Diabetic-Friendly Recipes (Weight Management)

Greek Yogurt with Mixed Berries and Almonds

Preparation Time: 5 minutes
Serves: 1

Ingredients:

1 cup Greek yogurt
1/2 cup mixed berries (strawberries, blueberries, raspberries)
2 tablespoons sliced almonds
1 tablespoon honey

Directions:

_In a bowl, scoop the Greek yogurt.
_Top the yogurt with mixed berries and sliced almonds.
_Drizzle honey over the yogurt and berries.
_Gently stir to combine.
_Enjoy your Greek Yogurt with Mixed Berries and Almonds as a nutritious and satisfying breakfast or snack!

Nutrition Facts (per serving):

Calories: 350
Total Fat: 15g
Saturated Fat: 2g
Cholesterol: 10mg
Sodium: 60mg
Total Carbohydrates: 38g
Dietary Fiber: 6g
Sugar: 29g
Protein: 18g

Scrambled Egg Whites with Spinach and Tomatoes

Preparation Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Serves: 2

Ingredients:

4 large egg whites
1 cup fresh spinach leaves
1/2 cup cherry tomatoes, halved
1/4 cup diced red onion
1/4 cup crumbled feta cheese
1 tablespoon olive oil
Salt and black pepper to taste

Directions:

_In a bowl, whisk the egg whites and season them with a pinch of salt and black pepper.

_Heat the olive oil in a non-stick skillet over medium heat.

_Add the diced red onion and sauté for 2 minutes until they soften.

_Add the cherry tomatoes and cook for another 2 minutes until they begin to soften.

_Add the fresh spinach and cook for an additional 1-2 minutes until it wilts.

_Pour the whisked egg whites into the skillet with the vegetables.

_Stir the mixture gently as the eggs cook until they are no longer runny but still slightly moist.

_Sprinkle the crumbled feta cheese on top of the eggs and cook for another 1-2 minutes until the cheese begins to melt.

_Serve your Scrambled Egg Whites with Spinach and Tomatoes hot, and enjoy a healthy and delicious breakfast!

Nutrition Facts (per serving, serves 2):

Calories: 150
Total Fat: 8g
Saturated Fat: 2g
Cholesterol: 8mg
Sodium: 290mg
Total Carbohydrates: 8g
Dietary Fiber: 2g
Sugar: 4g
Protein: 12g

Oatmeal with Sliced Strawberries and Chia Seeds

Preparation Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Serves: 1

Ingredients:

1/2 cup rolled oats
1 cup almond milk (or milk of your choice)
1/2 cup sliced strawberries
1 tablespoon chia seeds
1 tablespoon honey
1/4 teaspoon vanilla extract

Directions:

In a saucepan, combine the rolled oats and almond milk.

Cook over medium heat, stirring occasionally, for about 5 minutes or until the oats are soft and the mixture thickens.

Remove from heat and stir in the vanilla extract.

Transfer the oatmeal to a bowl.

Top with sliced strawberries and chia seeds.

Drizzle honey over the oatmeal.

Enjoy your Oatmeal with Sliced Strawberries and Chia Seeds, a delightful and nutritious breakfast!

Nutrition Facts (per serving):

Calories: 320
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 170mg
Total Carbohydrates: 57g
Dietary Fiber: 9g
Sugar: 14g
Protein: 8g

Avocado and Tomato Toast on Whole Wheat Bread

Preparation Time: 5 minutes
Serves: 1

Ingredients:

1 slice whole wheat bread, toasted
1/2 ripe avocado
1 small tomato, sliced
Salt and black pepper to taste
Red pepper flakes (optional)
Fresh basil leaves (optional)

Directions:

_Toast the whole wheat bread until it's crispy.

_While the bread is toasting, cut the avocado in half, remove the pit, and scoop the flesh into a bowl.

_Mash the avocado with a fork and season it with a pinch of salt and black pepper.

_Spread the mashed avocado onto the toasted bread.

_Arrange the tomato slices on top of the avocado.

_If you like a bit of heat, you can sprinkle some red pepper flakes.

_Garnish with fresh basil leaves if desired.

Your Avocado and Tomato Toast is ready to be served. Enjoy this simple and nutritious toast for breakfast!

Nutrition Facts (per serving):

Calories: 250
Total Fat: 15g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 220mg
Total Carbohydrates: 29g
Dietary Fiber: 8g
Sugar: 3g
Protein: 5g

Cottage Cheese and Pineapple Bowl

Preparation Time: 5 minutes
Serves: 1

Ingredients:

1 cup low-fat cottage cheese
1/2 cup fresh pineapple chunks
1 tablespoon honey
1/4 cup chopped nuts (e.g., almonds, walnuts)
Fresh mint leaves for garnish

Directions:

_In a bowl, scoop the low-fat cottage cheese.

_Top the cottage cheese with fresh pineapple chunks.

_Drizzle honey over the pineapple.

_Sprinkle chopped nuts on top.

_Garnish with fresh mint leaves.

_Your Cottage Cheese and Pineapple Bowl is ready to enjoy as a nutritious and satisfying snack or breakfast.

Nutrition Facts (per serving):

Calories: 320
Total Fat: 10g
Saturated Fat: 1g
Cholesterol: 10mg
Sodium: 580mg
Total Carbohydrates: 33g
Dietary Fiber: 3g
Sugar: 29g
Protein: 28g

Sweet Potato Hash with Poached Eggs

Preparation Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 2

Ingredients:

2 medium sweet potatoes, peeled and diced
2 tablespoons olive oil
1 small onion, finely chopped
1 red bell pepper, diced
1 teaspoon paprika
1/2 teaspoon garlic powder
Salt and black pepper to taste
4 large eggs
Chopped fresh parsley for garnish

Directions:

_In a large skillet, heat the olive oil over medium heat.

_Add the diced sweet potatoes and cook, stirring occasionally, for about 10-12 minutes or until they are tender and slightly crispy.

_Add the chopped onion and red bell pepper to the skillet. Cook for an additional 3-4 minutes until the vegetables are tender.

_Season with paprika, garlic powder, salt, and black pepper. Stir to combine.

_Create four small wells in the hash with a spoon and crack an egg into each well.

_Cover the skillet and cook for 4-6 minutes, or until the egg whites are set, but the yolks are still slightly runny.

_Remove from heat and garnish with chopped fresh parsley.

Serve the Sweet Potato Hash with Poached Eggs hot and enjoy!

Nutrition Facts (per serving):

Calories: 370
Total Fat: 17g
Saturated Fat: 3g
Cholesterol: 185mg
Sodium: 250mg
Total Carbohydrates: 49g
Dietary Fiber: 7g
Sugar: 13g
Protein: 11g

Whole Grain Pancakes with Sugar-Free Syrup

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 4

Ingredients:

For Pancakes:

1 cup whole wheat flour
1 tablespoon honey or maple syrup
2 teaspoons baking powder
1/2 teaspoon salt
1 cup low-fat milk
1 large egg
2 tablespoons unsalted butter, melted
1 teaspoon vanilla extract

For Sugar-Free Syrup:

1/2 cup water
1/2 cup fresh berries (e.g., strawberries, blueberries)
1/4 cup sugar substitute (e.g., erythritol or stevia)
1 teaspoon lemon juice

Directions:

For Pancakes:

_In a large bowl, combine the whole wheat flour, baking powder, and salt.

