Shirazi Salad combines cucumbers, tomatoes, red onion, olive oil, and mint for a refreshing, 50-calorie Mediterranean side dish, good on its own or paired with lean proteins or whole grains.

Swap potatoes for turnips in this low-carb German-inspired "potato" salad with a tangy mustard dressing, parsley garnish, and just 100 calories per serving. Serve it warm or chilled!

This healthier version of cream potato salad combines red or white potatoes with Greek yogurt, olive oil, and fresh vegetables. You can make it in advance for everyday meals, picnics, or potlucks.

Sabich is a flavorful Israeli street food with eggplant, salad, tahini, and eggs on whole-grain pita. Add amba or, mango for sweetness. For a low-carb option, make it a flavorful Mediterranean bowl.

Nicoise salad is a balanced French dish with veggies, tuna, eggs, potatoes, olives, and a tangy dressing. Variations include low-carb, low-sodium, or simple swaps. It's easy and elegant for any meal.

Make taco night healthy and delicious with these fish tacos topped with zesty slaw, creamy avocado crema, and vibrant pico de gallo! Other options are black bean, salmon, shrimp, and chicken. Enjoy!

Caprese salad is a simple and healthy classic with ripe tomatoes, fresh basil, creamy mozzarella, and olive oil. Try it as skewers, over arugula, or in a grain salad for tasty variations!

Enjoy this healthier chicken fried rice! Made with cauliflower rice, it’s low-carb and high in protein. Choose colorful vegetables. Try shrimp or tofu, too. Garnish with cilantro or green onions.

These tuna cakes are a nutritious, budget-friendly way to enjoy heart-healthy omega-3 fats, offering high protein and different textures from zucchini, peppers, and carrots.

A leftover turkey or chicken frittata is protein-packed, versatile, and perfect for breakfast or any meal. Customize with veggies, herbs, or cheese for a healthy, low-carb dish that's easy to make!

These colorful roll-ups combine creamy cottage cheese, chicken or tuna, and vibrant veggies in a whole-grain tortilla. Serve them for lunch, snack, or parties for a healthy option.

This cabbage slaw has tender leftover chicken and sweet, crunchy cabbage with a tangy, lightly sweetened dressing. It also has ginger, sesame seeds, low-sodium soy sauce, and lime juice for flavor.

Brussels sprouts shine in this simple roasted recipe with olive oil, garlic, and a tangy Dijon mustard sauce. Low in calories, high in fiber, and packed with nutrients, it can complement any meal.

Green beans’ mild, sweet, nutty flavor makes them a popular side dish for everyday meals and holidays. This healthy oven-baked recipe is delicious, low in carbs and calories, and easy to prepare.

Jollof rice brings bold flavors and warm spices to your table. This healthier holiday twist uses brown rice, olive oil, low-sodium broth, and veggies for a nutrient-packed exotic meal.

Turn leftovers into a healthy salad with turkey or chicken, cooked vegetables, and a creamy mashed potato dressing. Add herbs, nuts, and fruits for extra flavor, or make it vegetarian or plant-based.

Turn holiday or other leftovers into a delicious and comforting healthy pot pie. Swap a high-carb, high-fat pie crust for crispy whole-grain tortillas. Add creaminess with butternut squash.

Whole-grain pasta primavera with olive oil, low-sodium broth, and more veggies for a lighter, heart-healthy dish. Add extra protein, use dairy-free options, or choose different vegetables and herbs,

Sweet caramelized onions, earthy mushrooms, and fresh herbs enhance the beans’ nutty freshness. Serve it for holiday and everyday meals. It's easy, healthy, and delicious.

Whipped butternut squash is a creamy, naturally sweet side dish made healthier with olive oil, less sugar, and seasonal spices. Perfect for holidays or anytime, it's nutritious and simple to prepare!

This creamy pumpkin banana yogurt combines pumpkin, banana, and spices for a nutritious, fall-inspired treat. It’s a delicious, wholesome breakfast, snack, or dessert with protein and fiber.

This autumn-inspired sandwich has sweet and creamy squash, savory hearty turkey, peppery crunchy arugula, and nutritious whole grains. It's balanced and delicious.

Fruit salad is a healthy, refreshing treat with a variety of flavors and textures. Mix seasonal or frozen fruits, add nuts or zest for extra flavor, and enjoy as a snack, dessert, or meal addition.

