Low-Calorie Recipes (Weight Management)

Scrambled Egg Whites with Spinach and Tomatoes

Preparation Time: 5 minutes
Cook Time: 5 minutes
Serves: 2

Ingredients:

4 large egg whites
1 cup fresh spinach, chopped
1/2 cup cherry tomatoes, halved
1/4 cup low-fat feta cheese, crumbled
Salt and pepper to taste
Cooking spray or a touch of olive oil

Directions:

_Heat a non-stick skillet over medium heat and lightly coat it with cooking spray or a small amount of olive oil.

_In a bowl, whisk the egg whites until they become slightly frothy.

_Pour the whisked egg whites into the skillet and let them cook for a minute without stirring.

_Add the chopped fresh spinach and halved cherry tomatoes to the eggs.

_Gently scramble the mixture until the eggs are fully cooked and the spinach is wilted.

_Season with salt and pepper to taste.

_Top with crumbled low-fat feta cheese.

Nutrition Facts (per serving):

Calories: 120
Total Fat: 2g
Saturated Fat: 1g
Cholesterol: 5mg
Sodium: 360mg
Total Carbohydrates: 5g
Dietary Fiber: 1g
Sugar: 2g
Protein: 20g

Greek Yogurt Parfait with Fresh Berries

Preparation Time: 5 minutes
Serves: 2

Ingredients:

1 cup Greek yogurt
1 cup fresh mixed berries (e.g., strawberries, blueberries, raspberries)
2 tablespoons honey (optional)
1/4 cup granola

Directions:

_In two serving glasses or bowls, start by layering a spoonful of Greek yogurt at the bottom.

_Add a layer of fresh mixed berries on top of the yogurt.

_If desired, drizzle honey over the berries for extra sweetness.

_Continue layering with yogurt and berries until you've filled the glasses or bowls.

_Top with granola for some crunch.

Nutrition Facts (per serving):

Calories: 220
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 10mg
Sodium: 50mg
Total Carbohydrates: 40g
Dietary Fiber: 3g
Sugar: 26g
Protein: 14g

Whole Grain Oatmeal with Cinnamon and Apple Slices

Preparation Time: 5 minutes
Cook Time: 5 minutes
Serves: 2

Ingredients:

1 cup whole grain oats
2 cups water or milk of your choice
1 teaspoon ground cinnamon
1 apple, sliced
2 tablespoons honey (optional)
1/4 cup chopped nuts (e.g., almonds, walnuts) (optional)

Directions:

_In a saucepan, combine the whole grain oats and water or milk. Bring to a boil.

_Reduce the heat to low and add the ground cinnamon. Stir well and let it simmer for about 5 minutes or until the oats are tender.

_While the oatmeal is cooking, slice the apple.

_Once the oatmeal is ready, divide it into two serving bowls.

_Top each bowl of oatmeal with apple slices and, if desired, a drizzle of honey.

_Sprinkle with chopped nuts for added crunch and nutrition.

Nutrition Facts (per serving, without honey and nuts):

Calories: 200
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 0mg
Total Carbohydrates: 40g
Dietary Fiber: 6g
Sugar: 19g
Protein: 4g

Vegetable Omelette with Spinach and Bell Peppers

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

Ingredients:

4 large eggs
1/4 cup milk
1 cup fresh spinach, chopped
1/2 cup red bell pepper, diced
1/2 cup green bell pepper, diced
Salt and pepper to taste
Cooking spray or a touch of olive oil
1/4 cup shredded cheese of your choice (optional)

Directions:

_In a bowl, whisk the eggs, milk, salt, and pepper until well combined.

_Heat a non-stick skillet over medium heat and lightly coat it with cooking spray or a small amount of olive oil.

_Add the diced red and green bell peppers and sauté for a few minutes until they start to soften.

_Add the chopped fresh spinach and continue cooking for another minute.

_Pour the egg mixture over the vegetables in the skillet.

_Allow the eggs to cook undisturbed for a minute or two until they start to set around the edges.

_Carefully lift the edges of the omelette to let any uncooked eggs flow to the edges.

_If using cheese, sprinkle it over half of the omelette.

_Fold the omelette in half and let it cook for another minute or until the cheese melts and the eggs are fully cooked.

_Serve hot.

Nutrition Facts (per serving, without cheese):

Calories: 150
Total Fat: 9g
Saturated Fat: 2g
Cholesterol: 390mg
Sodium: 100mg
Total Carbohydrates: 7g
Dietary Fiber: 2g
Sugar: 3g
Protein: 11g

Nutrition Facts (per serving, with cheese):

Calories: 200
Total Fat: 13g
Saturated Fat: 3g
Cholesterol: 390mg
Sodium: 200mg
Total Carbohydrates: 7g
Dietary Fiber: 2g
Sugar: 3g
Protein: 14g

Cottage Cheese with Pineapple Chunks

Preparation Time: 5 minutes
Serves: 1

Ingredients:

1/2 cup low-fat cottage cheese
1/2 cup fresh pineapple chunks

Directions:

_In a bowl, scoop out 1/2 cup of low-fat cottage cheese.

_Add 1/2 cup of fresh pineapple chunks on top of the cottage cheese.

_Gently mix them together.

_Serve and enjoy your protein-packed and sweet snack.

Nutrition Facts (per serving):

Calories: 175
Total Fat: 2g
Saturated Fat: 1g
Cholesterol: 10mg
Sodium: 350mg
Total Carbohydrates: 22g
Dietary Fiber: 2g
Sugar: 18g
Protein: 15g

Chia Seed Pudding with Almond Milk

Preparation Time: 5 minutes (plus chilling time)
Serves: 2

Ingredients:

1/4 cup chia seeds
1 cup almond milk (unsweetened)
1 tablespoon honey or maple syrup (optional)
1/2 teaspoon vanilla extract
Fresh berries or sliced fruit for topping

Directions:

_In a bowl, combine the chia seeds, almond milk, honey or maple syrup (if desired), and vanilla extract.

_Stir well to ensure the chia seeds are evenly distributed.

_Cover the bowl and refrigerate for at least 2 hours or overnight. You can give it a good stir after the first 30 minutes to prevent clumping.

_When you're ready to serve, give the chia pudding a final stir. If it's too thick, you can add a bit more almond milk to reach your preferred consistency.

_Spoon the chia pudding into serving dishes and top with fresh berries or your favorite sliced fruit.