_In a separate bowl, whisk together the honey or maple syrup, low-fat milk, egg, melted butter, and vanilla extract.

_Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix; lumps are okay.

_Heat a non-stick skillet or griddle over medium heat and lightly grease it.

_Pour 1/4 cup portions of pancake batter onto the skillet. Cook until bubbles form on the surface (about 2-3 minutes).

_Flip the pancakes and cook for an additional 2-3 minutes or until they are golden brown and cooked through.

_Keep the pancakes warm while you prepare the sugar-free syrup.

For Sugar-Free Syrup:

_In a small saucepan, combine water, fresh berries, and sugar substitute.

_Bring the mixture to a simmer and cook for about 5-7 minutes, or until the berries break down and the mixture thickens.

_Remove from heat, add lemon juice, and let it cool slightly.

_Strain the syrup to remove any solids.

_Serve the whole grain pancakes with sugar-free syrup drizzled over the top.

Nutrition Facts (per serving):

Calories: 250
Total Fat: 7g
Saturated Fat: 3g
Cholesterol: 55mg
Sodium: 390mg
Total Carbohydrates: 42g
Dietary Fiber: 5g
Sugar: 11g
Protein: 9g

Smoked Salmon and Cucumber Roll-Ups

Preparation Time: 10 minutes
Serves: 4

Ingredients:

4 large cucumber slices
4 oz smoked salmon
1/4 cup cream cheese
1 teaspoon fresh dill, chopped
1 teaspoon capers (optional)
Fresh lemon zest for garnish

Directions:

_Lay out the cucumber slices on a clean surface.

_In a small bowl, mix the cream cheese with the chopped fresh dill.

_Spread a thin layer of the dill cream cheese onto each cucumber slice.

_Place a piece of smoked salmon on top of the cream cheese.

_Add a few capers (if desired) for an extra burst of flavor.

_Roll up the cucumber slices, securing them with a toothpick.

_Garnish with a little fresh lemon zest.

_Your Smoked Salmon and Cucumber Roll-Ups are ready to be served as a delicious and refreshing appetizer.

Nutrition Facts (per serving):

Calories: 140
Total Fat: 9g
Saturated Fat: 5g
Cholesterol: 30mg
Sodium: 470mg
Total Carbohydrates: 3g
Dietary Fiber: 1g
Sugar: 2g
Protein: 12g

Almond and Blueberry Smoothie

Preparation Time: 5 minutes
Serves: 2

Ingredients:

1 cup fresh or frozen blueberries
1 ripe banana
1/2 cup Greek yogurt
1/2 cup almond milk
2 tablespoons almond butter
1 tablespoon honey (optional)
1/2 teaspoon vanilla extract
Ice cubes (optional)

Directions:

_Place the blueberries, banana, Greek yogurt, almond milk, almond butter, honey (if using), and vanilla extract in a blender.

_If you prefer a colder smoothie, you can also add a handful of ice cubes.

_Blend until smooth and creamy.

_Taste and adjust sweetness or thickness if necessary by adding more honey or almond milk.

_Pour into glasses and serve immediately.

Nutrition Facts (per serving):

Calories: 220
Total Fat: 7g
Saturated Fat: 0.5g
Cholesterol: 3mg
Sodium: 90mg
Total Carbohydrates: 35g
Dietary Fiber: 5g
Sugar: 23g
Protein: 7g

Veggie Omelette with Feta Cheese

Preparation Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Serves: 2

Ingredients:

4 large eggs
2 tablespoons water
Salt and pepper to taste
1 tablespoon olive oil
1/2 cup bell peppers, diced (any color)
1/2 cup onion, diced
1/2 cup mushrooms, sliced
1/2 cup baby spinach leaves
1/4 cup feta cheese, crumbled
Fresh herbs (e.g., parsley, chives) for garnish

Directions:

_In a bowl, whisk together the eggs, water, salt, and pepper.

_Heat the olive oil in a non-stick skillet over medium heat.

_Add the bell peppers, onions, and mushrooms. Sauté until the vegetables are tender, about 3-4 minutes.

_Add the baby spinach to the skillet and cook for an additional 1-2 minutes until wilted.

_Pour the egg mixture over the sautéed vegetables and cook without stirring until the edges start to set.

_Using a spatula, gently lift the edges of the omelette to allow the uncooked eggs to flow underneath.

_Sprinkle the crumbled feta cheese evenly over one half of the omelette.

_Once the eggs are mostly set but still slightly runny on top, carefully fold the other half over the cheese.

_Cook for another minute or until the cheese is melted and the omelette is cooked through.

_Slide the omelette onto a plate, garnish with fresh herbs, and serve.

Nutrition Facts (per serving):

Calories: 270
Total Fat: 20g
Saturated Fat: 7g
Cholesterol: 385mg
Sodium: 360mg
Total Carbohydrates: 10g
Dietary Fiber: 2g
Sugar: 4g
Protein: 15g

Quinoa Breakfast Bowl with Nuts and Berries

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 2

Ingredients:

1/2 cup quinoa, rinsed
1 cup almond milk (or any milk of your choice)
1/4 cup mixed nuts (e.g., almonds, walnuts), chopped
1/4 cup mixed berries (e.g., strawberries, blueberries), fresh or frozen
1 tablespoon honey or maple syrup (optional)
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
A pinch of salt

Directions:

_In a medium saucepan, combine the quinoa and almond milk. Bring to a boil over medium-high heat.

_Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed.

_Remove the saucepan from heat and stir in the vanilla extract, ground cinnamon, and a pinch of salt. Add honey or maple syrup if you prefer extra sweetness.

_Divide the cooked quinoa into two bowls.

_Top each bowl with mixed nuts and mixed berries.

_Drizzle with additional honey or maple syrup if desired.

Serve warm and enjoy!

Nutrition Facts (per serving):

Calories: 280
Total Fat: 9g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 175mg
Total Carbohydrates: 45g
Dietary Fiber: 5g
Sugar: 10g
Protein: 7g

Chia Pudding with Kiwi and Almonds

Preparation Time: 5 minutes (plus chilling time)
Chilling Time: 2-4 hours or overnight
Total Time: 5 minutes (plus chilling time)
Serves: 2

Ingredients:

1/4 cup chia seeds
1 cup almond milk (or any milk of your choice)
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract
1 ripe kiwi, peeled and sliced
2 tablespoons slivered almonds

Directions:

_In a bowl, combine chia seeds, almond milk, honey (or maple syrup), and vanilla extract.
Stir well to combine.

_Cover the bowl and refrigerate for at least 2-4 hours or overnight, allowing the chia seeds to absorb the liquid and create a pudding-like consistency.

_Before serving, give the chia pudding a good stir to redistribute the seeds.

_Divide the chia pudding into two serving glasses or bowls.

_Top with sliced kiwi and slivered almonds.

_Drizzle with additional honey or maple syrup, if desired.

Serve chilled and enjoy!

