1.Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
For this healthy 30-minute dinner, treat your veggies like pasta and cook until al dente, or just done. If you have a little extra time, double or triple the lemon-tahini dressing and use it to quickly dress a salad or as a sauce for steak or shrimp.
Ingredients
- ¼ cup tahini
- ¼ cup cold water plus 2 tablespoons, divided
- ¼ cup lemon juice
- ½ teaspoon minced garlic plus 2 sliced garlic cloves, divided
- ¼ teaspoon ground cumin
- ½ teaspoon kosher salt, divided
- 1 cup green beans
- 1 small broccoli crown
- 4 (4 ounce) chicken cutlets, trimmed
- ¼ teaspoon ground pepper
- 2 tablespoons extra-virgin olive oil, divided
- ½ large red onion, sliced
- 4 cups thinly sliced kale
- 2 cups cooked brown rice
- ¼ cup chopped fresh cilantro
Directions
- Whisk tahini and 1/4 cup water in a small bowl until smooth. Add lemon juice, minced garlic, cumin and 1/4 teaspoon salt and whisk to combine. Set aside.
- Trim green beans and cut in half. Break broccoli into florets. Measure 1 cup (reserve the rest for another use).
- Season chicken with the remaining 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add the chicken and cook until an instant-read thermometer registers 160 degrees F, 3 to 5 minutes per side. Transfer to a clean cutting board and tent with foil to keep warm.
- Wipe out the pan and add the remaining 1 tablespoon oil. Add onion and cook, stirring occasionally, for 2 minutes. Add sliced garlic and cook for 30 seconds, then add the broccoli and green beans. Cook, stirring occasionally, for 2 minutes. Stir in kale and add the remaining 2 tablespoons water. Cover and steam until the vegetables are tender-crisp, 1 to 2 minutes.
- Slice the chicken.
- To serve, divide rice and the vegetables among 4 bowls and top with the chicken. Drizzle with the reserved dressing and sprinkle with cilantro.
Nutrition Facts (per serving)
| 452 | Calories |
| 18g | Fat |
| 42g | Carbs |
| 35g | Protein |
2.Chipotle Chicken Burrito Bowl with Cauliflower Rice
This easy-to-make and meal-prep burrito bowl is even better than takeout! You’ll never miss the carbs in this protein-packed, super-flavorful meal that replaces the cilantro-lime rice with cauliflower rice. We love this with chicken but it would be just as delicious with shrimp.
Ingredients
- 4 cups cauliflower florets
- 3 tablespoons extra-virgin olive oil, divided
- ½ teaspoon salt, divided
- 1 pound skinless, boneless chicken breasts
- 1 tablespoon finely chopped chipotle peppers in adobo sauce
- ½ teaspoon garlic powder
- ½ teaspoon ground cumin
- 2 cups shredded romaine lettuce
- 1 cup canned pinto beans, rinsed
- 1 ripe avocado, diced
- ¼ cup pico de gallo or fresh salsa
- ¼ cup shredded Cheddar or Monterey Jack cheese
- Lime wedges for serving
Directions
- Pulse cauliflower in a food processor until chopped into rice-size pieces. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add the cauliflower and 1/4 teaspoon salt. Cook, stirring occasionally, until the cauliflower is softened, about 5 minutes. Cover and keep warm.
- Position a rack in upper third of oven; preheat broiler to high. Coat a large rimmed baking sheet with cooking spray.
- Season chicken with the remaining 1/4 teaspoon salt. Place on the prepared baking sheet and broil for 9 minutes.
- Meanwhile, combine the remaining 1 tablespoon oil, chipotles, garlic powder and cumin in a small bowl.
- Turn the chicken over, brush with the chipotle glaze and continue broiling until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 8 to 10 minutes more. Transfer to a clean cutting board and chop into bite-size pieces.
- Assemble each bowl with 1/2 cup each cauliflower rice, chicken and lettuce, 1/4 cup beans, 1/4 avocado and 1 tablespoon each pico de gallo (or salsa) and cheese. Serve with a lime wedge.
Nutrition Facts (per serving)
| 431 | Calories |
| 24g | Fat |
| 22g | Carbs |
| 34g | Protein |
3.Spicy Slaw Bowls with Shrimp & Edamame
The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.
Ingredients
- Spicy cabbage slaw
- 2 cups frozen shelled edamame, thawed
- 1 medium avocado, diced
- ½ medium lime, juiced
- 12 ounces peeled cooked shrimp
Directions
- Prepare Spicy Cabbage Slaw. Add edamame; toss and set aside.
- Toss avocado with lime juice in a small bowl.
- Divide the slaw mixture among 4 containers. Top each with 1/4 of the shrimp (about 3 ounces) and 1/4 of the avocado. Cover and refrigerate until ready to eat.
To make ahead
Keep cabbage mixture and dressing for the Spicy Cabbage Slaw separate and wait to combine until ready to eat. If using precooked frozen shrimp, wait to defrost the shrimp until you’re ready to eat.
Nutrition Facts (per serving)
| 364 | Calories |
| 19g | Fat |
| 20g | Carbs |
| 28g | Protein |
4. Meal-Prep Roasted Vegetable Bowls with Pesto
Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches (or ready-to-eat dinners) for several days–just grab a container on your way out the door in the morning.
Ingredients
- 3 tablespoons extra-virgin olive oil, divided
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- 4 cups broccoli florets
- 2 medium red bell peppers, quartered
- 1 cup sliced red onion
- 3 cups cooked brown rice
- 1 (15 ounce) can chickpeas, rinsed
- 4 tablespoons prepared pesto
Directions
- Preheat oven to 450 degrees F.
- Whisk 2 tablespoons oil, garlic powder, salt and pepper together in a large bowl. Add broccoli, peppers and onion; toss to coat. Transfer to a large rimmed baking sheet and roast, stirring once, until the vegetables are tender, about 20 minutes. Chop the peppers when cool enough to handle.
- Stir the remaining 1 tablespoon oil into rice. Place about 3/4 cup of the rice in each of four 2-cup microwave-safe, lidded containers. Divide chickpeas and the roasted vegetables among the bowls. Top each with 1 tablespoon pesto.
- To reheat: Microwave each container on High until heated through, 1 to 2 minutes.
Tips
To make ahead: Prepare through Step 3 and refrigerate for up to 4 days.
Nutrition Facts (per serving)
| 484 | Calories |
| 21g | Fat |
| 64g | Carbs |
| 12g | Protein |
5.Creamy Blueberry-Pecan Overnight Oatmeal
These overnight oats with Greek yogurt, blueberries and pecans are an easy, on-the-go-breakfast. If desired, reheat the oatmeal before adding the toppings.
Ingredients
- ½ cup old-fashioned rolled oats
- ½ cup water
- Pinch of salt
- ½ cup blueberries, fresh or frozen, thawed
- 2 tablespoons nonfat plain Greek yogurt
- 1 tablespoon toasted chopped pecans
- 2 teaspoons pure maple syrup
Directions
- Combine oats, water and salt in a jar or bowl. Cover and refrigerate overnight. In the morning, heat if desired, and top with blueberries, yogurt, pecans and syrup.
Tips
People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.
Nutrition Facts (per serving)
| 291 | Calories |
| 8g | Fat |
| 49g | Carbs |
| 9g | Protein |