Recipes

222 recipes

• 15 min

  Berry walnut steel-cut oats

  Breakfast • 290 cal

  Carbs 42 g • Sodium 85 mg

  Provides fiber

• 12 min

  Spinach & pepper egg scramble

  Breakfast • 260 cal

  Carbs 18 g • Sodium 290 mg

  Adds protein

• 5 min

  Greek yogurt berry parfait

  Snacks • 230 cal

  Carbs 20 g • Sodium 70 mg

  Steady energy

• 20 min

  Mediterranean chickpea quinoa bowl

  Lunch • 470 cal

  Carbs 48 g • Sodium 310 mg

  Adds plant protein

• 25 min

  Black bean & brown rice burrito bowl

  Lunch • 440 cal

  Carbs 72 g • Sodium 240 mg

  Provides fiber

• 25 min

  Lemon herb salmon with asparagus

  Dinner • 380 cal

  Carbs 9 g • Sodium 220 mg

  Offers unsaturated fats

• 25 min

  Garlic chicken & broccoli stir-fry

  Dinner • 360 cal

  Carbs 32 g • Sodium 330 mg

  Lean protein

• 40 min

  Turkey & quinoa stuffed peppers

  Dinner • 300 cal

  Carbs 27 g • Sodium 160 mg

  Balanced plate

• 30 min

  Hearty lentil vegetable soup

  Soups • 270 cal

  Carbs 38 g • Sodium 290 mg

  Provides fiber

• 25 min

  Creamy broccoli white bean soup

  Soups • 190 cal

  Carbs 28 g • Sodium 210 mg

  No cream needed

• 10 min

  Spinach salad with chickpeas & citrus

  Lunch • 280 cal

  Carbs 32 g • Sodium 150 mg

  Rich in folate

• 35 min

  Herbed brown rice & roasted vegetables

  Dinner • 330 cal

  Carbs 57 g • Sodium 25 mg

  Whole grain

• 25 min

  Baked cod with tomatoes & olives

  Dinner • 260 cal

  Carbs 10 g • Sodium 290 mg

  Lean protein

• 40 min

  Turkey & bean chili

  Dinner • 360 cal

  Carbs 40 g • Sodium 230 mg

  Provides fiber

• 15 min

  Garlic shrimp with zucchini noodles

  Dinner • 240 cal

  Carbs 12 g • Sodium 270 mg

  Low carb

• 30 min

  Chickpea & spinach curry

  Dinner • 400 cal

  Carbs 64 g • Sodium 180 mg

  Adds plant protein

• 40 min

  Sheet-pan chicken & root vegetables

  Dinner • 340 cal

  Carbs 30 g • Sodium 150 mg

  Balanced plate

• 20 min

  Tofu & vegetable stir-fry

  Dinner • 280 cal

  Carbs 16 g • Sodium 280 mg

  Plant protein

• 25 min

  Honey-free teriyaki salmon & quinoa

  Dinner • 420 cal

  Carbs 30 g • Sodium 320 mg

  Omega-3 rich

• 35 min

  Lentil bolognese with whole-wheat pasta

  Dinner • 430 cal

  Carbs 78 g • Sodium 70 mg

  Provides fiber

• 20 min

  Chicken fajita lettuce wraps

  Dinner • 250 cal

  Carbs 12 g • Sodium 200 mg

  Low carb

• 45 min

  Black bean stuffed sweet potatoes

  Dinner • 320 cal

  Carbs 62 g • Sodium 150 mg

  High fiber

• 30 min

  Grilled herb chicken & farro salad

  Dinner • 410 cal

  Carbs 32 g • Sodium 120 mg

  Whole grain

• 20 min

  Fish tacos with cabbage slaw

  Dinner • 320 cal

  Carbs 32 g • Sodium 140 mg

  Lean protein

• 45 min

  Baked eggplant parmesan

  Dinner • 230 cal

  Carbs 30 g • Sodium 290 mg

  No frying

• 35 min

  Herb-crusted pork tenderloin & green beans

  Dinner • 240 cal

  Carbs 9 g • Sodium 220 mg

  Lean protein

• 30 min