Nutrition Facts (per serving):

Calories: 250
Total Fat: 11g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 90mg
Total Carbohydrates: 35g
Dietary Fiber: 12g
Sugar: 16g
Protein: 7g

Peanut Butter and Banana Smoothie

Preparation Time: 5 minutes
Total Time: 5 minutes
Serves: 1

Ingredients:

1 ripe banana
2 tablespoons peanut butter
1 cup almond milk (or any milk of your choice)
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract
1/2 cup ice cubes

Directions:

_Place the ripe banana, peanut butter, almond milk, honey (or maple syrup), vanilla extract, and ice cubes in a blender.

_Blend until smooth and creamy.

_Pour into a glass, and it's ready to enjoy!

Nutrition Facts:

Calories: 375
Total Fat: 17g
Saturated Fat: 3g
Cholesterol: 0mg
Sodium: 190mg
Total Carbohydrates: 50g
Dietary Fiber: 6g
Sugar: 30g
Protein: 9g

Spinach and Mushroom Breakfast Quiche

Preparation Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Serves: 4

Ingredients:

1 prepared pie crust (store-bought or homemade)
1 cup spinach, chopped
1 cup mushrooms, sliced
1/2 cup shredded cheddar cheese
4 large eggs
1 cup milk (or non-dairy milk)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground nutmeg

Directions:

_Preheat your oven to 375°F (190°C).

_Place the pie crust in a greased 9-inch pie dish.

_In a skillet, sauté the spinach and mushrooms until they're slightly softened.

_Spread the sautéed spinach and mushrooms evenly in the pie crust.

_Sprinkle the shredded cheddar cheese over the veggies.

_In a separate bowl, whisk together the eggs, milk, salt, black pepper, and ground nutmeg.

_Pour the egg mixture into the pie crust.

_Bake in the preheated oven for 35-40 minutes or until the quiche is set and the top is golden.

_Let it cool for a few minutes before slicing and serving.

Nutrition Facts:

Calories: 275
Total Fat: 15g
Saturated Fat: 6g
Cholesterol: 185mg
Sodium: 480mg
Total Carbohydrates: 22g
Dietary Fiber: 1g
Sugar: 2g
Protein: 13g

Brown Rice Cake with Hummus and Veggies

Preparation Time: 5 minutes
Total Time: 5 minutes
Serves: 1

Ingredients:

1 brown rice cake
2 tablespoons hummus
Assorted veggies (e.g., cucumber slices, carrot sticks, cherry tomatoes)
A pinch of salt and black pepper

Directions:

_Spread hummus evenly on the brown rice cake.

_Top with assorted veggies, arranging them as you prefer.

_Season with a pinch of salt and black pepper.

Enjoy this simple and nutritious snack or light meal!

Nutrition Facts:

Calories: 140
Total Fat: 6g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 300mg
Total Carbohydrates: 20g
Dietary Fiber: 4g
Sugar: 3g
Protein: 4g

Grilled Chicken Breast with Steamed Vegetables

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 2

Ingredients:

2 boneless, skinless chicken breasts
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon garlic powder
Salt and black pepper, to taste
2 cups mixed vegetables (e.g., broccoli, carrots, and green beans)

Directions:

_Preheat your grill to medium-high heat.

_In a small bowl, combine olive oil, dried oregano, garlic powder, salt, and black pepper.

_Brush the chicken breasts with the seasoned olive oil.

_Place the chicken breasts on the grill and cook for about 6-8 minutes per side or until the internal temperature reaches 165°F (74°C).

_While the chicken is cooking, steam the mixed vegetables until tender, about 5-7 minutes.

_Serve the grilled chicken with the steamed vegetables.

Nutrition Facts:

Calories: 300
Total Fat: 12g
Saturated Fat: 2g
Cholesterol: 85mg
Sodium: 180mg
Total Carbohydrates: 8g
Dietary Fiber: 4g
Sugar: 3g
Protein: 38g

Quinoa and Black Bean Salad

Preparation Time: 15 minutes
Total Time: 15 minutes
Serves: 4

Ingredients:

1 cup quinoa, cooked and cooled
1 can (15 ounces) black beans, drained and rinsed
1 cup corn kernels (fresh, frozen, or canned)
1 red bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
Juice of 2 limes
2 tablespoons olive oil
1 teaspoon ground cumin
Salt and black pepper, to taste
Optional toppings: avocado, diced tomatoes, or shredded cheese

Directions:

_In a large bowl, combine cooked quinoa, black beans, corn, red bell pepper, red onion, and cilantro.

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

_Pour the dressing over the salad and toss to combine.

_Serve as a side dish or add optional toppings for extra flavor.

Nutrition Facts:

Calories: 270
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 140mg
Total Carbohydrates: 46g
Dietary Fiber: 8g
Sugar: 4g
Protein: 9g

Spinach and Feta Stuffed Chicken Breast

Preparation Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 2

Ingredients:

2 boneless, skinless chicken breasts
2 cups fresh spinach
1/2 cup crumbled feta cheese
2 cloves garlic, minced
1 tablespoon olive oil
Salt and black pepper, to taste
Toothpicks

Directions:

_Preheat your oven to 375°F (190°C).

_In a skillet, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant.

_Add fresh spinach to the skillet and cook until wilted. Remove from heat and let it cool.

_Cut a pocket into each chicken breast by slicing horizontally.

_Stuff each chicken breast with the wilted spinach and crumbled feta cheese. Use toothpicks to secure the pockets.

_Season the stuffed chicken breasts with salt and black pepper.

_Place the stuffed chicken breasts on a baking sheet and bake for about 25 minutes or until the chicken is cooked through.

Serve and enjoy!

Nutrition Facts:

Calories: 300
Total Fat: 12g
Saturated Fat: 5g
Cholesterol: 125mg
Sodium: 350mg
Total Carbohydrates: 3g
Dietary Fiber: 1g
Sugar: 1g
Protein: 45g

Grilled Salmon with Lemon-Dill Sauce

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 2

Ingredients:

2 salmon fillets
2 tablespoons olive oil
2 tablespoons fresh lemon juice
2 cloves garlic, minced
1 tablespoon fresh dill, chopped
Salt and black pepper, to taste
Lemon wedges for garnish

Directions:

_Preheat your grill to medium-high heat.

_In a small bowl, combine olive oil, lemon juice, minced garlic, chopped fresh dill, salt, and black pepper.

_Brush the salmon fillets with the lemon-dill mixture.

_Place the salmon fillets on the grill, skin-side down. Grill for about 6-7 minutes per side or until the salmon flakes easily with a fork.

_Serve with lemon wedges and an extra drizzle of lemon-dill sauce.

Nutrition Facts:

Calories: 340
Total Fat: 22g
Saturated Fat: 4g
Cholesterol: 95mg
Sodium: 180mg
Total Carbohydrates: 2g
Dietary Fiber: 0g
Sugar: 0g
Protein: 32g

Turkey and Avocado Lettuce Wraps

Preparation Time: 15 minutes
Serves: 4

Ingredients:

1 pound ground turkey
1 tablespoon olive oil
1 small onion, finely chopped
2 cloves garlic, minced
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon paprika
Salt and black pepper, to taste
1 large avocado, diced
1 cup cherry tomatoes, halved
1/4 cup fresh cilantro, chopped
8 large lettuce leaves (such as iceberg or Romaine)

Directions:

_Heat the olive oil in a large skillet over medium heat.

