Diet & Food

If You Struggle To Eat Healthy After 5 P.M., These Easy Dinners Are Game-Changers

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If your 2020 resolution is to shed a few pounds and get healthier, first of all, more power to you. Your next step: setting yourself up for success, which includes making sure you’ve got an arsenal of new healthy dinner recipes to help you lose weight.

I know, I know: It can feel damn near torturous to scrounge up a food after work, especially something that’s healthy and tastes good. But once you have a meal planning playbook, your dinner game is going to improve.

Also, let’s just say you won’t be tempted to order greasy takeout if you already have a delicious, weight-loss friendly meal prepped and ready to go.

These 55 healthy dinner recipes for weight loss each have 500 calories or less, and will leaves you satisfied enough to stave off cravings until breakfast. Eating healthy after 5 p.m. just got so much easier.

1. Rosemary Citrus One Pan Baked Salmon

Lindsay Cotter

Ingredients:

  • 1/3 cup olive oil
  • Pinch of ground pepper
  • 2 Tbsp fresh orange juice
  • 2 Tbsp fresh rosemary, plus 1-2 extra sprigs to garnish
  • 1 Tbsp Lemon juice
  • 1/2 tsp garlic minced
  • 1/4 tsp of grated dried orange peel (divided)
  • Kosher salt or fine sea salt to taste
  • 1 bunch thin asparagus (trimmed) (Or other vegetable of choice)
  • Olive oil or melted butter to drizzle
  • 10–12 ounces sockeye salmon (whole fillet or around 3 fillets)
  • Thinly sliced Orange (5-6)
  • Optional 1/4 tsp lemon pepper
  • Additional Salt/pepper to taste – after baking

Directions:

Per serving: 345 calories, 22 g fat (3 g sat), 25 g protein,10 g carb, 5 g sugars, 3 g fiber

Recipe courtesy of Lindsay Cotter of Cotter Crunch.

2. Mushroom and Black Bean Smothered Burritos

Becca Heyes

Ingredients:

  • 100 g (~ 1/3 cup) white rice
  • 1 Tbsp oil
  • 1 medium onion, sliced or diced
  • 8 medium mushrooms, sliced or diced
  • 2 cloves garlic, minced
  • 2 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 Tbsp tomato puree / paste
  • 145 g (~ 2/3 cup) cooked black beans (~ 3/4 of a standard tin
  • Salt
  • Black pepper
  • 4 large flour tortillas
  • 150 g cheddar cheese, grated (~ 1 1/2 cups when grated)
  • 1 Tbsp pickled jalapeños (I used green), finely chopped
  • 1 Tbsp coriander (cilantro), finely chopped
  • 3 Tbsp sour cream
  • Toppings, to serve (optional): diced tomatoes, diced red onion, black olives, fresh coriander, jalapeños, diced avocado, etc.

Directions:

Per serving: 486 calories, 22 g fat (10.7 g sat), 18.7 g protein, 53 g carb, 665 mg sodium, 3 g sugars, 5.4 g fiber

Recipe courtesy of Becca Heyes of Easy Cheesy Vegetarian.

3. Arroz Con Pollo, Lightened Up

Gina Homolka

Ingredients:

  • 8 skinless chicken thighs
  • 1 Tbsp vinegar
  • 2 tsp Sazon, homemade or Badia Sazon Tropical
  • about 1/2 tsp adobo powder, Goya
  • about 1/2 garlic powder
  • 3 tsp olive oil
  • 1/2 onion
  • 1/4 cup cilantro
  • 3 cloves garlic
  • 5 scallions
  • 2 Tbsp bell pepper
  • 1 medium vine tomato, diced
  • 2 1/2 cups enriched long grain white rice
  • 4 cups water
  • 1 chicken bouillon cube
  • kosher salt to taste, about 2 tsp

Directions:

Per serving: 410 calories, 8 g fat (2 g sat), 33.5 g protein, 47 g carb, 655mg sodium, 0.5 g sugars, 1 g fiber

Recipe courtesy of Gina Homolka of Skinny Taste.

