz broccoli slaw1/4 cup black beans1/4 cup sliced scallions1 tsp olive oil1 oz lemon juiceDirections:Bake pizza. Blend slaw, beans, scallions, oil, and lemon juice, and serve on the side.Per serving: 400 cal23. Baked Chicken with Mushrooms and Sweet Potato

Baked Chicken with Mushrooms and Sweet Potato

Levi Brown

Ingredients:1/2 skinless chicken breast1 cup baby portobello mushrooms, sliced1 Tbsp chives1 Tbsp olive oil1 medium sweet potatoDirections:In a 350°F oven, bake chicken, topped with mushrooms, chives, and oil, for 15 minutes. Microwave sweet potato for five to seven minutes.Per serving: 382 cal24. Shrimp Ceviche

Shrimp Ceviche

Levi Brown

Ingredients:1/2 cup chopped cucumber1/3 cup chopped jicama1/3 cup chopped mango1 Tbsp chopped onion1/4 cup sliced avocado1 tomato, sliced1 cup cooked shrimp1/4 cup lemon juice1 tsp red pepperDirections:Toss together, and dress with lemon juice.Per serving: 430 cal25. Light Lasagna

Light Lasagna

Levi Brown

Ingredients:1/2 cup cooked whole-wheat spaghetti1/4 cup part-skim ricotta1/3 cup prepared tomato sauce1/2 tsp crushed red chili flakes1 Coleman Natural Mild Italian Chicken Sausage link, cooked2 cups spinachDirections:Combine pasta, ricotta, sauce, and chili flakes, then crumble sausage on top. Add spinach, and let wilt.Per serving: 350 cal26. Chicken with Cheesy Broccoli Soup

Chicken with Cheesy Broccoli Soup

Levi Brown

Ingredients:1 cup chopped broccoli1 cup chopped parsnips3/4 cup nonfat chicken stock1/4 cup low-fat shredded cheddar cheese1 Tbsp sliced almonds4 oz chicken breast1 tsp lemon juiceSalt and pepper, to tasteDirections:Steam broccoli and parsnips, then puree with stock and cheddar; sprinkle with nuts. Bake chicken, top with lemon juice, and season.Per serving: 360 cal27. Cilantro Shrimp with Squash, Chard, and Wild Rice

Cilantro Shrimp with Squash, Chard, and Wild Rice

Plamen Petkov

Ingredients:8 large shrimp1 Tbsp olive oil2 tsp fresh cilantro2 tsp fresh lime juice1 yellow squash, sliced1 cup Swiss chard1/4 cup dry wild rice blendSear shrimp in olive oil over medium heat for three to four minutes, seasoning with cilantro and lime juice. Steam squash and chard for five to seven minutes, and cook rice according to package directions.Per serving: 370 cal28. Lemon Chicken with Gazpacho

Lemon Chicken with Gazpacho

Levi Brown

Ingredients (chicken):3 1/2 oz chicken breast1 Tbsp olive oil1/2 lemon, sliced1 tsp fresh rosemaryIngredients (gazpacho):1 cup stewed tomatoes3 cloves garlic, minced1/2 cup onion, chopped1/4 cup cucumber, chopped1/4 cup green pepper, chopped1 Tbsp white wine vinegarDirections: Coat chicken with olive oil. Cover with lemon slices and rosemary, and bake at 350°F for 25 to 30 minutes. Combine gazpacho ingredients in a blender, then serve at room temperature with chicken.Per serving: 414 cal29. Zesty Tofu and Quinoa

Zesty Tofu and Quinoa

Levi Brown

Ingredients:1 cup cooked quinoa2 oz extra-firm tofu, cubed3 Tbsp diced red pepper3 Tbsp diced green pepper1 tsp cilantro2 Tbsp diced avocado2 tsp fresh lime juiceDirections:Combine all ingredients.Per serving: 320 cal30. Confetti Pesto Pasta

Confetti Pesto Pasta

Kang Kim

Ingredients:1/4 pint cherry tomatoes1/3 cup cooked green beans1/3 cup diced chicken breast1/4 cup pesto sauce1/4 tsp each salt and pepper1 cup cooked linguine1/4 cup shredded ParmesanDirections:Combine tomatoes, cooked green beans, diced chicken breast, pesto sauce, and salt and pepper in a bowl. Add cooked linguine. Garnish with shredded Parmesan.Per serving: 417 cal31. Asian Turkey Lettuce Cups

