72 High-Protein Heart-Healthy Recipes

This collection brings together 72 original high-protein, heart-healthy recipes for breakfast, lunch, dinner, and snacks. Each recipe is designed to be delicious, easy to prepare, and supportive of cardiovascular wellness, following the American Heart Association’s guidelines for a healthy diet.

Breakfast Recipes

1. Greek Yogurt Parfait with Berries and Nuts

This classic parfait is a quick and easy breakfast that requires no cooking. It’s packed with protein from the Greek yogurt and healthy fats from the nuts.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• 1 cup non-fat plain Greek yogurt
• ½ cup mixed berries (fresh or frozen)
• ¼ cup mixed nuts and seeds (almonds, walnuts, chia seeds)
• 1 tablespoon honey or maple syrup (optional)

Instructions:

1. In a glass or bowl, layer half of the Greek yogurt, followed by half of the berries, and half of the nuts and seeds.
2. Repeat the layers with the remaining ingredients.
3. Drizzle with honey or maple syrup if desired.

Nutritional Information (approximate): 350 calories, 25g protein, 30g carbs, 15g fat, 8g fiber.

2. Savory Oatmeal with Spinach and Egg

Oatmeal isn’t just for sweet breakfasts. This savory version is a hearty and satisfying way to start your day.

• Prep time: 5 minutes
• Cook time: 10 minutes
• Servings: 1

Ingredients:

• ½ cup rolled oats
• 1 cup water or low-sodium vegetable broth
• 1 cup fresh spinach
• 1 large egg
• 1 tablespoon grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. In a small saucepan, bring the water or broth to a boil. Stir in the oats and cook for 5-7 minutes, or until the liquid is absorbed.
2. While the oats are cooking, wilt the spinach in a separate pan or in the microwave.
3. Poach or fry the egg to your liking.
4. Once the oatmeal is cooked, stir in the wilted spinach and Parmesan cheese. Season with salt and pepper.
5. Top the oatmeal with the cooked egg.

Nutritional Information (approximate): 300 calories, 18g protein, 35g carbs, 10g fat, 8g fiber.

3. Cottage Cheese Pancakes with Blueberries

These fluffy pancakes are packed with protein from cottage cheese and are a delicious and healthy alternative to traditional pancakes.

• Prep time: 10 minutes
• Cook time: 15 minutes
• Servings: 2

Ingredients:

• 1 cup low-fat cottage cheese
• 2 large eggs
• ½ cup rolled oats
• 1 teaspoon vanilla extract
• ½ teaspoon baking powder
• ½ cup fresh or frozen blueberries

Instructions:

1. In a blender, combine the cottage cheese, eggs, oats, vanilla extract, and baking powder. Blend until smooth.
2. Gently fold in the blueberries.
3. Heat a lightly oiled non-stick skillet over medium heat. Pour ¼ cup of the batter onto the skillet for each pancake.
4. Cook for 2-3 minutes per side, or until golden brown and cooked through.

Nutritional Information (approximate per serving): 250 calories, 20g protein, 25g carbs, 7g fat, 4g fiber.

4. Tofu Scramble with Turmeric and Black Beans

This vegan-friendly tofu scramble is a fantastic alternative to scrambled eggs, offering a complete protein source and a savory, satisfying flavor.

• Prep time: 10 minutes
• Cook time: 15 minutes
• Servings: 2

Ingredients:

• 1 (14-ounce) block firm or extra-firm tofu, pressed
• 1 tablespoon olive oil
• ½ cup chopped onion
• 1 clove garlic, minced
• ½ teaspoon turmeric
• ¼ teaspoon cumin
• ½ cup canned black beans, rinsed and drained
• 2 cups fresh spinach
• Salt and pepper to taste

Instructions:

1. In a bowl, crumble the tofu with a fork.
2. In a large skillet, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic, turmeric, and cumin, and cook for another minute until fragrant.
4. Add the crumbled tofu and cook for 5-7 minutes, stirring occasionally, until heated through.
5. Stir in the black beans and spinach, and cook until the spinach is wilted.
6. Season with salt and pepper to taste.

Nutritional Information (approximate per serving): 300 calories, 25g protein, 20g carbs, 15g fat, 8g fiber.

5. Smoked Salmon and Avocado Toast

A simple yet elegant breakfast, this toast is rich in omega-3 fatty acids from the salmon and healthy fats from the avocado.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• 1 slice whole-grain bread, toasted
• ½ ripe avocado
• 2 ounces smoked salmon
• 1 tablespoon chopped fresh dill
• Lemon wedge
• Red pepper flakes to taste

Instructions:

1. Mash the avocado and spread it on the toast.
2. Top with the smoked salmon.
3. Sprinkle with fresh dill and red pepper flakes.
4. Squeeze the lemon wedge over the top before serving.

Nutritional Information (approximate): 280 calories, 18g protein, 25g carbs, 12g fat, 7g fiber.

6. High-Protein Berry Smoothie

This smoothie is packed with protein powder, making it an excellent post-workout breakfast or a quick and easy meal on the go.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 scoop vanilla or unflavored protein powder
• 1 cup unsweetened almond milk
• ½ cup mixed frozen berries
• 1 tablespoon chia seeds
• ½ banana (optional, for extra creaminess)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

Nutritional Information (approximate): 320 calories, 30g protein, 25g carbs, 10g fat, 10g fiber.

7. Quinoa Breakfast Bowl

Quinoa is a complete protein and a great alternative to oatmeal for a warm and hearty breakfast bowl.

• Prep time: 5 minutes
• Cook time: 15 minutes
• Servings: 2

Ingredients:

• ½ cup quinoa, rinsed
• 1 cup water or unsweetened almond milk
• ½ teaspoon cinnamon
• 1 tablespoon maple syrup (optional)
• ½ cup mixed berries
• ¼ cup chopped walnuts

Instructions:

1. In a small saucepan, combine the quinoa, water or almond milk, and cinnamon.
2. Bring to a boil, then reduce heat and simmer for 15 minutes, or until the liquid is absorbed.
3. Stir in the maple syrup if using.
4. Divide the quinoa into two bowls and top with berries and walnuts.

Nutritional Information (approximate per serving): 350 calories, 15g protein, 45g carbs, 15g fat, 9g fiber.

8. Egg Muffins with Turkey Sausage and Veggies

These make-ahead egg muffins are perfect for a grab-and-go breakfast on busy mornings.

• Prep time: 15 minutes
• Cook time: 20 minutes
• Servings: 6 muffins

Ingredients:

• 6 large eggs
• ¼ cup milk
• 4 ounces cooked turkey sausage, crumbled
• 1 cup chopped mixed vegetables (bell peppers, onions, spinach)
• ¼ cup shredded low-fat cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin.
2. In a large bowl, whisk together the eggs and milk. Season with salt and pepper.
3. Stir in the turkey sausage, mixed vegetables, and cheese.
4. Pour the egg mixture evenly into the muffin cups.
5. Bake for 18-20 minutes, or until the eggs are set.

Nutritional Information (approximate per muffin): 150 calories, 15g protein, 3g carbs, 9g fat, 1g fiber.

9. Chia Seed Pudding with Almonds and Berries

Chia seeds are a great source of fiber and omega-3 fatty acids. This pudding is a simple and delicious way to enjoy them.

