Mix and match these meals however you choose, and feel free to use you own healthy recipes as well. Aim to eat roughly 300 to 400 calories at breakfast; 400 to 500 calories at lunch and dinner; and 100 to 150 calories for snacks and dessert. To slim faster, eat 1 or fewer servings of a processed whole grain per day, and limit fruit to 3 servings per day. One meal or snack can contain a natural sweetener (e.g. honey), and try to get in at least 15 to 20 grams of lean protein at each meal.

BREAKFAST

Start your day off right with one of these energizing meals that comes in at 400 calories or less and packs at least 15 g of satiating protein per serving. Each serving also hits our standards for sugar (no more than 20 g per serving), sodium (no more than 1,000 mg per serving), and saturated fat (no more than 7 g per serving).

Sausage Frittata with Mushrooms

PREP TIME: 10 minutesTOTAL TIME: 45 minutesSERVINGS: 4 1 Tbsp olive oil1 red onion, thinly sliced4 oz fully cooked turkey or chicken andouille sausage, diced8 oz sliced mushrooms8 lg eggs¼ c crumbled goat cheese12 chives or 3 scallions, chopped (optional)

  1. PREHEAT oven to 375°F.2. HEAT oil in large oven-safe skillet over medium heat. Add onion and cook until translucent, about 3 minutes. Add sausage and mushrooms and cook until mushrooms are golden, about 5 minutes. Season with salt and pepper.3. BEAT eggs with fork or whisk. Add to skillet along with cheese and chives (if using). Bake until eggs have fully set (wooden pick inserted into middle will come out clean), about 20 minutes.4. LET cool and slice into 4 portions. Serve topped with additional chives if desired.   NUTRITION (per serving) 272 cal, 22 g pro, 7 g carb, 1 g fiber, 3 g sugar, 18.5 g fat, 7 g sat fat, 385 mg sodium

Chris Freytag’s Green Energy Smoothie

“Most mornings I’m up at the crack of dawn to sneak in my workout before the day’s craziness begins,” Chris says. “I need an on-the-go breakfast that energizes and provides the nutrients I need to fuel my activity-packed day, and this is my go-to smoothie.” SERVINGS: 1 1 c frozen kale1 c sliced frozen peaches1 c almond milk1 scoop (15 g) unsweetened whey protein powder PUT all ingredients in high-power blender. Blend until smooth. NUTRITION (per serving) 180 calories, 16g protein, 24 g carbs, 6 g fiber, 14 g sugar, 4 g fat, 0 g sat fat, 220 mg sodium More from Prevention: 10 Green Detox Drinks You Have To Try

Mini Ham & Cheese Quiches

PREP TIME: 11 minutesTOTAL TIME: 40 minutesSERVINGS: 4 1 lg russet potato (12 oz), peeled and cut into ¼"-cubes1 tsp olive oil¼ c shallots, finely chopped½ tsp dried thyme6 oz reduced-sodium sliced deli ham, chopped4 lg eggs¾ c 1% milk1 Tbsp fresh chives, chopped⅛ tsp ground nutmeg¼ tsp ground black pepper½ c reduced-fat Swiss cheese, shredded

  1. PREHEAT oven to 350°F. Coat 12 small (2-ounce) muffin cups with cooking spray.2. PLACE potato in saucepan, covered with 2" of water. Bring to boil and cook until potato cubes are tender but still hold their shape, about 10 minutes. Drain and set aside.3. HEAT oil in nonstick skillet over medium-high heat. Add shallots and thyme, and cook, stirring often, about a minute. Add ham and cook until lightly browned, about 4 minutes. Remove from heat and set aside to cool, about 5 minutes. Stir in potato.4. COMBINE eggs, milk, chives, nutmeg, and pepper in a separate bowl. Divide ham mixture among muffin cups, filling each cup about halfway. Divide egg mixture among muffin cups and sprinkle each with cheese.5. BAKE until eggs are set and slightly puffed, 18 to 20 minutes. Remove from muffin cups and serve. (Makes 12 mini quiches.) NUTRITION (per serving) 271 calories, 23 g protein, 21 g carbs, 1 g fiber, 4 g sugar, 11 g fat, 4 g sat fat, 543 mg sodium

Breakfast Pizza

PREP TIME: 10 minutesTOTAL TIME: 25 minutesSERVINGS: 1 1 whole wheat 8” flour tortilla1 Tbsp olive oil½ red bell pepper, cut into thin strips3 egg whites1 Tbsp chives, chopped1 tsp chopped fresh oregano (about ½ tsp dried)1 oz Canadian bacon, cut into thin strips2 Tbsp reduced‑fat Italian cheese blend, shredded1 c melon, cubed (about ⅛ of a melon)