4. Healthy Greek Chicken and Farro Salad

Women’s Health

Ingredients:

    • 1 1/4 cup quick-cooking farro
    • 2 Tbsp olive oil
    • 1/2 small red onion, thinly sliced
    • 4 Tbsp lemon juice
    • Kosher salt and pepper
    • 12 oz boneless, skinless chicken breasts, sliced ½ inch thick
    • 1/4 cup fresh dill, chopped
    • 8 oz grape tomatoes, halved
    • 1/2 seedless cucumber, cut into ½-inch pieces
    • 3 oz baby arugula (about 3 cups)
    • 3 oz feta, crumbled

    Directions:

    1. Cook farro per package directions, then drain, transfer to a large bowl, and toss with 1 Tbsp oil.
    2. Meanwhile, in a bowl, toss onion with 2 Tbsp lemon juice and a pinch of salt. Let sit, tossing twice.
    3. Heat remaining Tbsp oil in a large skillet on medium-high. Season chicken with ¼ tsp each salt and pepper and cook until golden brown, 8 to 10 minutes.
    4. Remove the skillet from heat and stir in remaining 2 Tbsp lemon juice.
    5. Add chicken and any juices to farro along with dill, tomatoes, cucumber, and onion (and their juices); toss to combine. Fold in arugula and feta.

    Per serving: 380 calories, 10 g fat (1.5 g sat), 26 g protein, 198 mg sodium, 44 g carb, 4 g sugar (0 g added sugar), 7 g fiber

    5. Instant Pot Beef and Barley Stew

    Daneille Occhiogrosso Daly

    Ingredients:

    • 1 lb beef chuck, well trimmed, cut into 2-inch pieces
    • 1 Tbsp all-purpose flour
    • 1 Tbsp olive oil
    • 1 large onion, chopped
    • 4 cloves garlic, smashed
    • 8 sprigs thyme, plus leaves for serving
    • Kosher salt and pepper
    • 1 12-oz bottle beer
    • 1/2 medium butternut squash (1 pound), peeled and seeded, cut into 2-inch pieces
    • 3 medium carrots (about 12 ounces), sliced
    • 3 cup no-salt-added beef broth
    • 1 cup pearled barley

    Directions:

    1. Set Instant Pot to sauté. In a medium bowl, toss beef with flour. Add olive oil to Instant Pot, then cook beef until browned on all sides, 5 to 6 minutes. Transfer beef to a plate.
    2. Add onion, garlic, thyme sprigs, and 1/2 teaspoon each salt and pepper and cook, stirring occasionally, until tender, 5 to 6 minutes. Stir in beer. Press cancel.
    3. Return beef to pot along with squash, carrots, beef stock, and barley. Lock the lid and cook on high pressure 16 minutes. Use quick-release method to release pressure. Serve sprinkled with additional thyme if desired.

    Per serving: 485 calories, 9 g fat (2 g sat), 35 g protein, 490 mg sodium, 67 g carb, 13 g fiber

    Recipe courtesy of Good Housekeeping.

    6. Coconut-Lime Marinated Shrimp + Voodles

    Danielle Daly

    Ingredients:

    • 3 limes
    • 3/4 cup light coconut milk
    • 1 tsp low-sodium soy sauce
    • 2 cloves garlic
    • 1 1-inch piece fresh ginger
    • 1 red chile
    • 1 1/2 cup fresh cilantro
    • 2 scallions, thinly sliced, white and green parts separated
    • 1 large, thick carrot
    • 2 medium zucchini
    • 1 red pepper, thinly sliced
    • 1 lb cooked, peeled, deveined shrimp

    Directions:

    Per serving: 225 calories, 5.5 g fat (2.5 g sat), 32 g protein, 415 mg sodium, 14 g carb, 7 g sugars, 3 g fiber

    7. Grilled Watermelon + Steak Salad

    CHELSEA KYLE

    Ingredients:

    • 1 lb sirloin (about 1 inch thick)
    • Kosher salt and pepper
    • 3 Tbsp fresh lemon
    • 2 Tbsp olive oil
    • 2 tsp honey
    • 1/2 small red onion, thinly sliced
    • 1 lb cherry tomatoes, halved
    • 1/2 small seedless watermelon
    • 1 c. fresh mint, leaves torn
    • 1 c. fresh flat-leaf parsley leaves
    • 1 small bunch arugula, thick stems discarded

    Directions:

    Per serving: 361 calories, 18 g fat (4.5 g sat), 28 g protein, 346 mg sodium, 24 g carb, 16 g sugar, 4.5 g fiber

    8. Smashed Pea and Ricotta Pappardelle

    TK

    Ingredients:

    • 12 oz pappardelle
    • 1 1/2 c. frozen peas, thawed
    • 1 tsp lemon zest
    • 1/2 c. part-skim ricotta cheese
    • 1/2 tsp kosher salt
    • 1/2 tsp pepper
    • 1/4 c. chives, chopped

    Directions:

    Per serving: 430 calories, 6.5 g fat (2.5 g sat), 19 g protein, 100 mg sodium, 70 g carbs, 5 g fiber

