Ingredients

Instructions

1 lb ground turkey

1. Heat a large skillet over medium heat and cook the turkey until browned, then drain excess liquid.

1 small onion, diced

2. Add the onion and cook for 3 minutes, stirring frequently.

1 zucchini, diced

3. Stir in the zucchini and frozen peas, cooking for 5 more minutes.

1 cup frozen peas

4. Add the garlic powder, Italian seasoning, and salt/pepper to taste, and mix well.

1 teaspoon garlic powder

5. Serve warm with a side of rice or quinoa, if desired.

1 teaspoon Italian seasoning

Salt and pepper to taste

Ingredients

Instructions

1 lb boneless, skinless chicken breasts

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

2 medium potatoes, diced

2. Toss the potatoes and green beans with olive oil, salt, and pepper, and spread on one half of the sheet.

1 cup frozen green beans

3. Season chicken with lemon juice, dried dill, garlic powder, and pepper, then place on the other half.

1 lemon, juiced

4. Bake for 25 minutes, flipping veggies halfway, until chicken is fully cooked.

1 teaspoon dried dill

1 teaspoon garlic powder

Salt and pepper to taste

Ingredients

Instructions

½ lb lean ground beef

1. Cook ground beef in a large pot over medium heat, then drain and rinse to remove excess fat.

1 cup dry lentils

2. Add onion and carrots to the pot, cooking for 5 minutes.

1 small onion, diced

3. Stir in lentils, diced tomatoes, broth, garlic powder, cumin, and thyme.

2 medium carrots, diced

4. Bring to a boil, then reduce heat and simmer for 25 minutes until lentils are tender.

1 can low-sodium diced tomatoes

5. Serve warm with a garnish of parsley, if desired.

4 cups low-sodium beef broth

1 teaspoon garlic powder

1 teaspoon ground cumin

½ teaspoon dried thyme

Ingredients

Instructions

2 cans low-sodium tuna, drained

1. Cook pasta according to package instructions, then drain and rinse under cold water.

2 cups cooked whole wheat pasta

2. In a large bowl, combine tuna, pasta, chopped veggies, and dressing.

1 cup grape tomatoes, halved

3. Toss well to coat, adjust seasoning with salt/pepper, and chill before serving.

1 cup frozen peas, thawed

2 tablespoons olive oil

1 tablespoon red wine vinegar

Salt and pepper to taste

Ingredients

Instructions

2 medium sweet potatoes, diced

1. Preheat oven to 375°F and lightly grease a baking dish.

1 can low-sodium black beans, drained

2. In a large bowl, mix sweet potatoes, black beans, tomatoes, cumin, chili powder, and garlic powder.

1 can low-sodium diced tomatoes

3. Pour into the dish, cover with foil, and bake for 25 minutes.

1 teaspoon cumin

4. Remove foil, sprinkle with cheese, and bake for another 10 minutes until cheese is melted.

1 teaspoon chili powder

1 teaspoon garlic powder

½ cup shredded cheddar cheese