Asian Turkey Lettuce Cups

Levi Brown

Ingredients (turkey):4 oz ground lean turkey1/2 cup white mushrooms, chopped1 tsp minced garlic1/4 cup shelled and cooked edamame2 Boston lettuce leaves2 Tbsp sliced scallionIngredients (sauce):1/2 Tbsp hoisin sauce1 tsp low-sodium soy sauce1/2 tsp rice vinegarIngredients (slaw):1/2 cup shredded red cabbage and green cabbage1/4 cup sliced jicama1/4 cup grated carrot1 tsp olive oil1/2 tsp rice vinegarDirections:In a nonstick skillet coated with cooking spray, sauté first three ingredients for five minutes. Add edamame, scoop mix onto lettuce, top with scallion, and wrap up. Drizzle with sauce, and serve slaw on the side.Per serving: 329 cal32. Pork with Roasted Vegetables

Pork with Roasted Vegetables

Levi Brown

Ingredients:3 oz pork tenderloin1 cup baked cubed butternut squash2 cups brussels sprouts cooked in 1 Tbsp olive oil1/2 tsp salt1 tsp black pepperDirections:Roast pork tenderloin at 375°F, then serve with vegetables.Per serving: 405 cal33. Mushroom Bison Burger

Mushroom Bison Burger

Levi Brown

Ingredients:4 oz grass-fed bison burger1 portobello mushroom, grilled1 slice red onion2 slices tomato2 lettuce leaves1 Arnold Artisan Ovens Multi-Grain FlatbreadDirections:Grill mushroom and burger, and top with onion, tomato, and lettuce on flatbread.Per serving: 374 cal34. Salmon with Lemon and Dill

Salmon with Lemon and Dill

Levi Brown

Ingredients:5 oz wild Atlantic salmon1 Tbsp lemon juice1 tsp dill2/3 cup parsnips1 1/2 cup chopped broccoli, steamedDirections:Sprinkle salmon with lemon juice and dill and bake for 15 minutes at 225°F.Per serving: 261 cal35. Shrimp Pasta with Salad

Shrimp Pasta with Salad

Levi Brown

Ingredients (pasta):1/2 cup dry rigatoni, cooked3 oz shrimp, poached1/2 cup oil-packed sun-dried tomatoes, drained and pureed3 large black olives, sliced1/2 Tbsp pine nuts2 tsp grated ParmesanIngredients (salad):1 cup romaine lettuce1/4 cup chopped tomato1/2 cup sliced cucumber1/2 Tbsp balsamic vinegarDirections:Toss pasta with shrimp, sun-dried tomatoes, olives, and pine nuts. Top with Parmesan. Serve alongside the salad.Per serving: 465 cal36. Seared Scallops with Lemon Juice and Sage

Seared Scallops with Lemon Juice and Sage

Levi Brown

Ingredients:2 tsp canola oil3 oz sea scallops2 tsp lemon juice1/2 tsp ground sage1 1/2 cups cubed roasted acorn squash2 cups kale sautéed in 2 tsp olive oilDirections:Heat canola oil in a large nonstick skillet over high heat. Add scallops and cook without stirring until well browned, around two minutes. Flip scallops and cook until the sides are firm and centers opaque, 30 to 90 seconds. Drizzle with lemon juice, and sprinkle sage on top. Serve with squash and kale.Per serving: 496 cal37. Cheesy Veggie Pasta

Cheesy Veggie Pasta

Levi Brown

Ingredients:1/2 cup whole-wheat macaroni1 cup crushed whole, peeled canned tomatoes1/2 cup low-fat ricotta cheese3/4 cup chopped spinach1 cup zucchini wedges2 tsp olive oilDirections:Cook vegetables over medium-high heat, then combine with cooked macaroni and cheese.Per serving: 439 cal38. Teriyaki Beef with Veggies

Teriyaki Beef with Veggies

Levi Brown

Ingredients:3 oz grass-fed beef tenderloin, cubed2 Tbsp reduced-sodium teriyaki sauce1 Tbsp light honey-mustard dressing2 tsp olive oil1/4 cup sliced carrots1/2 cup chopped broccoli1/4 cup sliced water chestnuts1/4 cup sliced peppers1/2 cup cooked brown riceDirections:Marinate beef in teriyaki and dressing for 30 minutes. Heat olive oil in a pan, and cook beef one to two minutes. Add veggies, and cook for another five to seven minutes until beef is browned. Serve over rice.Per serving: 506 cal39. Shrimp and Broccoli Pasta Salad

Shrimp and Broccoli Pasta Salad

Levi Brown

Ingredients:4 oz cooked shrimp1/2 cup cooked whole-wheat elbow macaroni1/2 steamed broccoli4 sun-dried tomatoes, halved1 tsp capers2 Tbsp red wine vinegar1/4 tsp onion powder1/2 tsp oreganoDirections:Toss all ingredients, and serve cold.Per serving: 312 cal40. Chicken Parmigiana with Penne