    9. Grilled Chicken with Smoky Corn Salad

    DANIELLE OCCHIOGROSSO DALY

    Ingredients:

    • 4 6-oz boneless, skinless chicken-breast halves
    • Salt and Pepper
    • 2 limes, halved
    • 4 ears corn, shucked
    • 1/4 c. cilantro, chopped
    • 2 tbsp. chopped green olives
    • 1 oz. Manchego cheese, finely grated
    • 1 1/2 tsp. olive oil
    • 1 tsp. smoked paprika

    Directions:

    Per serving: 355 calories, 13 g fat (3.5 g saturated), 21 g protein, 315 mg sodium, 21 g carb, 2 g fiber

    Recipe courtesy of Good Housekeeping.

    10. White Bean and Tuna Salad with Basil Vinaigrette

    DANIELLE OCCHIOGROSSO DALY

    Ingredients:

    • Kosher salt and pepper
    • 12 oz. green beans, trimmed and halved
    • 1 small shallot, chopped
    • 1 c. lightly packed basil leaves
    • 3 tbsp. olive oil
    • 1 tbsp. red wine vinegar
    • 4 c. torn lettuce
    • 1 15-oz can small white beans, rinsed
    • 2 5-oz cans solid white tuna in water, drained
    • 4 soft-boiled eggs, halved

    Directions:

    Per serving: 340 calories, 16.5 g fat (3 g saturated), 31 g protein, 770 mg sodium, 24 g carb, 8 g fiber

    Recipe courtesy of Good Housekeeping.

    11. Rhubarb and Citrus Salad with Black Pepper Vinaigrette

    DEA / P.BASSANINI

    Ingredients:

    • 2 tbsp. honey
    • 2 tbsp. white wine vinegar
    • 3 stalks rhubarb, trimmed and cut into 1-in. pieces
    • 1/4 c. olive oil
    • Kosher salt and pepper
    • 2 Cara Cara oranges
    • 3 oz. baby spinach (about 4 c.)
    • 2 bunches watercress, thick stems removed
    • 1/4 c. toasted pistachios, chopped
    • 1 oz. ricotta salata, shaved

    Directions:

    Per serving: 280 calories, 19.5 g fat (3.5 g saturated), 5 g protein, 380 mg sodium, 25 g carbohydrate, 4 g fiber

    Recipe courtesy of Good Housekeeping.

    12. Pot Sticker Stir-Fry

    DANIELLE OCCHIOGROSSO DALY

    Ingredients:

    • Package of vegetable pot stickers or pierogies
    • 2 tbsp. hoisin sauce
    • 2 tbsp. fresh lime juice
    • 1 tbsp. water
    • 1 tbsp. vegetable oil
    • 1 red pepper, thinly sliced
    • 1 yellow pepper, thinly sliced
    • 1 tbsp. finely chopped fresh ginger
    • 1 small red onion, thinly sliced
    • 8 oz. snow peas, halved diagonally

    Directions:

    Per serving: 240 calories, 6.5 g fat (0.5 g saturated fat), 7 g protein, 510 mg sodium, 41 g carb, 5 g fiber

    Recipe courtesy of Good Housekeeping.

    13. Grilled Basil Chicken and Zucchini

    DANIELLE OCCHIOGROSSO DALY

    Ingredients:

    • 1 c. white rice
    • 1 lime, plus wedges for serving
    • 2 cloves garlic
    • 1 tbsp. low-sodium soy sauce
    • 1/2 tsp. sugar
    • 1/2 red chile, thinly sliced
    • 4 small zucchini (about 1 1/4 lbs), halved lengthwise
    • 2 tbsp. olive oil, divided
    • Kosher salt and pepper
    • 1 lb. chicken tenders
    • 2 1/2 c. basil, roughly chopped

    Directions:

    Per serving: 400 calories, 10.5 g fat (1.5 g saturated), 29 g protein, 450 mg sodium, 46 g carb, 3 g fiber

    Recipe courtesy of Good Housekeeping.

    14. Chicago-Style Chicken Dogs

    DANIELLE OCCHIOGROSSO DALY

    Ingredients:

    • 2 jarred pepperoncini peppers, thinly sliced, plus 1 Tbsp brine
    • 1 tsp. honey
    • 1 tsp. yellow mustard, plus more for serving
    • 1 tsp. poppy seeds
    • 1/4 small sweet onion, thinly sliced
    • 4 fully cooked chicken sausages
    • 4 hot dog buns
    • 2 small plum tomatoes, sliced into half-moons
    • 4 dill pickle spears
    • 1 small romaine heart, thinly sliced (about 3 cups)

    Directions:

    Per serving: 490 calories, 16 g fat (3 g saturated), 18 g protein, 520 mg sodium, 66 g carb, 6 g fiber

    Recipe courtesy of Good Housekeeping.

