Sheet-pan salmon with broccoli and brown rice

Serves 2 · 50 min · fish · one pan

Calories: 770 · Protein: 43 g · Carbs: 68 g · Fat: 37 g · Fiber: 7 g

Contains: fish

Ingredients

• 2 salmon fillets (5 to 6 oz each)
• 4 cups broccoli florets
• ¾ cups brown rice
• 1 lemon
• 2 cloves garlic
• 2 tbsp olive oil
• ½ tsp salt
• ¼ tsp black pepper

Steps

1. Cook the brown rice following the package directions. Most brown rice takes 35 to 45 minutes. Keep it covered until serving.
2. Heat the oven to 400°F. Line a large rimmed sheet pan with parchment paper.
3. Toss the broccoli with 1 tablespoon olive oil, the minced garlic and ¼ teaspoon salt. Spread in a single layer and roast 10 minutes.
4. Pat the salmon dry. Move the broccoli to the edges and place the salmon (about 5 to 6 oz each) in the center. Brush with the remaining oil and season with the remaining salt and the pepper. Lay a few lemon slices on top.
5. Roast 12 to 15 minutes, depending on thickness, until the thickest part reaches 145°F. The flesh should look opaque and flake easily.
6. Squeeze the rest of the lemon over everything and serve with the rice.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Chickpea and spinach curry with brown rice

Serves 2 · 45 min · vegetarian · beans

Calories: 770 · Protein: 21 g · Carbs: 103 g · Fat: 35 g · Fiber: 16 g

Contains: coconut (tree-nut-related labeling varies; check the can)

Ingredients

• ¾ cups brown rice
• 1 can chickpeas (15 oz can)
• 1 can diced tomatoes (14.5 oz can)
• ½ cans full-fat coconut milk (13.5 oz can)
• 4 cups baby spinach
• 1 yellow onion
• 3 cloves garlic
• 1 tbsp fresh ginger
• 2 tsp curry powder
• 1 tbsp olive oil
• ½ tsp salt

Steps

1. Cook the brown rice following the package directions (35 to 45 minutes).
2. Meanwhile, heat the oil in a large saucepan or deep skillet over medium heat. Cook the diced onion 5 to 6 minutes, until soft.
3. Add the minced garlic, grated ginger and curry powder. Stir for 30 seconds.
4. Drain and rinse the chickpeas. Add them with the diced tomatoes and their juice, half of the can of unsweetened coconut milk (about ¾ cup) and the salt. Bring to a gentle simmer.
5. Simmer uncovered 10 to 12 minutes, stirring now and then. Stir in the spinach in batches and cook 2 to 3 minutes, until wilted.
6. Serve over the rice.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Black bean and sweet potato tacos

Serves 2 · 45 min · vegetarian · beans

Calories: 730 · Protein: 21 g · Carbs: 123 g · Fat: 21 g · Fiber: 29 g

No major allergens in the listed ingredients. Check labels on packaged items like broth, tortillas and canned goods.

Ingredients

• 2 sweet potato
• 1 can black beans (15 oz can)
• 6 corn tortillas
• 1 cup red cabbage
• 1 avocado
• 1 lime
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• ½ tsp salt

Steps

1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment paper.
2. Scrub the sweet potatoes (about 1 lb total) and cut into evenly sized ½- to ¾-inch cubes. The skin can stay on.
3. Toss with the oil, chili powder, cumin and salt. Spread in a single layer and roast 25 to 35 minutes, flipping halfway, until browned at the edges and easily pierced with a fork.
4. While the potatoes roast, drain and rinse the black beans. Warm them in a small saucepan over low heat 4 to 5 minutes, adding 1 to 2 tablespoons of water if they dry out.
5. Warm the tortillas in a dry skillet over medium heat, about 20 to 30 seconds per side.
6. Fill the tortillas with sweet potato and beans. Top with thinly sliced red cabbage and sliced avocado, and serve with lime wedges.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Lentil and vegetable soup with whole-grain bread

Serves 2 · 55 min · vegetarian · freezer-friendly

Calories: 635 · Protein: 33 g · Carbs: 106 g · Fat: 11 g · Fiber: 19 g

One serving is about 3½ cups of soup plus 2 slices of bread.