_Add the chopped onion and cook until translucent.

_Add the minced garlic and ground turkey. Cook until the turkey is browned and cooked through, breaking it into small crumbles.

_Add the chili powder, ground cumin, paprika, salt, and black pepper. Stir to combine and cook for an additional 2-3 minutes.

_Remove the skillet from the heat.

_To assemble, take a lettuce leaf, add a spoonful of the turkey mixture, top it with diced avocado, cherry tomatoes, and fresh cilantro.

_Repeat for the remaining lettuce leaves.

_Serve and enjoy these healthy lettuce wraps.

Nutrition Facts (per serving):

Calories: 280
Total Fat: 17g
Saturated Fat: 3g
Cholesterol: 65mg
Sodium: 240mg
Total Carbohydrates: 11g
Dietary Fiber: 6g
Sugar: 3g
Protein: 24g

Mixed Greens Salad with Grilled Shrimp

Preparation Time: 20 minutes
Cook Time: 5 minutes
Serves: 4

Ingredients:

For the salad:

1 pound large shrimp, peeled and deveined
1 tablespoon olive oil
Salt and black pepper, to taste
8 cups mixed greens (e.g., lettuce, arugula, spinach)
1 cup cherry tomatoes, halved
1/2 cucumber, sliced
1/4 red onion, thinly sliced
1/4 cup Kalamata olives, pitted
1/4 cup crumbled feta cheese
For the dressing:

1/4 cup olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and black pepper, to taste

Directions:

_Preheat your grill to medium-high heat.

_In a bowl, toss the shrimp with olive oil, salt, and black pepper.

_Grill the shrimp for about 2-3 minutes per side or until they turn pink and opaque.

_In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, Kalamata olives, and crumbled feta cheese.

_In a separate small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and black pepper to make the dressing.

_Pour the dressing over the salad and toss to coat.

_Top the salad with the grilled shrimp.

_Serve and enjoy this refreshing and protein-packed salad.

Nutrition Facts (per serving):

Calories: 290
Total Fat: 20g
Saturated Fat: 4g
Cholesterol: 185mg
Sodium: 440mg
Total Carbohydrates: 12g
Dietary Fiber: 3g
Sugar: 5g
Protein: 21g

Broccoli and Cheddar Stuffed Baked Potatoes (small portions for controlled carb intake)

Preparation Time: 15 minutes
Cook Time: 60 minutes
Serves: 4

Ingredients:

4 small russet potatoes
2 cups broccoli florets
1 cup shredded cheddar cheese
1/2 cup sour cream
2 tablespoons butter
Salt and black pepper, to taste
Chopped fresh chives (optional, for garnish)

Directions:

_Preheat your oven to 400°F (200°C).

_Wash and scrub the potatoes, then prick them with a fork.

_Bake the potatoes on a baking sheet for about 45-60 minutes or until they're tender.

_While the potatoes are baking, steam the broccoli florets until they're tender, about 5-7 minutes. You can use a steamer basket or microwave them with a little water.

_When the potatoes are done, remove them from the oven and let them cool for a few minutes.

_Slice the tops off each potato and scoop out most of the flesh, leaving a thin layer against the skin.

_Mash the scooped potato flesh in a bowl and combine it with 1/2 cup of shredded cheddar cheese, sour cream, and butter.

_Season with salt and black pepper.

_Fold the steamed broccoli into the potato mixture.

_Stuff each potato skin with the mixture and top with the remaining cheddar cheese.

_Place the stuffed potatoes back in the oven for another 10-15 minutes or until the cheese is melted and bubbly.

_Garnish with chopped chives if desired.

_Serve these delicious stuffed potatoes as a side or a light meal.

Nutrition Facts (per serving):

Calories: 280
Total Fat: 13g
Saturated Fat: 8g
Cholesterol: 35mg
Sodium: 160mg
Total Carbohydrates: 31g
Dietary Fiber: 3g
Sugar: 2g
Protein: 8g

Lentil and Vegetable Soup

Preparation Time: 15 minutes
Cook Time: 40 minutes
Serves: 6

Ingredients:

1 cup green or brown lentils, rinsed and drained
1 tablespoon olive oil
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon dried thyme
6 cups vegetable or chicken broth
2 cups water
1 bay leaf
2 cups diced tomatoes (canned or fresh)
2 cups chopped kale or spinach
Salt and black pepper, to taste
Fresh lemon juice (optional, for garnish)
Fresh parsley (optional, for garnish)

Directions:

_In a large pot, heat the olive oil over medium heat.

_Add the chopped onion, carrots, and celery. Sauté for about 5 minutes until the vegetables begin to soften.

_Add the minced garlic, ground cumin, ground coriander, and dried thyme. Cook for another 2 minutes until fragrant.

_Pour in the vegetable or chicken broth and water. Add the rinsed lentils, bay leaf, and diced tomatoes. Bring the mixture to a boil.

_Reduce the heat to low, cover, and let it simmer for about 30-35 minutes or until the lentils are tender.

_Stir in the chopped kale or spinach and cook for an additional 5 minutes until wilted.

Remove the bay leaf, and season the soup with salt and black pepper to taste.

_Optionally, squeeze fresh lemon juice over each bowl and garnish with fresh parsley before serving.

Enjoy this hearty and nutritious lentil and vegetable soup.

Nutrition Facts (per serving):

Calories: 220
Total Fat: 4g
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 420mg
Total Carbohydrates: 36g
Dietary Fiber: 9g
Sugar: 7g
Protein: 11g

Zucchini Noodles with Pesto and Cherry Tomatoes

Preparation Time: 15 minutes
Cook Time: 10 minutes
Serves: 4

Ingredients:

4 medium zucchinis, spiralized into noodles
1 cup cherry tomatoes, halved
1/2 cup basil pesto
1/4 cup grated Parmesan cheese (optional)
2 tablespoons pine nuts, toasted (optional)
Salt and black pepper, to taste
Fresh basil leaves, for garnish

Directions:

_Heat a large skillet over medium-high heat.

_Add the cherry tomatoes to the skillet and cook for 2-3 minutes until they start to soften and blister.

_Remove the tomatoes from the skillet and set them aside.

_In the same skillet, add the zucchini noodles and cook for about 3-4 minutes, tossing them gently until they are heated through and slightly softened. You don't want to overcook them; they should remain slightly crisp.

_Return the cooked cherry tomatoes to the skillet and stir in the basil pesto. Toss everything together to coat the noodles and tomatoes evenly.

_Season with salt and black pepper to taste.

_If desired, sprinkle with grated Parmesan cheese and toasted pine nuts.
_Garnish with fresh basil leaves.

_Serve immediately as a light and delicious pasta alternative.