  Minestrone pasta skillet

  Dinner • 340 cal

  Carbs 60 g • Sodium 210 mg

  Provides fiber

• 30 min

  Chicken souvlaki with tzatziki

  Dinner • 280 cal

  Carbs 8 g • Sodium 120 mg

  Mediterranean

• 20 min

  Veggie brown rice 'fried' rice

  Dinner • 330 cal

  Carbs 50 g • Sodium 260 mg

  Whole grain

• 45 min

  Mushroom barley risotto

  Dinner • 290 cal

  Carbs 52 g • Sodium 230 mg

  Heart-friendly grain

• 15 min

  Seared tuna with sesame greens

  Dinner • 270 cal

  Carbs 6 g • Sodium 300 mg

  Omega-3 rich

• 30 min

  Black bean & oat burgers

  Dinner • 320 cal

  Carbs 54 g • Sodium 280 mg

  Plant protein

• 30 min

  Lemon chicken & whole-wheat orzo

  Dinner • 380 cal

  Carbs 40 g • Sodium 230 mg

  Balanced plate

• 45 min

  Ratatouille with white beans

  Dinner • 260 cal

  Carbs 38 g • Sodium 60 mg

  Packed with vegetables

• 25 min

  Cajun shrimp quinoa bowl

  Dinner • 400 cal

  Carbs 44 g • Sodium 230 mg

  Lean protein

• 35 min

  Spinach & ricotta stuffed chicken

  Dinner • 270 cal

  Carbs 3 g • Sodium 170 mg

  Lean protein

• 25 min

  Salmon cakes with lemon-dill yogurt

  Dinner • 290 cal

  Carbs 10 g • Sodium 260 mg

  Omega-3 rich

• 5 min

  Apple cinnamon overnight oats

  Breakfast • 300 cal

  Carbs 48 g • Sodium 120 mg

  Make-ahead

• 10 min

  Avocado toast with egg & tomato

  Breakfast • 300 cal

  Carbs 24 g • Sodium 240 mg

  Good fats

• 12 min

  Mushroom & spinach omelet

  Breakfast • 180 cal

  Carbs 5 g • Sodium 230 mg

  Adds protein

• 20 min

  Whole-wheat banana oat pancakes

  Breakfast • 310 cal

  Carbs 58 g • Sodium 230 mg

  No added sugar

• 5 min

  Vanilla chia pudding with mango

  Breakfast • 210 cal

  Carbs 27 g • Sodium 90 mg

  Omega-3 rich

• 15 min

  Black bean breakfast burrito

  Breakfast • 340 cal

  Carbs 36 g • Sodium 380 mg

  Provides fiber

• 5 min

  Green berry smoothie bowl

  Breakfast • 280 cal

  Carbs 44 g • Sodium 90 mg

  Packed with produce

• 5 min

  Cottage cheese & peach bowl

  Breakfast • 220 cal

  Carbs 20 g • Sodium 290 mg

  High protein

• 25 min

  Shakshuka with spinach

  Breakfast • 270 cal

  Carbs 20 g • Sodium 230 mg

  Packed with vegetables

• 20 min

  Warm quinoa breakfast porridge

  Breakfast • 290 cal

  Carbs 41 g • Sodium 130 mg

  Whole grain

• 5 min

  Peanut butter banana toast

  Breakfast • 260 cal

  Carbs 33 g • Sodium 140 mg

  Steady energy

• 25 min

  Veggie egg muffin cups

  Breakfast • 110 cal

  Carbs 3 g • Sodium 140 mg

  Make-ahead

• 25 min

  Buckwheat crepes with berries

  Breakfast • 250 cal

  Carbs 38 g • Sodium 120 mg

  Whole grain

• 15 min

  Savory oats with egg & greens

  Breakfast • 300 cal

  Carbs 31 g • Sodium 240 mg

  Something different

• 5 min

  Smoked salmon & yogurt toast

  Breakfast • 190 cal

  Carbs 18 g • Sodium 450 mg

  Omega-3 rich

• 40 min

  Blueberry baked oatmeal

  Breakfast • 260 cal

