Craving something light, fresh and satisfying? This chicken salad with grapes recipe delivers vibrant flavor and balanced nutrition — ready in just 10 minutes.

Yield: 1 serving Per Serving: 1 Lean, 3 Green, 2 Condiments Prep Time: 5 minutes Total Time: 10 minutes Ingredients 1 cup frozen cauliflower rice 3 eggs ½ cup chopped scallions 2 tbsp reduced-sodium soy sauce Directions Microwave cauliflower rice per package directions. Crack eggs in a separate microwave-safe bowl and whisk with a fork to break up yolks. Cover, and microwave the eggs for about 1 to 1½ minutes, until the eggs are fully cooked. Break the cooked eggs into small

Yield: 2 servings Total Time: 15 minutes Per serving: 1 lean | 3 green | 3 condiments Ingredients ½ lb 90-94% lean ground beef ½ tbsp taco seasoning 1/3 cup nonfat, plain Greek yogurt ½ cup loosely packed fresh cilantro 2 tsp lime juice 1 clove garlic Pinch salt 1/3 cup sliced grape tomatoes 3 tbsp chopped green onion ½ cup reduced-fat, Mexican blend shredded cheese 1 medium-sized bell pepper, diced 3 cups shredded lettuce Directions Place ground beef in a medium-sized skille

Yield: 1 serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 1 Condiment Total Time: 2 minutes Prep Time: 1 minute Ingredients. 4½ oz. (after draining) canned chicken breast in water 2 tbsp salsa or pico de gallo 3 tbsp reduced-fat shredded cheese, such as cheddar or Monterey Jack 6 large lettuce leaves, such as butter leaf, green leaf, or romaine 1 of the following: 2 tbsp sour cream, 1½ oz. avocado, OR 2 tbsp guacamole Directions. 1. Mix chicken and salsa in a m

Yield: 1 serving Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 5 minutes Prep Time: 5 minutes Ingredients 3 cups fresh baby spinach 3 large eggs Cooking spray ¼ cup reduced-fat crumbled feta Directions 1. Optional: Roughly chop the spinach into smaller pieces (about 1-inch pieces). 2. Crack the eggs into a large bowl and whisk. 3. Heat a nonstick skillet over medium heat, then lightly grease with cooking spray. 4. Add the chopped spinach and cook until spinach has wi

Yield: 1 serving Per Serving: 1 Lean, 3 Green Total Time: 10 minutes Prep Time: 1 minute Ingredients 1½ cups frozen broccoli 1 cup reduced-fat cheddar cheese Directions Place broccoli on a microwave-safe bowl or plate and cook per package directions. Top with cheddar cheese. Optional: heat the broccoli with cheese for another 15 to 20 seconds to melt cheese. Nutrition Facts Per Serving: 350 calories, 20g fat, 8g carbohydrate, 34g protein

Yield: 1 serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Total Time: 15 minutes Ingredients 2 whole eggs 4 egg whites Cooking spray 1 tsp canola oil ½ cup finely chopped scallions ¼ cup finely chopped jalapeno pepper ½ cup finely diced tomato ¼ cup finely diced zucchini ¼ tsp salt ½ tsp pepper Directions Whisk the eggs and egg whites in a bowl and set aside. Heat a non-stick skillet over medium heat and lightly grease with cooking spray, then add oil. Add

Yield: 1 serving Per Serving: 3 oz. protein, 2 – 3 fruit, 1 dairy, 2 healthy fats Total Time: 10 minutes Prep Time: 10 minutes Ingredients Smoothie ¾ cup low-fat plain or lower sugar vanilla Greek yogurt 1 cup low-fat milk or unsweetened milk alternative 1 cup fresh or frozen fruit, like strawberries ½ banana Toppings 1 serving of unsalted nuts or seeds, such as 2 tbsp ground flaxseeds 1 tbsp seeds, like chia or pumpkin seeds ⅓ oz. of nuts, like chopped walnuts or sliced almo

Yield: 1 serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green Total Time: 5 minutes Ingredients 6 oz. shredded rotisserie chicken breast, skin removed 2 tsp pesto 1½ cups frozen zucchini noodles Directions Combine the shredded chicken and pesto in a bowl; stir to coat chicken with pesto. Cook zucchini noodles per package directions in the microwave. Place zucchini on a plate or in a bowl and toss with pesto chicken. Nutrition Facts Per Serving: 310 calories, 11g fat, 3

Yield: 1 serving Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 5 minutes Prep Time: 2 minutes Ingredients 1 cup large, thick-sliced tomato 4 oz. medium-thick sliced part skim mozzarella ½ cup baby arugula 2 tsp balsamic vinegar ⅛ tsp each: salt & pepper Directions Slice tomato into thick slices about ½-inch thick. Alternate layers of tomato, mozzarella slices, and arugula on plate (about 8 layers); repeat until all tomato, mozzarella, and arugula are used up. Drizzle