• Prep time: 10 minutes + 4 hours chilling time
• Servings: 2

Ingredients:

• ¼ cup chia seeds
• 1 cup unsweetened almond milk
• 1 tablespoon maple syrup (optional)
• ½ cup mixed berries
• ¼ cup slivered almonds

Instructions:

1. In a jar or bowl, whisk together the chia seeds, almond milk, and maple syrup (if using).
2. Let it sit for 5 minutes, then whisk again to break up any clumps.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. When ready to serve, divide the pudding into two bowls and top with berries and almonds.

Nutritional Information (approximate per serving): 280 calories, 10g protein, 25g carbs, 18g fat, 12g fiber.

10. Breakfast Burrito with Black Beans and Avocado

A hearty and satisfying breakfast burrito packed with protein and fiber to keep you full all morning.

• Prep time: 10 minutes
• Cook time: 10 minutes
• Servings: 1

Ingredients:

• 1 whole-wheat tortilla
• 2 large eggs, scrambled
• ¼ cup canned black beans, rinsed and drained
• ¼ ripe avocado, sliced
• 2 tablespoons salsa
• 1 tablespoon chopped cilantro

Instructions:

1. Warm the tortilla in a dry skillet or in the microwave.
2. Layer the scrambled eggs, black beans, and avocado slices down the center of the tortilla.
3. Top with salsa and cilantro.
4. Fold in the sides of the tortilla and roll it up tightly.

Nutritional Information (approximate): 350 calories, 20g protein, 40g carbs, 15g fat, 10g fiber.

11. Peanut Butter and Banana Overnight Oats

A classic flavor combination in a convenient, make-ahead breakfast.

• Prep time: 10 minutes + 4 hours chilling time
• Servings: 1

Ingredients:

• ½ cup rolled oats
• ½ cup unsweetened almond milk
• 2 tablespoons powdered peanut butter
• ½ ripe banana, mashed
• 1 tablespoon chia seeds

Instructions:

1. In a jar or container with a lid, combine the rolled oats, almond milk, powdered peanut butter, mashed banana, and chia seeds.
2. Stir well to combine.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. Stir again before serving.

Nutritional Information (approximate): 320 calories, 18g protein, 45g carbs, 8g fat, 12g fiber.

12. Cottage Cheese and Fruit Bowl

A simple, no-cook breakfast that is incredibly high in protein and can be customized with your favorite fruits.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 cup low-fat cottage cheese
• ½ cup mixed fruit (peaches, pineapple, berries)
• 1 tablespoon chopped pecans

Instructions:

1. Spoon the cottage cheese into a bowl.
2. Top with the mixed fruit and chopped pecans.

Nutritional Information (approximate): 250 calories, 28g protein, 20g carbs, 7g fat, 4g fiber.

13. Savory Breakfast Bowl with Sweet Potatoes and Turkey Sausage

A warm and hearty breakfast bowl that is perfect for a chilly morning. The sweet potatoes provide complex carbohydrates for sustained energy.

• Prep time: 10 minutes
• Cook time: 20 minutes
• Servings: 2

Ingredients:

• 1 medium sweet potato, peeled and diced
• 1 tablespoon olive oil
• 4 ounces cooked turkey sausage, crumbled
• 2 large eggs
• 2 cups fresh kale or spinach
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the diced sweet potato and cook for 15-20 minutes, or until tender and lightly browned.
2. While the sweet potatoes are cooking, poach or fry the eggs to your liking.
3. Add the turkey sausage and kale or spinach to the skillet with the sweet potatoes. Cook until the sausage is heated through and the greens are wilted.
4. Season with salt and pepper.
5. Divide the sweet potato mixture into two bowls and top each with a cooked egg.

Nutritional Information (approximate per serving): 380 calories, 25g protein, 30g carbs, 18g fat, 7g fiber.

14. Chocolate-Cherry Smoothie

A decadent yet healthy smoothie that tastes like a treat. The combination of chocolate and cherries is a classic for a reason.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 scoop chocolate protein powder
• 1 cup unsweetened almond milk
• ½ cup frozen dark sweet cherries
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon almond butter

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

Nutritional Information (approximate): 350 calories, 30g protein, 25g carbs, 15g fat, 8g fiber.

15. Apple Cinnamon Baked Oatmeal Cups

These baked oatmeal cups are perfect for meal prepping. They are like a portable bowl of oatmeal that you can eat on the go.

• Prep time: 15 minutes
• Cook time: 25 minutes
• Servings: 6 cups

Ingredients:

• 2 cups rolled oats
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• ½ teaspoon nutmeg
• 2 large eggs, beaten
• 1 ½ cups unsweetened almond milk
• 1 medium apple, grated
• ¼ cup maple syrup

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin.
2. In a large bowl, combine the rolled oats, baking powder, cinnamon, and nutmeg.
3. In a separate bowl, whisk together the eggs, almond milk, grated apple, and maple syrup.
4. Pour the wet ingredients into the dry ingredients and stir until just combined.
5. Divide the mixture evenly among the muffin cups.
6. Bake for 20-25 minutes, or until the tops are golden brown and the centers are set.

Nutritional Information (approximate per cup): 200 calories, 8g protein, 35g carbs, 4g fat, 5g fiber.

16. Mediterranean Frittata

This frittata is inspired by the flavors of the Mediterranean, with sun-dried tomatoes, feta cheese, and spinach.

• Prep time: 10 minutes
• Cook time: 25 minutes
• Servings: 4

Ingredients:

• 8 large eggs
• ¼ cup milk
• ½ cup crumbled feta cheese
• ¼ cup chopped sun-dried tomatoes (in oil, drained)
• 2 cups fresh spinach
• 1 tablespoon chopped fresh basil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together the eggs and milk. Season with salt and pepper.
3. Stir in the feta cheese, sun-dried tomatoes, spinach, and basil.
4. Pour the egg mixture into a lightly greased 9-inch pie plate or oven-safe skillet.
5. Bake for 20-25 minutes, or until the eggs are set and the top is lightly golden.

Nutritional Information (approximate per serving): 250 calories, 20g protein, 5g carbs, 17g fat, 2g fiber.

17. Pumpkin Spice Protein Pancakes

Enjoy the flavors of fall with these delicious and protein-packed pumpkin spice pancakes.

• Prep time: 10 minutes
• Cook time: 15 minutes
• Servings: 2

Ingredients:

• 1 scoop vanilla protein powder
• ½ cup pumpkin puree
• 2 large eggs
• ½ cup rolled oats
• 1 teaspoon pumpkin pie spice
• ½ teaspoon baking powder

Instructions:

1. In a blender, combine the protein powder, pumpkin puree, eggs, oats, pumpkin pie spice, and baking powder. Blend until smooth.
2. Heat a lightly oiled non-stick skillet over medium heat. Pour ¼ cup of the batter onto the skillet for each pancake.
3. Cook for 2-3 minutes per side, or until golden brown and cooked through.

Nutritional Information (approximate per serving): 300 calories, 25g protein, 30g carbs, 8g fat, 7g fiber.

18. Berry and Spinach Power Smoothie

A simple and refreshing smoothie that is packed with antioxidants, vitamins, and minerals.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 cup non-fat plain Greek yogurt
• 1 cup fresh spinach
• ½ cup mixed frozen berries
• 1 tablespoon ground flaxseed
• ½ cup water or unsweetened almond milk

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

Nutritional Information (approximate): 280 calories, 25g protein, 25g carbs, 8g fat, 9g fiber.

Lunch Recipes

1. Grilled Chicken Salad with Avocado and Quinoa

This vibrant and filling salad is packed with protein, fiber, and healthy fats, making it a perfect lunchtime meal.