    15. Steak and Rye Panzanella

    DANIELLE OCCHIOGROSSO DALY

    Ingredients:

    • 2 tsp. caraway seeds
    • 2 tbsp. red wine vinegar
    • 4 tbsp. olive oil, divided
    • 1 tbsp. whole-grain mustard
    • 1 clove garlic, pressed
    • Kosher salt and pepper
    • 1 bulb fennel, quartered
    • 1 medium red onion, sliced into rounds
    • 3 slices rye bread (1 inch thick)
    • 1 large bunch kale, leaves chopped (about 10 cups)
    • 1 lb. sirloin steak

    Directions:

    Per serving: 435 calories, 23 g fat (5 g saturated), 29 g protein, 735 mg sodium, 28 g carb, 6 g fiber

    Recipe courtesy of Good Housekeeping.

    16. Cheesy Tex-Mex Stuffed Chicken

    DANIELLE OCCHIOGROSSO DALY

    Ingredients:

    • 2 scallions (thinly sliced)
    • 2 seeded jalapeños (thinly sliced)
    • 1 1/4 c. cilantro
    • 1 tsp. lime zest
    • 4 oz. Monterey Jack cheese (coarsely grated)
    • 4 small boneless, skinless chicken breasts
    • 3 tbsp. olive oil
    • Salt
    • Pepper
    • 3 tbsp. lime juice
    • 2 bell peppers (thinly sliced)
    • 1/2 small red onion (thinly sliced)
    • 5 c. torn romaine lettuce

    Directions:

    Per serving: 360 calories, 22 g fat (7.5 g saturated), 32 g protein, 715 mg sodium, 10 g carb, 3 g fiber

    Recipe courtesy of Good Housekeeping.

    17. Herb-Roasted Chicken and Cherry Tomatoes

    DANIELLE OCCHIOGROSSO DALY

    Ingredients:

    • 1 tsp. plus 1 Tbsp oil
    • 2 large bone-in chicken breasts (about 12 oz each)
    • 3/4 tsp. salt
    • 3/4 tsp. pepper
    • 1 lb. cherry tomatoes (halved)
    • 1 sprig rosemary
    • 1 tsp. fennel seeds (crushed)
    • 1 c. instant polenta
    • 1 tsp. red wine vinegar
    • 1/4 c. parsley (chopped)

    Directions:

    Per serving: 445 calories, 17.5 g fat (4 g saturated), 32 g protein, 455 mg sodium, 37 g carb, 3 g fiber

    Recipe courtesy of Good Housekeeping.

    18. Red Curry Shrimp and Cilantro Rice

    DANIELLE OCCHIOGROSSO DALY

    Ingredients:

    • 1 c. long-grain white rice
    • 1 tsp. grated lime zest
    • 2 tbsp.fresh lime juice
    • 1 c. cilantro (chopped)
    • 1 tbsp.canola oil
    • 1 1-inch piece ginger (cut into matchsticks)
    • 2 cloves garlic (thinly sliced)
    • 2 tbsp.Thai red curry paste
    • 1 13.5-oz can light coconut milk
    • 1 tbsp. fish sauce
    • 1 1/2 lb. baby bok choy (4 to 6 heads, trimmed and leaves separated, large leaves halved lengthwise)
    • 1 lb. peeled and deveined shrimp

    Directions:

    Per serving: 405 calories, 11 g fat (6.5 g saturated), 24 g protein, 1,570 mg sodium, 51 g carb, 4 g fiber

    Recipe courtesy of Good Housekeeping.

    19. Grilled Pork with Charred Harissa Broccoli

    DANIELLE OCCHIOGROSSO DALY

    Ingredients:

    • 2 lemons
    • 1 1/2 lb. pork tenderloin
    • 3 tbsp. plus 1 tsp olive oil
    • Kosher salt
    • Pepper
    • 1 large head broccoli (about 1 1/4 lbs), trimmed and cut into large florets
    • 2 tbsp. harissa

    Directions:

    Per serving: 330 calories, 16.5 g fat (3.5 g saturated), 38 g protein, 385 mg sodium, 8 g carb, 3 g fiber

    Recipe courtesy of Good Housekeeping.

