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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.

Azerbaijani chicken kufta (meatballs) use ground chicken, fresh herbs, and whole-wheat breadcrumbs. Bake until golden and serve with a cucumber-tomato yogurt sauce.

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!

Enjoy this moist, whole-grain banana bread with less sugar and oil. Make it as muffins, add mix-ins, or freeze leftovers for easy, healthier desserts, snacks, or breakfasts.

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

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!

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 make low-carb, vegan, or gluten-free.

Stir fry dishes are quick, versatile, and nutritious. Use fresh or frozen veggies, lean proteins, or plant-based options. Perfect for weight loss with lots of fiber and customization options!

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!

Crispy tofu is a tasty, plant-based protein alternative, baked with soy sauce, vinegar, and oil. Add seasonings like garlic and smoked paprika for more flavor. Serve with vegetables and brown rice.

These healthier chocolate chip cookies swap butter for peanut butter, add chia seeds, and use whole-grain or almond flour. Enjoy them with under 5g of added sugars per serving!

This tangy French dressing, enhanced by Dijon mustard, pairs well with salads and roasted dishes. For sweetness without added sugar, use apple juice or stevia. It's heart-healthy, versatile, and tasty

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 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.

Enjoy heart-healthy fats with tahini, perfect as a dip or sauce for veggies or pita. Add lemon juice or fresh herbs, and adjust thickness with water. High in calories but satisfying and low-carb.

This recipe for oven-baked "fried" chicken offers a healthier alternative to traditional fried chicken. Use whole-grain breadcrumbs, bake instead of fry, and enjoy crispy, satisfying chicken.

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!

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.

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.

Use vidalia or other mild and sweet onions to make this delicious and healthy dressing. Use it for salads, marinades, and balanced bowls to make healthy eating fun and exciting!

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.

Juicy turkey burgers are a flavorful, heart-healthy alternative to beef. Keep them juicier with grated zucchini, and use cheese to add more flavor. Serve on whole-grain buns or with lettuce.

Swap turkey for ground beef or pork in these delicious and nutritious meatballs. Add them to whole-grain pasta, zoodles, soups, salads, or other dishes for a healthy boost of protein with vegetables.

This low-calorie berry jam is an option with no added sugars. Made with berries, water, and lemon juice, you can add chia seeds for thickness. Leave it as is, or add stevia as a natural sweetener.

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.

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.

This creamy poppyseed dressing is lower in calories, fat, and sugar than traditional versions, made with Greek yogurt, apple cider vinegar, and poppy seeds for a healthy, tangy twist.

Make your own Italian dressing with simple ingredients like extra-virgin olive oil, vinegar, and herbs. Use it on salads, as a marinade for chicken or fish, or to roast vegetables.

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.

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!

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.

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 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 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.

Enjoy these gluten-free cinnamon cookies made with oats, almond flour, and applesauce for a guiltless, satisfying treat. Have them for dessert or for breakfast with yogurt, cheese, or peanut butter!

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!

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 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.

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.

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.

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!

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.

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 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.

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.

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.

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 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 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.

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!

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.

Have you ever weighed yourself and been confused by the number? It’s common for weight to fluctuate by 2, 3, or more pounds from day to day.

This pasta salad features roasted summer veggies and whole-grain pasta. Make it ahead of time with your favorite vegetables and proteins. Use cauliflower to reduce carbs or for a gluten-free option.

Take a look at the first thing you eat in a day if you’re trying to lose weight or improve your health. Is your breakfast supporting your goals? Or are your morning food choices getting in the way of

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 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.

This raspberry vinaigrette is sweet, tangy, and low in sugar. Use it on salads, wraps, or as a creamy dressing for roasted veggies, with heart-healthy olive oil and no added chemicals.

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.

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.

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.

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.

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.

Meal planning can feel tricky because there’s a lot to think about, but there are ways to make it easier to create your menus.

What do eating your vegetables, going to the gym, and getting 8 hours of sleep all have in common?

If you’re trying to eat well for health or to lose weight, there’s a good chance you already know what foods you want to eat. A greater challenge for many people is getting those foods onto the plate.

If you want a simple way to improve health and make weight loss easier, it may be time to eat more dietary fiber.

Intermittent fasting, or IF, is a popular trend. It involves periods of eating followed by periods of fasting or eating far less than your body’s needs.

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.

Here are some of the most popular choices for Independence Day celebrations, and what you can choose instead to keep on track while enjoying yourself and your loved ones.

Sodium is an essential mineral, but most Americans get more than they need. Too much sodium can raise blood pressure and increase the risk of heart disease.

Fish and shellfish are among the most nutritious protein sources, but most Americans don’t consume enough.

Taking vacations can improve your mental health, as vacation time can improve productivity at work, expand your horizons, and give you a break from regular responsibilities.

If you want to achieve lasting weight loss and improve your long-term health, it may be time to establish habits.

Figuring out what to buy at the grocery store can feel overwhelming. Here is a quick guide with tips to help you become a grocery shopping pro!

Memorial Day marks the unofficial start of summer. It’s a great time to get together with friends and family and celebrate the warmer weather.

It’s a good idea to consume protein at most meals and snacks, but which are the healthiest sources?

Getting adequate protein can support weight loss, and manufacturers are quick to claim that protein supplements are the way to go. But is that true?

Cinco de Mayo is a celebration of the anniversary of Mexico’s victory at the Battle de Puebla, and it’s common for Americans of Mexican and other heritage to celebrate it.

When do you know your meal or snack is over? Is it when there’s no more food? Is it when you run out of time? Is it when everyone leaves the table?

Earth Day happens every April 22nd to support the environment’s health, and you can also use it as motivation to support your health.

“Listen to your body” is a recommendation you may have heard. Listening to your body includes noticing hunger and fullness, and responding appropriately.

Whether you want to turn physical activity into a long-term habit, or you’re ready to take fitness to new heights, setting goals can help increase motivation and focus.

The Physical Activity Guidelines for Americans suggest getting at least 300 minutes per week of moderate to vigorous intensity physical activity to maximize health gains and improve your chances ...

Lemon Garlic Baked Tofu Recipe

March is National Frozen Food Month. It’s a great opportunity to learn how you can use frozen foods to support health and weight management.

Have you heard that weight maintenance is harder than weight loss? Maybe you've even experienced it yourself if you've lost weight and had trouble keeping it off.

Cooking at home can help you lose weight and eat healthier, but there can be a lot to consider when cooking for your entire family.

There’s plenty to look forward to when you go on vacation, from a change in your daily routine to exciting new experiences and souvenirs.

Do you want to make one small but significant change in your diet? Try having more whole grains! They may be high in carbohydrates, but they’re packed with nutrients and tied to many health benefits.

Getting enough protein can help you manage hunger, maintain strength and metabolism, and support lean muscle mass.

That is especially true when you’re making changes to manage weight or improve health because it’s an experience that’s full of challenges and self-exploration.

It can be frustrating to fall short when there is something you could have done to prevent the setback.