• Prep time: 15 minutes
• Cook time: 20 minutes
• Servings: 2

Ingredients:

• 6 ounces boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1 cup cooked quinoa, cooled
• 4 cups mixed greens
• 1 ripe avocado, sliced
• ½ cup cherry tomatoes, halved
• ¼ cup cucumber, sliced
• 2 tablespoons lemon vinaigrette
• Salt and pepper to taste

Instructions:

1. Season the chicken breast with salt and pepper. Grill or pan-sear the chicken for 6-8 minutes per side, or until cooked through. Let it rest for a few minutes before slicing.
2. In a large bowl, combine the mixed greens, quinoa, cherry tomatoes, and cucumber.
3. Top the salad with the sliced grilled chicken and avocado.
4. Drizzle with lemon vinaigrette and toss to combine.

Nutritional Information (approximate per serving): 450 calories, 35g protein, 30g carbs, 20g fat, 10g fiber.

2. Hearty Lentil Soup

A warm and comforting soup that is packed with plant-based protein and fiber. Make a large batch to enjoy for lunch throughout the week.

• Prep time: 15 minutes
• Cook time: 45 minutes
• Servings: 6

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups low-sodium vegetable broth
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste. Serve with a slice of whole-grain bread.

Nutritional Information (approximate per serving): 250 calories, 15g protein, 40g carbs, 3g fat, 15g fiber.

3. Greek Yogurt Tuna Salad Lettuce Wraps

A lighter and healthier version of a classic tuna salad, using Greek yogurt instead of mayonnaise.

• Prep time: 10 minutes
• Servings: 2

Ingredients:

• 1 (5-ounce) can tuna in water, drained
• ½ cup non-fat plain Greek yogurt
• ¼ cup chopped celery
• 2 tablespoons chopped red onion
• 1 tablespoon chopped fresh dill
• 4-6 large lettuce leaves (butter, romaine, or iceberg)
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the tuna, Greek yogurt, celery, red onion, and dill.
2. Mix until well combined. Season with salt and pepper.
3. Spoon the tuna salad into the lettuce leaves and serve immediately.

Nutritional Information (approximate per serving): 200 calories, 25g protein, 8g carbs, 6g fat, 2g fiber.

4. Chickpea and Vegetable Stir-Fry

A quick and easy stir-fry that is loaded with plant-based protein and colorful vegetables.

• Prep time: 15 minutes
• Cook time: 10 minutes
• Servings: 2

Ingredients:

• 1 tablespoon sesame oil
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 1 (15-ounce) can chickpeas, rinsed and drained
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey or maple syrup
• 1 clove garlic, minced
• 1 teaspoon grated fresh ginger
• Cooked brown rice or quinoa for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, honey, garlic, and ginger.
2. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the broccoli, bell pepper, and snap peas and stir-fry for 5-7 minutes, or until tender-crisp.
3. Add the chickpeas and the soy sauce mixture to the skillet. Cook for another 2-3 minutes, or until the sauce has thickened slightly and everything is heated through.
4. Serve the stir-fry over brown rice or quinoa.

Nutritional Information (approximate per serving, without rice/quinoa): 300 calories, 15g protein, 45g carbs, 8g fat, 10g fiber.

5. Salmon and Asparagus Foil Packets

These foil packets are a simple and mess-free way to cook a delicious and healthy lunch. The salmon is a great source of omega-3 fatty acids.

• Prep time: 10 minutes
• Cook time: 20 minutes
• Servings: 2

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 bunch asparagus, trimmed
• 1 lemon, thinly sliced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Tear off two large sheets of aluminum foil. Divide the asparagus between the two sheets.
3. Place a salmon fillet on top of the asparagus on each sheet.
4. In a small bowl, whisk together the olive oil, garlic, and oregano. Drizzle the mixture over the salmon and asparagus.
5. Season with salt and pepper and top with lemon slices.
6. Fold the foil over the salmon and asparagus to create a sealed packet.
7. Place the foil packets on a baking sheet and bake for 15-20 minutes, or until the salmon is cooked through.

Nutritional Information (approximate per serving): 450 calories, 35g protein, 10g carbs, 30g fat, 5g fiber.

6. Black Bean Burgers on Whole-Wheat Buns

Homemade black bean burgers are a delicious and satisfying vegetarian lunch option. They are packed with protein and fiber.

• Prep time: 15 minutes
• Cook time: 10 minutes
• Servings: 4 burgers

Ingredients:

• 1 (15-ounce) can black beans, rinsed and drained
• ½ cup breadcrumbs
• ¼ cup chopped onion
• 1 clove garlic, minced
• 1 teaspoon cumin
• ½ teaspoon chili powder
• 4 whole-wheat buns
• Toppings: lettuce, tomato, onion, avocado

Instructions:

1. In a medium bowl, mash the black beans with a fork until they are partially broken down.
2. Stir in the breadcrumbs, onion, garlic, cumin, and chili powder. Mix until well combined.
3. Form the mixture into 4 patties.
4. Heat a lightly oiled skillet over medium heat. Cook the burgers for 4-5 minutes per side, or until heated through and lightly browned.
5. Serve the burgers on whole-wheat buns with your favorite toppings.

Nutritional Information (approximate per burger, without toppings): 250 calories, 15g protein, 40g carbs, 4g fat, 10g fiber.

7. Turkey and Avocado Wrap

A simple and satisfying wrap that is perfect for a quick and easy lunch. The turkey provides lean protein, while the avocado adds healthy fats.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• 1 large whole-wheat tortilla
• 3-4 slices of low-sodium deli turkey
• ¼ ripe avocado, sliced
• ¼ cup shredded carrots
• A handful of fresh spinach
• 1 tablespoon hummus

Instructions:

1. Spread the hummus evenly over the tortilla.
2. Layer the turkey slices, avocado, shredded carrots, and spinach on top.
3. Roll up the tortilla tightly and slice in half.

Nutritional Information (approximate): 350 calories, 25g protein, 35g carbs, 15g fat, 8g fiber.

8. Mason Jar Salad with Chickpeas and Feta

This make-ahead salad is perfect for meal prepping. The dressing stays at the bottom of the jar, keeping the greens fresh and crisp until you’re ready to eat.

• Prep time: 15 minutes
• Servings: 1

Ingredients:

• 2 tablespoons lemon vinaigrette
• ½ cup canned chickpeas, rinsed and drained
• ¼ cup crumbled feta cheese
• ¼ cup chopped cucumber
• 2 tablespoons chopped red onion
• 2 cups mixed greens

Instructions:

1. Pour the lemon vinaigrette into the bottom of a Mason jar.
2. Layer the remaining ingredients in the following order: chickpeas, cucumber, red onion, feta cheese, and mixed greens.
3. Seal the jar and refrigerate for up to 3 days.
4. When ready to eat, shake the jar to distribute the dressing and pour the salad into a bowl.

Nutritional Information (approximate): 300 calories, 15g protein, 30g carbs, 14g fat, 8g fiber.

9. Shrimp and Orzo Salad with Lemon and Dill

A light and refreshing salad that is perfect for a warm day. The shrimp provides a good source of lean protein.

• Prep time: 15 minutes
• Cook time: 10 minutes
• Servings: 2

Ingredients:

• ½ cup orzo
• 6 ounces cooked shrimp, peeled and deveined
• ½ cup cherry tomatoes, halved
• ¼ cup chopped cucumber
• 2 tablespoons chopped fresh dill
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Cook the orzo according to package directions. Drain and rinse with cold water.
2. In a large bowl, combine the cooked orzo, shrimp, cherry tomatoes, and cucumber.
3. In a small bowl, whisk together the lemon juice, olive oil, and dill. Season with salt and pepper.
4. Pour the dressing over the salad and toss to combine.