A side salad can make any meal healthier and more filling. Start with greens, add veggies, nuts, or cheese for flavor, and top with a light dressing. Pair it with any entrée for a nutritious boost.

Stuffed mushrooms are pretty, delicious, and versatile. With heart-healthy olive oil, whole-grain breadcrumbs, spinach, and parmesan, they’re perfect as appetizers or a main dish for family or guests.

This quick recipe baked chicken and your favorite vegetables tossed in olive oil, lemon juice, garlic, and herbs. It's perfect for busy weeknights, with options for swaps and low-carb variations.

This make-ahead Mediterranean couscous salad has garbanzo beans, vegetables, herbs, feta, and olive oil. It's balanced with fiber, healthy fat, and plant-based protein. It's an easy and delicious meal

Stuffed squash makes for a nutritious, flavorful, and visually appealing dish that's simple to prepare. Use black beans, onions, and spices, and vary it as you like with cheese, cilantro, and more.

This squash and black bean soup combines pantry staples and fresh veggies for a hearty, flavorful meal with fiber and protein, it’s perfect for lunch or dinner. Garnish as desired!

Swap traditional butternut squash soup for this creamy, low-fat version. Packed with nutrients and no added sugars, it’s versatile and easy to make. Blend roasted squash, carrots, broth, and milk!

Butternut squash is a nutrient-rich starchy vegetable with fiber, vitamin A, and potassium. Roast it with olive oil and spices for a naturally sweet, delicious side dish, salad topping, or bowl base!

This high-protein breakfast of scrambled egg and egg whites with roasted tomatoes has 190 calories, healthy fats, and fiber. Perfect alone or paired with avocado toast, fruit, or beans.

These veggie burgers have plant-based protein, fiber, and heart-healthy fats from black beans, mushrooms, walnuts, and brown rice. More vegetables add nutrients, and spices season to suit your tastes.

Thai chicken salad with mango dressing has sweet, savory, and spicy flavors, as well as crunchy, soft, and creamy textures. This satisfying meal in a bowl has protein, fiber, and healthy fats. Enjoy!

Eating Mediterranean-style can be simple and delicious with recipes like this stir fry. Garbanzo beans, olive oil, vegetables, and herbs combine for a simple, balanced meal. Add fish or feta if wanted

Lighten up corn chowder with olive oil, almond milk, and Yukon potato instead of bacon and cream. It's comforting and good for weight loss. For variation, add spices or protein like chicken.

This parsnip salad combines sweet, crunchy, creamy, and savory elements for a nutritious meal. Select your favorite vegetables, greens, fruit, and protein, and a simple dressing brings it all together

Try baked parsnip chips as a low-fat, high-fiber snack or side instead of fatty potato chips or French fries. Swap any vegetables like carrots, radishes, or turnips. Choose your favorite spice blends.

This healthy corn salsa combines classic salsa ingredients like tomatoes and cilantro with sweet corn for extra crunch. Quick to prepare, it’s perfect as a dip or topping for various dishes!

Enjoy grain-free, gluten-free peanut butter sandwiches using fiber and antioxidant-rich sweet potato slices instead of bread. Experiment with nut butter, cheese, hummus, or chicken for a healthy meal.

Mint pea dip is healthy and delicious. Enjoy the sweetness of peas and mint, acidity of lemon juice, and creamy textures from pureed vegetables. Add cheese or beans for extra protein and creaminess.

Spanish tortilla, a classic dish of eggs, potatoes, and onions, is simple and has protein, fiber, and potassium. This healthier recipe keeps fat low and adds egg whites for extra protein

This heart-healthy plantain soup is easy to prepare, freezer-friendly, and packed with fiber, vitamins, and minerals. Enjoy its savory flavor with a kick, complemented by lean protein or beans.

This skillet breakfast combines protein, fiber, and antioxidants using winter squash and apple. Easy to prepare, it's a nutritious meal topped with walnuts for added healthy fats.

Make fresh guacamole at home in minutes! Customize the texture and seasoning to your liking with heart-healthy avocados, lime, and veggies. Each of 6 servings has 85 calories and 7g of healthy fats.

Make creamy homemade hummus in minutes with healthy fats, protein, and fiber. Customize the consistency and add herbs, beets. Use it for dips or wraps.