  1. PREHEAT oven to 400°F.2. COAT both sides of tortilla with cooking spray and place on a baking sheet. Bake until golden and crisp, about 6 minutes. Meanwhile, heat the oil in a small nonstick skillet over medium heat. Cook pepper in skillet until tender, about 5 minutes, then place on plate.3. BEAT egg whites, chives, oregano, and 2 tsp water in medium bowl. Pour into the same skillet and cook over medium heat, stirring to scramble until almost set, about 2 minutes.4. SCATTER ⅔ of pepper and bacon strips on tortilla. Top with cooked eggs, remaining pepper and bacon strips, and cheese. Bake until cheese is melted, about 4 minutes. Cut into fourths and serve with melon. NUTRITION (per serving) 392 cal, 24 g pro, 38 g carb, 5 g fiber, 15 g sugars, 18.5 g fat, 4 g sat fat, 750 mg sodium

Kris Carr’s Alkaline Green Juice

“This is a staple in the Carr-Fassett household,” says Kris.  SERVINGS: 2 2 to 3 stalks celery1 lg cucumber1 fistful kale1 fistful romaine1 lg broccoli stem1 green apple, quartered½ lemon, peeled and quartered PUT all ingredients in juicer and process. NUTRITION (per serving) 220 calories, 13 g protein, 47 g carbs, 18 g sugar, 2 g fat, 0.5 g sat fat, 191 mg sodium Credit: Crazy Sexy Kitchen by Kris Carr with Chad Sarno

Kris Carr’s Crazy Sexy Goddess Smoothie

“The avocado, cucumber, greens, and coconut water will shower your cells in alkalinizing goodness,” says Karr. “An alkaline inner environment helps your body’s systems operate optimally.” SERVINGS: 2 1 avocado (may substitute with coconut meat, raw almond butter, or nut milk)1 banana1 c blueberries1 cucumber1 fistful of kale, romaine, or spinachCoconut water (or purified water)Stevia, to tasteCinnamon (optional)Cacao (optional) PUT all ingredients in high-speed blender. Blend until smooth. NUTRITION (per serving) 299 calories, 8 g protein, 47 g carbs, 13 g fiber, 22 g sugar, 12 g fat, 2 g sat fat, 286 mg sodium Credit: Crazy Sexy Kitchen by Kris Carr with Chad Sarno

Savory Salmon Brunch Skillet

PREP TIME: 5 minutesTOTAL TIME: 20 minutesSERVINGS: 4 ⅔ c reduced-fat sour cream1 tsp fresh lemon juice2½ Tbsp chopped fresh dill1 Tbsp olive oil1 pkg (28 oz) frozen diced potatoes with onions and peppers2 c flaked cooked salmon (about ½ lb)⅓ c chopped scallions1 tsp Dijon mustard

  1. BLEND sour cream, lemon juice, and 1½ Tbsp of the dill in small bowl. Season with salt and pepper. Set aside.2. COAT large nonstick skillet with cooking spray. Add oil and heat over medium heat. Spread potatoes evenly over bottom of pan, cover, and cook, stirring occasionally, until heated through, about 10 minutes. Remove cover, raise heat to medium-high, and press potatoes with large spatula. Cook, turning occasionally, until potatoes brown and begin to crisp, about 5 minutes.3. COMBINE salmon, scallions, mustard, and remaining 1 Tbsp dill in bowl while potatoes cook. Season with salt and pepper. Add salmon mixture to skillet, combining with potatoes by turning sections with spatula (try not to break up potatoes). Cook until heated through, about 2 minutes. Serve with dill cream. NUTRITION (per serving) 487 cal, 9 g pro, 91 g carb, 5 g fiber, 5 g sugar, 7 g fat, 1.5 g sat fat, 147 mg sodium Recipe courtesy of Elizabeth Somer, RD

LUNCH & DINNER

Keep your energy up and metabolism revved with one of these smart options for lunch or dinner. Each recipe is no more than 500 calories per serving, and also hits our standards for sugar (no more than 20 g per serving), sodium (no more than 1,000 mg per serving), and saturated fat (no more than 7 g per serving).