Yield: 2 servings Per Serving: 3 oz. protein, 2 vegetables, 1 fruit, 1 starch, 1 healthy fat Total Time: 15 minutes Prep Time: 15 minutes Ingredients 1, (5-oz.) can/pouch chunk light tuna, drained 2 hardboiled eggs, diced ¼ cup finely diced celery ¼ cup finely diced red or green onion 1 small pickle, diced (optional) 2 tbsp reduced-fat mayonnaise 1 tsp Dijon mustard Pinch of salt & pepper 1 cup microgreens, baby spinach or other leafy green 2 slices tomato 2 slices whole grai

Yield: 1 serving Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 15 minutes Prep Time: 15 minutes Ingredients: 2 tbsp low-fat Greek yogurt ¾ tsp whole grain mustard 1 tbsp water ¼ tsp salt 1/8 tsp ground black pepper ½ cup cooked quinoa 3 hardboiled eggs, peeled and chopped ¼ cup finely chopped tomatoes ¼ cup finely chopped cucumber 1 cup baby arugula 1, (24-32 oz.) mason jar Directions: In a mixing bowl, combine the Greek yogurt with the mustard, water, salt, and pepp

Yield: 4 servings Per Serving: 4 oz. lean protein, 3 vegetables, 1 starch, 1 healthy fat Total Time: 20 minutes Prep Time: 15 minutes Ingredients 1, (12-oz.) bag trimmed haricot verts or thin green beans 1, (1-lb.) container microwave-ready baby or fingerling potatoes 4 hardboiled eggs 8 tbsp balsamic vinaigrette 4 cups Spring mix 1 cup cherry tomatoes 12 oz. cooked, peeled and deveined shrimp ½ tsp ground black pepper Directions Microwave haricots verts (or green beans) acco

Prep Time: 15 minutes Cook Time: 5 minutes Yield: 4 servings, 12 pepper halves per serving Ingredients ¼ cup diced jalapeno pepper Cooking spray 1, 12 oz can low-sodium chicken breast (in water), drained 6 oz of avocado, mashed ½ cup plain, low-fat Greek yogurt 2 cups low-fat shredded cheddar cheese, divided 1 tsp chili powder 24 mini bell peppers, halved with stem, seeds, and membranes removed ¼ cup chopped scallions Directions Sauté the diced jalapeno in a lightly greased s

Yield: 1 serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Total Time: 15 minutes Prep Time: 10 minutes Ingredients 1, (5-oz.) can solid white tuna packed in water, drained well (4-oz. drained weight) (½ leanest) ½ cup chopped celery stalks and leaves (1 Green) 1 green onion, chopped (1/4 Green) ¼ cup non-fat Greek yogurt (2 Condiments) 1 large tomato (2 Green) 4 thin slices avocado, about 1½ ounces (1 healthy fat) 2 slices (1-oz. each) reduced-fat Swiss che

Yield: 1 serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Prep Time: 5 minutes Total Time: 5 minutes Ingredients: 1½ cups low-fat cottage cheese 1 tbsp unsalted seeds, such as pumpkin, sunflower, chia, or sesame seeds 1½ tsp everything but the bagel seasoning 1½ cups mini bell peppers, halved Directions: Mix cottage cheese and everything but the bagel seasoning in a small bowl. Top mini bell peppers with 1-2 tablespoons of cottage cheese dip. Tip: Use celer

Yield: 1 serving Per Serving: 3 - 4 oz. protein, 1 vegetable, 1 fruit, 1 starch, 1 healthy fat Total Time: 10 minutes Prep Time: 10 minutes Ingredients 1 tbsp reduced-fat mayonnaise 1 small pickle, diced 1 tsp whole grain mustard 1 small whole wheat tortilla or wrap 1 large lettuce leaf, like butter or green leaf lettuce 2 - 3 oz. cooked turkey or chicken breast, cut strips or thinly sliced 1, (1-oz.) slice reduced-fat cheese, such as cheddar or swiss 1 slice tomato 1 small p

Yield: 4 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 1 Condiment Total Time: 15 minutes Prep Time: 5 minutes Ingredients 1½ lbs. rotisserie chicken breast, skin-removed, chopped 4 cups diced celery ¼ cup fresh tarragon, finely chopped ¼ cup reduced-fat mayonnaise ¼ cup non-fat Greek yogurt 20 large lettuce leaves, such as romaine or butterhead ¼ tsp salt ¼ tsp ground black pepper Directions In a bowl, toss together chicken, celery, tarragon, mayonnaise and yogurt.

Yield: 2 servings Per Serving: 1 Leanest, 3 Green, 2 Healthy Fats, 1 Condiment Total Time: 15 minutes Ingredients 2 small hearts romaine lettuce 1 Tbsp. butter, melted 1/3 cup plain, low-fat Greek yogurt 2 Tbsp. olive oil-based mayonnaise 1 small stalk celery, finely diced 2 tsp lemon juice 1 Tbsp. chopped fresh chives ¼ tsp Old Bay seasoning ¼ tsp salt ¼ tsp pepper 12 oz. cooked lobster meat Directions Preheat grill. Slice romaine hearts in half lengthwise. Remove a few of t