Chicken Parmigiana with Penne

Jeff Harris

Ingredients:4 oz grilled chicken, diced1/2 cup tomato sauce1 cup spinach1/2 cup whole-wheat penne1 1/2 Tbsp grated ParmesanDirections:Sauté spinach in one teaspoon olive oil, and toss with chicken, penne, and tomato sauce. Top with Parmesan.Per serving: 437 cal41. Beef Stir-Fry with Butternut Squash Soup

Beef Stir-Fry with Butternut Squash Soup

Plamen Petkov

Ingredients (stir-fry):3 oz steak tenderloin fillet, sliced thin1/2 cup sliced shiitake mushrooms1/2 onion, sliced2 tsp olive oil1/3 cup cooked bulgur1/2 cup Pacific Natural Foods organic light-sodium butternut squash soupDirections:Stir-fry beef, onion, and mushroom, and serve over bulgur.Per serving: 450 cal42. Jambalaya Blend with Veggies

Jambalaya Blend with Veggies

Levi Brown

Ingredients:1 veggie burger1/2 cup cooked brown rice2 Tbsp corn2 Tbsp salsa1/2 cup chopped red, green, or yellow bell peppers3/4 cup diced squash3/4 cup diced zucchini1/4 cup chopped red onion1 tsp olive oilSalt, to tasteDirections:Cook burger in pan spritzed with cooking spray, then chop burger and combine with rice, corn, and salsa. Toss veggies with oil and salt, roast for 15 to 20 minutes, and serve on the side.Per serving: 360 cal43. Cod with Rosemary Polenta and Beans

Cod with Rosemary Polenta and Beans

Levi Brown

Ingredients:3 oz cod1 tsp chopped fresh parsleyDash of salt and pepper1/4 cup dry polenta1/2 cup 1 percent milk1 Tbsp pine nuts1/2 tsp rosemary1/2 cup cooked green beansDirections: Season cod with parsley, salt, and pepper, then steam for eight minutes. Cook polenta with milk, per package instructions, then top with pine nuts and rosemary. Serve with green beans.Per serving: 352 cal44. Shaved Zucchini Salad

shaved zucchini salad

Tara Donne

Ingredients:2 medium zucchini, ribboned1 cup halved cherry tomatoes2 Tbsp pitted and chopped Kalamata olives2 Tbsp diced feta cheese1 Tbsp pine nuts, toasted1½ Tbsp extra virgin olive oil½ Tbsp apple cider vinegar½ Tbsp balsamic vinegar1 clove garlic, minced¼ tsp freshly ground black pepperDirections:Combine oil, vinegars, garlic, and pepper in a small jar and set aside. Add zucchini, tomatoes, olives, feta, and pine nuts in a bowl. Pour dressing over vegetables and cheese, toss to coat, and serve. Per serving: 430 cal, 35 g fat (7 g sat), 26 g carbs, 15 g sugar, 610 mg sodium, 6 g fiber, 10 g protein.Courtesy of Prevention45. Jalapeño-Watermelon Salad

jalapeno watermelon salad

Tara Donne

Ingredients:3 Tbsp extra virgin olive oil1 Tbsp apple cider vinegar1 Tbsp balsamic vinegar1 clove garlic, minced½ tsp salt¼ tsp freshly ground black pepper3 c arugula2 c diced seedless watermelon½ c halved cherry tomatoes¼ c diced red onion2 Tbsp diced feta cheese2 Tbsp minced fresh mint1 Tbsp seeded and minced jalapeñoDirections:Combine olive oil, vinegars, garlic, salt, and pepper in a large bowl. Whisk until emulsified. Add the arugula, watermelon, tomatoes, onion, feta, mint, and jalapeño. Toss with your hands to combine well. Serve immediately.Per serving: 200 cal, 16 g fat (3 g sat), 13 g carbs, 9 g sugar, 470 mg sodium, 1 g fiber, 3 g protein.Courtesy of Prevention46. Eggplant Parmesan

 eggplant parmesan

Travis Rathbone

Ingredients:1 large eggplant 2 zucchini 2 Tbsp olive oil, plus more for roasting vegetables 1/4 tsp sea salt 1 cup low-fat mozzarella 1 cup freshly grated Parmesan, divided 1/4 cup chopped fresh oregano 3/4 cup quinoa 1/4 cup chia seeds 1/4 cup fresh basil 1/4 tsp freshly ground pepper 1 jar marinara sauce (24 oz), no added salt or sugar 2 cups fresh spinach Directions: Peel the eggplant and zucchini and slice. Brush both sides with oil and arrange on a baking sheet. Sprinkle with salt and roast in a 400°F oven until tender, about 12 to 14 minutes. Combine mozzarella, half the Parmesan, and oregano. Separately, mix quinoa, chia, remaining Parmesan, 2 tablespoons oil, basil, and pepper. Spread half the marinara in a baking dish. Layer with half the vegetables, spinach, and cheese-oregano mixture. Repeat. Top with quinoa blend and bake for 25 to 30 minutes. Serves six.Per serving: 350 cal, 18 g fat (5g sat), 33 g carbs, 11 g sugar, 510 mg sodium, 8 g fiber, 18g protein.47. Spaghetti and Meatballs