Nutrition Facts (per serving, without honey or fruit toppings):

Calories: 130
Total Fat: 7g
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 90mg
Total Carbohydrates: 13g
Dietary Fiber: 10g
Sugar: 2g
Protein: 4g

Mixed Berry Smoothie with Almond Milk

Preparation Time: 5 minutes
Serves: 2

Ingredients:

1 cup mixed frozen berries (strawberries, blueberries, raspberries, blackberries)
1 banana
1 cup unsweetened almond milk
1/2 cup Greek yogurt (optional)
1 tablespoon honey (optional)
Ice cubes (optional)

Directions:

_Place the mixed frozen berries, banana, almond milk, Greek yogurt (if using), and honey (if desired) in a blender.

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

_Blend until smooth and creamy. If it's too thick, you can add more almond milk.

_Taste and adjust sweetness by adding more honey if necessary.

_Pour the smoothie into glasses and serve immediately.

Nutrition Facts (per serving, without optional ingredients):

Calories: 115
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 156mg
Total Carbohydrates: 26g
Dietary Fiber: 5g
Sugar: 14g
Protein: 2g

Poached Eggs with Steamed Asparagus

Preparation Time: 15 minutes
Serves: 2

Ingredients:

4 large eggs
1 bunch of fresh asparagus, woody ends trimmed
1 tablespoon white vinegar
Salt and pepper, to taste
Fresh herbs for garnish (e.g., chives or parsley)

Directions:

_Fill a large, deep skillet with water and bring it to a gentle simmer. Add the white vinegar.

_While the water is heating, steam the asparagus until tender-crisp, about 3-5 minutes, depending on thickness. Set aside.

_Crack each egg into a small bowl.

_Create a gentle whirlpool in the simmering water by stirring it with a spoon. Carefully slide one egg into the center of the whirlpool. The swirling water will help the egg white envelop the yolk.

_Poach the egg for about 3-4 minutes for a soft, runny yolk or longer if you prefer a firmer yolk. Use a slotted spoon to remove the poached egg and place it on a plate lined with paper towels.

_Repeat the poaching process for the remaining eggs.

_Season the poached eggs with salt and pepper.

_Arrange the steamed asparagus on plates, place the poached eggs on top, and garnish with fresh herbs.

_Serve immediately.

Nutrition Facts (per serving):

Calories: 160
Total Fat: 11g
Saturated Fat: 3g
Cholesterol: 370mg
Sodium: 120mg
Total Carbohydrates: 8g
Dietary Fiber: 4g
Sugar: 3g
Protein: 13g

Banana and Peanut Butter Smoothie

Preparation Time: 5 minutes
Serves: 1

Ingredients:

1 ripe banana
2 tablespoons peanut butter
1 cup unsweetened almond milk
1/2 cup Greek yogurt
1 tablespoon honey (optional)
Ice cubes (optional)

Directions:

_Peel the ripe banana and place it in a blender.

_Add the peanut butter, unsweetened almond milk, Greek yogurt, and honey (if desired).

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

_Blend until smooth and creamy. If it's too thick, you can add more almond milk.

_Taste and adjust sweetness by adding more honey if necessary.

_Pour the smoothie into a glass and enjoy.

Nutrition Facts:

Calories: 360
Total Fat: 17g
Saturated Fat: 3g
Cholesterol: 10mg
Sodium: 261mg
Total Carbohydrates: 45g
Dietary Fiber: 5g
Sugar: 28g
Protein: 12g

Sliced Strawberries on Whole Wheat Toast

Preparation Time: 5 minutes
Serves: 1

Ingredients:

2 slices of whole wheat bread
1 cup fresh strawberries, washed, hulled, and sliced
2 tablespoons honey (optional)
1 tablespoon almond butter (optional)

Directions:

_Toast the whole wheat bread slices until they are golden brown and crispy.

_While the toast is still warm, you can spread almond butter or drizzle honey on top if you desire extra flavor.

_Arrange the sliced strawberries on top of the toast.

_Serve immediately.

Nutrition Facts:

Calories: 220
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 210mg
Total Carbohydrates: 46g
Dietary Fiber: 7g
Sugar: 18g
Protein: 7g

Egg White and Spinach Breakfast Burrito

Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 1

Ingredients:

1 whole wheat tortilla
1/2 cup egg whites (approximately 4 egg whites)
1/4 cup fresh spinach leaves
1/4 cup diced tomatoes
2 tablespoons diced onions
2 tablespoons diced bell peppers
2 tablespoons shredded low-fat cheese
Salt and pepper to taste
Cooking spray

Directions:

_In a bowl, whisk the egg whites and season with salt and pepper.

_Heat a non-stick skillet over medium heat and lightly coat it with cooking spray.

_Add the diced onions and bell peppers to the skillet and sauté until they become tender.

_Add the egg whites to the skillet and cook, stirring gently, until they are fully cooked.

_While cooking the eggs, warm the whole wheat tortilla in a separate skillet or in the microwave.

_Lay the warm tortilla on a clean surface and place the cooked eggs in the center.

_Add fresh spinach leaves, diced tomatoes, and shredded cheese on top of the eggs.

_Roll the tortilla to create a burrito, folding in the sides as you go.

_Serve immediately.

Nutrition Facts:

Calories: 280
Total Fat: 5g
Saturated Fat: 2g
Cholesterol: 5mg
Sodium: 400mg
Total Carbohydrates: 35g
Dietary Fiber: 7g
Sugar: 5g
Protein: 27g

Grilled Peaches with a Drizzle of Honey

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

Ingredients:

2 ripe peaches, cut in half and pitted
1 teaspoon honey
Cooking spray

Directions:

_Preheat a grill or grill pan over medium-high heat.

_Lightly coat the peach halves with cooking spray to prevent sticking.

_Place the peaches, cut side down, on the grill.

_Grill for about 2-3 minutes on each side until they have grill marks and are slightly softened.

_Remove the grilled peaches from the heat and drizzle honey over the top.

_Serve immediately.

Nutrition Facts:

Calories: 100
Total Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 0mg
Total Carbohydrates: 26g
Dietary Fiber: 2g
Sugar: 23g
Protein: 1g

Avocado and Tomato Toast

Preparation Time: 5 minutes
Cook Time: 2 minutes (toasting time)
Total Time: 7 minutes
Serves: 1

Ingredients:

1 slice of whole wheat bread
1/2 ripe avocado, mashed
1 small tomato, thinly sliced
Salt and black pepper to taste
Red pepper flakes (optional, for a kick)
Fresh basil leaves for garnish (optional)

Directions:

_Toast the slice of whole wheat bread until it's golden brown.