Nutritional Information (approximate per serving): 350 calories, 25g protein, 40g carbs, 10g fat, 5g fiber.

10. Chicken and White Bean Chili

A hearty and flavorful chili that is packed with protein from chicken and white beans.

• Prep time: 15 minutes
• Cook time: 30 minutes
• Servings: 4

Ingredients:

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 (4-ounce) can diced green chiles
• 2 cups low-sodium chicken broth
• 1 teaspoon cumin
• ½ teaspoon chili powder
• Toppings: plain Greek yogurt, chopped cilantro, avocado

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chicken and cook until browned on all sides.
2. Add the onion and cook until softened, about 5 minutes.
3. Stir in the garlic, cumin, and chili powder and cook for another minute until fragrant.
4. Add the cannellini beans, diced tomatoes, green chiles, and chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
5. Serve the chili hot with your favorite toppings.

Nutritional Information (approximate per serving): 350 calories, 35g protein, 30g carbs, 8g fat, 8g fiber.

11. Stuffed Bell Peppers with Quinoa and Black Beans

A colorful and nutritious vegetarian meal that is perfect for a satisfying lunch.

• Prep time: 15 minutes
• Cook time: 30 minutes
• Servings: 4

Ingredients:

• 4 large bell peppers, any color
• 1 cup cooked quinoa
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn, fresh or frozen
• ½ cup salsa
• 1 teaspoon cumin
• ½ cup shredded low-fat cheddar or Monterey Jack cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut the bell peppers in half lengthwise and remove the seeds and membranes.
3. In a medium bowl, combine the cooked quinoa, black beans, corn, salsa, and cumin.
4. Spoon the quinoa mixture into the bell pepper halves.
5. Place the stuffed peppers in a baking dish and top with the shredded cheese.
6. Bake for 25-30 minutes, or until the peppers are tender and the cheese is melted and bubbly.

Nutritional Information (approximate per serving): 300 calories, 15g protein, 50g carbs, 6g fat, 12g fiber.

12. Edamame and Corn Salad with Cilantro-Lime Dressing

A refreshing and crunchy salad that is full of plant-based protein and fiber.

• Prep time: 15 minutes
• Servings: 2

Ingredients:

• 1 cup shelled edamame, cooked
• 1 cup corn, fresh or frozen and thawed
• ½ red bell pepper, diced
• ¼ cup chopped red onion
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the edamame, corn, red bell pepper, and red onion.
2. In a small bowl, whisk together the cilantro, lime juice, and olive oil. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.

Nutritional Information (approximate per serving): 280 calories, 15g protein, 30g carbs, 12g fat, 8g fiber.

13. Curried Chickpea Salad Sandwich

A flavorful and exotic twist on a classic chickpea salad sandwich, this recipe is both delicious and packed with plant-based protein.

• Prep time: 15 minutes
• Servings: 2

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• ¼ cup plain Greek yogurt
• 2 tablespoons chopped celery
• 2 tablespoons raisins or chopped dates
• 1 tablespoon chopped red onion
• 1 teaspoon curry powder
• 4 slices whole-wheat bread
• Lettuce leaves

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they are partially broken down.
2. Stir in the Greek yogurt, celery, raisins, red onion, and curry powder. Mix until well combined.
3. Serve the chickpea salad on whole-wheat bread with lettuce leaves.

Nutritional Information (approximate per serving): 380 calories, 18g protein, 60g carbs, 7g fat, 12g fiber.

14. Leftover Roast Chicken and Veggie Bowl

A simple and efficient way to use up leftover roast chicken and vegetables for a quick and healthy lunch.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• 4 ounces leftover roast chicken, shredded
• 1 cup leftover roasted vegetables (broccoli, carrots, Brussels sprouts)
• ½ cup cooked quinoa or brown rice
• 1 tablespoon balsamic vinaigrette

Instructions:

1. In a bowl, combine the shredded chicken, roasted vegetables, and quinoa or brown rice.
2. Drizzle with balsamic vinaigrette and toss to combine.
3. The bowl can be enjoyed cold or warmed up in the microwave.

Nutritional Information (approximate): 400 calories, 30g protein, 35g carbs, 15g fat, 8g fiber.

15. Mediterranean Tuna-Stuffed Avocado

A low-carb, high-protein lunch that is full of flavor and healthy fats.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• 1 ripe avocado, halved and pitted
• 1 (3-ounce) can tuna in water, drained
• 2 tablespoons chopped cucumber
• 2 tablespoons chopped red onion
• 1 tablespoon chopped Kalamata olives
• 1 tablespoon crumbled feta cheese
• 1 tablespoon lemon juice

Instructions:

1. Scoop out a small amount of the avocado flesh from each half to create a larger well.
2. In a small bowl, combine the tuna, cucumber, red onion, olives, and feta cheese.
3. Stir in the lemon juice and the scooped-out avocado flesh.
4. Spoon the tuna mixture into the avocado halves.

Nutritional Information (approximate): 350 calories, 20g protein, 15g carbs, 25g fat, 10g fiber.

16. Chicken and Veggie Skewers with Peanut Dipping Sauce

These colorful and flavorful skewers are perfect for a fun and healthy lunch. They can be grilled, baked, or pan-seared.

• Prep time: 20 minutes
• Cook time: 15 minutes
• Servings: 2

Ingredients:

• 6 ounces boneless, skinless chicken breast, cut into 1-inch cubes
• 1 cup mixed vegetables, cut into 1-inch pieces (bell peppers, zucchini, red onion)
• 1 tablespoon olive oil
• For the peanut sauce: 2 tablespoons peanut butter, 1 tablespoon low-sodium soy sauce, 1 tablespoon lime juice, 1-2 tablespoons water

Instructions:

1. Thread the chicken and vegetables onto skewers.
2. Brush the skewers with olive oil and season with salt and pepper.
3. Grill, bake at 400°F (200°C), or pan-sear the skewers for 10-15 minutes, or until the chicken is cooked through.
4. While the skewers are cooking, whisk together the peanut sauce ingredients in a small bowl.
5. Serve the skewers with the peanut dipping sauce.

Nutritional Information (approximate per serving): 400 calories, 30g protein, 15g carbs, 22g fat, 5g fiber.

17. Quinoa Salad with Roasted Sweet Potatoes and Kale

A nutrient-dense and satisfying salad that is perfect for a healthy and flavorful lunch.

• Prep time: 15 minutes
• Cook time: 25 minutes
• Servings: 2

Ingredients:

• 1 medium sweet potato, peeled and diced
• 1 tablespoon olive oil
• 1 cup cooked quinoa, cooled
• 2 cups chopped kale, stems removed
• ¼ cup crumbled goat cheese
• ¼ cup toasted pecans
• 2 tablespoons balsamic vinaigrette

Instructions:

1. Preheat oven to 400°F (200°C). Toss the diced sweet potato with olive oil and roast for 20-25 minutes, or until tender.
2. In a large bowl, combine the cooked quinoa, kale, roasted sweet potatoes, goat cheese, and pecans.
3. Drizzle with balsamic vinaigrette and toss to combine.

Nutritional Information (approximate per serving): 450 calories, 18g protein, 50g carbs, 20g fat, 10g fiber.

18. Spicy Tuna and White Bean Salad

A zesty and protein-packed salad that requires no cooking. It’s a great option for a quick and easy lunch.

