Ingredients

Instructions

1 lb boneless, skinless chicken breast

1. Cook pasta according to package directions. Drain and set aside.

2 cups cooked whole wheat pasta

2. Heat oil in a skillet over medium heat. Add chicken, season with salt and pepper, and cook until browned.

1 cup frozen broccoli, thawed

3. Add thawed broccoli and stir for 3-5 minutes.

1 tablespoon olive oil

4. Reduce heat, stir in milk and parmesan cheese until creamy.

1 cup skim milk

5. Toss with pasta and serve warm.

½ cup grated parmesan cheese

Salt and pepper to taste

Ingredients

Instructions

1 medium spaghetti squash

1. Preheat oven to 400°F. Cut spaghetti squash in half, remove seeds, and place cut-side down on a baking sheet.

1 lb ground turkey

2. Bake for 30-40 minutes or until tender. Use a fork to scrape the squash into strands.

1 can low-sodium diced tomatoes

3. While squash bakes, brown turkey in a skillet.

1 teaspoon Italian seasoning

4. Add tomatoes, Italian seasoning, garlic powder, and pepper to turkey. Simmer for 10 minutes.

1 teaspoon garlic powder

5. Serve marinara sauce over spaghetti squash strands.

Black pepper to taste

Ingredients

Instructions

½ lb lean ground beef

1. Cook ground beef in a skillet over medium heat. Drain and set aside.

2 medium russet potatoes, diced

2. Heat oil in the same skillet. Add potatoes and cook for 10-12 minutes, stirring occasionally.

1 small onion, diced

3. Add onion and cook for another 5 minutes until softened.

1 teaspoon garlic powder

4. Return beef to the skillet, season with garlic powder, cumin, salt, and pepper, and stir well.

½ teaspoon ground cumin

5. Serve as-is or with a fried egg on top for extra protein.

1 tablespoon olive oil

Salt and pepper to taste

Ingredients

Instructions

2 cans low-sodium tuna, drained

1. In a large bowl, combine tuna, chickpeas, diced cucumber, and dressing.

1 can low-sodium chickpeas, drained

2. Mix well and season with lemon juice, dill, salt, and pepper to taste.

1 cucumber, diced

3. Chill for at least 30 minutes before serving.

1 tablespoon olive oil

1 tablespoon lemon juice

1 teaspoon dried dill

Salt and pepper to taste

Ingredients

Instructions

4 tilapia fillets

1. Preheat oven to 375°F and line a baking sheet with parchment.

½ cup breadcrumbs

2. In a small bowl, combine breadcrumbs, parmesan cheese, garlic powder, and Italian seasoning.

¼ cup grated parmesan cheese

3. Brush fillets lightly with olive oil, then press breadcrumb mixture onto the top of each fillet.

1 tablespoon olive oil

4. Bake for 12-15 minutes or until fish flakes easily with a fork.

1 teaspoon garlic powder

1 teaspoon Italian seasoning