    20. Loaded Spaghetti

    Lisa Shin

    Ingredients:

    • 1 cup sliced bell pepper
    • 1/2 cup sliced red onion
    • 1 tsp olive oil
    • 1 cup cooked whole-wheat spaghetti
    • 2/3 cup cooked edamame

    Directions:

    Per serving: 420 cal

    21. Cookout for One

    Lisa Shin

    Ingredients:

    • 1 organic beef hot dog
    • 1/2 cup organic baked beans
    • 1 whole-wheat hot dog bun
    • 1/2 Tbsp whole-grain mustard
    • 1/2 Tbsp sweet relish
    • 1 cup sliced honeydew melon

    Directions:

    Cook hot dog, and heat baked beans in a saucepan. Serve hot dog in the bun, topped with mustard and relish, with beans and melon on the side.

    Per serving: 490 cal

    22. Summer Farrotto

    Lisa Shin

    Ingredients:

    • 1 boneless, skinless chicken breast (3 oz)
    • 2 Tbsp olive oil, divided
    • 1/4 cup sliced red onion
    • 1 cup diced yellow squash
    • 1/2 cup dry farro
    • 1 Tbsp chopped parsley
    • 1 Tbsp grated Parmesan cheese

    Directions:

    Per serving: 490 cal

    23. Beef and Veggie Salad Bowl

    Levi Brown

    Ingredients:

    • 2 Tbsp dry red quinoa
    • 2 cups mesclun greens
    • 3 oz cooked lean beef, cubed
    • 1/2 cup chopped broccoli florets
    • 1/4 red bell pepper, chopped
    • 2 tsp olive oil
    • 1 tsp red wine vinegar

    Directions:

    Per serving: 320 cal

    24. Bow Ties with Spring Vegetables

    Mitch Mandel

    Ingredients:

    • 2 oz dry whole-grain farfalle pasta
    • 2 tsp olive oil
    • 1/2 cup artichoke hearts
    • 1/4 cup sliced red onion
    • 1/4 cup peas
    • 1 Tbsp chopped fresh mint

    Directions:

    Per serving: 370 cal

    25. Half-Homemade Soup with Asparagus

    Levi Brown

    Ingredients:

    • 4 oz boneless, skinless chicken breast
    • 1 cup Amy’s Organic Chunky Vegetable soup
    • 2 Tbsp dry quinoa
    • 1 cup chopped kale
    • 10 small asparagus spears
    • 2 tsp soy sauce
    • 1/8 tsp grated fresh ginger

    Directions:

    Per serving: 330 cal

    26. Pork with Veggies

    Levi Brown

    Ingredients:

    • 1 pork tenderloin (4 oz)
    • 1 cup steamed green beans
    • 2 Tbsp sliced almonds
    • 1 baked sweet potato

    Directions:

    Per serving: 370 cal

    27. Pizza Party

    Levi Brown

    Ingredients:

    • 1 Amy’s Light ‘N Lean Italian Vegetable Pizza
    • 3 oz broccoli slaw
    • 1/4 cup black beans
    • 1/4 cup sliced scallions
    • 1 tsp olive oil
    • 1 oz lemon juice

    Directions:

    Per serving: 400 cal

    28. Baked Chicken with Mushrooms and Sweet Potato

    Levi Brown

    Ingredients:

    • 1/2 skinless chicken breast
    • 1 cup baby portobello mushrooms, sliced
    • 1 Tbsp chives
    • 1 Tbsp olive oil
    • 1 medium sweet potato

    Directions:

    Per serving: 382 cal

    29. Shrimp Ceviche

    Levi Brown

    Ingredients:

    • 1/2 cup chopped cucumber
    • 1/3 cup chopped jicama
    • 1/3 cup chopped mango
    • 1 Tbsp chopped onion
    • 1/4 cup sliced avocado
    • 1 tomato, sliced
    • 1 cup cooked shrimp
    • 1/4 cup lemon juice
    • 1 tsp red pepper

    Directions:

    Per serving: 430 cal

    30. Light Lasagna

    Levi Brown

    Ingredients:

    • 1/2 cup cooked whole-wheat spaghetti
    • 1/4 cup part-skim ricotta
    • 1/3 cup prepared tomato sauce
    • 1/2 tsp crushed red chili flakes
    • 1 Coleman Natural Mild Italian Chicken Sausage link, cooked
    • 2 cups spinach

    Directions:

    Per serving: 350 cal

    31. Chicken with Cheesy Broccoli Soup

    Levi Brown

    Ingredients:

    • 1 cup chopped broccoli
    • 1 cup chopped parsnips
    • 3/4 cup nonfat chicken stock
    • 1/4 cup low-fat shredded cheddar cheese
    • 1 Tbsp sliced almonds
    • 4 oz chicken breast
    • 1 tsp lemon juice
    • Salt and pepper, to taste