• Prep time: 10 minutes
• Servings: 2

Ingredients:

• 1 (5-ounce) can tuna in water, drained
• 1 (15-ounce) can cannellini beans, rinsed and drained
• ½ cup chopped celery
• ¼ cup chopped red onion
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• ¼ teaspoon red pepper flakes
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the tuna, cannellini beans, celery, and red onion.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and red pepper flakes.
3. Pour the dressing over the tuna and bean mixture and toss to combine.
4. Season with salt and pepper to taste.

Nutritional Information (approximate per serving): 350 calories, 25g protein, 35g carbs, 12g fat, 10g fiber.

Dinner Recipes

1. Baked Salmon with Roasted Asparagus and Sweet Potatoes

This one-pan meal is not only easy to clean up but also packed with heart-healthy omega-3 fatty acids from the salmon and complex carbohydrates from the sweet potatoes.

• Prep time: 15 minutes
• Cook time: 25 minutes
• Servings: 2

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 large sweet potato, cut into 1-inch cubes
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 1 teaspoon dried herbs (rosemary, thyme, or oregano)
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F (200°C). On a large baking sheet, toss the sweet potato cubes with 1 tablespoon of olive oil, salt, and pepper. Roast for 15 minutes.
2. Add the asparagus to the baking sheet, drizzle with the remaining olive oil, and toss to coat. Place the salmon fillets on the baking sheet and season with dried herbs, salt, and pepper.
3. Bake for another 10-12 minutes, or until the salmon is cooked through and the vegetables are tender.
4. Serve with lemon wedges.

Nutritional Information (approximate per serving): 500 calories, 40g protein, 35g carbs, 22g fat, 8g fiber.

2. Chicken and Vegetable Skewers with Brown Rice

These colorful and flavorful skewers are a fun and healthy dinner option. They can be grilled or baked.

• Prep time: 20 minutes
• Cook time: 15 minutes
• Servings: 4

Ingredients:

• 1 pound boneless, skinless chicken breast, cut into 1-inch cubes
• 2 bell peppers (any color), cut into 1-inch pieces
• 1 red onion, cut into 1-inch pieces
• 1 zucchini, cut into 1-inch pieces
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Cooked brown rice for serving

Instructions:

1. In a large bowl, toss the chicken cubes with olive oil, paprika, and garlic powder.
2. Thread the chicken and vegetables onto skewers, alternating between them.
3. Grill or bake at 400°F (200°C) for 12-15 minutes, turning occasionally, until the chicken is cooked through.
4. Serve the skewers over a bed of brown rice.

Nutritional Information (approximate per serving, without rice): 350 calories, 35g protein, 15g carbs, 16g fat, 5g fiber.

3. Turkey Meatballs with Zucchini Noodles

A lighter and healthier alternative to traditional spaghetti and meatballs, this dish uses zucchini noodles and lean turkey meatballs.

• Prep time: 20 minutes
• Cook time: 25 minutes
• Servings: 4

Ingredients:

• 1 pound lean ground turkey
• ½ cup whole-wheat breadcrumbs
• ¼ cup chopped parsley
• 1 egg, lightly beaten
• 2 cloves garlic, minced
• 4 medium zucchini, spiralized
• 1 (24-ounce) jar low-sodium marinara sauce
• Grated Parmesan cheese for serving (optional)

Instructions:

1. In a large bowl, combine the ground turkey, breadcrumbs, parsley, egg, and garlic. Mix until just combined and form into 1-inch meatballs.
2. In a large skillet, brown the meatballs on all sides. Add the marinara sauce, bring to a simmer, and cook for 15-20 minutes, or until the meatballs are cooked through.
3. While the meatballs are cooking, sauté the zucchini noodles in a separate skillet for 3-5 minutes, or until tender-crisp.
4. Serve the meatballs and sauce over the zucchini noodles, with a sprinkle of Parmesan cheese if desired.

Nutritional Information (approximate per serving): 400 calories, 35g protein, 25g carbs, 18g fat, 8g fiber.

4. Black Bean and Corn Salsa Stuffed Chicken

A flavorful and satisfying dish that is surprisingly easy to make. The chicken is stuffed with a delicious black bean and corn salsa.

• Prep time: 15 minutes
• Cook time: 25 minutes
• Servings: 4

Ingredients:

• 4 (6-ounce) boneless, skinless chicken breasts
• 1 cup black bean and corn salsa
• 1 teaspoon chili powder
• 1 teaspoon cumin
• ½ cup shredded low-fat Monterey Jack cheese

Instructions:

1. Preheat oven to 400°F (200°C).
2. Cut a pocket into the side of each chicken breast.
3. In a small bowl, combine the black bean and corn salsa with the chili powder and cumin.
4. Stuff each chicken breast with the salsa mixture and top with shredded cheese.
5. Place the stuffed chicken breasts in a baking dish and bake for 20-25 minutes, or until the chicken is cooked through.

Nutritional Information (approximate per serving): 400 calories, 45g protein, 20g carbs, 15g fat, 6g fiber.

5. Lentil Shepherd’s Pie with Sweet Potato Topping

A hearty and comforting vegetarian shepherd’s pie that is packed with plant-based protein and topped with a nutritious sweet potato mash.

• Prep time: 20 minutes
• Cook time: 40 minutes
• Servings: 6

Ingredients:

• 2 large sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1 tablespoon tomato paste
• 1 teaspoon dried thyme

Instructions:

1. Preheat oven to 375°F (190°C).
2. Boil the sweet potatoes until tender, then mash with a splash of milk or broth until smooth.
3. In a large skillet, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
4. Add the garlic and cook for another minute. Stir in the lentils, vegetable broth, tomato paste, and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender and the mixture has thickened.
5. Pour the lentil mixture into a baking dish and top with the mashed sweet potatoes.
6. Bake for 15-20 minutes, or until the topping is lightly browned and the filling is bubbly.

Nutritional Information (approximate per serving): 350 calories, 18g protein, 55g carbs, 4g fat, 18g fiber.

6. Shrimp Scampi with Whole-Wheat Pasta and Broccoli

A classic shrimp scampi made healthier with the addition of whole-wheat pasta and broccoli.

• Prep time: 15 minutes
• Cook time: 20 minutes
• Servings: 4

Ingredients:

• 8 ounces whole-wheat spaghetti
• 1 pound large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• ¼ teaspoon red pepper flakes
• 1 cup broccoli florets
• ½ cup dry white wine or low-sodium chicken broth
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley

Instructions:

1. Cook the spaghetti according to package directions. Add the broccoli florets to the boiling water during the last 3 minutes of cooking.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes and cook for 1 minute until fragrant.
3. Add the shrimp and cook for 2-3 minutes per side, or until pink and cooked through.
4. Add the white wine or broth and lemon juice to the skillet and bring to a simmer.
5. Drain the pasta and broccoli and add it to the skillet with the shrimp. Toss to combine and garnish with fresh parsley.

Nutritional Information (approximate per serving): 450 calories, 30g protein, 55g carbs, 12g fat, 8g fiber.

7. Lemon Herb Baked Cod with Roasted Vegetables

Cod is a mild, flaky white fish that is low in fat and a good source of protein. This simple baked dish is full of flavor and easy to prepare.

• Prep time: 15 minutes
• Cook time: 20 minutes
• Servings: 2

Ingredients:

• 2 (6-ounce) cod fillets
• 1 bunch of broccoli, cut into florets
• 1 red bell pepper, sliced
• 1 tablespoon olive oil
• 1 lemon, thinly sliced
• 2 cloves garlic, minced
• 1 teaspoon dried dill
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the broccoli and bell pepper with olive oil, salt, and pepper.
3. Place the cod fillets on the baking sheet with the vegetables. Season the cod with garlic, dill, salt, and pepper, and top with lemon slices.
4. Bake for 15-20 minutes, or until the cod is cooked through and the vegetables are tender.