spaghetti and meatballs

Tara Donne

Ingredients:1 lb lean ground turkey 1 cup cooked farro 1 cup spinach leaves 4 egg whites 4 Tbsp chopped onion 1 tsp oregano 1 tsp turmeric Pinch of salt and pepper 4 sweet potatoes 4 Tbsp grated Asiago cheeseDirections:Preheat oven to 350°F. To make meatballs, mix together the first eight ingredients by hand, then roll into 16 balls, each about 1 inch in diameter. Place the balls on a sheet pan lined with parchment paper. Bake for about 30 minutes, or until golden brown on top. Meanwhile, wash and peel sweet potatoes. Then, using the peeler, make thin ribbons from the flesh of the potatoes. Blanch ribbons in boiling salted water, then drain. Serve meatballs atop the ribbons, sprinkled with grated Asiago. Serves four.Per serving: 330 cal, 4 g fat (1.5 g sat), 38 g carbs, 6 g sugar, 260 mg sodium, 6 g fiber, 37 g protein.48. Sweetgreen Portobello, Squash, and Wild Rice Bowl with Ginger Miso Dressing

portobello squash wild rice

Sweetgreen

Ingredients (bowl):2 cups cooked wild rice, warm4 cups kale leaves, shredded 1 handful basil leaves, torn 3 Portobello mushrooms, stemmed, diced, and roasted 1 small butternut squash, peeled, diced, and roasted1 small red onion, peeled, diced, and roasted 1 medium red beet, peeled and dicedIngredients (dressing):2 Tbsp sweet white miso paste 2 Tbsp tamari or soy sauce 1 Tbsp sriracha (optional) 2 Tbsp rice vinegar ½ tsp sesame oil ¼ cup warm water 2 Tbsp mirin 1 thumb-sized piece of ginger, peeled and minced 1 garlic clove, smashed and minced ½ cup grape seed oilDirections: Combine all dressing ingredients except grape seed oil in a blender on low until smooth. Increase speed to medium while adding grape seed oil. Set aside. Combine all of the salad ingredients in a large mixing bowl, and toss with your preferred amount of dressing. Serve immediately. Serves six to eight. Per serving: 455 cal49. Eggplant and Zucchini Lasagna

eggplant zucchini lasagna

Ted Cavanaugh

Ingredients:1 Tbsp olive oil 2 garlic cloves, minced 1/4 white onion, diced 1 can (28 oz) whole tomatoes, drained 2 cups ricotta cheese Zest of 1/2 lemon 6 basil leaves, chopped, plus more for serving 3 parsley sprigs (leaves only), chopped 1 small eggplant, thinly sliced 1 small zucchini, thinly sliced 8 oz fresh part-skim mozzarella, sliced Directions: In a cast-iron pan on medium high, heat the oil, garlic, and onion, 3 to 5 minutes. Add the tomatoes; stir occasionally till thickened, 5 to 10 minutes. In a large bowl, mix the ricotta, zest, and herbs; season with salt and pepper. Spoon out half the sauce; set aside. Now do layers in the pan: half the vegetables; half the ricotta mix; repeat; the rest of the sauce; mozzarella. Bake in a 400°F oven, lid on, till tender, 20 to 30 minutes. Uncover and bake till the cheese is bubbly, another 5 to 10 minutes. Serves six.Per serving: 313 calories, 20 g fat, 16 g carbs, 4 g fiber, 21g protein.Recipe courtesy of Men's Health50. Rosemary-Roasted Vegetables with Manchego Cheese and Serrano Ham

roasted vegetables and cheese

Mitch Mandel

Ingredients:1/2 lb asparagus, trimmed and cut into 2-inch pieces1/2 lb small brussels sprouts, halved2 tsp chopped fresh rosemary2 tsp olive oil1 oz Serrano ham, torn into pieces1 Tbsp sherry vinegar2 Tbsp shaved manchego cheeseDirections:Preheat oven to 425°F. On a baking sheet, combine asparagus, brussels sprouts, rosemary, oil, and a pinch of freshly ground black pepper. Roast vegetables, stirring once, until tender and just charred, about 20 minutes. Stir in ham and vinegar; roast for 2 minutes more. Serve with cheese scattered on top.Per serving: 322 cal, 19 g fat (6 g sat), 23 g carbs, 7 g sugar, 935 mg sodium, 10 g fiber, 21 g protein.

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