  Carbs 39 g • Sodium 75 mg

  Make-ahead

• 15 min

  Turmeric tofu scramble

  Breakfast • 230 cal

  Carbs 9 g • Sodium 50 mg

  Plant protein

• 10 min

  Citrus fruit salad with mint yogurt

  Breakfast • 200 cal

  Carbs 38 g • Sodium 50 mg

  Vitamin C

• 25 min

  Sweet potato & turkey hash

  Breakfast • 360 cal

  Carbs 30 g • Sodium 210 mg

  Balanced plate

• 5 min

  Ricotta toast with figs & walnuts

  Breakfast • 280 cal

  Carbs 33 g • Sodium 190 mg

  Calcium boost

• 20 min

  Oat & yogurt protein waffles

  Breakfast • 300 cal

  Carbs 41 g • Sodium 230 mg

  Adds protein

• 5 min

  Homemade Swiss muesli

  Breakfast • 320 cal

  Carbs 50 g • Sodium 70 mg

  Provides fiber

• 10 min

  Egg white & veggie breakfast wrap

  Breakfast • 230 cal

  Carbs 24 g • Sodium 470 mg

  Lean protein

• 25 min

  Millet breakfast bowl with berries

  Breakfast • 280 cal

  Carbs 43 g • Sodium 120 mg

  Whole grain

• 5 min

  Kale, pear & ginger smoothie

  Breakfast • 240 cal

  Carbs 37 g • Sodium 80 mg

  Packed with produce

• 10 min

  Lemon tuna & white bean wrap

  Lunch • 340 cal

  Carbs 34 g • Sodium 330 mg

  Lean protein

• 10 min

  Greek salad with chickpeas

  Lunch • 340 cal

  Carbs 28 g • Sodium 330 mg

  Mediterranean

• 35 min

  Chicken & vegetable barley soup

  Lunch • 250 cal

  Carbs 27 g • Sodium 260 mg

  Comforting

• 10 min

  Hummus & crunchy veggie pita

  Lunch • 330 cal

  Carbs 49 g • Sodium 450 mg

  Plant protein

• 10 min

  Turkey, avocado & spinach wrap

  Lunch • 350 cal

  Carbs 30 g • Sodium 380 mg

  Lean protein

• 25 min

  French lentil salad with herbs

  Lunch • 260 cal

  Carbs 35 g • Sodium 90 mg

  Provides fiber

• 25 min

  Salmon niçoise salad

  Lunch • 450 cal

  Carbs 30 g • Sodium 170 mg

  Omega-3 rich

• 15 min

  Black bean & veggie quesadilla

  Lunch • 360 cal

  Carbs 46 g • Sodium 470 mg

  Provides fiber

• 15 min

  Crunchy sesame chicken salad

  Lunch • 310 cal

  Carbs 17 g • Sodium 230 mg

  Lean protein

• 40 min

  Roasted tomato & red pepper soup

  Lunch • 150 cal

  Carbs 20 g • Sodium 120 mg

  Packed with vegetables

• 35 min

  Roasted veggie & farro bowl

  Lunch • 420 cal

  Carbs 67 g • Sodium 40 mg

  Whole grain

• 15 min

  Greek-yogurt egg salad lettuce cups

  Lunch • 200 cal

  Carbs 5 g • Sodium 240 mg

  Low carb

• 35 min

  Classic minestrone soup

  Lunch • 200 cal

  Carbs 34 g • Sodium 190 mg

  Provides fiber

• 25 min

  Fresh shrimp spring rolls

  Lunch • 290 cal

  Carbs 33 g • Sodium 300 mg

  Light and fresh

• 10 min

  Chicken salsa stuffed avocados

  Lunch • 280 cal

  Carbs 15 g • Sodium 70 mg

  Good fats

• 35 min

  Sweet potato & kale Buddha bowl

  Lunch • 500 cal

  Carbs 69 g • Sodium 120 mg

  Plant protein

• 10 min

  Grilled caprese sandwich

  Lunch • 320 cal

  Carbs 36 g • Sodium 400 mg

  Quick lunch

• 50 min

  Smoky split pea soup

  Lunch • 230 cal

  Carbs 39 g • Sodium 160 mg