Delight in this healthy holiday mashed butternut squash, carrot, and turnip dish. Easy to prepare, it's lower in fat and high in fiber—perfect for festive meals or everyday dining!

This nutritious salad has sweet juicy clementines, delicious salmon, crisp spinach, crunchy nuts, and salty cheese. It's dressed simply with olive oil and vinegar for a meal that can be ready fast.

Protein bowls are portable and versatile! Fill with greens, winter squash, lean proteins, fruit, and healthy fats. Add herbs, spices, cheese, or nuts. Prep ahead for a nutritious meal anytime!

Swap mayo or creamy dips for this bean and broccoli dip! It’s high in fiber, protein, and antioxidants. Blend beans, broccoli, garlic, olive oil, lemon juice, and seasonings. Enjoy as a dip or spread!

Try these gluten-free peanut butter chocolate chip quinoa cookies, made with natural peanut butter and no butter. They are a healthier, chewy treat packed with chocolate goodness and whole grains!

This Mediterranean-inspired stir-fry combines broccoli, lentils, and a lemon herb dressing for a fresh twist on standard stir fry. It’s a warm, hearty dish that’s perfect alone or with added protein!

Enjoy naturally sweet baked apples with nuts, dried fruit, and spices—no extra sugar or butter needed! It's a healthy dessert that you can enjoy year-round and serve to company.

Enjoy this filling, low-fat turkey chili packed with veggies, beans, and lean protein. It’s great for easy meal prep, and it supports healthy eating and weight management goals.

Try this versatile chickpea and spinach salad with customizable options to suit your taste. Mix greens, veggies, and a simple dressing for a nutrient-rich, filling meal.

Enjoy this fresh quinoa and kale salad with crunchy almonds, creamy feta, and a zesty dressing. Add grilled chicken or shrimp for a complete meal!

Poached egg on avocado toast with a side salad and fruit is a balanced, nutritious breakfast. It’s rich in protein, whole grains, healthy fats, and can be made low-carb, vegan, or gluten-free.

These Black Bean Peanut Butter Brownies are a plant-based treat with heart-healthy fats and less added sugar. Made with beans, oats, and nut butter, they’re rich, chewy, and satisfying!

This chocolate avocado mousse is a creamy, healthier dessert option with heart-healthy fats from avocados and rich cocoa flavor. Vary it with mint, mocha, or berries for a satisfying treat

Garlic roasted broccoli is a flavorful side that pairs well with shrimp, chicken, or tofu. Use it in soups, pastas, or as a dip. Perfectly seasoned with olive oil, garlic, and spices!

Boost health and weight loss with this flavorful and filing plant-based eggplant stew rich in fiber and low in calories. Add chickpeas or serve over pasta for a balanced meal!

This roasted summer vegetable salad combines eggplant, bell peppers, and tomatoes, offering a low-cal, high-fiber side or main dish. Add protein or herbs to customize!

This high-fiber, high-protein white bean salad is perfect for experimenting with fresh herbs. Make ahead for best flavor. Enjoy as is, over greens, or add protein like shrimp or chicken.

This make-ahead Mediterranean salad tastes even better the next day. It has fresh herbs, feta cheese, vibrant seasonings, and beans. Get plenty of fiber, protein, and healthy fats in this easy meal.

Enjoy this seasonal breakfast with spices, pumpkin, and oats. It's easy to make and has fiber and protein to get you through the morning.

This guilt-free spinach artichoke dip swaps cream cheese for Greek yogurt and cottage cheese, cutting calories and fat. Mix ingredients, cook, and serve for a healthier game day treat.

Whole wheat banana pancakes are a nutritious, fiber-rich breakfast made with ripe bananas and whole-wheat flour. Mix ingredients, cook on a griddle, and serve with toppings like fruit or nuts.

Chia seed pudding is a low-sugar, low-carb breakfast that's quick to make. Mix chia seeds, almond milk, and vanilla, then refrigerate until it thickens. Customize with cocoa, fruit, nuts, and spices.

Start your day with healthy high-protein, low-carb egg muffin cups. Customize with your favorite vegetables and herbs, and freeze for easy make-ahead breakfasts or snacks. Serve with fruit or oatmeal.

Enjoy a healthier pizza with whole-wheat crust, low-fat mozzarella, and delicious vegetables. Save time with store-bought crusts, whole-grain bread, or low-carb or gluten-free cauliflower crust.