Nutrition Facts (per serving):

Calories: 250
Total Fat: 18g
Saturated Fat: 4g
Cholesterol: 7mg
Sodium: 380mg
Total Carbohydrates: 17g
Dietary Fiber: 5g
Sugar: 8g
Protein: 7g

Grilled Tofu and Vegetable Skewers

Preparation Time: 30 minutes
Cook Time: 10 minutes
Serves: 4

Ingredients:

14 oz (400g) extra-firm tofu, pressed and cubed
1 red bell pepper, cut into chunks
1 yellow bell pepper, cut into chunks
1 zucchini, sliced into rounds
1 red onion, cut into wedges
1/2 cup teriyaki marinade or sauce
2 tablespoons olive oil
1 teaspoon garlic powder
Salt and black pepper, to taste
Wooden skewers, soaked in water for 30 minutes

Directions:

_In a bowl, combine the teriyaki marinade, olive oil, garlic powder, salt, and black pepper.

_Thread the tofu cubes and prepared vegetables alternately onto the soaked wooden skewers.

_Place the skewers in a shallow dish and brush them generously with the marinade mixture. Allow them to marinate for at least 15 minutes, turning occasionally.

_Preheat your grill to medium-high heat and lightly oil the grate.

_Grill the skewers for about 4-5 minutes on each side or until the tofu and vegetables are nicely charred and tender.
_Continue to brush with the marinade while grilling.

_Once done, remove the skewers from the grill.

_Serve the grilled tofu and vegetable skewers as a delightful and healthy dish.

Nutrition Facts (per serving):

Calories: 280
Total Fat: 16g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 680mg
Total Carbohydrates: 23g
Dietary Fiber: 4g
Sugar: 14g
Protein: 16g

Baked Cod with Asparagus

Preparation Time: 10 minutes
Cook Time: 20 minutes
Serves: 4

Ingredients:

4 cod fillets
1 bunch of fresh asparagus, trimmed
2 tablespoons olive oil
2 cloves garlic, minced
1 lemon, thinly sliced
2 tablespoons fresh dill, chopped
Salt and black pepper, to taste

Directions:

_Preheat your oven to 400°F (200°C).

_Place the cod fillets and trimmed asparagus on a large baking sheet.

_Drizzle olive oil over the fish and asparagus. Sprinkle minced garlic, chopped dill, salt, and black pepper evenly over the top.

_Lay lemon slices over the cod fillets.

_Bake for about 15-20 minutes or until the cod is flaky and the asparagus is tender.

_Serve the baked cod and asparagus with lemon slices as a light and nutritious dish.

Nutrition Facts (per serving):

Calories: 280
Total Fat: 11g
Saturated Fat: 2g
Cholesterol: 80mg
Sodium: 450mg
Total Carbohydrates: 5g
Dietary Fiber: 2g
Sugar: 2g
Protein: 38g

Roasted Brussels Sprouts and Bacon Salad

Preparation Time: 10 minutes
Cook Time: 20 minutes
Serves: 4

Ingredients:

1 lb (450g) Brussels sprouts, trimmed and halved
4 slices of bacon, chopped
2 tablespoons olive oil
1/4 cup grated Parmesan cheese
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
Salt and black pepper, to taste

Directions:

_Preheat your oven to 400°F (200°C).

_In a large mixing bowl, combine the halved Brussels sprouts, olive oil, salt, and black pepper. Toss until the sprouts are evenly coated.

_Spread the Brussels sprouts on a baking sheet and roast for about 15-20 minutes or until they are tender and slightly browned.

_While the Brussels sprouts are roasting, cook the chopped bacon in a skillet until crispy. Drain excess fat and set aside.

_In a small bowl, whisk together the balsamic vinegar, Dijon mustard, and a pinch of salt and black pepper.

Once the Brussels sprouts are done, transfer them to a serving platter.

_Sprinkle the crispy bacon and grated Parmesan cheese over the top.

_Drizzle the balsamic vinaigrette over the salad.

_Toss everything together and serve this warm and flavorful Brussels sprouts and bacon salad.

Nutrition Facts (per serving):

Calories: 220
Total Fat: 14g
Saturated Fat: 5g
Cholesterol: 25mg
Sodium: 360mg
Total Carbohydrates: 12g
Dietary Fiber: 4g
Sugar: 3g
Protein: 10g

Cucumber and Tomato Salad with Feta

Preparation Time: 10 minutes
Serves: 4

Ingredients:

2 cucumbers, sliced
2 cups cherry tomatoes, halved
1/2 red onion, thinly sliced
1/2 cup crumbled feta cheese
1/4 cup fresh basil leaves, chopped
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
Salt and black pepper, to taste

Directions:

_In a large bowl, combine the sliced cucumbers, halved cherry tomatoes, and thinly sliced red onion.

_In a separate small bowl, whisk together the extra-virgin olive oil, red wine vinegar, salt, and black pepper.

_Drizzle the dressing over the cucumber and tomato mixture.

_Add crumbled feta cheese and chopped fresh basil.

_Gently toss all the ingredients together.

_Serve this refreshing cucumber and tomato salad as a side dish.

Nutrition Facts (per serving):

Calories: 120
Total Fat: 8g
Saturated Fat: 3g
Cholesterol: 15mg
Sodium: 240mg
Total Carbohydrates: 11g
Dietary Fiber: 2g
Sugar: 6g
Protein: 3g

Chicken and Vegetable Stir-Fry with Brown Rice (in moderation)

Preparation Time: 15 minutes
Cook Time: 15 minutes
Serves: 4

Ingredients:

2 boneless, skinless chicken breasts, sliced into thin strips
2 cups broccoli florets
1 red bell pepper, thinly sliced
1 cup snap peas
2 carrots, thinly sliced
2 cloves garlic, minced
2 tablespoons low-sodium soy sauce
1 tablespoon oyster sauce
1 teaspoon ginger, minced
2 cups cooked brown rice

Directions:

_In a small bowl, whisk together the low-sodium soy sauce, oyster sauce, and minced ginger.

_Heat a large skillet over medium-high heat and add a splash of oil.

_Add the sliced chicken to the skillet and cook until no longer pink. Remove the chicken from the skillet.

_In the same skillet, add a bit more oil and stir-fry the minced garlic, broccoli florets, red bell pepper, snap peas, and sliced carrots until they're tender yet crisp.

_Return the cooked chicken to the skillet and pour the sauce over the chicken and vegetables.

_Toss everything together until the chicken and vegetables are evenly coated.

_Serve the chicken and vegetable stir-fry over cooked brown rice.

Nutrition Facts (per serving, excluding rice):

Calories: 200
Total Fat: 3g
Saturated Fat: 0.5g
Cholesterol: 65mg
Sodium: 400mg
Total Carbohydrates: 12g
Dietary Fiber: 3g
Sugar: 6g
Protein: 30g

Beef and Broccoli Stir-Fry

Preparation Time: 15 minutes
Cook Time: 15 minutes
Serves: 4

Ingredients:

1 lb (450g) flank steak, sliced into thin strips
2 cups broccoli florets
2 cloves garlic, minced
2 tablespoons low-sodium soy sauce
1 tablespoon oyster sauce
1 tablespoon brown sugar
1 teaspoon ginger, minced
1 teaspoon cornstarch
2 tablespoons vegetable oil
Cooked brown rice, for serving

Directions:

_In a small bowl, whisk together the low-sodium soy sauce, oyster sauce, brown sugar, minced ginger, and cornstarch.

_Heat a large skillet or wok over high heat and add vegetable oil.

_Add the sliced flank steak and stir-fry until it's no longer pink. Remove the beef from the skillet.