    Directions:

    Per serving: 360 cal

    32. Cilantro Shrimp with Squash, Chard, and Wild Rice

    Plamen Petkov

    Ingredients:

    • 8 large shrimp
    • 1 Tbsp olive oil
    • 2 tsp fresh cilantro
    • 2 tsp fresh lime juice
    • 1 yellow squash, sliced
    • 1 cup Swiss chard
    • 1/4 cup dry wild rice blend

    Per serving: 370 cal

    33. Lemon Chicken with Gazpacho

    Levi Brown

    Ingredients (chicken):

    • 3 1/2 oz chicken breast
    • 1 Tbsp olive oil
    • 1/2 lemon, sliced
    • 1 tsp fresh rosemary

    Ingredients (gazpacho):

    • 1 cup stewed tomatoes
    • 3 cloves garlic, minced
    • 1/2 cup onion, chopped
    • 1/4 cup cucumber, chopped
    • 1/4 cup green pepper, chopped
    • 1 Tbsp white wine vinegar

    Directions:

    Per serving: 414 cal

    34. Zesty Tofu and Quinoa

    Levi Brown

    Ingredients:

    • 1 cup cooked quinoa
    • 2 oz extra-firm tofu, cubed
    • 3 Tbsp diced red pepper
    • 3 Tbsp diced green pepper
    • 1 tsp cilantro
    • 2 Tbsp diced avocado
    • 2 tsp fresh lime juice

    Directions:

    Per serving: 320 cal

    35. Confetti Pesto Pasta

    Kang Kim

    Ingredients:

    • 1/4 pint cherry tomatoes
    • 1/3 cup cooked green beans
    • 1/3 cup diced chicken breast
    • 1/4 cup pesto sauce
    • 1/4 tsp each salt and pepper
    • 1 cup cooked linguine
    • 1/4 cup shredded Parmesan

    Directions:

    Per serving: 417 cal

    36. Asian Turkey Lettuce Cups

    Levi Brown

    Ingredients (turkey):

    • 4 oz ground lean turkey
    • 1/2 cup white mushrooms, chopped
    • 1 tsp minced garlic
    • 1/4 cup shelled and cooked edamame
    • 2 Boston lettuce leaves
    • 2 Tbsp sliced scallion

    Ingredients (sauce):

    • 1/2 Tbsp hoisin sauce
    • 1 tsp low-sodium soy sauce
    • 1/2 tsp rice vinegar

    Ingredients (slaw):

    • 1/2 cup shredded red cabbage and green cabbage
    • 1/4 cup sliced jicama
    • 1/4 cup grated carrot
    • 1 tsp olive oil
    • 1/2 tsp rice vinegar

    Directions:

    Per serving: 329 cal

    37. Pork with Roasted Vegetables

    Levi Brown

    Ingredients:

    • 3 oz pork tenderloin
    • 1 cup baked cubed butternut squash
    • 2 cups brussels sprouts cooked in 1 Tbsp olive oil
    • 1/2 tsp salt
    • 1 tsp black pepper

    Directions:

    Per serving: 405 cal

    38. Mushroom Bison Burger

    Levi Brown

    Ingredients:

    • 4 oz grass-fed bison burger
    • 1 portobello mushroom, grilled
    • 1 slice red onion
    • 2 slices tomato
    • 2 lettuce leaves
    • 1 Arnold Artisan Ovens Multi-Grain Flatbread

    Directions:

    Per serving: 374 cal

    39. Salmon with Lemon and Dill

    Levi Brown

    Ingredients:

    • 5 oz wild Atlantic salmon
    • 1 Tbsp lemon juice
    • 1 tsp dill
    • 2/3 cup parsnips
    • 1 1/2 cup chopped broccoli, steamed

    Directions:

    Per serving: 261 cal

    40. Shrimp Pasta with Salad

    Levi Brown

    Ingredients (pasta):

    • 1/2 cup dry rigatoni, cooked
    • 3 oz shrimp, poached
    • 1/2 cup oil-packed sun-dried tomatoes, drained and pureed
    • 3 large black olives, sliced
    • 1/2 Tbsp pine nuts
    • 2 tsp grated Parmesan

    Ingredients (salad):

    • 1 cup romaine lettuce
    • 1/4 cup chopped tomato
    • 1/2 cup sliced cucumber
    • 1/2 Tbsp balsamic vinegar

    Directions:

