Recipes

Breakfast (255 calories) Egg & Tomato Tortilla • 1 corn tortilla • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper. • 5 cherry tomatoes, halved Top tortilla with egg and tomatoes. • 1 medium banana A.M. Snack (109… Read More »

Tons of spice, corn and bell pepper give this healthy one-pot chicken chili recipe Southwestern flair. Serve with your favorite hot sauce and tortilla chips.     Dietary Info: Egg Free | Nut Free | Soy Free | Gluten Free Health Info: Healthy Aging | Healthy Immunity | Heart Healthy Total Prep Time: 40 mins      … Read More »

Breakfast (266 calories) Banana Oatmeal • 1/3 cup rolled oats, cooked in 2/3 cup milk • 1 medium banana, sliced Cook oats and top with banana and a pinch of cinnamon. A.M. Snack (136 calories) • 1 cup blueberries • 1 Tbsp. unsalted dry-roasted almonds Lunch (308 calories) Tuna & White Bean Salad • 1/2 cup canned white… Read More »

The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty match for the creamy cilantro dressing. Dietary Info: Gluten Free | Egg Free | High Fiber Health Info: Heart Healthy | Healthy Immunity | Healthy Blood Pressure Total Prep Time: 50 mins Ingredients Salad Dressing 5 tablespoons reduced-fat sour cream 3… Read More »

Breakfast (288 calories) Blueberry & Almond Yogurt Parfait • 3/4 cup nonfat plain Greek yogurt • 1/4 cup blueberries • 1 1/2 Tbsp. slivered almonds Top yogurt with blueberries and almonds. • 2 cups cubed cantaloupe A.M. Snack (13 calories) • 1/2 bell pepper, sliced Lunch (336 calories) Toaster-Oven Tostadas • 2 corn tortillas • 1/2 cup canned… Read More »

Breakfast (270 calories) White Bean & Avocado Toast • 1 slice whole-wheat bread, toasted • 1/2 avocado, mashed • 1/4 cup canned white beans, rinsed and mashed Top toast with mashed avocado and white beans. Season with a pinch each of kosher salt, pepper and crushed red pepper. A.M. Snack (50 calories) • 2 medium carrots Lunch (341… Read More »

Walnuts, red onion and dill make this roasted beet salad recipe a fantastic accompaniment to chicken or topping for hummus. If you can’t find beets with greens attached, use 1 pound of beets and 8 ounces of chard leaves. Dietary Info: Vegetarian | Vegan | Gluten Free | Low Calorie | Low Carb | Low Sodium… Read More »

Breakfast (270 calories) Blueberry & Almond Yogurt Parfait • 3/4 cup nonfat plain Greek yogurt • 1/4 cup blueberries • 1 1/2 Tbsp. slivered almonds Top yogurt with blueberries and almonds. • 1 2/3 cups cubed cantaloupe A.M. Snack (50 calories) • 2 medium carrots Lunch (347 calories) Mixed Greens with Lentils & Sliced Apple • 1 1/2… Read More »

  Looking at a tangle of spaghetti squash tricks your brain into thinking you’re about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet. Dietary Info: Egg Free | Soy Free |… Read More »

Breakfast (268 calories) Strawberry Oatmeal • 1/2 cup rolled oats, cooked in 1 cup skim milk • 1/2 cup sliced strawberries Cook oats and top with strawberries and a pinch of cinnamon. A.M. Snack (109 calories) • 2 cups cubed cantaloupe Lunch (318 calories) Veggie-Hummus Sandwich • 2 slices whole-wheat bread • 3 Tbsp. hummus • 1/4 avocado,… Read More »