Nutritional Information (approximate per serving): 350 calories, 40g protein, 15g carbs, 14g fat, 6g fiber.

8. Turkey Chili

A leaner version of a classic chili, this recipe uses ground turkey instead of beef for a lower-fat, high-protein meal.

• Prep time: 15 minutes
• Cook time: 45 minutes
• Servings: 6

Ingredients:

• 1 pound lean ground turkey
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (28-ounce) can crushed tomatoes
• 2 tablespoons chili powder
• 1 teaspoon cumin

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the ground turkey and cook until browned.
2. Add the onion and cook until softened. Stir in the garlic and cook for another minute.
3. Add the kidney beans, black beans, crushed tomatoes, chili powder, and cumin. Bring to a boil, then reduce heat and simmer for at least 30 minutes.
4. Serve hot with your favorite chili toppings.

Nutritional Information (approximate per serving): 300 calories, 25g protein, 35g carbs, 7g fat, 12g fiber.

9. Chicken and Broccoli Stir-Fry

A quick and easy stir-fry that is perfect for a busy weeknight. It’s packed with protein and vegetables.

• Prep time: 15 minutes
• Cook time: 15 minutes
• Servings: 4

Ingredients:

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon sesame oil
• 4 cups broccoli florets
• 1 red bell pepper, sliced
• For the sauce: ¼ cup low-sodium soy sauce, 2 tablespoons honey, 1 tablespoon cornstarch, 2 cloves garlic, minced

Instructions:

1. In a small bowl, whisk together the sauce ingredients.
2. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the chicken and cook until browned.
3. Add the broccoli and bell pepper and stir-fry for 5-7 minutes, or until tender-crisp.
4. Pour the sauce over the chicken and vegetables and cook for another 2-3 minutes, or until the sauce has thickened.
5. Serve immediately over brown rice or quinoa.

Nutritional Information (approximate per serving, without rice/quinoa): 350 calories, 35g protein, 25g carbs, 12g fat, 6g fiber.

10. Stuffed Acorn Squash with Turkey and Cranberries

A festive and flavorful dish that is perfect for a cozy dinner. The acorn squash is stuffed with a savory mixture of ground turkey, cranberries, and pecans.

• Prep time: 20 minutes
• Cook time: 1 hour
• Servings: 4

Ingredients:

• 2 acorn squash, halved and seeded
• 1 pound lean ground turkey
• 1 tablespoon olive oil
• 1 onion, chopped
• 1 celery stalk, chopped
• ½ cup dried cranberries
• ½ cup chopped pecans
• 1 teaspoon dried sage

Instructions:

1. Preheat oven to 400°F (200°C). Place the acorn squash halves cut-side down on a baking sheet and roast for 30-40 minutes, or until tender.
2. While the squash is roasting, heat the olive oil in a skillet over medium heat. Add the ground turkey and cook until browned. Add the onion and celery and cook until softened.
3. Stir in the cranberries, pecans, and sage. Cook for another 5 minutes.
4. Once the squash is tender, flip it over and fill each half with the turkey mixture.
5. Return to the oven and bake for another 10-15 minutes.

Nutritional Information (approximate per serving): 450 calories, 30g protein, 40g carbs, 20g fat, 10g fiber.

11. One-Pan Lemon Herb Chicken and Veggies

A simple and delicious one-pan meal that is perfect for a busy weeknight. The chicken and vegetables are roasted together with lemon and herbs for a fresh and flavorful dinner.

• Prep time: 15 minutes
• Cook time: 30 minutes
• Servings: 4

Ingredients:

• 4 (6-ounce) boneless, skinless chicken breasts
• 1 pound small red potatoes, halved
• 1 bunch of green beans, trimmed
• 2 tablespoons olive oil
• 1 lemon, juiced and zested
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the potatoes with 1 tablespoon of olive oil, salt, and pepper. Roast for 15 minutes.
3. In a small bowl, whisk together the remaining olive oil, lemon juice, lemon zest, garlic, oregano, and thyme.
4. Add the chicken breasts and green beans to the baking sheet with the potatoes. Pour the lemon herb mixture over the chicken and vegetables and toss to coat.
5. Bake for another 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.

Nutritional Information (approximate per serving): 450 calories, 40g protein, 35g carbs, 16g fat, 7g fiber.

12. Spicy Black Bean Soup

A hearty and flavorful soup that is packed with plant-based protein and fiber. It’s a great option for a warm and satisfying dinner.

• Prep time: 10 minutes
• Cook time: 30 minutes
• Servings: 6

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 (15-ounce) cans black beans, rinsed and drained
• 4 cups low-sodium vegetable broth
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ¼ teaspoon cayenne pepper (or more to taste)
• Toppings: plain Greek yogurt, chopped cilantro, avocado

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened.
2. Stir in the garlic and cook for another minute.
3. Add the black beans, vegetable broth, diced tomatoes, chili powder, cumin, and cayenne pepper. Bring to a boil, then reduce heat and simmer for at least 20 minutes.
4. Use an immersion blender to partially blend the soup, leaving some texture.
5. Serve hot with your favorite toppings.

Nutritional Information (approximate per serving): 250 calories, 15g protein, 40g carbs, 3g fat, 15g fiber.

13. Chicken Piccata with Capers and Lemon

A light and elegant dish, this chicken piccata is full of bright, zesty flavor. It’s a healthier take on a classic Italian-American dish.

• Prep time: 10 minutes
• Cook time: 20 minutes
• Servings: 4

Ingredients:

• 4 (4-ounce) boneless, skinless chicken breasts, pounded thin
• 2 tablespoons whole-wheat flour
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• ½ cup low-sodium chicken broth
• ¼ cup lemon juice
• 2 tablespoons capers, drained
• 2 tablespoons chopped fresh parsley

Instructions:

1. Season the chicken with salt and pepper and dredge in the whole-wheat flour.
2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook for 3-4 minutes per side, or until golden brown and cooked through. Remove the chicken from the skillet.
3. Add the garlic to the skillet and cook for 30 seconds until fragrant. Add the chicken broth, lemon juice, and capers. Bring to a simmer and cook for 2-3 minutes, scraping up any browned bits from the bottom of the skillet.
4. Return the chicken to the skillet and spoon the sauce over the top. Garnish with fresh parsley.

Nutritional Information (approximate per serving): 300 calories, 35g protein, 10g carbs, 12g fat, 2g fiber.

14. Sheet Pan Fajitas with Chicken and Bell Peppers

A simple and flavorful one-pan meal that is perfect for a busy weeknight. The chicken and vegetables are roasted together with fajita seasoning for a delicious and healthy dinner.

• Prep time: 15 minutes
• Cook time: 25 minutes
• Servings: 4

Ingredients:

• 1 pound boneless, skinless chicken breast, sliced
• 2 bell peppers (any color), sliced
• 1 onion, sliced
• 1 tablespoon olive oil
• 1 packet of low-sodium fajita seasoning
• Whole-wheat tortillas and your favorite fajita toppings for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the chicken, bell peppers, and onion with olive oil and fajita seasoning.
3. Spread the mixture in a single layer on the baking sheet.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
5. Serve in whole-wheat tortillas with your favorite toppings.