Chicken Lettuce Cups

PREP TIME: 15 minutesTOTAL TIME: 23 minutesSERVINGS: 2 2 tsp peanut or canola oil½ c chopped sweet onion1 lg clove garlic, minced1½ tsp minced fresh ginger½ c water chestnuts, drained and chopped1 c diced cooked skinless dark-meat chicken2 Tbsp reduced-sodium chicken broth1 Tbsp reduced-sodium soy sauce2 Tbsp rice vinegar2 c cooked brown rice2 scallions, thinly sliced4 leaves Bibb lettuce1 tsp black sesame seeds

  1. HEAT oil in large skillet over medium-low heat. Add onion and cook 3 minutes. Reduce heat to low. Add garlic and ginger and cook 1 minute. Add water chestnuts and cook 1 minute longer.2. ADD chicken, broth, soy sauce, vinegar, and pinch of black pepper and stir well. Add rice and cook 3 minutes. Remove from heat and stir in scallions.3. DIVIDE chicken mixture equally among lettuce leaves. Sprinkle with sesame seeds. NUTRITION (per serving) 441 cal, 24 g pro, 58 g carb, 6 g fiber, 3 g sugar, 13 g fat, 3 g sat fat, 343 mg sodium

Chicken with Walnuts and Spinach

PREP TIME: 16 minutesTOTAL TIME: 55 minutesSERVINGS: 4 1 Tbsp olive oil⅓ c chopped onion1 c walnut pieces, chopped1 c baby spinach, chopped½ c grated provolone4 thin-sliced boneless, skinless chicken breasts

  1. HEAT oven to 375°F. Coat baking sheet with olive oil spray. Heat oil in medium skillet over medium-low heat. Add onion and cook until softened, about 5 minutes.2. ADD half of the nuts and cook 1 minute. Increase heat to medium. Add spinach. Cook until wilted, about 2 minutes. Transfer to bowl and stir in cheese.3. SEASON chicken with ¼ tsp each salt and black pepper. Divide spinach mixture among chicken slices and roll up to enclose. Coat chicken with olive oil spray and roll in remaining nuts. Bake on prepared pan until chicken is cooked through, 30 to 35 minutes. NUTRITION (per serving) 413 cal, 33 g pro, 6 g carb, 3 g fiber, 1 g sugar, 30 g fat, 5 g sat fat, 412 mg sodium

Giant Mushrooms Stuffed with Greens and Mozzarella

PREP TIME: 15 minutesTOTAL TIME: 50 minutesSERVINGS: 4 6 tsp canola oil1 lb Swiss chard, trimmed, stems removed and sliced crosswise, and leaves chopped2 cloves garlic, crushed1 bunch scallions (about 6), bulbs and greens separated and sliced8 portobello mushroom caps (1⅔ lb total)½ c drained canned fire-roasted diced tomatoes5 oz part-skim mozzarella or smoked mozzarella, coarsely grated2 Tbsp finely chopped flat-leaf parsley½ c crushed unsalted roasted cashews

  1. HEAT oven to 400°F. Heat 1½  tsp of the oil in large skillet over medium-high heat. Add chard stems, garlic, and ½ tsp salt and cook 5 minutes. Stir in scallion bulbs and chard leaves. Cook until tender, about 12 minutes, stirring occasionally. Remove from heat.2. COAT mushrooms with remaining 4½ teaspoons oil and lightly sprinkle all over with salt. Put on large baking sheet.3. STIR tomatoes, scallion greens, cheese, and parsley into chard mixture and season with pepper to taste. Fill mushrooms with chard stuffing. Bake until hot, 15 to 20 minutes. Sprinkle with cashews before serving. NUTRITION (per serving) 331 cal, 18 g pro, 20 g carb, 5 g fiber, 8 g sugar, 22 g fat, 5.5 g sat fat, 794 mg sodium

Citrus-Sesame Chicken Salad

PREP TIME: 20 minutesTOTAL TIME: 20 minutesSERVINGS: 4 4 c shredded rotisserie chicken1 c tangerine or orange segments1 c shredded carrots1 c shredded red cabbage¼ c fresh lime juice¼ c chopped cilantro1 Tbsp sesame oil1 sm head Bibb or Boston lettuce¼ c sliced almonds, toasted

  1. TOSS first 7 ingredients in large bowl. Season with salt and black pepper to taste.2. DIVIDE chicken mixture among lettuce leaves. Top with nuts. NUTRITION (per serving) 368 cal, 45 g pro, 14 g carb, 3 g fiber, 8 g sugar, 14.5 g fat, 3 g sat fat, 141 mg sodium

Fiery Buffalo Wings

PREP TIME: 13 minutesTOTAL TIME: 29 minutesSERVINGS: 8 2 lb chicken wings1 tsp chili powder2 Tbsp butter2 Tbsp hot-pepper sauceJuice of 1 lemon1 c plain 2% Greek-style yogurt2 Tbsp crumbled blue cheeseCelery sticks (optional)