Contains: wheat

Ingredients

• ¾ cups dry lentils
• 4 cups vegetable broth, low sodium
• 1 can diced tomatoes (14.5 oz can)
• 1 yellow onion
• 2 carrot
• 2 stalks celery
• 3 cloves garlic
• 4 slices whole-grain bread
• 1 tsp dried thyme
• 1 tbsp olive oil
• ½ tsp salt

Steps

1. Sort through the brown or green lentils for any small stones. Rinse under cool water and drain.
2. Heat the oil in a large pot over medium heat. Cook the diced onion, carrots and celery 6 to 8 minutes, until they start to soften.
3. Add the minced garlic and thyme. Stir for 30 seconds.
4. Add the lentils, broth and diced tomatoes with their juice. Bring to a boil.
5. Lower the heat to a gentle simmer, partially cover, and cook 30 to 40 minutes, stirring now and then, until the lentils are tender. Add the salt. If the soup gets thicker than you like, add a little water or broth.
6. Toast the bread and serve alongside.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Chicken, white bean and kale stew

Serves 2 · 45 min · chicken · beans

Calories: 545 · Protein: 56 g · Carbs: 53 g · Fat: 13 g · Fiber: 15 g

One serving is about 3 cups of stew.

No major allergens in the listed ingredients. Check labels on packaged items like broth, tortillas and canned goods.

Ingredients

• 12 oz boneless skinless chicken breast
• 1 can white beans (15 oz can)
• 3 cups chicken broth, low sodium
• 4 cups kale
• 1 yellow onion
• 2 carrot
• 3 cloves garlic
• 1 tsp dried thyme
• 1 tbsp olive oil
• ½ tsp salt
• ¼ tsp black pepper

Steps

1. Drain and rinse the white beans. If the chicken breast is large, cut it into 2 pieces so it cooks evenly.
2. Heat the oil in a large pot over medium heat. Cook the diced onion and carrots 5 to 6 minutes.
3. Add the minced garlic and thyme. Stir for 30 seconds.
4. Add the broth and chicken. Bring to a gentle simmer, cover, and cook 12 to 18 minutes, turning once if needed. Check the thickest part with a thermometer: it must reach 165°F.
5. Move the chicken to a clean plate and shred it with two forks. Don't reuse the plate or utensils that touched raw chicken without washing them.
6. Add the beans and chopped kale (tough stems removed) to the pot. Simmer uncovered 4 to 5 minutes, until the kale is tender.
7. Return the chicken to the pot, stir in the salt and pepper, and heat through.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Whole-wheat pasta with red lentil tomato sauce

Serves 2 · 40 min · vegetarian · beans

Calories: 625 · Protein: 28 g · Carbs: 114 g · Fat: 11 g · Fiber: 20 g

Contains: wheat

Ingredients

• 6 oz whole-wheat pasta
• ½ cups red lentils
• 1 can crushed tomatoes (14.5 oz can)
• 1 yellow onion
• 3 cloves garlic
• 1 tsp dried oregano
• 1 tbsp olive oil
• ½ tsp salt

Steps

1. Rinse the red lentils in a fine-mesh strainer and drain.
2. Heat the oil in a medium saucepan over medium heat. Cook the finely diced onion 5 minutes, until soft.
3. Add the minced garlic and oregano. Stir for 30 seconds.
4. Add the lentils, crushed tomatoes and 1 cup of water. Stir and bring to a gentle simmer.
5. Partially cover and cook 18 to 22 minutes, stirring every few minutes, until the lentils are soft and the sauce is thick. Add a splash of water if it gets too thick before the lentils are tender. Stir in the salt.
6. Meanwhile, cook the pasta in boiling water following the package directions, until al dente. Drain.
7. Serve the sauce over the pasta.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Baked cod with roasted vegetables and quinoa