  Provides fiber

• 20 min

  Quinoa tabbouleh with chickpeas

  Lunch • 340 cal

  Carbs 50 g • Sodium 30 mg

  Fresh herbs

• 35 min

  Turkey meatball & spinach soup

  Lunch • 310 cal

  Carbs 26 g • Sodium 280 mg

  Comforting

• 10 min

  Mango black bean salad

  Lunch • 250 cal

  Carbs 41 g • Sodium 15 mg

  Provides fiber

• 20 min

  Peanut tofu soba bowl

  Lunch • 480 cal

  Carbs 56 g • Sodium 420 mg

  Plant protein

• 30 min

  Curried cauliflower soup

  Lunch • 130 cal

  Carbs 17 g • Sodium 150 mg

  No cream needed

• 15 min

  Salmon poke-style rice bowl

  Lunch • 500 cal

  Carbs 47 g • Sodium 200 mg

  Omega-3 rich

• 30 min

  Tuscan white bean & kale soup

  Lunch • 260 cal

  Carbs 40 g • Sodium 180 mg

  Provides fiber

• 5 min

  Triple berry blast

  Smoothies • 220 cal

  Carbs 30 g • Sodium 190 mg

  Antioxidant rich

• 5 min

  Green machine

  Smoothies • 230 cal

  Carbs 39 g • Sodium 230 mg

  Packed with greens

• 5 min

  Peanut butter banana

  Smoothies • 340 cal

  Carbs 47 g • Sodium 190 mg

  Steady energy

• 5 min

  Strawberry oat breakfast smoothie

  Smoothies • 250 cal

  Carbs 38 g • Sodium 190 mg

  Provides fiber

• 5 min

  Mango turmeric sunrise

  Smoothies • 210 cal

  Carbs 38 g • Sodium 170 mg

  Anti-inflammatory spices

• 5 min

  Chocolate cherry

  Smoothies • 250 cal

  Carbs 36 g • Sodium 190 mg

  No added sugar

• 5 min

  Blueberry spinach

  Smoothies • 200 cal

  Carbs 37 g • Sodium 210 mg

  Packed with greens

• 5 min

  Tropical kale

  Smoothies • 190 cal

  Carbs 35 g • Sodium 30 mg

  Vitamin C

• 5 min

  Apple pie smoothie

  Smoothies • 260 cal

  Carbs 44 g • Sodium 190 mg

  Provides fiber

• 5 min

  Peach ginger cooler

  Smoothies • 170 cal

  Carbs 24 g • Sodium 70 mg

  Light and refreshing

• 5 min

  Pumpkin spice smoothie

  Smoothies • 210 cal

  Carbs 34 g • Sodium 200 mg

  Rich in vitamin A

• 5 min

  Cherry almond

  Smoothies • 260 cal

  Carbs 34 g • Sodium 180 mg

  Good fats

• 5 min

  Kiwi lime green smoothie

  Smoothies • 170 cal

  Carbs 40 g • Sodium 40 mg

  Vitamin C

• 5 min

  Orange creamsicle

  Smoothies • 220 cal

  Carbs 35 g • Sodium 70 mg

  Vitamin C

• 5 min

  Raspberry chia

  Smoothies • 240 cal

  Carbs 38 g • Sodium 190 mg

  High fiber

• 5 min

  Creamy avocado green smoothie

  Smoothies • 230 cal

  Carbs 34 g • Sodium 200 mg

  Good fats

• 5 min

  Mocha banana

  Smoothies • 230 cal

  Carbs 40 g • Sodium 140 mg

  No added sugar

• 5 min

  Watermelon mint refresher

  Smoothies • 120 cal

  Carbs 30 g • Sodium 5 mg

  Hydrating

• 5 min

  Carrot cake smoothie

  Smoothies • 230 cal

  Carbs 29 g • Sodium 230 mg

  Rich in vitamin A

• 5 min

  Pineapple coconut

  Smoothies • 250 cal

  Carbs 39 g • Sodium 70 mg

  Tropical

• 5 min

  Beet berry

  Smoothies • 210 cal

  Carbs 34 g • Sodium 260 mg

  Supports blood pressure

• 5 min

  Oatmeal cookie