  1. TOSS chicken with chili powder and 1 tsp each salt and black pepper. Transfer to slow cooker pot coated with cooking spray. Cover and cook until chicken is tender, 3 to 4 hours on low.2. MELT butter in small saucepan. Whisk in hot-pepper sauce and half of the lemon juice.3. HEAT broiler. Line baking pan with foil. Transfer wings to prepared pan. Pour butter mixture over wings and tossing to coat evenly with sauce. Broil chicken 8” from heat, turning, until crispy and browned on both sides, about 6 to 8 minutes.4. MIX yogurt, blue cheese, and remaining lemon juice. Season with salt and black pepper to taste. Serve wings and and celery (if using) with blue cheese sauce on the side for dipping. NUTRITION (per serving) 307 cal, 23 g pro, 2 g carb, 0 g fiber, 1 g sugar, 22 g fat, 7.5 g sat fat, 507 mg sodium

Grilled Pork Tacos with Avocado-Radish Salad

Lean pork tenderloin replaces shoulder in this healthier version of Mexican “carnitas.” Grilling the meat (instead of simmering it in its own fat) allows any grease to drip away. PREP TIME: 12 minutesTOTAL TIME: 47 minutesSERVINGS: 4 Pork1½ tsp paprika¼ tsp garlic powder¼ tsp dry mustard¼ to ½ tsp cayenne1¼ lb pork tenderloin, trimmed1 Tbsp olive oil8 low-carb whole grain tortillas (6"–7" diameter) Salad¼ tsp dried oregano1 ripe avocado, pitted, peeled, and cut into ¼" chunks½ c sliced radishes (about 4 lg)2 scallions, thinly sliced1 Tbsp fresh lime juice

  1. PREPARE lightly oiled grill for medium heat.2. PREPARE PORK: In small bowl, mix paprika, garlic powder, mustard, cayenne, and ¼ tsp kosher salt. Rub all over pork. Drizzle pork with oil.3. GRILL pork, turning 2 or 3 times, until cooked through, 20 to 25 minutes. Transfer to cutting board and let stand, covered, 10 minutes. Meanwhile, wrap tortillas in foil and place on cooler corner of grill to warm about 10 minutes.4. MAKE SALAD: In small skillet over medium heat, toast oregano, stirring often, 2 to 3 minutes. Set aside. In medium bowl, mix avocado, radishes, scallions, lime juice, and toasted oregano.5. CUT pork on an angle into thin slices. Place tortilla on work surface. Arrange a few pork slices on bottom half, top with some of the salad, and roll up, folding in sides. Repeat with remaining tortillas, pork, and salad. NUTRITION (per serving) 377 cal, 36 g pro, 39 g carb, 6 g fiber, 1 g sugar, 13 g fat, 2 g sat fat, 499 mg sodium

Grilled Tuna Niçoise Salad

PREP TIME: 15 minutesTOTAL TIME: 30 minutesSERVINGS: 4 2 Tbsp champagne or white wine vinegar2 Tbsp extra virgin olive oil1 lg shallot, minced1 tsp Dijon mustard4 tuna fillets (6 oz each)1 lg heart romaine lettuce (8 oz), trimmed4 oz cooked green beans1½ c cherry tomatoes, halved4 cooked new potatoes, quartered¼ c sliced red onion12 caper berries28 niçoise olives

  1. PREPARE lightly oiled grill for medium heat.2. WHISK together vinegar, oil, shallot, and mustard in small bowl for vinaigrette.3. SEASON tuna with salt and pepper. Grill tuna, turning, until golden brown and cooked through, 8 to 10 minutes.4. ARRANGE all remaining ingredients and tuna in 4 serving bowls. Drizzle evenly with vinaigrette. NUTRITION (per serving) 342 cal, 44 g pro, 18 g carb, 4 g fiber, 4 g sugar, 10 g fat, 1.5 g sat fat, 562 mg sodium

Italian Bean and Vegetable Soup

PREP TIME: 10 minutesTOTAL TIME: 7 hours 20 minutesSERVINGS: 8 2 Tbsp olive oil2 c chopped onion1 c sliced carrots½ c sliced celery1½ Tbsp minced garlic6 c vegetable broth1 lb grape tomatoes, chopped2 c sliced Savoy or green cabbage1 c bulgur½ c dried white beans (such as cannellini), soaked overnight and drained½ c dried black beans, soaked overnight and drained1 Tbsp chopped fresh basil1 Tbsp chopped fresh thyme¼ c chopped fresh parsley