_Spread the mashed avocado evenly on the toasted bread.

_Arrange the sliced tomatoes on top of the avocado.

_Season with salt, black pepper, and red pepper flakes if desired.

_Garnish with fresh basil leaves, if available.

_Serve immediately.

Nutrition Facts:

Calories: 250
Total Fat: 14g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 300mg
Total Carbohydrates: 28g
Dietary Fiber: 9g
Sugar: 2g
Protein: 5g

Cucumber and Radish Sandwich

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

Ingredients:

2 slices of whole grain bread
1/2 cucumber, thinly sliced
4-6 radishes, thinly sliced
2 tablespoons Greek yogurt or labneh
1 teaspoon fresh dill, chopped
Salt and black pepper to taste
Fresh lettuce leaves (optional)

Directions:

_In a small bowl, mix the Greek yogurt (or labneh) with fresh dill, salt, and black pepper to make a spread.

_Spread the yogurt mixture evenly on one side of each slice of bread.

_On one slice of bread, layer the cucumber and radish slices.

_Add fresh lettuce leaves if you prefer.

_Top with the second slice of bread, yogurt-side down.

_Slice the sandwich in half, if desired.

_Serve immediately or wrap for a to-go option.

Nutrition Facts:

Calories: 220
Total Fat: 3g
Saturated Fat: 0g
Cholesterol: 2mg
Sodium: 360mg
Total Carbohydrates: 40g
Dietary Fiber: 7g
Sugar: 8g
Protein: 10g

Almond and Blueberry Smoothie

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

Ingredients:

1 cup unsweetened almond milk
1/2 cup frozen blueberries
1 small ripe banana
1 tablespoon almond butter
1 teaspoon honey (optional)
Ice cubes (optional)

Directions:

_Place all the ingredients in a blender.

_If you prefer a thicker smoothie, you can add a few ice cubes.

_Blend until smooth and creamy.

_Taste and add honey for sweetness if desired.

_Blend again until well mixed.

_Pour into a glass and serve immediately.

Nutrition Facts:

Calories: 250
Total Fat: 9g
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 150mg
Total Carbohydrates: 42g
Dietary Fiber: 7g
Sugar: 20g
Protein: 4g

Grilled Chicken Breast with Steamed Broccoli

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

Ingredients:

2 boneless, skinless chicken breasts
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and black pepper to taste
2 cups broccoli florets

Directions:

_Preheat the grill to medium-high heat.

_In a small bowl, mix the olive oil, garlic powder, paprika, salt, and black pepper to create a marinade.

_Brush the chicken breasts with the marinade on both sides.

_Place the chicken breasts on the grill and cook for about 6-8 minutes on each side, or until they reach an internal temperature of 165°F (74°C) and are no longer pink in the center.

_While the chicken is grilling, steam the broccoli florets until they are tender but still crisp, for about 5-7 minutes.

_Once the chicken is done, remove it from the grill and let it rest for a few minutes.

_Serve the grilled chicken with the steamed broccoli on the side.

Nutrition Facts (Per Serving):

Calories: 330
Total Fat: 15g
Saturated Fat: 2.5g
Cholesterol: 95mg
Sodium: 230mg
Total Carbohydrates: 5g
Dietary Fiber: 2g
Sugar: 1g
Protein: 43g

Baked Cod with Lemon and Herbs

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

Ingredients:

2 cod fillets (6-8 oz each)
2 tablespoons olive oil
1 lemon, thinly sliced
2 cloves garlic, minced
1 teaspoon fresh thyme leaves
Salt and black pepper to taste
Fresh parsley for garnish (optional)

Directions:

_Preheat your oven to 400°F (200°C).

_Place the cod fillets on a baking sheet lined with parchment paper or in a baking dish.

_In a small bowl, mix the olive oil, minced garlic, and fresh thyme. Drizzle this mixture over the cod fillets.

_Season the fillets with salt and black pepper to taste.

_Arrange the lemon slices on top of the cod fillets.

_Bake in the preheated oven for about 15-20 minutes, or until the fish flakes easily with a fork.

_Garnish with fresh parsley if desired.

_Serve the baked cod with your choice of side dishes, like steamed vegetables or a salad.

Nutrition Facts (Per Serving):

Calories: 290
Total Fat: 14g
Saturated Fat: 2g
Cholesterol: 75mg
Sodium: 190mg
Total Carbohydrates: 4g
Dietary Fiber: 1g
Sugar: 1g
Protein: 38g

Turkey and Cucumber Lettuce Wraps

Preparation Time: 15 minutes
Serves: 2

Ingredients:

1/2 pound ground turkey
1/2 cucumber, diced
1/4 red onion, finely chopped
2 cloves garlic, minced
2 tablespoons fresh cilantro, chopped
1 tablespoon soy sauce
1 teaspoon sesame oil
1 teaspoon rice vinegar
Salt and black pepper to taste
6 large lettuce leaves (such as iceberg or butter lettuce)

Directions:

_In a large skillet over medium heat, cook the ground turkey until it's browned and cooked through, breaking it into small crumbles. Drain any excess fat.

_In a bowl, combine the cooked turkey, diced cucumber, chopped red onion, minced garlic, and chopped cilantro.

_In a small bowl, mix together the soy sauce, sesame oil, rice vinegar, salt, and black pepper.

_Pour the sauce over the turkey mixture and toss to coat.

_Carefully separate the lettuce leaves, keeping them whole.

_Spoon the turkey mixture onto each lettuce leaf.

_Roll up the lettuce leaves to create wraps.

_Serve the turkey and cucumber lettuce wraps with any extra sauce on the side.

Nutrition Facts (Per Serving):

Calories: 220
Total Fat: 11g
Saturated Fat: 2.5g
Cholesterol: 70mg
Sodium: 540mg
Total Carbohydrates: 8g
Dietary Fiber: 2g
Sugar: 3g
Protein: 22g

Mixed Greens Salad with Grilled Shrimp

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

Ingredients:

1/2 pound large shrimp, peeled and deveined
6 cups mixed greens (e.g., lettuce, spinach, arugula)
1/2 cup cherry tomatoes, halved
1/4 cucumber, sliced
1/4 red onion, thinly sliced
1/4 cup feta cheese, crumbled
2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
1 clove garlic, minced
Salt and black pepper to taste
Fresh lemon wedges for garnish (optional)

Directions:

_Preheat the grill to medium-high heat.