Nutritional Information (approximate per serving, without tortillas/toppings): 300 calories, 30g protein, 15g carbs, 12g fat, 5g fiber.

15. Vegan Lentil Loaf

A hearty and satisfying vegetarian meatloaf alternative that is packed with plant-based protein and flavor.

• Prep time: 20 minutes
• Cook time: 1 hour
• Servings: 6

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, grated
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 ½ cups cooked brown or green lentils
• 1 cup whole-wheat breadcrumbs
• ½ cup chopped walnuts
• 2 tablespoons tomato paste
• 1 tablespoon soy sauce
• 1 teaspoon dried thyme
• For the glaze: ¼ cup ketchup, 1 tablespoon maple syrup, 1 tablespoon apple cider vinegar

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
3. Add the garlic and cook for another minute. Remove from heat.
4. In a large bowl, combine the cooked lentils, breadcrumbs, walnuts, tomato paste, soy sauce, and thyme with the cooked vegetables.
5. Press the mixture into a lightly greased loaf pan.
6. In a small bowl, whisk together the glaze ingredients and spread it over the top of the loaf.
7. Bake for 50-60 minutes, or until the loaf is firm and the glaze is caramelized.

Nutritional Information (approximate per serving): 350 calories, 18g protein, 45g carbs, 12g fat, 12g fiber.

16. Poached Cod in Tomato Broth

A light and flavorful dish, this poached cod is cooked in a simple tomato broth with herbs and garlic. It’s a quick and healthy dinner option.

• Prep time: 10 minutes
• Cook time: 20 minutes
• Servings: 2

Ingredients:

• 2 (6-ounce) cod fillets
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 (14.5-ounce) can diced tomatoes, undrained
• ½ cup low-sodium vegetable broth
• 1 teaspoon dried oregano
• Pinch of red pepper flakes
• Fresh basil for garnish

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the garlic and cook for 1 minute until fragrant.
2. Add the diced tomatoes, vegetable broth, oregano, and red pepper flakes. Bring to a simmer and cook for 10 minutes.
3. Season the cod fillets with salt and pepper and place them in the skillet with the tomato broth.
4. Cover and cook for 8-10 minutes, or until the cod is cooked through and flakes easily with a fork.
5. Garnish with fresh basil before serving.

Nutritional Information (approximate per serving): 300 calories, 35g protein, 15g carbs, 10g fat, 4g fiber.

17. Chicken and White Bean Enchiladas

A healthier take on a Mexican classic, these enchiladas are filled with chicken and white beans and topped with a green enchilada sauce.

• Prep time: 20 minutes
• Cook time: 25 minutes
• Servings: 4

Ingredients:

• 2 cups cooked, shredded chicken
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 cup green enchilada sauce
• 8 small whole-wheat tortillas
• ½ cup shredded low-fat Monterey Jack cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine the shredded chicken and cannellini beans.
3. Spread a thin layer of enchilada sauce in the bottom of a baking dish.
4. Warm the tortillas to make them pliable. Fill each tortilla with the chicken and bean mixture, roll it up, and place it seam-side down in the baking dish.
5. Pour the remaining enchilada sauce over the tortillas and top with shredded cheese.
6. Bake for 20-25 minutes, or until the enchiladas are heated through and the cheese is melted and bubbly.

Nutritional Information (approximate per serving): 400 calories, 35g protein, 45g carbs, 10g fat, 10g fiber.

18. Tofu and Vegetable Curry

A fragrant and flavorful curry that is packed with plant-based protein and a variety of vegetables.

• Prep time: 15 minutes
• Cook time: 25 minutes
• Servings: 4

Ingredients:

• 1 (14-ounce) block extra-firm tofu, pressed and cut into 1-inch cubes
• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 (13.5-ounce) can light coconut milk
• 4 cups mixed vegetables (broccoli, carrots, bell peppers, snap peas)
• Cooked brown rice or quinoa for serving

Instructions:

1. In a large skillet, heat the coconut oil over medium-high heat. Add the tofu and cook until golden brown on all sides. Remove the tofu from the skillet.
2. Add the onion to the skillet and cook until softened. Stir in the garlic and curry powder and cook for another minute.
3. Add the coconut milk and bring to a simmer. Add the mixed vegetables and cook for 10-15 minutes, or until tender.
4. Return the tofu to the skillet and cook for another 2-3 minutes to heat through.
5. Serve the curry over brown rice or quinoa.

Nutritional Information (approximate per serving, without rice/quinoa): 350 calories, 20g protein, 25g carbs, 20g fat, 8g fiber.

Snack Recipes

1. Roasted Chickpeas

A crunchy and savory snack that is a great alternative to chips. Chickpeas are a good source of plant-based protein and fiber.

• Prep time: 5 minutes
• Cook time: 20-25 minutes
• Servings: 4

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pat the chickpeas dry with a paper towel. In a bowl, toss the chickpeas with olive oil, paprika, garlic powder, salt, and pepper.
3. Spread the chickpeas in a single layer on a baking sheet.
4. Roast for 20-25 minutes, or until crispy.

Nutritional Information (approximate per serving): 150 calories, 6g protein, 20g carbs, 5g fat, 5g fiber.

2. Hard-Boiled Eggs

A simple and classic high-protein snack. Hard-boiled eggs are easy to prepare in advance and take on the go.

• Prep time: 2 minutes
• Cook time: 15 minutes
• Servings: 1 egg

Ingredients:

• 1 large egg

Instructions:

1. Place the egg in a saucepan and cover with cold water.
2. Bring the water to a boil, then turn off the heat, cover the pan, and let it sit for 10-12 minutes.
3. Drain the hot water and run cold water over the egg to cool it down.

Nutritional Information (approximate per egg): 78 calories, 6g protein, 1g carbs, 5g fat, 0g fiber.

3. Greek Yogurt with Berries

A creamy and refreshing snack that is packed with protein and antioxidants.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 cup non-fat plain Greek yogurt
• ½ cup mixed berries (fresh or frozen)

Instructions:

1. Spoon the Greek yogurt into a bowl.
2. Top with the mixed berries.

Nutritional Information (approximate): 150 calories, 20g protein, 15g carbs, 0g fat, 4g fiber.

4. Edamame with Sea Salt

Edamame (young soybeans) are a fantastic source of plant-based protein and fiber. They can be enjoyed warm or cold.

• Prep time: 2 minutes
• Cook time: 5 minutes
• Servings: 1

Ingredients:

• 1 cup frozen shelled edamame
• Pinch of sea salt

Instructions:

1. Cook the edamame according to package directions (usually by boiling or steaming for a few minutes).
2. Drain the edamame and sprinkle with sea salt.

Nutritional Information (approximate): 190 calories, 17g protein, 15g carbs, 8g fat, 8g fiber.

5. Cottage Cheese with Sliced Peaches

Cottage cheese is an excellent source of casein protein, which digests slowly and helps you feel full for longer. Paired with fresh peaches, it’s a delicious and satisfying snack.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 cup low-fat cottage cheese
• 1 medium peach, sliced

Instructions:

1. Spoon the cottage cheese into a bowl.
2. Top with the sliced peaches.

Nutritional Information (approximate): 220 calories, 28g protein, 20g carbs, 3g fat, 3g fiber.

6. Apple Slices with Peanut Butter

A classic and simple snack that provides a good balance of protein, healthy fats, and fiber.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 medium apple, sliced
• 2 tablespoons natural peanut butter

Instructions:

1. Slice the apple and serve with the peanut butter for dipping.

Nutritional Information (approximate): 280 calories, 8g protein, 30g carbs, 16g fat, 7g fiber.