  Smoothies • 230 cal

  Carbs 45 g • Sodium 180 mg

  Provides fiber

• 5 min

  Pear spinach ginger

  Smoothies • 180 cal

  Carbs 32 g • Sodium 90 mg

  Packed with greens

• 5 min

  Purple grape & berry

  Smoothies • 240 cal

  Carbs 42 g • Sodium 70 mg

  Antioxidant rich

• 5 min

  Vanilla berry protein

  Smoothies • 260 cal

  Carbs 28 g • Sodium 330 mg

  High protein

• 40 min

  Cinnamon baked apples

  Desserts • 170 cal

  Carbs 32 g • Sodium 2 mg

  No added sugar

• 45 min

  Mixed berry oat crisp

  Desserts • 190 cal

  Carbs 28 g • Sodium 3 mg

  Butter-free

• 10 min

  Chocolate avocado mousse

  Desserts • 200 cal

  Carbs 20 g • Sodium 15 mg

  Healthy fats

• 5 min

  Banana nice cream

  Desserts • 110 cal

  Carbs 28 g • Sodium 20 mg

  Only fruit

• 30 min

  Spiced poached pears

  Desserts • 120 cal

  Carbs 31 g • Sodium 3 mg

  No added sugar

• 10 min

  Berry Greek yogurt bark

  Desserts • 80 cal

  Carbs 10 g • Sodium 25 mg

  Protein rich

• 5 min

  Chocolate chia pudding

  Desserts • 150 cal

  Carbs 17 g • Sodium 90 mg

  Omega-3 ALA

• 15 min

  Grilled peaches with yogurt

  Desserts • 120 cal

  Carbs 17 g • Sodium 20 mg

  Summer favorite

• 20 min

  Two-ingredient oat banana cookies

  Desserts • 60 cal

  Carbs 12 g • Sodium 1 mg

  No butter or flour

• 5 min

  Three-ingredient strawberry sorbet

  Desserts • 80 cal

  Carbs 20 g • Sodium 2 mg

  Fat-free

• 20 min

  Dark chocolate-dipped strawberries

  Desserts • 110 cal

  Carbs 14 g • Sodium 5 mg

  Antioxidants

• 35 min

  Crustless pumpkin pie cups

  Desserts • 110 cal

  Carbs 18 g • Sodium 70 mg

  Vitamin A

• 15 min

  Brown rice pudding

  Desserts • 190 cal

  Carbs 38 g • Sodium 60 mg

  Whole grain

• 10 min

  Frozen yogurt blueberry bites

  Desserts • 50 cal

  Carbs 9 g • Sodium 12 mg

  Bite-sized

• 5 min

  Apple crumble in a mug

  Desserts • 220 cal

  Carbs 42 g • Sodium 2 mg

  Portion controlled

• 10 min

  Mango coconut chia parfait

  Desserts • 210 cal

  Carbs 25 g • Sodium 25 mg

  Tropical

• 30 min

  Fudgy black bean brownies

  Desserts • 100 cal

  Carbs 15 g • Sodium 20 mg

  High fiber

• 10 min

  Watermelon fruit pizza

  Desserts • 60 cal

  Carbs 13 g • Sodium 8 mg

  Hydrating

• 30 min

  Baked pears with walnuts

  Desserts • 150 cal

  Carbs 27 g • Sodium 2 mg

  Omega-3 ALA

• 15 min

  Peanut butter banana pops

  Desserts • 170 cal

  Carbs 21 g • Sodium 5 mg

  Kid-friendly

• 50 min

  Olive oil lemon yogurt cake

  Desserts • 190 cal

  Carbs 25 g • Sodium 110 mg

  Butter-free

• 45 min

  Cherry almond clafoutis

  Desserts • 150 cal

  Carbs 24 g • Sodium 60 mg

  Light custard

• 15 min

  Cocoa date energy balls

  Desserts • 90 cal

  Carbs 15 g • Sodium 1 mg

  No-bake

• 10 min

  Whipped ricotta berry cups

  Desserts • 130 cal

  Carbs 14 g • Sodium 80 mg

  Calcium

• 20 min

  Honey roasted figs

  Desserts • 160 cal

  Carbs 30 g • Sodium 20 mg