_Season the shrimp with a bit of olive oil, minced garlic, salt, and black pepper.

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

_In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, and red onion.

_In a small bowl, whisk together the extra virgin olive oil and balsamic vinegar. Season with salt and black pepper.

_Drizzle the dressing over the salad and toss to combine.

_Divide the salad onto two plates and top with the grilled shrimp.

_Sprinkle crumbled feta cheese on top.

_Garnish with fresh lemon wedges if desired.

Nutrition Facts (Per Serving):

Calories: 270
Total Fat: 16g
Saturated Fat: 4g
Cholesterol: 160mg
Sodium: 380mg
Total Carbohydrates: 10g
Dietary Fiber: 3g
Sugar: 4g
Protein: 23g

Quinoa and Black Bean Salad

Preparation Time: 15 minutes
Serves: 4

Ingredients:

1 cup quinoa, rinsed and cooked
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
2 tablespoons olive oil
2 tablespoons fresh lime juice
1 teaspoon ground cumin
Salt and black pepper to taste
Optional: diced avocado for garnish

Directions:

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

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

_Pour the dressing over the quinoa mixture and toss to combine.

_efrigerate the salad for at least 30 minutes to allow the flavors to meld.

_If desired, garnish with diced avocado before serving.

Nutrition Facts (Per Serving):

Calories: 350
Total Fat: 10g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 290mg
Total Carbohydrates: 56g
Dietary Fiber: 11g
Sugar: 5g
Protein: 12g

Grilled Tofu and Vegetable Skewers

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

Ingredients:

1 package extra-firm tofu, cubed
2 bell peppers (red, green, or yellow), cut into chunks
1 zucchini, sliced into rounds
1 red onion, cut into chunks
1/4 cup olive oil
2 tablespoons balsamic vinegar
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and black pepper to taste
Wooden skewers, soaked in water

Directions:

_Preheat the grill to medium-high heat.

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

-Thread the tofu cubes and prepared vegetables onto the soaked wooden skewers, alternating them.

_Brush the skewers with the olive oil mixture.

_Grill the skewers for about 5 minutes on each side or until the tofu and vegetables are lightly charred and cooked through.

_Serve the grilled tofu and vegetable skewers with your choice of dipping sauce or dressing.

Nutrition Facts (Per Serving):

Calories: 320
Total Fat: 21g
Saturated Fat: 3g
Cholesterol: 0mg
Sodium: 30mg
Total Carbohydrates: 22g
Dietary Fiber: 5g
Sugar: 8g
Protein: 16g

Lentil and Vegetable Soup

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

Ingredients:

1 cup brown or green lentils, rinsed and drained
1 onion, chopped
2 carrots, diced
2 celery stalks, diced
2 cloves garlic, minced
6 cups vegetable broth
1 can (14 ounces) diced tomatoes
1 teaspoon ground cumin
1 teaspoon dried thyme
Salt and black pepper to taste
2 cups kale or spinach, chopped
Juice of 1 lemon

Directions:

_In a large pot, heat a bit of vegetable broth over medium heat. Add the chopped onion and sauté until it becomes translucent.

_Add the diced carrots, celery, and minced garlic. Cook for a few minutes until the vegetables begin to soften.

_Stir in the lentils, vegetable broth, diced tomatoes (with their juice), ground cumin, dried thyme, salt, and black pepper.

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

_Just before serving, stir in the chopped kale or spinach and the lemon juice. Cook until the greens wilt.

_Taste the soup and adjust the seasoning if needed.

Nutrition Facts (Per Serving):

Calories: 250
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 830mg
Total Carbohydrates: 49g
Dietary Fiber: 20g
Sugar: 6g
Protein: 15g

Zucchini Noodles with Marinara Sauce

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

Ingredients:

4 medium-sized zucchinis
2 cups marinara sauce (homemade or store-bought)
2 cloves garlic, minced
2 tablespoons olive oil
Salt and black pepper to taste
Fresh basil leaves for garnish
Grated Parmesan cheese (optional)

Directions:

_Using a spiralizer, create zucchini noodles from the zucchinis. If you don't have a spiralizer, you can also use a julienne peeler.

_Heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute or until fragrant.

_Add the zucchini noodles to the skillet and sauté for 2-3 minutes until they're tender but still slightly crisp. Season with salt and black pepper.

_In a separate saucepan, warm the marinara sauce over low heat.

_To serve, place the zucchini noodles on plates, top with marinara sauce, and garnish with fresh basil leaves. You can also sprinkle with grated Parmesan cheese if desired.

Nutrition Facts (Per Serving):

Calories: 110
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 400mg
Total Carbohydrates: 10g
Dietary Fiber: 3g
Sugar: 7g
Protein: 3g

Roasted Brussels Sprouts and Bacon Salad (portion-controlled)

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

Ingredients:

1 lb Brussels sprouts, trimmed and halved
4 slices of lean bacon, cut into small pieces
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 cup balsamic vinegar
1 teaspoon honey (optional)
2 tablespoons chopped fresh parsley for garnish

Directions:

_Preheat your oven to 400°F (200°C).

_In a large bowl, toss the trimmed and halved Brussels sprouts with the olive oil, salt, black pepper, and garlic powder.

_Spread the seasoned Brussels sprouts on a baking sheet in a single layer and roast for about 20-25 minutes, or until they are tender and crispy, stirring once during roasting.

_While the Brussels sprouts are roasting, cook the bacon pieces in a skillet over medium-high heat until they become crispy. Transfer the cooked bacon to a paper towel-lined plate to drain excess grease.

_In a small saucepan, warm the balsamic vinegar over low heat. If desired, you can stir in the honey for a touch of sweetness.

_When the Brussels sprouts are done roasting, transfer them to a serving dish. Drizzle the warm balsamic vinegar over the roasted Brussels sprouts.

_Top the salad with crispy bacon pieces and chopped fresh parsley.

