Filling Salads
1. Big Protein Salad (420 cal, 42g protein)
4oz grilled chicken + 3 cups mixed greens + 1/2 cup chickpeas + cucumber + cherry tomatoes + 2 tbsp light balsamic.
2. Tuna Nicoise (400 cal, 38g protein)
1 can tuna + 2 hard-boiled eggs + green beans + cherry tomatoes + black olives + 2 tbsp lemon vinaigrette.
3. Southwest Chicken Salad (450 cal, 40g protein)
Chopped romaine + 4oz shredded chicken + 1/4 cup black beans + corn + avocado + salsa as dressing.
Grain Bowls
4. Mediterranean Grain Bowl (480 cal, 38g protein)
1/2 cup quinoa + 4oz grilled chicken + roasted red peppers + olives + cucumber + 1oz feta + lemon tahini dressing.
5. Asian Brown Rice Bowl (400 cal, 20g protein)
1/2 cup brown rice + 4oz edamame + shredded carrots + cucumber + sesame ginger dressing.
Wraps and Quick Options
6. Turkey and Avocado Wrap (380 cal, 34g protein)
Whole-wheat wrap + 4oz turkey deli meat + 1/4 avocado + spinach + tomato + mustard.
7. Egg Salad on Rye (370 cal, 25g protein)
2 hard-boiled eggs mashed with Greek yogurt (instead of mayo) + mustard + celery + dill. On 2 slices rye bread.
Soups
8. White Bean and Turkey Soup (380 cal, 35g protein)
Ground turkey + white beans + diced tomatoes + spinach + chicken broth + Italian seasoning. Makes 6 servings.
9. Lentil Vegetable Soup (320 cal, 18g protein)
Red lentils + diced carrots, celery, onion + cumin + turmeric + vegetable broth. Makes 6 servings.
5-Minute Options
- Cottage cheese and vegetable plate: 1 cup cottage cheese + raw vegetables + whole grain crackers. 320 cal, 28g protein.
- Canned salmon salad: 1 can salmon + Greek yogurt + lemon + capers on cucumber slices. 300 cal, 35g protein.
- Rotisserie chicken + pre-washed salad: Tear off chicken, dump salad mix, add dressing. 380 cal, 40g protein. Zero cooking required.