Serves 2 · 45 min · fish · one pan

Calories: 570 · Protein: 41 g · Carbs: 60 g · Fat: 20 g · Fiber: 10 g

Contains: fish

Ingredients

• 2 cod fillets (5 to 6 oz each)
• ¾ cups quinoa
• 2 zucchini
• 2 cups cherry tomatoes
• 1 red bell pepper
• 1 lemon
• 2 cloves garlic
• 2 tbsp olive oil
• ½ tsp paprika
• ½ tsp salt
• ¼ tsp black pepper

Steps

1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment paper.
2. Rinse the quinoa in a fine-mesh strainer. Bring it to a boil with 1¼ cups water, then cover and simmer on low about 15 minutes, until the water is absorbed. Let it stand covered 5 minutes, then fluff. Follow the package if it differs.
3. Cut the zucchini into ½-inch half-moons and the bell pepper into bite-size pieces. Toss with the cherry tomatoes, minced garlic, 1 tablespoon oil and ¼ teaspoon salt. Spread on the pan and roast 15 minutes.
4. Pat the cod (about 5 to 6 oz each) dry and place it among the vegetables. Brush with the remaining oil and season with the paprika, the remaining salt and the pepper.
5. Roast 10 to 14 minutes, depending on thickness, until the thickest part reaches 145°F and the fish is opaque and flakes easily.
6. Squeeze the lemon over the fish and vegetables and serve with the quinoa.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Turkey and vegetable stir-fry with brown rice

Serves 2 · 45 min · turkey

Calories: 675 · Protein: 44 g · Carbs: 74 g · Fat: 24 g · Fiber: 9 g

Contains: soy, wheat (soy sauce). Use a gluten-free tamari if you avoid wheat

Ingredients

• 12 oz lean ground turkey (93% lean)
• ¾ cups brown rice
• 3 cups broccoli florets
• 1 red bell pepper
• 2 carrot
• 3 cloves garlic
• 1 tbsp fresh ginger
• 2 tbsp low-sodium soy sauce
• 1 tbsp olive oil

Steps

1. Cook the brown rice following the package directions (35 to 45 minutes).
2. Heat ½ tablespoon of the oil in a large skillet over medium-high heat. Cook the turkey 6 to 8 minutes, breaking it into small pieces, until no longer pink and it reaches 165°F. Move it to a clean plate.
3. Add the remaining oil. Cook the sliced carrots and broccoli with 2 tablespoons of water 4 to 5 minutes, stirring often, until the broccoli is bright green and starting to soften.
4. Add the sliced bell pepper and cook 2 to 3 minutes.
5. Add the minced garlic and grated ginger. Stir for 30 seconds.
6. Return the turkey to the skillet, add the soy sauce, and stir 1 to 2 minutes until hot and coated.
7. Serve over the rice.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Mediterranean chickpea salad jars

Serves 2 · 15 min · vegetarian · make ahead

Calories: 410 · Protein: 14 g · Carbs: 40 g · Fat: 23 g · Fiber: 10 g

Contains: dairy

Ingredients

• 1 can chickpeas (15 oz can)
• 1 cucumber
• 1 cup cherry tomatoes
• 1 red onion
• 2 oz feta cheese
• 1 lemon
• 2 tbsp olive oil
• ½ tsp dried oregano
• ¼ tsp salt

Steps

1. Drain and rinse the chickpeas. Dice the cucumber, halve the cherry tomatoes and finely dice the red onion.
2. In a small bowl, whisk the oil, the juice of the lemon, the oregano and the salt.
3. Divide the dressing between two clean jars or lidded containers. Layer the chickpeas, cucumber, tomatoes and onion, and top with the crumbled feta.
4. Refrigerate promptly and eat within 3 days. Shake or tip into a bowl and toss to serve.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Hummus and vegetable whole-grain wraps