Nutrition Facts (Per Serving):

Calories: 150
Total Fat: 8g
Saturated Fat: 2g
Cholesterol: 10mg
Sodium: 400mg
Total Carbohydrates: 14g
Dietary Fiber: 4g
Sugar: 5g
Protein: 7g

Cucumber and Tomato Salad with a Light Vinaigrette

Preparation Time: 10 minutes
Serves: 4

Ingredients:

2 large cucumbers, sliced
4 medium tomatoes, cut into wedges
1/2 red onion, thinly sliced
1/4 cup fresh parsley, chopped
1/4 cup fresh mint leaves, chopped
1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 clove garlic, minced
Salt and black pepper to taste

Directions:

_In a large salad bowl, combine the sliced cucumbers, tomato wedges, and thinly sliced red onion.

_In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, minced garlic, and a pinch of salt and black pepper. This creates a light vinaigrette.

_Drizzle the vinaigrette over the cucumber, tomato, and onion mixture.

_Add the chopped fresh parsley and mint leaves to the salad.

_Gently toss all the ingredients until well combined.

_Serve the salad immediately or refrigerate until ready to serve.

Nutrition Facts (Per Serving):

Calories: 130
Total Fat: 11g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 10mg
Total Carbohydrates: 9g
Dietary Fiber: 2g
Sugar: 4g
Protein: 2g

Chickpea and Spinach Salad (dressing on the side)

Preparation Time: 10 minutes
Serves: 4

Ingredients:

1 can (15 oz) chickpeas, drained and rinsed
6 cups fresh baby spinach leaves
1/2 red onion, thinly sliced
1 cup cherry tomatoes, halved
1/4 cup crumbled feta cheese
1/4 cup toasted pine nuts (optional)
Salt and black pepper to taste

Dressing:

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

Directions:

_In a large salad bowl, combine the drained and rinsed chickpeas, fresh baby spinach leaves, thinly sliced red onion, cherry tomato halves, and crumbled feta cheese.

_If desired, toast the pine nuts in a dry skillet over medium heat for a few minutes until they are lightly browned.

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

_Serve the salad with the dressing on the side so that each person can add their preferred amount of dressing.

_If using pine nuts, sprinkle them over the salad just before serving.

Nutrition Facts (Per Serving):

Calories: 290
Total Fat: 20g
Saturated Fat: 4g
Cholesterol: 8mg
Sodium: 350mg
Total Carbohydrates: 22g
Dietary Fiber: 7g
Sugar: 3g
Protein: 9g

Grilled Portobello Mushrooms with Goat Cheese

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

Ingredients:

4 large portobello mushrooms, stems removed
1/4 cup extra-virgin olive oil
2 cloves garlic, minced
1 teaspoon balsamic vinegar
Salt and black pepper to taste
4 ounces goat cheese
2 tablespoons fresh basil, chopped

Directions:

_Preheat your grill to medium-high heat.

_In a small bowl, mix the extra-virgin olive oil, minced garlic, balsamic vinegar, salt, and black pepper.

_Brush both sides of the portobello mushrooms with the oil mixture.

_Grill the mushrooms for about 5 minutes on each side, or until they are tender and grill marks appear.

_Remove the mushrooms from the grill and place them on a serving platter.

_While the mushrooms are still warm, crumble the goat cheese over them.

_Sprinkle the chopped fresh basil on top.

_Serve the grilled portobello mushrooms as an appetizer or a side dish.

Nutrition Facts (Per Serving):

Calories: 210
Total Fat: 18g
Saturated Fat: 5g
Cholesterol: 13mg
Sodium: 260mg
Total Carbohydrates: 4g
Dietary Fiber: 1g
Sugar: 2g
Protein: 8g

Shrimp and Asparagus Sauté

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

Ingredients:

1 pound large shrimp, peeled and deveined
1 bunch asparagus, trimmed and cut into 2-inch pieces
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil
Juice of 1 lemon
1/4 cup fresh parsley, chopped
Salt and black pepper to taste
Lemon wedges (for serving)

Directions:

_Heat the extra-virgin olive oil in a large skillet over medium-high heat.

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

_Add the asparagus to the skillet and sauté for 3-4 minutes, or until they are tender-crisp.

_Push the asparagus to the side of the skillet and add the shrimp. Cook for 2-3 minutes on each side, or until they turn pink and opaque.

_Drizzle the lemon juice over the shrimp and asparagus, then sprinkle with fresh parsley.

_Season with salt and black pepper to taste.

_Serve the shrimp and asparagus sauté with lemon wedges on the side.

Nutrition Facts (Per Serving):

Calories: 180
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 165mg
Sodium: 180mg
Total Carbohydrates: 5g
Dietary Fiber: 2g
Sugar: 2g
Protein: 24g

Spinach and Feta Stuffed Chicken Breast

Preparation Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
2 cups fresh spinach leaves
1/2 cup crumbled feta cheese
2 cloves garlic, minced
1/2 teaspoon dried oregano
Salt and black pepper to taste
2 tablespoons olive oil
Toothpicks or kitchen twine (for securing)

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 for about 1 minute, or until fragrant.

_Add the fresh spinach leaves to the skillet and cook until they wilt, which should take about 2-3 minutes. Remove the skillet from heat.

_In a bowl, combine the wilted spinach, crumbled feta cheese, dried oregano, salt, and black pepper.

_Create a pocket in each chicken breast by slicing horizontally through the thickest part but without cutting all the way through.

_Stuff each chicken breast with the spinach and feta mixture, securing with toothpicks or kitchen twine if necessary.

_Season the outside of the chicken breasts with additional salt and black pepper.

_Heat an oven-safe skillet over medium-high heat. Add the stuffed chicken breasts and cook for 2-3 minutes on each side, or until they are golden brown.

_Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the chicken is cooked through (the internal temperature should reach 165°F or 74°C).

_Remove the toothpicks or twine before serving.

Nutrition Facts (Per Serving):

Calories: 280
Total Fat: 10g
Saturated Fat: 4g
Cholesterol: 95mg
Sodium: 360mg
Total Carbohydrates: 3g
Dietary Fiber: 1g
Sugar: 0g
Protein: 41g

Egg White Omelette with Spinach and Mushrooms

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

Ingredients:

4 large egg whites
1 cup fresh spinach leaves
1/2 cup sliced mushrooms
1/4 cup diced onion
1/4 cup diced red bell pepper
1/4 cup diced tomatoes
Salt and black pepper to taste
1 teaspoon olive oil

Directions:

_In a bowl, whisk the egg whites until well combined. Season with salt and black pepper to taste.

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

_Add the diced onion and red bell pepper to the skillet. Sauté for about 2 minutes until they begin to soften.

_Add the sliced mushrooms and cook for an additional 2-3 minutes until they start to brown.