7. Turkey and Cheese Roll-Ups

A quick and easy low-carb snack that is packed with protein. Perfect for a savory afternoon pick-me-up.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 3-4 slices of low-sodium deli turkey
• 1-2 slices of low-fat provolone or Swiss cheese

Instructions:

1. Lay the turkey slices flat and place a slice of cheese on top.
2. Roll up the turkey and cheese slices tightly.

Nutritional Information (approximate): 150 calories, 20g protein, 2g carbs, 7g fat, 0g fiber.

8. Handful of Almonds and a Pear

A simple and portable snack that provides a great combination of protein, healthy fats, and fiber to keep you feeling full and satisfied.

• Prep time: 2 minutes
• Servings: 1

Ingredients:

• 1 medium pear
• ¼ cup raw, unsalted almonds

Instructions:

1. Enjoy the pear and almonds together for a balanced and nutritious snack.

Nutritional Information (approximate): 280 calories, 8g protein, 35g carbs, 15g fat, 10g fiber.

9. Hummus with Veggie Sticks

A classic and healthy snack that is a great source of plant-based protein and fiber. The veggie sticks provide a satisfying crunch.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• ¼ cup hummus
• 1 cup mixed vegetable sticks (carrots, celery, bell peppers, cucumber)

Instructions:

1. Serve the hummus with the vegetable sticks for dipping.

Nutritional Information (approximate): 200 calories, 8g protein, 25g carbs, 8g fat, 8g fiber.

10. Protein Smoothie

A quick and easy smoothie that is perfect for a post-workout snack or a midday energy boost.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 scoop vanilla or chocolate protein powder
• 1 cup unsweetened almond milk
• ½ frozen banana
• 1 tablespoon almond butter

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

Nutritional Information (approximate): 300 calories, 25g protein, 20g carbs, 14g fat, 5g fiber.

11. Tuna Salad on Whole-Wheat Crackers

A savory and satisfying snack that is a great source of lean protein and omega-3 fatty acids.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• 1 (3-ounce) can tuna in water, drained
• 2 tablespoons plain Greek yogurt
• 1 tablespoon chopped celery
• 6-8 whole-wheat crackers

Instructions:

1. In a small bowl, combine the tuna, Greek yogurt, and celery. Mix until well combined.
2. Serve the tuna salad on top of the whole-wheat crackers.

Nutritional Information (approximate): 250 calories, 20g protein, 25g carbs, 7g fat, 4g fiber.

12. DIY Trail Mix

A customizable and portable snack that you can tailor to your preferences. This version is designed to be high in protein and healthy fats.

• Prep time: 5 minutes
• Servings: 4 (¼ cup each)

Ingredients:

• ½ cup raw, unsalted almonds
• ½ cup roasted, unsalted peanuts
• ¼ cup pumpkin seeds
• ¼ cup dried cranberries or raisins

Instructions:

1. In a bowl, combine all the ingredients.
2. Store in an airtight container.

Nutritional Information (approximate per serving): 250 calories, 10g protein, 15g carbs, 18g fat, 5g fiber.

13. Savory Yogurt Bowl

A savory twist on a yogurt bowl, this snack is packed with protein and has a unique and delicious flavor profile.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 cup non-fat plain Greek yogurt
• 1 tablespoon olive oil
• 1 tablespoon chopped fresh dill
• Pinch of garlic powder
• Salt and pepper to taste
• Cucumber slices for dipping

Instructions:

1. In a bowl, stir together the Greek yogurt, olive oil, dill, garlic powder, salt, and pepper.
2. Serve with cucumber slices for dipping.

Nutritional Information (approximate): 220 calories, 20g protein, 8g carbs, 14g fat, 1g fiber.

14. Roasted Red Pepper and Walnut Dip with Whole-Wheat Pita

This flavorful and vibrant dip is a great source of healthy fats and plant-based protein.

• Prep time: 10 minutes
• Servings: 4

Ingredients:

• 1 (12-ounce) jar roasted red peppers, drained
• ½ cup toasted walnuts
• 1 clove garlic
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• Whole-wheat pita bread, cut into wedges

Instructions:

1. In a food processor, combine the roasted red peppers, walnuts, garlic, lemon juice, and olive oil.
2. Blend until smooth.
3. Serve the dip with whole-wheat pita wedges.

Nutritional Information (approximate per serving, with 1 pita): 250 calories, 8g protein, 25g carbs, 14g fat, 5g fiber.

15. Mini Quiches with Spinach and Feta

These bite-sized quiches are perfect for a savory and satisfying snack. They can be made in advance and enjoyed throughout the week.

• Prep time: 15 minutes
• Cook time: 20 minutes
• Servings: 12 mini quiches

Ingredients:

• 6 large eggs
• ½ cup milk
• 1 cup chopped fresh spinach
• ½ cup crumbled feta cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a mini muffin tin.
2. In a large bowl, whisk together the eggs and milk. Season with salt and pepper.
3. Stir in the spinach and feta cheese.
4. Pour the egg mixture evenly into the mini muffin cups.
5. Bake for 15-20 minutes, or until the eggs are set.

Nutritional Information (approximate per 2 mini quiches): 150 calories, 12g protein, 3g carbs, 10g fat, 1g fiber.

16. Chocolate Avocado Mousse

A rich and creamy mousse that is surprisingly healthy. The avocado provides healthy fats and a smooth texture, while the cocoa powder offers a decadent chocolate flavor.

• Prep time: 10 minutes
• Servings: 2

Ingredients:

• 1 ripe avocado
• ¼ cup unsweetened cocoa powder
• ¼ cup unsweetened almond milk
• 2 tablespoons maple syrup
• 1 teaspoon vanilla extract
• 1 scoop of chocolate or unflavored protein powder (optional)

Instructions:

1. In a food processor or blender, combine the avocado, cocoa powder, almond milk, maple syrup, and vanilla extract.
2. Blend until smooth and creamy.
3. If using protein powder, add it and blend again until well combined.
4. Divide the mousse into two bowls and serve immediately or chill for later.

Nutritional Information (approximate per serving, without protein powder): 250 calories, 5g protein, 25g carbs, 18g fat, 10g fiber.

17. No-Bake Energy Bites

These energy bites are a perfect on-the-go snack, packed with protein, fiber, and healthy fats to keep you energized.

• Prep time: 15 minutes
• Servings: 12 bites

Ingredients:

• 1 cup rolled oats
• ½ cup peanut butter
• ⅓ cup honey or maple syrup
• ½ cup ground flaxseed
• 1 scoop vanilla protein powder
• 1 tablespoon chia seeds

Instructions:

1. In a medium bowl, combine all the ingredients and mix until well combined.
2. Roll the mixture into 1-inch balls.
3. Store the energy bites in an airtight container in the refrigerator.

Nutritional Information (approximate per bite): 120 calories, 5g protein, 12g carbs, 6g fat, 3g fiber.

18. Smoked Salmon on Cucumber Slices

A light and refreshing snack that is low in carbs and high in protein and healthy fats.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• ½ cucumber, sliced into rounds
• 2 ounces smoked salmon
• 1 tablespoon cream cheese or plain Greek yogurt
• Fresh dill for garnish

Instructions:

1. Spread a small amount of cream cheese or Greek yogurt on each cucumber slice.
2. Top with a small piece of smoked salmon.
3. Garnish with fresh dill.

Nutritional Information (approximate): 150 calories, 12g protein, 5g carbs, 9g fat, 1g fiber.