  Fiber

• 5 min

  Apple slices with peanut butter

  Snacks • 190 cal

  Carbs 28 g • Sodium 5 mg

  Fiber + good fats

• 10 min

  Hummus and veggie sticks

  Snacks • 150 cal

  Carbs 18 g • Sodium 230 mg

  Low sodium crunch

• 35 min

  Crispy roasted chickpeas

  Snacks • 170 cal

  Carbs 22 g • Sodium 20 mg

  Plant protein

• 5 min

  Unsalted trail mix

  Snacks • 170 cal

  Carbs 10 g • Sodium 3 mg

  Heart-healthy fats

• 5 min

  Cottage cheese with pineapple

  Snacks • 140 cal

  Carbs 18 g • Sodium 220 mg

  High protein

• 8 min

  Steamed edamame with lemon

  Snacks • 190 cal

  Carbs 14 g • Sodium 10 mg

  Plant protein

• 5 min

  Almond-stuffed dates

  Snacks • 180 cal

  Carbs 37 g • Sodium 2 mg

  Sweet treat, no added sugar

• 10 min

  Frozen yogurt berry bark

  Snacks • 90 cal

  Carbs 10 g • Sodium 30 mg

  Cool and creamy

• 10 min

  Mini avocado toast bites

  Snacks • 210 cal

  Carbs 22 g • Sodium 150 mg

  Good fats

• 5 min

  Pear with walnuts and cinnamon

  Snacks • 200 cal

  Carbs 28 g • Sodium 2 mg

  Omega-3s

• 10 min

  Herb olive oil popcorn

  Snacks • 110 cal

  Carbs 14 g • Sodium 2 mg

  Whole grain

• 15 min

  Hard-boiled eggs with herbs

  Snacks • 150 cal

  Carbs 1 g • Sodium 140 mg

  Protein to go

• 10 min

  Tuna salad cucumber boats

  Snacks • 110 cal

  Carbs 5 g • Sodium 70 mg

  Omega-3s

• 15 min

  Chia berry jam on toast

  Snacks • 160 cal

  Carbs 28 g • Sodium 140 mg

  Provides fiber

• 20 min

  Two-ingredient banana oat cookies

  Snacks • 90 cal

  Carbs 19 g • Sodium 1 mg

  No added sugar

• 10 min

  Caprese skewers

  Snacks • 80 cal

  Carbs 4 g • Sodium 60 mg

  Light and fresh

• 10 min

  Black bean dip with peppers

  Snacks • 120 cal

  Carbs 22 g • Sodium 15 mg

  Plant protein

• 5 min

  Ricotta with berries and honey

  Snacks • 170 cal

  Carbs 18 g • Sodium 100 mg

  Calcium boost

• 30 min

  Baked sweet potato rounds

  Snacks • 150 cal

  Carbs 26 g • Sodium 50 mg

  Rich in vitamin A

• 15 min

  Peanut butter oat energy bites

  Snacks • 120 cal

  Carbs 13 g • Sodium 3 mg

  Steady energy

• 10 min

  Cucumber yogurt dip with pita

  Snacks • 130 cal

  Carbs 21 g • Sodium 190 mg

  Probiotic

• 5 min

  Orange and almonds

  Snacks • 150 cal

  Carbs 19 g • Sodium 0 mg

  Vitamin C

• 10 min

  Hummus-stuffed mini peppers

  Snacks • 110 cal

  Carbs 13 g • Sodium 160 mg

  Low sodium crunch

• 120 min

  Baked cinnamon apple chips

  Snacks • 100 cal

  Carbs 27 g • Sodium 2 mg

  No added sugar

• 10 min

  Salmon on whole-grain crackers

  Snacks • 220 cal

  Carbs 18 g • Sodium 180 mg

  Omega-3s

• 5 min

  Berry yogurt parfait cup

  Snacks • 170 cal

  Carbs 24 g • Sodium 65 mg

  Protein + fiber

• 5 min

  Celery with almond butter

  Snacks • 150 cal

  Carbs 15 g • Sodium 70 mg

  Good fats

• 5 min

  Frozen grapes

  Snacks • 105 cal

  Carbs 27 g • Sodium 3 mg

