Yield: 2 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 15 minutes Prep Time: 10 minutes Ingredients Cooking spray 3 cups broccoli florets 2 tsp olive oil 1 lb. chicken tenderloins ½ tbsp everything bagel seasoning ¼ cup low-fat plain Greek yogurt ½ tsp Dijon mustard Directions Place rack in upper third of oven, then preheat broiler to high. Line a large, rimmed baking sheet with foil and lightly grease with cooking spray. Place the broccol

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 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments Total Time: 5 minutes Prep Time: 5 minutes Ingredients 1, (5-oz.) can chunk light tuna in water ½ cup diced celery 2 tbsp chopped red onion ¼ cup plain Greek yogurt 1 tbsp mayonnaise ½ tsp Dijon mustard ⅛ tsp salt & ground black pepper 1 hardboiled egg or 1 oz. reduced-fat cheese 1 cup raw veggie dippers, such as halved mini bell peppers, celery sticks, sliced radishes or cucumber Directions

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: 1 serving Per Serving: 1 Lean, 3 Green, 3 Condiments Prep Time: 5 minutes Total Time: 5 minutes Ingredients 5 oz. canned/pouched salmon in water 2 tbsp low fat cream cheese 1 tsp lemon juice ⅛ tsp each salt & pepper 1½ cups celery sticks Directions Combine all the ingredients, except the celery sticks, in a bowl and mash with a fork so that the cream cheese evenly mixes in with the salmon. Serve salmon dip with celery sticks. Tips Look for pre-cut, pre-washed celery st

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