Serves 2 · 10 min · vegetarian · 10 minutes

Calories: 305 · Protein: 10 g · Carbs: 38 g · Fat: 14 g · Fiber: 8 g

Contains: wheat, sesame (hummus)

Ingredients

• 2 whole-grain tortillas (8-inch)
• ½ cups hummus
• 1 cucumber
• 1 carrot
• 1 red bell pepper
• 1 cup baby spinach

Steps

1. Wash and dry the vegetables. Thinly slice the cucumber and bell pepper and grate the carrot.
2. Spread ¼ cup hummus over each tortilla (about 8 inches), leaving a 1-inch border.
3. Arrange the spinach, cucumber, pepper and carrot in a line across the center.
4. Fold in the sides, roll up tightly and cut in half. Serve right away or refrigerate in a covered container.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Quinoa bowl with roasted vegetables and avocado

Serves 2 · 45 min · vegetarian · make ahead

Calories: 585 · Protein: 17 g · Carbs: 78 g · Fat: 26 g · Fiber: 15 g

No major allergens in the listed ingredients. Check labels on packaged items like broth, tortillas and canned goods.

Ingredients

• ¾ cups quinoa
• 1 sweet potato
• 2 cups broccoli florets
• 1 avocado
• 1 lemon
• 2 tbsp pepitas
• 1 tbsp olive oil
• ½ tsp salt

Steps

1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment paper.
2. Rinse the quinoa in a fine-mesh strainer. Bring it to a boil with 1¼ cups water, then cover and simmer on low about 15 minutes, until the water is absorbed. Let it stand covered 5 minutes, then fluff. Follow the package if it differs.
3. Scrub the sweet potato and cut it into ½- to ¾-inch cubes. Toss with the oil and ¼ teaspoon salt, spread on the pan, and roast 15 minutes.
4. Add the broccoli, toss or turn the vegetables, and roast 12 to 15 minutes more, until the sweet potato is tender and the broccoli is lightly browned.
5. Divide the quinoa between two bowls. Top with the roasted vegetables and sliced avocado.
6. Squeeze the lemon over the bowls and sprinkle with the pepitas and the remaining salt.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Minestrone soup

Serves 2 · 45 min · vegetarian · freezer-friendly

Calories: 485 · Protein: 22 g · Carbs: 85 g · Fat: 10 g · Fiber: 21 g

One serving is about 4 cups of soup.

Contains: wheat

Ingredients

• 1 can white beans (15 oz can)
• 1 can diced tomatoes (14.5 oz can)
• 4 cups vegetable broth, low sodium
• 2 oz whole-wheat pasta
• 1 yellow onion
• 2 carrot
• 2 stalks celery
• 1 zucchini
• 3 cloves garlic
• 2 cups baby spinach
• 1 tsp Italian seasoning
• 1 tbsp olive oil
• ½ tsp salt

Steps

1. Drain and rinse the white beans. Dice the vegetables.
2. Heat the oil in a large pot over medium heat. Cook the onion, carrots and celery 6 to 8 minutes.
3. Add the minced garlic and Italian seasoning. Stir for 30 seconds.
4. Add the broth and diced tomatoes with their juice. Bring to a boil.
5. Add the zucchini and pasta. Reduce to a steady simmer and cook following the pasta package directions, usually 8 to 10 minutes, until the pasta is tender.
6. Stir in the beans, spinach and salt. Simmer 2 to 3 minutes, until the spinach wilts and the beans are hot.
7. The pasta absorbs broth as it sits, so add a little broth or water when reheating, and heat to 165°F.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Kale salad with white beans and lemon dressing

Serves 2 · 15 min · vegetarian · 15 minutes

Calories: 395 · Protein: 17 g · Carbs: 44 g · Fat: 19 g · Fiber: 13 g

Contains: mustard

Ingredients

• 4 cups kale
• 1 can white beans (15 oz can)
• 1 carrot
• 1 lemon
• 2 tbsp pepitas
• 1 tsp Dijon mustard
• 2 tbsp olive oil
• ¼ tsp salt