  1. HEAT oil in large skillet over medium-high heat. Add onion, carrots, and celery and cook, stirring occasionally, until softened, about 7 minutes. Add garlic and cook 1 minute longer. Transfer to slow cooker pot coated with cooking spray. Stir in broth, tomatoes, cabbage, bulgur, beans, basil, and thyme.2. COVER and cook until bulgur, beans, and vegetables are tender, 7 to 8 hours on low or 4 to 5 hours on high. Season with salt and pepper and stir in parsley. Ladle into bowls. NUTRITION (per serving) 225 cal, 9 g pro, 40 g carb, 11 g fiber, 6 g sugar, 4 g fat, 0.5 g sat fat, 430 mg sodium

Lemon-Pepper Shrimp

PREP TIME: 15 minutesTOTAL TIME: 40 minutesSERVINGS: 4 1 lb extra large shrimp (16–20 count), peeled and deveined2 Tbsp extra virgin olive oil2 lg cloves garlic, crushed or put through garlic press2 tsp freshly grated lemon zest¼ tsp red-pepper flakes¼ c + 2 tsp fresh lemon juice (from 2 lemons)2 Tbsp finely chopped flat-leaf parsley2 Tbsp + 2 tsp dry white wine2 Tbsp butter2 Tbsp capers, rinsed, drained, and chopped (optional)Lemon wedges (optional)

  1. PUT first 5 ingredients and ½ tsp black pepper in bowl. Add ¼ cup of the lemon juice and 1 Tbsp of the parsley. Marinate 15 to 30 minutes.2. PREPARE lightly oiled grill for medium heat.3. COMBINE wine, butter, capers (if using), and remaining 2 tsp lemon juice to a boil in small heavy saucepan and remove from heat.4. ARRANGE shrimp on grill rack and sprinkle lightly with salt and pepper. Grill, turning, until bright pink and no longer translucent, about 2 minutes per side.5. TRANSFER to bowl and stir in warm butter mixture. Sprinkle with remaining 1 Tbsp parsley. Garnish with lemon if desired. NUTRITION (per serving) 251 cal, 23 g pro, 4 g carb, 0 g fiber, 1 g sugar, 15 g fat, 5 g sat fat, 211 mg sodium

Linguine Bolognese

PREP TIME: 9 minutesTOTAL TIME: 30 minutesSERVINGS: 4 6 oz whole wheat linguine8 oz extra-lean ground beef1 med onion, chopped¼ c chopped carrot2 cloves garlic, minced1 tsp dried oregano1 med zucchini, chopped1 can (14.5 oz) no-salt-added diced tomatoes½ c unsalted tomato paste3 Tbsp shredded part-skim mozzarella

  1. PREPARE pasta per package directions.2. HEAT large nonstick skillet over medium-high heat. Add beef and cook, breaking meat into smaller pieces, until no longer pink, 3 to 4 minutes. Stir in onion, carrot, garlic, and oregano. Cook, stirring occasionally, until vegetables start to soften, about 2 minutes. Add zucchini and cook until starting to soften, about 2 minutes. Stir in tomatoes (with juice), tomato paste, and ¼ cup water. Bring to a boil, reduce heat to medium, and simmer until slightly thickened, 12 to 15 minutes. Remove from heat and stir in ¼ tsp salt.3. SERVE sauce over drained pasta, and sprinkle with cheese. NUTRITION (per serving) 309 cal, 22 g pro, 49 g carb, 9 g fiber, 11 g sugar, 5 g fat, 2 g sat fat, 259 mg sodium

Kris Carr’s Super-Simple Wok Veggies

Stir-frying makes the most of your vagabond veggies, says Kris. Adapt this recipe to fit the ingredients you have on hand and rescue produce from a date with your compost heap. “Make sure to use bok choy’s leaves and stems, since they’re both filled with antioxidant allies,” she says. Serve over your favorite grain with a drizzle of hot sauce or pair it with the Teriyaki Tofu. SERVINGS: 4 1 Tbsp toasted sesame oil1 sm white onion, julienned1½ c snow peas1 c sliced water chestnuts1 red bell pepper, cubed4 bunches baby bok choy, chopped in large pieces1 c stemmed and halved shiitake mushrooms¼ c vegetable stock1 Tbsp minced ginger2 Tbsp tamari

  1. SAUTE onions with oil in a wok or pan on medium-high heat until translucent and golden brown.2. ADD snow peas, water chestnuts, red bell pepper, baby bok choy, and mushrooms. Stir frequently, with tongs or wooden spoon, until veggies begin to stick to pan, about 3 minutes. Add vegetable stock to deglaze the pan, followed by the ginger and tamari.3. CONTINUE to cook on medium-high heat until the veggies are tender but still crispy. NUTRITION (per serving) 155 calories, 8 g protein, 24 g carbs, 7 g fiber, 9 g sugar, 4 g fat, 0.5 g sat fat, 669 mg sodium