_Stir in the fresh spinach leaves and diced tomatoes. Cook for another 1-2 minutes until the spinach wilts.

_Pour the whisked egg whites over the vegetable mixture. Let it cook without stirring for about 3-4 minutes, or until the edges start to set.

_Carefully flip the omelette in half and cook for another 2-3 minutes until fully set.

_Slide the omelette onto a plate and serve hot.

Nutrition Facts (Per Serving):

Calories: 80
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 220mg
Total Carbohydrates: 7g
Dietary Fiber: 2g
Sugar: 4g
Protein: 10g

Zucchini Noodles with Pesto and Cherry Tomatoes

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

Ingredients:

2 medium zucchinis, spiralized into noodles
1 cup cherry tomatoes, halved
1/4 cup basil pesto (store-bought or homemade)
2 tablespoons grated Parmesan cheese
2 tablespoons pine nuts (optional)
Salt and black pepper to taste
Olive oil for cooking

Directions:

_Heat a large skillet over medium heat. Add a drizzle of olive oil.

_Add the spiralized zucchini noodles to the skillet and sauté for about 2-3 minutes, or until they start to soften.

_Add the halved cherry tomatoes to the skillet and cook for an additional 2-3 minutes, or until they begin to blister.

_Stir in the basil pesto and continue cooking for another 2 minutes until the noodles are well coated with the pesto.

_Season with salt and black pepper to taste.

_Divide the zucchini noodles and tomatoes between two plates.

_Top with grated Parmesan cheese and pine nuts if desired.

Nutrition Facts (Per Serving):

Calories: 250
Total Fat: 21g
Saturated Fat: 3g
Cholesterol: 4mg
Sodium: 300mg
Total Carbohydrates: 10g
Dietary Fiber: 3g
Sugar: 5g
Protein: 7g

Grilled Lemon Herb Chicken with Steamed Broccoli

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

Ingredients:

2 boneless, skinless chicken breasts
Zest and juice of 1 lemon
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and black pepper to taste
2 tablespoons olive oil
2 cups broccoli florets
Lemon wedges for garnish

Directions:

_In a bowl, combine the lemon zest, lemon juice, minced garlic, dried oregano, salt, black pepper, and olive oil.

_Place the chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag and massage the chicken to coat it evenly with the marinade. Let it marinate for about 10 minutes.

_Preheat your grill or grill pan to medium-high heat.

_Grill the chicken for approximately 6-7 minutes on each side or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through.

_While the chicken is grilling, steam the broccoli florets until they are tender, which should take about 5-7 minutes.

_Once the chicken is cooked, remove it from the grill, and let it rest for a few minutes.

_Serve the grilled chicken with steamed broccoli and garnish with lemon wedges.

Nutrition Facts (Per Serving):

Calories: 350
Total Fat: 19g
Saturated Fat: 3g
Cholesterol: 85mg
Sodium: 250mg
Total Carbohydrates: 10g
Dietary Fiber: 3g
Sugar: 2g
Protein: 36g

Baked Cod with Garlic and Herbs

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

Ingredients:

2 cod fillets
2 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and black pepper to taste
Juice of 1 lemon
Lemon wedges for garnish
Fresh parsley, chopped, for garnish

Directions:

_Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

_Place the cod fillets on the prepared baking sheet.

_In a small bowl, mix the olive oil, minced garlic, dried oregano, dried thyme, salt, and black pepper.

_Drizzle the herb and garlic mixture over the cod fillets.

_Squeeze the lemon juice evenly over the cod fillets.

_Bake the cod in the preheated oven for about 15-20 minutes or until it easily flakes with a fork and the internal temperature reaches 145°F (63°C).

_Garnish with fresh parsley and lemon wedges before serving.

Nutrition Facts (Per Serving):

Calories: 250
Total Fat: 11g
Saturated Fat: 2g
Cholesterol: 60mg
Sodium: 320mg
Total Carbohydrates: 4g
Dietary Fiber: 1g
Sugar: 1g
Protein: 32g

Spinach and Mushroom 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 cup mushrooms, sliced
1/2 cup shredded mozzarella cheese
2 cloves garlic, minced
1/2 teaspoon dried oregano
Salt and black pepper to taste
Olive oil for cooking

Directions:

_Preheat your oven to 375°F (190°C).

_In a skillet, heat some olive oil over medium heat. Add the minced garlic and sliced mushrooms. Sauté for 3-5 minutes or until the mushrooms are tender. Season with salt, black pepper, and dried oregano.

_Add the fresh spinach to the skillet and cook for another 2-3 minutes until it wilts. Remove from heat.

_Cut a pocket into each chicken breast. Stuff each breast with the sautéed spinach and mushroom mixture.

_Place the stuffed chicken breasts in a baking dish, and sprinkle shredded mozzarella cheese on top.

_Bake in the preheated oven for about 20-25 minutes, or until the chicken is cooked through and no longer pink in the center.

_Serve hot, and enjoy your stuffed chicken breasts.

Nutrition Facts (Per Serving):

Calories: 290
Total Fat: 10g
Saturated Fat: 4g
Cholesterol: 90mg
Sodium: 450mg
Total Carbohydrates: 4g
Dietary Fiber: 2g
Sugar: 2g
Protein: 42g

Asian-Style Vegetable Stir-Fry

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

Ingredients:

2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots, snap peas)
1 cup tofu, cubed
2 tablespoons soy sauce
1 tablespoon sesame oil
2 cloves garlic, minced
1 teaspoon ginger, minced
1 tablespoon honey (or agave syrup for a vegan option)
Red pepper flakes (optional, for added heat)
Green onions, chopped, for garnish
Cooked brown rice or quinoa (optional, for serving)

Directions:

_In a small bowl, whisk together the soy sauce, sesame oil, minced garlic, minced ginger, honey, and red pepper flakes if using. Set the sauce aside.

_In a large skillet or wok, heat a bit of oil over medium-high heat.

_Add the tofu cubes and stir-fry until they become crispy and golden brown.

_Add the mixed vegetables to the skillet and stir-fry for about 5-7 minutes until they are tender.

_Pour the sauce over the vegetables and tofu, and stir to coat everything evenly. Cook for an additional 2-3 minutes.

_Serve your Asian-style vegetable stir-fry hot over cooked brown rice or quinoa if desired.

_Garnish with chopped green onions before serving.