Steps

1. Drain and rinse the white beans. Wash and dry the kale and carrot. Remove the tough kale stems and finely chop the leaves. Grate the carrot.
2. In a large bowl, whisk the oil, the juice of the lemon, the mustard and the salt.
3. Add the kale and massage it with clean hands 1 to 2 minutes, until the leaves soften and darken slightly.
4. Add the beans and carrot and toss.
5. Divide between two bowls and top with the pepitas.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Chicken, apple and spinach salad wraps

Serves 2 · 30 min · chicken · make ahead

Calories: 415 · Protein: 35 g · Carbs: 39 g · Fat: 14 g · Fiber: 6 g

Contains: wheat, dairy, tree nuts (walnuts)

Ingredients

• 8 oz boneless skinless chicken breast
• 2 whole-grain tortillas (8-inch)
• 1 apple
• 2 cups baby spinach
• ¼ cups plain Greek yogurt
• 2 tbsp walnuts
• 1 lemon
• 1 tsp olive oil
• ¼ tsp salt
• ¼ tsp black pepper

Steps

1. If you have one thick chicken breast, slice it horizontally into two even cutlets (about 4 oz each). Pat dry and season both sides with the salt and pepper.
2. Heat the oil in a skillet over medium heat. Cook the cutlets 3 to 5 minutes per side, depending on thickness, until the thickest part reaches 165°F. Move to a clean plate, rest 5 minutes, then slice into strips.
3. Stir the yogurt with the juice of ½ lemon.
4. Spread the yogurt mixture over the tortillas. Top with the spinach, chicken, thin apple slices and chopped walnuts.
5. Fold in the sides, roll tightly and cut in half. Serve right away or refrigerate promptly in a covered container.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Overnight oats with berries and chia

Serves 2 · 10 min · vegetarian · make ahead

Calories: 275 · Protein: 9 g · Carbs: 41 g · Fat: 8 g · Fiber: 11 g

Contains: tree nuts (almond), because the recipe assumes unsweetened almond milk. Oats may be cross-contaminated with wheat; use certified gluten-free oats if you avoid gluten. Optional swap: any unsweetened milk you tolerate (this changes the allergens and the nutrition estimate)

Ingredients

• 1 cup rolled oats
• 1 ½ cups unsweetened milk
• 2 tbsp chia seeds
• 1 cup mixed berries
• ½ tsp cinnamon
• ½ tsp vanilla extract

Steps

1. Stir the oats, milk, chia seeds, cinnamon and vanilla together in a bowl or two lidded jars.
2. Cover and refrigerate at least 6 hours or overnight, until the oats and chia have thickened.
3. Stir well. Divide between two bowls if made in one container. Top with the berries (fresh, or thawed if frozen) and serve cold.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Vegetable egg scramble with whole-grain toast

Serves 2 · 15 min · vegetarian · 15 minutes

Calories: 325 · Protein: 19 g · Carbs: 22 g · Fat: 18 g · Fiber: 4 g

Contains: eggs, wheat

Ingredients

• 4 eggs
• 1 red bell pepper
• 2 cups baby spinach
• ½ cups cherry tomatoes
• 2 slices whole-grain bread
• 1 tbsp olive oil
• ¼ tsp salt
• ¼ tsp black pepper

Steps

1. Wash and dice the bell pepper. Halve the cherry tomatoes.
2. Heat the oil in a nonstick skillet over medium heat. Cook the pepper 3 to 4 minutes, stirring now and then.
3. Add the tomatoes and spinach. Cook 1 to 2 minutes, until the spinach wilts.
4. Whisk the eggs with the salt and pepper. Pour into the skillet and cook, stirring gently, until the eggs are fully set and no liquid egg remains.
5. Toast the bread and serve alongside.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Plain Greek yogurt with berries and walnuts

Serves 2 · 5 min · vegetarian · 5 minutes

Calories: 220 · Protein: 15 g · Carbs: 14 g · Fat: 12 g · Fiber: 3 g

Contains: dairy, tree nuts (walnuts)