Marinated Tomato & Mozzarella Pasta

PREP TIME: 15 minutesTOTAL TIME: 25 minutesSERVINGS: 6 1 lb grape or cherry tomatoes, halved4 oz bocconcini (about 12 sm mozzarella balls), halved½ c torn fresh basil¼ c red wine vinegar1½ Tbsp extra virgin olive oil½ lb penne or rigatoni, preferably whole wheat1 c shredded cooked chicken breast

  1. MIX together tomatoes, bocconcini, basil, vinegar, and oil in serving bowl. Let stand 10 minutes.2. COOK pasta per package directions until al dente while tomatoes stand. Drain. Add hot pasta and chicken to tomato mixture, stirring to coat well. Season with salt and pepper to taste. Top with fresh basil leaves, if desired. NUTRITION (per serving) 280 cal, 16 g pro, 31 g carb, 4 g fiber, 3 g sugar, 10 g fat, 3.5 g sat fat, 40 mg sodium

Spice-Rubbed Roast Chicken and Potatoes

PREP TIME: 10 minutesTOTAL TIME: 1 hour 25 minutesSERVINGS: 6 4 lb roasting chicken2 lb new potatoes, halved2½ Tbsp salt-free Cajun seasoning blend2 tsp olive oil2 limes, quartered1 head garlic, halved horizontally

  1. HEAT oven to 400°F. Pat chicken dry. Coat roasting pan with olive oil spray. Put chicken in center of pan and surround with potatoes.2. MIX together seasoning blend and oil in small bowl. Using hands, rub all over chicken. Rub spice remaining on hands onto potatoes. Squeeze 1 lime wedge over chicken and stuff the rest in cavity. Tie legs with kitchen string. Put garlic in corners of pan and coat with olive oil spray.3. ROAST in middle of oven until instant-read thermometer in thickest part of meat registers 165°F (without touching bone), 1 to 1½ hours. Let chicken stand 10 minutes before carving. Serve with potatoes and roasted garlic to spread on chicken. NUTRITION (per serving; without skin) 307 cal, 35 g pro, 28 g carb, 4 g fiber, 2 g sugar, 6 g fat, 1.5 g sat fat, 127 mg sodium

Chris Freytag’s Shrimp with Cilantro-Lime Rice

“I’ve got major seafood fans in my house, including myself,” Chris says. “When warm weather hits, I love making this dish for my family to enjoy on our deck—yhe cilantro and lime combo is so refreshing.” PREP TIME: 25 minutesTOTAL TIME: 35 minutesSERVINGS: 4 3 Tbsp olive oil1 c uncooked brown rice¼ c lime juice2 Tbsp fresh cilantro, chopped3 cloves garlic, minced1 red bell pepper, diced1 lb shrimp, peeled and deveined2 tomatoes, diced6 green onions, thinly sliced

  1. HEAT 1 Tbsp olive oil on high in large saucepan. Add brown rice and lime juice, cooking 1 minute before adding 2 cups water. Bring rice mixture to a boil, cover, and reduce heat to low. Cook until water is absorbed, 25 to 30 minutes. Stir in cilantro and season with salt and pepper to taste.2. HEAT the remaining olive oil in large skillet over medium heat. Add garlic and bell pepper and sauté until bell pepper is nearly tender, about 4 minutes. Add shrimp to skillet and cook until pink, about 4 minutes.3. ADD diced tomatoes, green onions, ¼ tsp salt, and ⅛ tsp pepper to shrimp mixture and sauté until tomatoes are just heated through and beginning to release juices. Remove from heat. Serve shrimp and vegetable mixture over cilantro-lime rice. NUTRITION (per serving) 470 calories, 33g protein, 44 g carbs, 3 g fiber, 4 g sugar, 18 g fat, 3 g sat fat, 410 mg sodium

Summer Rolls with Peanut Dipping Sauce

PREP TIME: 20 minutesTOTAL TIME: 25 minutesSERVINGS: 8 Sauce½ c reduced-sodium chicken broth⅓ c peanut butter2 Tbsp reduced-sodium soy sauce1 Tbsp fresh lime juice1 Tbsp rice vinegar2 tsp chile paste Rolls2 oz dry rice vermicelli (thin Asian rice flour noodles)8 round (8"to 9"diameter) rice paper sheets or lg lettuce leaves½ c fresh basil leaves1 c julienned cucumber (with peel)1 c julienned carrots1 c thinly sliced grilled chicken½ c mint leaves