Nutrition Facts (Per Serving, without rice or quinoa):

Calories: 200
Total Fat: 10g
Saturated Fat: 1.5g
Cholesterol: 0mg
Sodium: 500mg
Total Carbohydrates: 15g
Dietary Fiber: 3g
Sugar: 8g
Protein: 13g

Tomato and Cucumber Salad with Feta

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

Ingredients:

4 medium tomatoes, diced
2 cucumbers, peeled and chopped
1/2 red onion, thinly sliced
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, 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 diced tomatoes, chopped cucumbers, and thinly sliced red onion.

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

_Drizzle the dressing over the salad and toss to combine.

_Sprinkle crumbled feta cheese and chopped fresh parsley over the top.

_Serve the tomato and cucumber salad immediately, or refrigerate until ready to serve.

Nutrition Facts (Per Serving):

Calories: 150
Total Fat: 10g
Saturated Fat: 3.5g
Cholesterol: 15mg
Sodium: 240mg
Total Carbohydrates: 12g
Dietary Fiber: 3g
Sugar: 6g
Protein: 4g

Cauliflower and Chickpea Curry

Preparation Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 4

Ingredients:

1 medium cauliflower, cut into florets
1 can (15 oz) chickpeas, drained and rinsed
1 can (14 oz) diced tomatoes
1 onion, finely chopped
3 cloves garlic, minced
1-inch piece of fresh ginger, grated
2 tablespoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/4 teaspoon cayenne pepper (adjust to taste)
1 can (14 oz) coconut milk
2 tablespoons vegetable oil
Salt and black pepper to taste
Fresh cilantro, for garnish

Directions:

_In a large skillet or pan, heat the vegetable oil over medium heat. Add the chopped onion and cook until it becomes translucent.

_Add the minced garlic and grated ginger to the skillet and cook for another 1-2 minutes until fragrant.

_Stir in the curry powder, ground cumin, ground coriander, ground turmeric, and cayenne pepper. Cook for a couple of minutes to release the flavors.

_Add the cauliflower florets, chickpeas, and diced tomatoes (with their juices) to the pan. Stir well to combine.

_Pour in the coconut milk, and season with salt and black pepper. Stir to evenly coat the vegetables and chickpeas.

_Reduce the heat, cover the pan, and simmer for about 20-25 minutes or until the cauliflower is tender.

_Garnish with fresh cilantro before serving. Serve your cauliflower and chickpea curry with rice or naan bread, if desired.

Nutrition Facts (Per Serving):

Calories: 360
Total Fat: 17g
Saturated Fat: 13g
Cholesterol: 0mg
Sodium: 590mg
Total Carbohydrates: 45g
Dietary Fiber: 12g
Sugar: 13g
Protein: 13g

Shrimp and Asparagus Foil Pack

Preparation Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

1 pound large shrimp, peeled and deveined
1 bunch asparagus, trimmed
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
4 cloves garlic, minced
2 tablespoons olive oil
1 lemon, sliced
1 teaspoon dried oregano
Salt and black pepper to taste
Fresh parsley, chopped, for garnish

Directions:

_Preheat your oven to 425°F (220°C).

_In a large bowl, combine the peeled and deveined shrimp, trimmed asparagus, sliced red and yellow bell peppers, minced garlic, and olive oil. Toss to coat everything evenly.

_Place four large pieces of aluminum foil on your countertop. Divide the shrimp and vegetable mixture among the foil pieces.

_Squeeze lemon juice from the lemon slices over each foil pack. Season with dried oregano, salt, and black pepper.

_Fold and seal the foil packs tightly.

_Place the foil packs on a baking sheet and bake in the preheated oven for about 15-20 minutes or until the shrimp are pink and opaque, and the vegetables are tender.

_Carefully open the foil packs (watch out for steam) and garnish with chopped fresh parsley.

_Serve your shrimp and asparagus foil packs directly from the foil, or transfer the contents to a plate.

Nutrition Facts (Per Serving):

Calories: 220
Total Fat: 8g
Saturated Fat: 1.5g
Cholesterol: 150mg
Sodium: 280mg
Total Carbohydrates: 10g
Dietary Fiber: 4g
Sugar: 4g
Protein: 24g

Turkey and Black Bean Lettuce Wraps

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

Ingredients:

1 pound ground turkey
1 can (15 oz) black beans, drained and rinsed
1 cup cooked brown rice
1 cup salsa
1 teaspoon chili powder
1/2 teaspoon ground cumin
Salt and black pepper to taste
8 large lettuce leaves (such as iceberg or butter lettuce)
Toppings: diced tomatoes, shredded cheese, sour cream, and chopped fresh cilantro (optional)

Directions:

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

_Stir in the cooked brown rice, black beans, salsa, chili powder, ground cumin, salt, and black pepper. Cook for a few more minutes until the mixture is heated through.

_To serve, spoon the turkey and black bean mixture onto the lettuce leaves. Top with your choice of toppings, such as diced tomatoes, shredded cheese, sour cream, and fresh cilantro.

_Roll up the lettuce leaves to create wraps and enjoy your turkey and black bean lettuce wraps.

Nutrition Facts (Per Serving):

Calories: 330
Total Fat: 6g
Saturated Fat: 1.5g
Cholesterol: 55mg
Sodium: 680mg
Total Carbohydrates: 39g
Dietary Fiber: 10g
Sugar: 3g
Protein: 29g

Baked Eggplant Parmesan

Preparation Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Serves: 4

Ingredients:

2 large eggplants, sliced into 1/4-inch rounds
2 cups marinara sauce
2 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
2 eggs, beaten
1 cup Italian breadcrumbs
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and black pepper to taste
Olive oil for brushing

Directions:

_Preheat your oven to 375°F (190°C). Grease a baking sheet with olive oil.

_In a bowl, combine Italian breadcrumbs, dried oregano, dried basil, salt, and black pepper.

_Dip each eggplant slice into beaten eggs and then into the breadcrumb mixture, coating both sides. Place the coated slices on the prepared baking sheet.

_Bake the eggplant slices for 15-20 minutes or until they become golden and crispy.

_In a baking dish, spread a thin layer of marinara sauce. Place a layer of baked eggplant slices on top of the sauce. Sprinkle mozzarella and Parmesan cheese over the eggplant. Repeat the layers until all ingredients are used.

_Bake the assembled eggplant Parmesan in the preheated oven for about 20 minutes or until the cheese is bubbly and golden.

_Let it cool slightly before serving.