_In the same skillet, stir-fry the minced garlic and broccoli florets until the broccoli is tender-crisp.

_Return the cooked beef to the skillet and pour the sauce over the beef and broccoli.

_Toss everything together until the beef and broccoli are coated with the sauce.

_Serve the beef and broccoli stir-fry over cooked brown rice.

Nutrition Facts (per serving, excluding rice):

Calories: 250
Total Fat: 12g
Saturated Fat: 3g
Cholesterol: 40mg
Sodium: 450mg
Total Carbohydrates: 12g
Dietary Fiber: 2g
Sugar: 5g
Protein: 23g

Grilled Chicken Breast with Roasted Vegetables

Preparation Time: 15 minutes
Cook Time: 25 minutes
Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
2 red bell peppers, cut into strips
1 zucchini, sliced
1 red onion, cut into wedges
1 cup cherry tomatoes
3 cloves garlic, minced
3 tablespoons olive oil
1 teaspoon dried oregano
Salt and black pepper, to taste
Fresh basil leaves for garnish

Directions:

_Preheat your grill to medium-high heat.

_In a large bowl, toss the red bell peppers, zucchini, red onion, cherry tomatoes, minced garlic, olive oil, dried oregano, salt, and black pepper.

_Grill the chicken breasts for about 6-8 minutes per side or until they are no longer pink in the center.

_At the same time, grill the marinated vegetables until they are tender and have grill marks.

_Remove the chicken and vegetables from the grill.

_Serve the grilled chicken with the roasted vegetables, garnished with fresh basil leaves.

Nutrition Facts (per serving):

Calories: 300
Total Fat: 12g
Saturated Fat: 2g
Cholesterol: 80mg
Sodium: 250mg
Total Carbohydrates: 15g
Dietary Fiber: 4g
Sugar: 8g
Protein: 35g

Baked Salmon with Lemon-Dill Sauce

Preparation Time: 10 minutes
Cook Time: 15 minutes
Serves: 4

Ingredients:

4 salmon fillets
1 lemon, sliced
2 tablespoons fresh dill, chopped
3 tablespoons olive oil
2 cloves garlic, minced
Salt and black pepper, to taste
Lemon wedges for serving

For the Lemon-Dill Sauce:

1/4 cup plain Greek yogurt
1 tablespoon lemon juice
1 tablespoon fresh dill, chopped
1 clove garlic, minced

Directions:

_Preheat your oven to 400°F (200°C).

_Season the salmon fillets with salt, black pepper, and minced garlic.

_Place the lemon slices on top of the salmon fillets.

_Drizzle olive oil over the salmon and sprinkle with fresh dill.

_Bake the salmon in the preheated oven for about 12-15 minutes or until it flakes easily with a fork.

_While the salmon is baking, prepare the lemon-dill sauce by mixing together Greek yogurt, lemon juice, fresh dill, and minced garlic.

_Serve the baked salmon with a dollop of lemon-dill sauce and lemon wedges on the side.

Nutrition Facts (per serving, including sauce):

Calories: 320
Total Fat: 18g
Saturated Fat: 3g
Cholesterol: 90mg
Sodium: 150mg
Total Carbohydrates: 4g
Dietary Fiber: 1g
Sugar: 2g
Protein: 34g

Turkey and Quinoa Stuffed Bell Peppers

Preparation Time: 20 minutes
Cook Time: 40 minutes
Serves: 4

Ingredients:

4 large bell peppers, any color
1/2 pound ground turkey
1 cup cooked quinoa
1 cup diced tomatoes
1/2 cup black beans, drained and rinsed
1/2 cup corn kernels
1/2 cup shredded cheddar cheese
1/2 teaspoon chili powder
1/2 teaspoon cumin
Salt and black pepper, to taste
Chopped fresh cilantro for garnish

Directions:

_Preheat your oven to 375°F (190°C).

_Cut the tops off the bell peppers and remove the seeds and membranes.

_In a large skillet, cook the ground turkey over medium heat until it's no longer pink, breaking it into crumbles as it cooks.

_In a large mixing bowl, combine the cooked turkey, cooked quinoa, diced tomatoes, black beans, corn, shredded cheddar cheese, chili powder, cumin, salt, and black pepper.

_Stuff each bell pepper with the turkey and quinoa mixture.

_Place the stuffed peppers in a baking dish, and cover the dish with aluminum foil.

_Bake for 30-35 minutes, or until the peppers are tender.

_Remove the foil and bake for an additional 5 minutes, or until the cheese is melted and bubbly.

_Garnish with chopped cilantro before serving.

Nutrition Facts (per serving):

Calories: 300
Total Fat: 10g
Saturated Fat: 3g
Cholesterol: 40mg
Sodium: 550mg
Total Carbohydrates: 34g
Dietary Fiber: 6g
Sugar: 5g
Protein: 20g

Seared Tofu with Stir-Fried Vegetables

Preparation Time: 15 minutes
Cook Time: 15 minutes
Serves: 4

Ingredients:

1 block extra-firm tofu, pressed and cubed
2 cups broccoli florets
1 red bell pepper, sliced
1 cup snap peas
1 carrot, thinly sliced
2 cloves garlic, minced
1 tablespoon soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
1 teaspoon ginger, minced
Salt and black pepper, to taste
Sesame seeds for garnish

Directions:

_In a large skillet or wok, heat the olive oil over medium-high heat.

_Add the cubed tofu and cook until all sides are golden and crispy. Remove from the skillet and set aside.

_In the same skillet, add sesame oil and minced garlic. Sauté for about 1 minute.

_Add broccoli, red bell pepper, snap peas, and carrot to the skillet. Stir-fry the vegetables for 5-7 minutes or until they are tender-crisp.

_Add the seared tofu back to the skillet and drizzle soy sauce over the tofu and vegetables. Add minced ginger, salt, and black pepper. Stir-fry for an additional 2-3 minutes.

Garnish with sesame seeds before serving.

Nutrition Facts (per serving):

Calories: 220
Total Fat: 14g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 380mg
Total Carbohydrates: 16g
Dietary Fiber: 4g
Sugar: 4g
Protein: 13g

Beef and Broccoli Stir-Fry with Brown Rice

Preparation Time: 15 minutes
Cook Time: 15 minutes
Serves: 4

Ingredients:

1 pound flank steak, thinly sliced
2 cups broccoli florets
1/4 cup low-sodium soy sauce
2 tablespoons brown sugar
2 cloves garlic, minced
1 tablespoon ginger, minced
2 tablespoons vegetable oil
1/4 cup beef broth
1 tablespoon cornstarch
Cooked brown rice for serving
Sesame seeds for garnish

Directions:

_In a small bowl, whisk together the soy sauce, brown sugar, garlic, ginger, vegetable oil, beef broth, and cornstarch to make the sauce. Set it aside.

_Heat a large skillet or wok over high heat and add a bit of vegetable oil.

_Add the thinly sliced flank steak and stir-fry for 2-3 minutes or until it's no longer pink. Remove the beef from the skillet and set it aside.

_In the same skillet, add a bit more oil if needed and stir-fry the broccoli florets for about 4-5 minutes, or until they are tender-crisp.

_Return the cooked beef to the skillet, and pour the prepared sauce over the beef and broccoli. Cook for an additional 2-3 minutes or until the sauce thickens.