  No added sugar

• 25 min

  Crunchy roasted edamame

  Snacks • 130 cal

  Carbs 8 g • Sodium 10 mg

  Plant protein

• 20 min

  Baked kale chips

  Snacks • 110 cal

  Carbs 10 g • Sodium 40 mg

  Leafy greens

• 10 min

  Watermelon cubes with mint

  Snacks • 110 cal

  Carbs 19 g • Sodium 120 mg

  Hydrating

• 2 min

  Pistachios and a clementine

  Snacks • 140 cal

  Carbs 15 g • Sodium 0 mg

  Good fats

• 5 min

  Cottage cheese with tomato and pepper

  Snacks • 120 cal

  Carbs 9 g • Sodium 80 mg

  High protein

• 20 min

  Spiced roasted pumpkin seeds

  Snacks • 180 cal

  Carbs 4 g • Sodium 5 mg

  Magnesium

• 10 min

  Frozen banana peanut butter bites

  Snacks • 150 cal

  Carbs 23 g • Sodium 3 mg

  Sweet treat

• 10 min

  Guacamole with jicama sticks

  Snacks • 170 cal

  Carbs 18 g • Sodium 10 mg

  Good fats

• 10 min

  Turkey & veggie roll-ups

  Snacks • 130 cal

  Carbs 7 g • Sodium 80 mg

  Lean protein

• 10 min

  Chocolate hummus with strawberries

  Snacks • 150 cal

  Carbs 28 g • Sodium 15 mg

  Fiber treat

• 5 min

  Mango with chili and lime

  Snacks • 100 cal

  Carbs 25 g • Sodium 3 mg

  Vitamin C

• 30 min

  Mini oat blueberry muffins

  Snacks • 70 cal

  Carbs 12 g • Sodium 50 mg

  Whole grain

• 15 min

  Cinnamon roasted almonds

  Snacks • 170 cal

  Carbs 6 g • Sodium 0 mg

  Good fats

• 10 min

  Cucumber herb yogurt rounds

  Snacks • 60 cal

  Carbs 6 g • Sodium 30 mg

  Light & fresh

• 10 min

  Apple nachos

  Snacks • 200 cal

  Carbs 30 g • Sodium 5 mg

  Fun treat

• 10 min

  Lemon white bean dip with carrots

  Snacks • 140 cal

  Carbs 20 g • Sodium 45 mg

  Fiber rich

• 5 min

  Peach & ricotta rice cakes

  Snacks • 110 cal

  Carbs 16 g • Sodium 50 mg

  Light & sweet

• 20 min

  Greek yogurt deviled eggs

  Snacks • 90 cal

  Carbs 1 g • Sodium 70 mg

  Protein

• 40 min

  Baked beet chips

  Snacks • 70 cal

  Carbs 9 g • Sodium 60 mg

  Nitrates

• 10 min

  Strawberry yogurt pops

  Snacks • 60 cal

  Carbs 10 g • Sodium 20 mg

  Cool treat

• 5 min

  Sardines on rye crispbread

  Snacks • 230 cal

  Carbs 15 g • Sodium 200 mg

  Omega-3

• 10 min

  Snap peas with tzatziki

  Snacks • 90 cal

  Carbs 12 g • Sodium 35 mg

  Crunchy

• 30 min

  Spiced pumpkin white bean soup

  Soups • 200 cal

  Carbs 29 g • Sodium 170 mg

  Rich in vitamin A

• 40 min

  Chicken vegetable soup

  Soups • 190 cal

  Carbs 9 g • Sodium 190 mg

  Lean protein

• 35 min

  Smoky black bean soup

  Soups • 260 cal

  Carbs 42 g • Sodium 130 mg

  Plant protein

• 50 min

  Roasted butternut squash soup

  Soups • 170 cal

  Carbs 32 g • Sodium 150 mg

  Rich in vitamin A

• 60 min

  Split pea soup

  Soups • 240 cal

  Carbs 39 g • Sodium 170 mg

  Provides fiber

• 35 min

  Turkey and white bean soup

  Soups • 270 cal

  Carbs 26 g • Sodium 190 mg

  Lean protein

• 35 min

  Carrot ginger soup

  Soups • 140 cal

  Carbs 25 g • Sodium 210 mg