Nutrition Facts (Per Serving):

Calories: 460
Total Fat: 20g
Saturated Fat: 10g
Cholesterol: 120mg
Sodium: 960mg
Total Carbohydrates: 42g
Dietary Fiber: 10g
Sugar: 14g
Protein: 30g

Spinach and Strawberry Salad with Balsamic Vinaigrette

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

Ingredients:

8 cups fresh baby spinach
2 cups fresh strawberries, sliced
1/2 cup crumbled feta cheese
1/4 cup red onion, thinly sliced
1/4 cup sliced almonds
1/4 cup balsamic vinaigrette dressing

Directions:

_In a large salad bowl, combine the fresh baby spinach, sliced fresh strawberries, crumbled feta cheese, thinly sliced red onion, and sliced almonds.

_Drizzle the balsamic vinaigrette dressing over the salad.

_Gently toss the ingredients to evenly coat them with the dressing.

_Serve your spinach and strawberry salad immediately.

Nutrition Facts (Per Serving):

Calories: 180
Total Fat: 11g
Saturated Fat: 3g
Cholesterol: 15mg
Sodium: 350mg
Total Carbohydrates: 18g
Dietary Fiber: 5g
Sugar: 10g
Protein: 6g

Grilled Mahi-Mahi with Mango Salsa

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

For the Mahi-Mahi:

4 Mahi-Mahi fillets (6 oz each)
2 tablespoons olive oil
1 teaspoon paprika
1/2 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Salt and black pepper to tastez
For the Mango Salsa:

2 ripe mangoes, peeled, pitted, and diced
1/2 red onion, finely chopped
1/4 cup fresh cilantro, chopped
1 jalapeño, seeded and finely chopped
Juice of 1 lime
Salt and black pepper to taste

Directions:

_Preheat your grill to medium-high heat.

_In a small bowl, mix together the olive oil, paprika, cumin, garlic powder, onion powder, salt, and black pepper. Brush this mixture onto both sides of the Mahi-Mahi fillets.

_In a separate bowl, combine the diced mangoes, red onion, fresh cilantro, jalapeño, lime juice, salt, and black pepper. Mix to create the mango salsa. Cover and refrigerate until you're ready to serve.

_Place the Mahi-Mahi fillets on the preheated grill and cook for about 4-5 minutes on each side or until the fish is opaque and flakes easily with a fork.

_Serve the grilled Mahi-Mahi hot, topped with mango salsa.

Nutrition Facts (Per Serving):

Calories: 340
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 150mg
Sodium: 460mg
Total Carbohydrates: 29g
Dietary Fiber: 4g
Sugar: 24g
Protein: 38g

Butternut Squash and Lentil Soup

Preparation Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Serves: 6

Ingredients:

1 butternut squash, peeled, seeded, and diced
1 cup dried red lentils
1 large onion, chopped
2 carrots, chopped
2 cloves garlic, minced
6 cups vegetable broth
1 teaspoon ground cumin
1/2 teaspoon ground coriander
Salt and black pepper to taste
2 tablespoons olive oil
Fresh cilantro or parsley for garnish (optional)

Directions:

_In a large pot, heat the olive oil over medium heat. Add the chopped onions and cook until they become translucent.

_Add the minced garlic, ground cumin, and ground coriander to the pot. Sauté for another minute until fragrant.

_Stir in the chopped carrots, diced butternut squash, and dried red lentils. Pour in the vegetable broth and bring the mixture to a boil.

_Reduce the heat and let the soup simmer, covered, for about 20-25 minutes or until the vegetables are tender and the lentils are fully cooked.

_Use an immersion blender to puree the soup until smooth. If you don't have an immersion blender, carefully transfer the hot soup to a regular blender and blend in batches.

_Season the soup with salt and black pepper to taste.

_Serve the butternut squash and lentil soup hot, garnished with fresh cilantro or parsley if desired.

Nutrition Facts (Per Serving):

Calories: 240
Total Fat: 5g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 820mg
Total Carbohydrates: 43g
Dietary Fiber: 9g
Sugar: 5g
Protein: 8g

Grilled Portobello Mushrooms with Quinoa

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

Ingredients:

4 large Portobello mushrooms, stems removed
1 cup quinoa
2 cups vegetable broth
1/4 cup balsamic vinegar
2 cloves garlic, minced
2 tablespoons olive oil
1/2 cup fresh basil leaves, chopped
Salt and black pepper to taste
Grated Parmesan cheese (optional, for serving)

Directions:

_Start by cooking the quinoa. In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside.

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

_Brush the Portobello mushrooms with the balsamic mixture, ensuring they are well coated. Let them marinate for about 10 minutes.

_Preheat your grill to medium-high heat. Place the mushrooms on the grill, gill side down. Grill for about 4-5 minutes on each side, or until the mushrooms are tender.

_Serve the grilled Portobello mushrooms over a bed of cooked quinoa. Drizzle any remaining balsamic mixture over the top and garnish with grated Parmesan cheese if desired.

Nutrition Facts (Per Serving):

Calories: 300
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 510mg
Total Carbohydrates: 51g
Dietary Fiber: 7g
Sugar: 6g
Protein: 10g

Lemon Garlic Shrimp with Zucchini Noodles

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

Ingredients:

1 pound large shrimp, peeled and deveined
3-4 medium zucchinis
3 cloves garlic, minced
2 tablespoons olive oil
Juice of 2 lemons
1/4 cup fresh parsley, chopped
Salt and black pepper to taste
Red pepper flakes (optional, for a spicy kick)

Directions:

_Use a spiralizer to turn the zucchinis into noodles. If you don't have a spiralizer, you can use a vegetable peeler to create long, thin strips.

_In a large pan, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes (if using). Sauté for about 1 minute or until fragrant.

_Add the shrimp to the pan and cook for 2-3 minutes per side or until they turn pink and opaque.

_Add the zucchini noodles to the pan and toss with the shrimp. Sauté for an additional 2-3 minutes until the zucchini noodles are heated through and slightly softened.

_Pour the lemon juice over the shrimp and zucchini noodles. Season with salt and black pepper to taste.

_Garnish with chopped fresh parsley before serving.

Nutrition Facts (Per Serving):

Calories: 220
Total Fat: 10g
Saturated Fat: 1g
Cholesterol: 170mg
Sodium: 440mg
Total Carbohydrates: 10g
Dietary Fiber: 3g
Sugar: 5g
Protein: 23g