    Per serving: 465 cal

    41. Seared Scallops with Lemon Juice and Sage

    Levi Brown

    Ingredients:

    • 2 tsp canola oil
    • 3 oz sea scallops
    • 2 tsp lemon juice
    • 1/2 tsp ground sage
    • 1 1/2 cups cubed roasted acorn squash
    • 2 cups kale sautéed in 2 tsp olive oil

    Directions:

    Per serving: 496 cal

    42. Cheesy Veggie Pasta

    Levi Brown

    Ingredients:

    • 1/2 cup whole-wheat macaroni
    • 1 cup crushed whole, peeled canned tomatoes
    • 1/2 cup low-fat ricotta cheese
    • 3/4 cup chopped spinach
    • 1 cup zucchini wedges
    • 2 tsp olive oil

    Directions:

    Per serving: 439 cal

    43. Teriyaki Beef with Veggies

    Levi Brown

    Ingredients:

    • 3 oz grass-fed beef tenderloin, cubed
    • 2 Tbsp reduced-sodium teriyaki sauce
    • 1 Tbsp light honey-mustard dressing
    • 2 tsp olive oil
    • 1/4 cup sliced carrots
    • 1/2 cup chopped broccoli
    • 1/4 cup sliced water chestnuts
    • 1/4 cup sliced peppers
    • 1/2 cup cooked brown rice

    Directions:

    Per serving: 506 cal

    44. Shrimp and Broccoli Pasta Salad

    Levi Brown

    Ingredients:

    • 4 oz cooked shrimp
    • 1/2 cup cooked whole-wheat elbow macaroni
    • 1/2 steamed broccoli
    • 4 sun-dried tomatoes, halved
    • 1 tsp capers
    • 2 Tbsp red wine vinegar
    • 1/4 tsp onion powder
    • 1/2 tsp oregano

    Directions:

    Per serving: 312 cal

    45. Chicken Parmigiana with Penne

    Jeff Harris

    Ingredients:

    • 4 oz grilled chicken, diced
    • 1/2 cup tomato sauce
    • 1 cup spinach
    • 1/2 cup whole-wheat penne
    • 1 1/2 Tbsp grated Parmesan

    Directions:

    Per serving: 437 cal

    46. Beef Stir-Fry with Butternut Squash Soup

    Plamen Petkov

    Ingredients (stir-fry):

    • 3 oz steak tenderloin fillet, sliced thin
    • 1/2 cup sliced shiitake mushrooms
    • 1/2 onion, sliced
    • 2 tsp olive oil
    • 1/3 cup cooked bulgur
    • 1/2 cup Pacific Natural Foods organic light-sodium butternut squash soup

    Directions:

    Per serving: 450 cal

    47. Jambalaya Blend with Veggies

    Levi Brown

    Ingredients:

    • 1 veggie burger
    • 1/2 cup cooked brown rice
    • 2 Tbsp corn
    • 2 Tbsp salsa
    • 1/2 cup chopped red, green, or yellow bell peppers
    • 3/4 cup diced squash
    • 3/4 cup diced zucchini
    • 1/4 cup chopped red onion
    • 1 tsp olive oil
    • Salt, to taste

    Directions:

    Per serving: 360 cal

    48. Cod with Rosemary Polenta and Beans

    Levi Brown

    Ingredients:

    • 3 oz cod
    • 1 tsp chopped fresh parsley
    • Dash of salt and pepper
    • 1/4 cup dry polenta
    • 1/2 cup 1 percent milk
    • 1 Tbsp pine nuts
    • 1/2 tsp rosemary
    • 1/2 cup cooked green beans

    Directions:

    Per serving: 352 cal

    49. Shaved Zucchini Salad

    Tara Donne

    Ingredients:

    • 2 medium zucchini, ribboned
    • 1 cup halved cherry tomatoes
    • 2 Tbsp pitted and chopped Kalamata olives
    • 2 Tbsp diced feta cheese
    • 1 Tbsp pine nuts, toasted
    • 1½ Tbsp extra virgin olive oil
    • ½ Tbsp apple cider vinegar
    • ½ Tbsp balsamic vinegar
    • 1 clove garlic, minced
    • ¼ tsp freshly ground black pepper

    Directions:

    Per serving: 430 cal, 35 g fat (7 g sat), 26 g carbs, 15 g sugar, 610 mg sodium, 6 g fiber, 10 g protein.