  Anti-inflammatory spices

• 45 min

  Roasted tomato basil soup

  Soups • 120 cal

  Carbs 18 g • Sodium 110 mg

  Low sodium

• 40 min

  Lemony lentil spinach soup

  Soups • 230 cal

  Carbs 37 g • Sodium 170 mg

  Plant protein

• 55 min

  Mushroom barley soup

  Soups • 180 cal

  Carbs 33 g • Sodium 170 mg

  Whole grain

• 35 min

  Light salmon chowder

  Soups • 330 cal

  Carbs 30 g • Sodium 210 mg

  Omega-3s

• 35 min

  Garden vegetable soup

  Soups • 90 cal

  Carbs 15 g • Sodium 150 mg

  Low calorie

• 40 min

  Sweet potato peanut stew

  Soups • 260 cal

  Carbs 33 g • Sodium 170 mg

  Good fats

• 35 min

  Chicken tortilla soup

  Soups • 270 cal

  Carbs 28 g • Sodium 210 mg

  Lean protein

• 15 min

  Chilled gazpacho

  Soups • 130 cal

  Carbs 15 g • Sodium 20 mg

  Raw vegetables

• 35 min

  Creamy cauliflower soup

  Soups • 120 cal

  Carbs 16 g • Sodium 170 mg

  Low carb

• 40 min

  Italian wedding soup

  Soups • 240 cal

  Carbs 19 g • Sodium 200 mg

  Lean protein

• 30 min

  Red lentil coconut curry soup

  Soups • 250 cal

  Carbs 37 g • Sodium 160 mg

  Plant protein

• 30 min

  Broccoli white bean soup

  Soups • 170 cal

  Carbs 25 g • Sodium 170 mg

  Packed with greens

• 25 min

  Hot and sour vegetable soup

  Soups • 130 cal

  Carbs 11 g • Sodium 380 mg

  Plant protein

• 35 min

  Tuscan chickpea kale soup

  Soups • 220 cal

  Carbs 34 g • Sodium 160 mg

  Provides fiber

• 60 min

  Lean beef and barley soup

  Soups • 260 cal

  Carbs 30 g • Sodium 210 mg

  Whole grain

• 30 min

  Zucchini basil soup

  Soups • 90 cal

  Carbs 12 g • Sodium 150 mg

  Low calorie

• 50 min

  Shrimp and okra gumbo

  Soups • 270 cal

  Carbs 33 g • Sodium 280 mg

  Lean protein

• 35 min

  Summer corn chowder

  Soups • 240 cal

  Carbs 45 g • Sodium 200 mg

  Lower fat chowder

• 15 min

  Whole-wheat pita veggie pizza

  Lunch • 320 cal

  Carbs 44 g • Sodium 420 mg

  Pizza alternative

• 20 min

  Portobello mushroom pizzas

  Lunch • 210 cal

  Carbs 14 g • Sodium 260 mg

  Low carb

• 20 min

  Zucchini pizza bites

  Lunch • 170 cal

  Carbs 10 g • Sodium 210 mg

  Low carb

• 35 min

  Cauliflower-crust margherita flatbread

  Lunch • 230 cal

  Carbs 16 g • Sodium 330 mg

  Gluten-free

• 10 min

  Hummus Mediterranean flatbread

  Lunch • 360 cal

  Carbs 46 g • Sodium 400 mg

  Plant protein

• 25 min

  Chicken pesto whole-wheat flatbread

  Dinner • 440 cal

  Carbs 38 g • Sodium 450 mg

  Pizza alternative

• 35 min

  Pizza-stuffed bell peppers

  Dinner • 290 cal

  Carbs 15 g • Sodium 280 mg

  Lean protein

• 55 min

  Spaghetti squash pizza bake

  Dinner • 220 cal

  Carbs 28 g • Sodium 290 mg

  Low carb

• 30 min

  Eggplant pizza rounds

  Dinner • 250 cal

  Carbs 22 g • Sodium 280 mg

  Mediterranean

• 20 min

  Whole-wheat naan pizza with salmon & arugula

  Dinner • 430 cal

  Carbs 44 g • Sodium 430 mg

  Omega-3 rich