Mashed yams are a nutritious, comforting alternative to mashed potatoes. Add cauliflower to make them creamier and keep them low in fat. Use herbs and toppings to make them savory or sweet.

This turkey meatloaf is a healthy comfort food packed with lean protein and hidden veggies. It’s flavorful and fiber-rich, with options to add more veggies and pair with healthy sides.

This low-fat tuna salad uses reduced-fat mayo for creaminess, and vegetables for crunch. It's a better option for weight with 200 calories per serving. It's good for wraps, salads, or sandwiches.

This easy, nutritious recipe boosts your vegetable and healthy fat intake. Zucchini boats are filled with quinoa, chickpeas, and pesto, and can be made vegan with plant-based cheese.

This versatile chicken noodle casserole uses leftovers and butternut squash for creaminess without extra fat. Swap chicken for tofu, and pasta for grains or veggie noodles for a lighter option.

This vegetarian chili is hearty and nutritious, with your favorites beans, vegetables, and spices. It's an easy and filling dish for the family, with plenty of leftovers to enjoy!

This split pea soup has plant-based protein from peas and texture from barley. It's easy to make, versatile, and perfect for beginners. Add any vegetables you like and enjoy leftovers later!

This cheesy eggplant lasagna is a low-carb pasta alternative with protein and calcium. It's layered with cottage cheese, basil, and mozzarella for a flavorful, satisfying dish.

This flavorful salmon recipe has antioxidants, healthy fats, and fiber. It's easy to make, and ideal for boosting your fish intake to 2-3 servings weekly. Serve with vegetables and whole grains.

This creamy chicken salad is nutritious and low in calories, made with yogurt instead of mayo. It’s high in protein, fiber, and healthy fats, with a delicious mix of sweet and savory flavors.

Egg muffin cups are a healthy, protein-packed breakfast option, perfect for weight loss and staying energized. They're high in protein, fiber, and calcium, but low in carbs.

This low-calorie, high-protein chicken stew is filling and easy to make in one pot. Perfect for managing weight, it requires minimal prep, but longer cooking. Freeze leftovers or enjoy them later.

This recipe is perfect for using up an abundance of ripe tomatoes. Garlic roasted tomatoes are rich in potassium, fiber, and vitamin C, lycopene. Use them on pizza, pasta, or in sandwiches.

This easy casserole is a satisfying meatless meal with zucchini, spinach, and feta. It's quick to prep and bake. Add extra egg whites for more protein or serve with chicken or a salad.

Enjoy lentils with sweet potatoes in this flavorful, fiber-rich dish. Customize with cheese or nuts, and swap sweet potatoes for cauliflower for a low-carb option. Serve solo or with a side.

Burger bars offer customizable, healthy dinners. Try black bean burgers, lean turkey patties, or grilled vegetables. Use whole-grain buns, add sides of vegetables, and opt for low-calorie condiments.

This Tunisian-inspired, plant-based stew is rich in spices, low in sodium, and perfect for batch cooking. Serve with whole grains or add protein like chicken. Customize with veggies and toppings.

Enjoy low-carb nachos with chicken, low-fat cheese, and bell peppers. They have protein and fiber, but fewer calories and less fat. Add your favorite vegetable and other toppings.

Start your day with a high-protein, fiber-rich breakfast taco featuring eggs, beans, and spinach on a whole-grain or high-fiber tortilla. It's quick, nutritious, and customizable for various diets.

This vegetarian chili is hearty, healthy, and high in protein, made without fatty meats. Packed with vegetables and customizable, it’s perfect for freezing and tastes even better the next day.

This hearty, gluten-free chicken and brown rice stew is a filling, balanced meal with protein, fiber, and healthy fats. You can adapt it for special diets like keto, paleo, or vegan.

Whole-wheat pasta with ground turkey and mushrooms is a versatile, family-friendly dish. Customize it by sneaking in veggies or by making it gluten-free, low-carb, or vegan. Perfect for weeknights.

Use this nutritious recipe anytime you want something healthy and filling without much effort. It's great for a family, and you can vary it with different vegetables and seasonings.

Casseroles are easy and comforting. This one makes a balanced, flavorful meal with feta cheese and oregano. Serve it for a family dinner and eat the leftovers for lunch or dinner or freeze it.