_Serve the beef and broccoli stir-fry over cooked brown rice and garnish with sesame seeds.

Nutrition Facts (per serving):

Calories: 350
Total Fat: 12g
Saturated Fat: 3g
Cholesterol: 60mg
Sodium: 800mg
Total Carbohydrates: 30g
Dietary Fiber: 3g
Sugar: 6g
Protein: 28g

Garlic Shrimp and Zucchini Noodles

Preparation Time: 10 minutes
Cook Time: 10 minutes
Serves: 4

Ingredients:

1 pound large shrimp, peeled and deveined
3 medium zucchinis, spiralized into noodles
4 cloves garlic, minced
2 tablespoons olive oil
2 tablespoons fresh parsley, chopped
Juice of 1 lemon
Salt and black pepper, to taste
Red pepper flakes (optional, for extra heat)

Directions:

_In a large skillet, heat the olive oil over medium-high heat.

_Add minced garlic and cook for about 30 seconds, or until fragrant.

_Add the shrimp to the skillet and cook for 2-3 minutes per side or until they turn pink and opaque.
_Remove the shrimp from the skillet and set them aside.

_In the same skillet, add the spiralized zucchini noodles and cook for about 3-4 minutes until they are tender but still crisp.

_Return the cooked shrimp to the skillet with the zucchini noodles. Drizzle with lemon juice and add chopped fresh parsley.

_Season with salt, black pepper, and red pepper flakes if desired. Toss everything together and cook for an additional minute.

_Serve immediately.

Nutrition Facts (per serving):

Calories: 190
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 180mg
Sodium: 250mg
Total Carbohydrates: 7g
Dietary Fiber: 2g
Sugar: 3g
Protein: 23g

Lemon Herb Grilled Tilapia

Preparation Time: 10 minutes
Cook Time: 10 minutes
Serves: 4

Ingredients:

4 tilapia fillets
2 lemons, juiced and zested
2 cloves garlic, minced
2 tablespoons fresh parsley, chopped
2 tablespoons fresh basil, chopped
2 tablespoons olive oil
Salt and black pepper, to taste

Directions:

_In a small bowl, whisk together lemon juice, lemon zest, minced garlic, chopped parsley, chopped basil, and olive oil.

_Season the tilapia fillets with salt and black pepper.

_Brush the lemon herb mixture over both sides of the tilapia fillets.

_Preheat your grill to medium-high heat and lightly oil the grates.

_Grill the tilapia for about 3-4 minutes per side, or until the fish flakes easily with a fork.

_Serve the grilled tilapia with extra lemon wedges and fresh herbs.

Nutrition Facts (per serving):

Calories: 180
Total Fat: 9g
Saturated Fat: 1g
Cholesterol: 50mg
Sodium: 130mg
Total Carbohydrates: 3g
Dietary Fiber: 1g
Sugar: 1g
Protein: 23g

Baked Chicken Thighs with Brussels Sprouts

Preparation Time: 10 minutes
Cook Time: 40 minutes
Serves: 4

Ingredients:

4 bone-in, skin-on chicken thighs
1 pound Brussels sprouts, trimmed and halved
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon dried thyme
Salt and black pepper, to taste
Lemon wedges for garnish (optional)

Directions:

_Preheat your oven to 425°F (220°C).

_In a large bowl, toss the Brussels sprouts with olive oil, minced garlic, dried thyme, salt, and black pepper.

_Place the chicken thighs, skin-side up, on a baking sheet.

_Arrange the seasoned Brussels sprouts around the chicken on the baking sheet.

_Bake for about 35-40 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and the skin is crispy, and the Brussels sprouts are tender.

_Serve the baked chicken thighs with Brussels sprouts and garnish with lemon wedges if desired.

Nutrition Facts (per serving):

Calories: 350
Total Fat: 24g
Saturated Fat: 6g
Cholesterol: 130mg
Sodium: 260mg
Total Carbohydrates: 11g
Dietary Fiber: 4g
Sugar: 3g
Protein: 26g

Spaghetti Squash with Marinara and Turkey Meatballs

Preparation Time: 20 minutes
Cook Time: 1 hour
Serves: 4

Ingredients:

1 medium spaghetti squash
1 pound ground turkey
1/4 cup breadcrumbs (gluten-free if desired)
1/4 cup grated Parmesan cheese (or a dairy-free alternative)
1 egg
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and black pepper, to taste
2 cups marinara sauce
Fresh basil leaves for garnish

Directions:

_Preheat your oven to 375°F (190°C).

_Cut the spaghetti squash in half lengthwise and scoop out the seeds.

_Place the squash halves, cut-side down, on a baking sheet and bake for 40-45 minutes, or until the flesh can be easily scraped into "spaghetti" strands with a fork.

_While the squash is baking, prepare the turkey meatballs. In a bowl, combine the ground turkey, breadcrumbs, grated _Parmesan cheese, egg, dried basil, dried oregano, salt, and black pepper. Mix until well combined.

_Form the mixture into meatballs and place them on a baking sheet lined with parchment paper.

_Bake the meatballs in the oven for 20-25 minutes or until they are cooked through.

_Heat the marinara sauce in a saucepan.

_Once the spaghetti squash is done, scrape the flesh into strands with a fork.

_Serve the spaghetti squash with marinara sauce and turkey meatballs. Garnish with fresh basil leaves.

Nutrition Facts (per serving):

Calories: 290
Total Fat: 9g
Saturated Fat: 2g
Cholesterol: 85mg
Sodium: 710mg
Total Carbohydrates: 27g
Dietary Fiber: 7g
Sugar: 11g
Protein: 29g

Grilled Vegetable Salad with Balsamic Vinaigrette

Preparation Time: 15 minutes
Cook Time: 10 minutes
Serves: 4

Ingredients:

2 zucchinis, sliced lengthwise
2 red bell peppers, quartered
1 red onion, sliced into thick rings
8 asparagus spears
2 tablespoons olive oil
Salt and black pepper, to taste

For the Balsamic Vinaigrette:

1/4 cup balsamic vinegar
1/2 cup extra-virgin olive oil
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and black pepper, to taste

Directions:

_Preheat your grill to medium-high heat.

_Brush the vegetables with olive oil and season with salt and black pepper.

_Grill the zucchinis, red bell peppers, red onion, and asparagus for about 5 minutes on each side or until they have grill marks and are tender.

_Remove the grilled vegetables from the grill and allow them to cool slightly.

_In a small bowl, whisk together the balsamic vinegar, extra-virgin olive oil, Dijon mustard, minced garlic, salt, and black pepper to create the vinaigrette.

_Slice the grilled vegetables into bite-sized pieces and arrange them on a serving platter.

_Drizzle the balsamic vinaigrette over the grilled vegetables.

_Serve the salad warm or at room temperature.