  1. COMBINE sauce ingredients in small saucepan over medium low heat. Cook, whisking until smooth, 2 to 3 minutes. Remove from heat and set aside.2. COOK vermicelli per package directions (cooked yield should be about 1 cup). Rinse with cold water and drain.3. SOAK 1 rice paper sheet in warm water 30 to 90 seconds or until soft. Carefully transfer to clean towel and blot dry. Place 3 or 4 basil leaves along bottom third of sheet (leaving ½" margin along edges). Layer ⅛ cup of the rice vermicelli on top of basil, followed by ⅛ of the cucumber, carrots, chicken, and mint leaves. Starting from the bottom, roll rice paper around the filling. Fold sides up and continue rolling until roll is sealed completely. Repeat with remaining sheets and filling.4. CUT each roll in half crosswise and serve with peanut sauce. NUTRITION (per serving) 134 cal, 7 g pro, 11 g carb, 2 g fiber, 2 g sugar, 7 g fat, 1.5 g sat fat, 263 mg sodium Recipe courtesy of Lia Huber

White Chicken Chili

PREP TIME: 10 minutesTOTAL TIME: 4 hours 20 minutesSERVINGS: 6 2 Tbsp olive oil1 lg white onion, chopped2 fresh poblano chiles, seeded and chopped4 cloves garlic, minced2 Tbsp chili powder2 tsp cumin2 lb boneless, skinless chicken thighs, chopped2½ c reduced-sodium chicken broth2 cans (15.5 oz each) white beans (such as cannellini and/or great Northern), rinsed and drained2 Tbsp cornmeal or masa harina (Mexican corn flour)¼ c cilantro, coarsely choppedLime wedges

  1. HEAT oil in large skillet over medium-high heat. Add onions, poblanos, garlic, chili powder, and cumin. Cook, stirring, until vegetables are tender, about 6 minutes. Transfer to slow cooker pot. Add chicken, broth, beans, and cornmeal.2. COVER and cook until chicken is tender and chili is thickened, 4 to 5 hours on low. Stir in cilantro and season to taste with salt and black pepper. Ladle into bowls and serve with lime wedges. NUTRITION (per serving) 369 cal, 36 g pro, 28 g carb, 6 g fiber, 2 g sugar, 11.5 g fat, 2 g sat fat, 591 mg sodium

Chris Freytag’s Meatless Spicy Black Bean Burgers

“When I want a vegetarian option, these are my go-to BBQ pick,” says Chris. “They are a lower calorie alternative to beef that is still packed with protein and full of flavor. My kids love them!” SERVINGS: 4 1 (15 oz) can reduced-sodium black beans, drained and rinsed½ c whole-wheat breadcrumbs1 lg egg white2 cloves garlic, minced¼ c diced red onion½ c fresh cilantro1 tsp chili powder½ tsp cumin½ c shredded pepper-jack cheese4 whole-wheat burger buns1 avocado, peeled and sliced (optional)Sliced tomatoes (optional)

  1. COMBINE black beans, breadcrumbs, egg white, garlic, red onion, cilantro, chili powder, ¼ tsp salt, and ⅛ tsp pepper in the bowl of a food processor. Pulse until well combined. Beans should be finely chopped but not smooth.2. FOLD pepper-jack cheese into blended bean mixture. Spray a large skillet with non-stick cooking spray and place over medium heat. While skillet heats, form bean and cheese mixture into 4 equal patties. Place patties into pan, cooking until hot throughout, about 3 to 4 minutes on each side.3. PLACE cooked burgers on toasted buns. Top with sliced avocado and tomatoes (if using) before serving.   NUTRITION (per serving) 313 calories, 15g protein, 48 g carbs, 10 g fiber, 5 g sugar, 7 g fat, 3 g sat fat, 570 mg sodium

SNACKS

We love snacking just as much as you, and these guilt-free options are ones you’ve got to try. 

Artichoke Hummus

Tahini, a flavorful paste made of ground sesame seeds, packs healthy monounsaturated fats. Serve with fresh veggies. PREP TIME: 10 minutesTOTAL TIME: 10 minutesSERVINGS: 8 1 can (14 oz) artichoke hearts, rinsed and drained1 can (15 oz) chickpeas, rinsed and drained2 Tbsp tahini2 Tbsp fresh lemon juice1 Tbsp minced garlic1 Tbsp extra virgin olive oil½ tsp cumin½ tsp hot paprika1 c chopped fresh basil

  1. COMBINE all ingredients except basil in food processor. Pulse until smooth.2. TRANSFER to serving bowl. Stir in basil and season to taste. (Makes 2 cups.) NUTRITION (per serving) 88 cal, 3 g pro, 9 g carb, 2 g fiber, 1 g sugar, 4.5 g fat, 0.5 g sat fat, 172 mg sodium