    Courtesy of Prevention

    50. Jalapeño-Watermelon Salad

    Tara Donne

    Ingredients:

    • 3 Tbsp extra virgin olive oil
    • 1 Tbsp apple cider vinegar
    • 1 Tbsp balsamic vinegar
    • 1 clove garlic, minced
    • ½ tsp salt
    • ¼ tsp freshly ground black pepper
    • 3 c arugula
    • 2 c diced seedless watermelon
    • ½ c halved cherry tomatoes
    • ¼ c diced red onion
    • 2 Tbsp diced feta cheese
    • 2 Tbsp minced fresh mint
    • 1 Tbsp seeded and minced jalapeño

    Directions:

    Per serving: 200 cal, 16 g fat (3 g sat), 13 g carbs, 9 g sugar, 470 mg sodium, 1 g fiber, 3 g protein.

    Courtesy of Prevention

    51. Eggplant Parmesan

    Travis Rathbone

    Ingredients:

    • 1 large eggplant
    • 2 zucchini
    • 2 Tbsp olive oil, plus more for roasting vegetables
    • 1/4 tsp sea salt
    • 1 cup low-fat mozzarella
    • 1 cup freshly grated Parmesan, divided
    • 1/4 cup chopped fresh oregano
    • 3/4 cup quinoa
    • 1/4 cup chia seeds
    • 1/4 cup fresh basil
    • 1/4 tsp freshly ground pepper
    • 1 jar marinara sauce (24 oz), no added salt or sugar
    • 2 cups fresh spinach

    Directions:

    Per serving: 350 cal, 18 g fat (5g sat), 33 g carbs, 11 g sugar, 510 mg sodium, 8 g fiber, 18g protein.

    52. Spaghetti and Meatballs

    Tara Donne

    Ingredients:

    • 1 lb lean ground turkey
    • 1 cup cooked farro
    • 1 cup spinach leaves
    • 4 egg whites
    • 4 Tbsp chopped onion
    • 1 tsp oregano
    • 1 tsp turmeric
    • Pinch of salt and pepper
    • 4 sweet potatoes
    • 4 Tbsp grated Asiago cheese

    Directions:

    Per serving: 330 cal, 4 g fat (1.5 g sat), 38 g carbs, 6 g sugar, 260 mg sodium, 6 g fiber, 37 g protein.

    53. Sweetgreen Portobello, Squash, and Wild Rice Bowl with Ginger Miso Dressing

    Sweetgreen

    Ingredients (bowl):

    • 2 cups cooked wild rice, warm
    • 4 cups kale leaves, shredded
    • 1 handful basil leaves, torn
    • 3 Portobello mushrooms, stemmed, diced, and roasted
    • 1 small butternut squash, peeled, diced, and roasted
    • 1 small red onion, peeled, diced, and roasted
    • 1 medium red beet, peeled and diced

    Ingredients (dressing):

    • 2 Tbsp sweet white miso paste
    • 2 Tbsp tamari or soy sauce
    • 1 Tbsp sriracha (optional)
    • 2 Tbsp rice vinegar
    • ½ tsp sesame oil
    • ¼ cup warm water
    • 2 Tbsp mirin
    • 1 thumb-sized piece of ginger, peeled and minced
    • 1 garlic clove, smashed and minced
    • ½ cup grape seed oil

    Directions:

    Per serving: 455 cal

    54. Eggplant and Zucchini Lasagna

    Ted Cavanaugh

    Ingredients:

    • 1 Tbsp olive oil
    • 2 garlic cloves, minced
    • 1/4 white onion, diced
    • 1 can (28 oz) whole tomatoes, drained
    • 2 cups ricotta cheese
    • Zest of 1/2 lemon
    • 6 basil leaves, chopped, plus more for serving
    • 3 parsley sprigs (leaves only), chopped
    • 1 small eggplant, thinly sliced
    • 1 small zucchini, thinly sliced
    • 8 oz fresh part-skim mozzarella, sliced

    Directions:

    Per serving: 313 calories, 20 g fat, 16 g carbs, 4 g fiber, 21g protein.

    Recipe courtesy of Men’s Health

    55. Rosemary-Roasted Vegetables with Manchego Cheese and Serrano Ham

    Mitch Mandel

    Ingredients:

    • 1/2 lb asparagus, trimmed and cut into 2-inch pieces
    • 1/2 lb small brussels sprouts, halved
    • 2 tsp chopped fresh rosemary
    • 2 tsp olive oil
    • 1 oz Serrano ham, torn into pieces
    • 1 Tbsp sherry vinegar
    • 2 Tbsp shaved manchego cheese

    Directions:

    Per serving: 322 cal, 19 g fat (6 g sat), 23 g carbs, 7 g sugar, 935 mg sodium, 10 g fiber, 21 g protein.

    Source: Read Full Article