Nutrition Facts (per serving):

Calories: 250
Total Fat: 22g
Saturated Fat: 3g
Sodium: 40mg
Total Carbohydrates: 11g
Dietary Fiber: 3g
Sugar: 7g
Protein: 2g

Chickpea and Spinach Curry

Preparation Time: 10 minutes
Cook Time: 25 minutes
Serves: 4

Ingredients:

2 tablespoons vegetable oil
1 onion, chopped
2 cloves garlic, minced
1-inch piece of ginger, grated
1 tablespoon curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric
1/4 teaspoon cayenne pepper (adjust to taste)
1 can (15 ounces) chickpeas, drained and rinsed
1 can (14 ounces) diced tomatoes
1 can (14 ounces) coconut milk
2 cups fresh spinach
Salt and black pepper, to taste
Fresh cilantro leaves for garnish
Cooked rice or naan bread for serving

Directions:

_Heat the vegetable oil in a large pan over medium heat.
_Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.
_Stir in the minced garlic and grated ginger, and cook for another 1-2 minutes.
_Add the curry powder, ground cumin, ground coriander, turmeric, and cayenne pepper. Cook the spices for about 1 minute to release their flavors.
_Add the drained chickpeas, diced tomatoes, and coconut milk to the pan. Stir to combine.
_Simmer the curry for 15-20 minutes, stirring occasionally, until it thickens and the chickpeas are heated through.
_Fold in the fresh spinach and cook until it wilts.
_Season the curry with salt and black pepper to taste.
_Serve the chickpea and spinach curry over cooked rice or with naan bread. Garnish with fresh cilantro leaves.

Nutrition Facts (per serving, without rice or naan):

Calories: 330
Total Fat: 20g
Saturated Fat: 14g
Sodium: 450mg
Total Carbohydrates: 30g
Dietary Fiber: 9g
Sugar: 6g
Protein: 9g

Lentil and Vegetable Stew

Preparation Time: 15 minutes
Cook Time: 30 minutes
Serves: 6

Ingredients:

2 tablespoons olive oil
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, minced
1 cup dried green or brown lentils, rinsed and drained
1 can (14 ounces) diced tomatoes
6 cups vegetable broth
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and black pepper, to taste
Fresh parsley for garnish

Directions:

_In a large pot, heat the olive oil over medium heat.

_Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables soften.

_Stir in the minced garlic and cook for another 1-2 minutes.

_Add the lentils, diced tomatoes, vegetable broth, dried thyme, and dried rosemary. Stir to combine.

_Bring the mixture to a boil, then reduce the heat and simmer for about 20-25 minutes or until the lentils are tender.

_Season the stew with salt and black pepper to taste.

_Serve the lentil and vegetable stew garnished with fresh parsley.

Nutrition Facts (per serving):

Calories: 220
Total Fat: 5g
Sodium: 690mg
Total Carbohydrates: 34g
Dietary Fiber: 13g
Sugar: 4g
Protein: 12g

Grilled Portobello Mushrooms with Quinoa

Preparation Time: 15 minutes
Cook Time: 20 minutes
Serves: 4

Ingredients:

4 large Portobello mushrooms, stems removed
1/4 cup balsamic vinegar
2 tablespoons olive oil
2 cloves garlic, minced
Salt and black pepper, to taste
1 cup quinoa
2 cups vegetable broth
1 red bell pepper, diced
1 cucumber, diced
1/4 cup fresh parsley, chopped
Lemon wedges for garnish

Directions:

_In a small bowl, whisk together the balsamic vinegar, olive oil, minced garlic, salt, and black pepper.

_Brush the Portobello mushrooms with the balsamic mixture and let them marinate for 15 minutes.

_While the mushrooms marinate, rinse the quinoa under cold water.

_In a saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat, cover, and simmer for 15 minutes or until the liquid is absorbed and the quinoa is cooked.

_Grill the Portobello mushrooms for 3-4 minutes on each side, or until they are tender.

_In a large bowl, combine the cooked quinoa, diced red bell pepper, diced cucumber, and chopped fresh parsley. Season with salt and black pepper.

_Serve the grilled Portobello mushrooms on a bed of quinoa salad. Garnish with lemon wedges.

Nutrition Facts (per serving):

Calories: 350
Total Fat: 8g
Sodium: 260mg
Total Carbohydrates: 60g
Dietary Fiber: 8g
Sugar: 4g
Protein: 11g

Spinach and Feta Stuffed Chicken Breast

Preparation Time: 15 minutes
Cook Time: 30 minutes
Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
2 cups fresh spinach leaves
1/2 cup crumbled feta cheese
1/4 cup sun-dried tomatoes, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and black pepper, to taste
Olive oil for cooking

Directions:

_Preheat your oven to 375°F (190°C).

_Using a sharp knife, create a pocket in each chicken breast by slicing horizontally, being careful not to cut all the way through.

_In a mixing bowl, combine the fresh spinach, crumbled feta cheese, chopped sun-dried tomatoes, minced garlic, and dried oregano. Mix well.

_Stuff each chicken breast with the spinach and feta mixture, then secure the openings with toothpicks.

_Season the stuffed chicken breasts with salt and black pepper.

_Heat olive oil in an ovenproof skillet over medium-high heat.

_Place the chicken breasts in the skillet and cook for 3-4 minutes on each side, or until they are browned.

_Transfer the skillet to the preheated oven and bake for about 20-25 minutes or until the chicken is cooked through and no longer pink inside.

_Remove the toothpicks before serving.

Nutrition Facts (per serving):

Calories: 290
Total Fat: 11g
Saturated Fat: 4g
Cholesterol: 100mg
Sodium: 320mg
Total Carbohydrates: 4g
Dietary Fiber: 2g
Sugar: 1g
Protein: 41g

Cauliflower Fried Rice with Shrimp

Preparation Time: 15 minutes
Cook Time: 15 minutes
Serves: 4

Ingredients:

1 head cauliflower, riced (or 4 cups store-bought cauliflower rice)
1 pound large shrimp, peeled and deveined
2 tablespoons vegetable oil
1 onion, chopped
2 cloves garlic, minced
1 cup frozen peas and carrots, thawed
2 eggs, beaten
3 tablespoons low-sodium soy sauce
1 teaspoon sesame oil
2 green onions, chopped
Salt and black pepper, to taste

Directions:

_If using a whole cauliflower, cut it into florets and place in a food processor. Pulse until the cauliflower resembles rice. If using store-bought cauliflower rice, skip this step.

_In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat.

_Add the shrimp and cook for 1-2 minutes per side, or until they turn pink. Remove the cooked shrimp from the skillet and set aside.

_In the same skillet, add the remaining tablespoon of vegetable oil.

_Add the chopped onion and sauté for 2-3 minutes until it becomes translucent.

_Stir in the minced garlic and cook for another 1-2 minutes.

_Add the riced cauliflower and stir-fry for 5-7 minutes until it becomes tender.

_Push the cauliflower to the sides of the skillet, creating a well in the center. Pour the beaten eggs into the well and scramble them.

_Combine the scrambled eggs with the cauliflower.

_Add the thawed peas and carrots, cooked shrimp, low-sodium soy sauce, sesame oil, and green onions. Stir-fry for another 2-3 minutes to heat everything through.

_Season with salt and black pepper to taste.

Nutrition Facts (per serving):

Calories: 260
Total Fat: 10g
Saturated Fat: 2g
Cholesterol: 245mg
Sodium: 530mg
Total Carbohydrates: 14g
Dietary Fiber: 5g
Sugar: 6g
Protein: 30g