Ingredients

• 1 cup plain Greek yogurt
• 1 cup mixed berries
• 4 tbsp walnuts
• ¼ tsp cinnamon

Steps

1. Divide the yogurt between two bowls.
2. Top each bowl with half the berries and 2 tablespoons chopped walnuts.
3. Sprinkle with cinnamon and serve.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Banana oat pancakes

Serves 2 · 30 min · vegetarian · 30 minutes

Calories: 355 · Protein: 13 g · Carbs: 56 g · Fat: 10 g · Fiber: 8 g

Contains: eggs

Ingredients

• 2 ripe bananas
• 2 eggs
• 1 cup rolled oats
• 1 ½ tsp baking powder
• ½ tsp cinnamon
• 1 tsp olive oil

Steps

1. Add the bananas, eggs, oats, baking powder and cinnamon to a blender. Blend until mostly smooth, scraping down the sides if needed. Let the batter stand 5 minutes to thicken.
2. Heat a nonstick skillet or griddle over medium-low heat. Lightly brush with a little of the oil.
3. Pour about ¼ cup of batter per pancake, leaving space between them. Cook 2 to 3 minutes, until the edges look set and bubbles appear. Flip carefully and cook 1 to 2 minutes more, until cooked through and golden. Lower the heat if they brown too fast.
4. Repeat with the remaining batter, lightly oiling the pan as needed. Makes about 6 small pancakes, 3 per person.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Baked cinnamon apples with oats and walnuts

Serves 2 · 40 min · vegetarian · dessert

Calories: 250 · Protein: 3 g · Carbs: 34 g · Fat: 13 g · Fiber: 7 g

Contains: tree nuts (walnuts)

Ingredients

• 2 apple
• ¼ cups rolled oats
• 2 tbsp walnuts
• 1 tsp cinnamon
• ½ tsp vanilla extract
• 1 tbsp olive oil

Steps

1. Heat the oven to 375°F.
2. Wash and dry the apples. Cut each in half from stem to base and scoop out the core and seeds with a spoon to make a shallow well.
3. Mix the oats, chopped walnuts, cinnamon, vanilla and oil in a small bowl.
4. Place the apple halves cut-side up in a small baking dish. Divide the oat mixture among the centers and pour 2 tablespoons of water into the bottom of the dish.
5. Bake uncovered 30 to 35 minutes, until the apples are tender when pierced with a knife and the topping is lightly toasted. Serve warm.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.

Berry chia pudding

Serves 2 · 10 min · vegetarian · make ahead

Calories: 170 · Protein: 5 g · Carbs: 18 g · Fat: 9 g · Fiber: 11 g

Contains: tree nuts (almond), because the recipe assumes unsweetened almond milk. Optional swap: any unsweetened milk you tolerate (this changes the allergens and the nutrition estimate)

Ingredients

• ¼ cups chia seeds
• 1 cup unsweetened milk
• 1 cup mixed berries
• ½ tsp vanilla extract

Steps

1. In a bowl, whisk the chia seeds, milk and vanilla.
2. Wait 5 minutes, then whisk again thoroughly to break up clumps and spread the seeds.
3. Cover and refrigerate at least 2 hours, until thick and spoonable.
4. Stir, divide between two cups or bowls, and top with the berries. Serve chilled.

Estimated per serving (each recipe makes 2). Calculated from standard USDA ingredient values and rounded, so brands and portions will vary. Milk is assumed to be unsweetened almond milk and yogurt 2% plain Greek. This is general information, not medical or dietary advice.

Use a food thermometer: cook fish to 145°F, and chicken and turkey (including ground turkey) to 165°F. Cook eggs until firm. Refrigerate cooked food within 2 hours and eat it within 3 to 4 days; reheat it to 165°F. Wash produce, and rinse canned beans unless the recipe says otherwise. Times are estimates, so use the temperature and the visual cues. Check the labels for allergens in the products you buy.