Spinach Pesto Dip

PREP TIME: 10 minutesTOTAL TIME: 1 hour 10 minutesSERVINGS: 6 1 pkg (10 oz) frozen chopped spinach, thawed and squeezed dry½ c scallions, thinly sliced½ c yellow bell pepper, finely chopped6 Tbsp pesto⅓ c reduced-fat sour cream⅓ c fat-free plain yogurt1½ Tbsp mayonnaise1 clove garlic, minced1 pt cherry tomatoes, hollowed out (optional)

  1. COMBINE all ingredients and ½ tsp salt in medium bowl. Mix until well combined.2. COVER and chill at least 1 hour before serving. Serve in hollowed out cherry tomatoes, if desired. NUTRITION (per serving; dip only) 140 cal, 6 g pro, 8 g carb, 2 g fiber, 3 g sugar, 10.5 g fat, 3 g sat fat, 391 mg sodium

Chris Freytag’s Southwestern Red Pepper Nachos

“This is my appetizer of choice for parties, and it’s a huge hit with both men and women,” says Chris. “My girlfriends’ husbands are always pleasantly surprised by how great the ’nachos’ taste with the sneaky switch of red peppers for the chips.” SERVINGS: 8 6 red bell peppers8 oz pepper jack cheese, shredded½ can (7.5 oz) reduced-sodium black beans, drained and rinsed½ c frozen corn kernels, thawed4 green onions, thinly sliced½ c salsa (optional)Fat-free sour cream (optional)

  1. PREHEAT broiler to high.2. SLICE bell peppers into bite-sized pieces, discarding stems and seeds. Spread bell peppers pieces across large sheet pan and cover with half of cheese. Place pan under broiler and cook until cheese melts, about 2 minutes.3. TOP with black beans, corn, and remaining cheese. Return to broiler to melt second layer of cheese. Cook until cheese is completely melted and edges of pepper begin to brown, about 3 minutes.4. REMOVE from oven and sprinkle nachos with sliced green onions just before serving. Serve with salsa and fat-free sour cream (optional). NUTRITION (per serving) 169 calories, 9 g protein, 12 g carbs, 3 g fiber, 4 g sugar, 9.5 g fat, 5 g sat fat, 180 mg sodium

DESSERT

Yes, you can still have dessert! We’d tell you to enjoy, but with these tasty recipes, that’s a given.

Apricots With Yogurt And Honey

PREP TIME: 5 minutesTOTAL TIME: 5 minutesSERVINGS: 6 1 c low fat plain Greek-style yogurt2 Tbsp honey½ tsp vanilla extract9 fresh apricots, halved lengthwise WHISK together yogurt, honey, and vanilla extract in small bowl. Spoon over apricots and serve. NUTRITION (per serving) 70 cal, 4 g pro, 13 g carb, 1 g fiber, 12 g sugars, 1 g fat, 0.5 g sat fat, 12 mg sodium Recipe by Lia Huber

Savory Grilled Peaches

PREP TIME: 5 minutesTOTAL TIME: 17 minutesSERVINGS: 8 8 peaches, halved (pits removed)1 Tbsp toasted walnut oil¼ c poppy seed salad dressing (optional)

  1. PREHEAT grill to medium. Brush peaches on all sides with oil. Place on grill cut side down, turning once, until heated through but still holding shape, 10 to 12 minutes.2. REMOVE peels, if desired. Sprinkle with freshly ground black pepper or serve with dressing, if using. NUTRITION (per serving) 74 cal, 1 g pro, 14 g carb, 2 g fiber, 12 g sugars, 2 g fat, 0 g sat fat, 0 mg sodium More from Prevention: 10 Perfect Peach Recipes

Whoopie Pies

PREP TIME: 10 minutesTOTAL TIME: 15 minutesSERVINGS: 16 1 c all‑purpose flour¼ c unsweetened cocoa powder1 tsp baking soda½ c sugar¼ c butter1 lg egg white½ c 1% milk¼ c marshmallow crème

  1. PREHEAT the oven to 425°F.2. COMBINE flour, cocoa powder, baking soda, and ⅓ tsp salt in medium bowl. In a large bowl, combine sugar, butter, and egg white. Beat until fluffy with an electric mixer on medium speed, about 2 minutes. Stir in flour mixture, then milk, until just blended.3. DROP rounded tablespoons of dough onto large, ungreased baking sheets to make 32 cookies. Bake until the tops spring back when lightly touched, about 5 minutes.4. COOL completely. Spoon 2 tsp of marshmallow crème on bottoms of 16 cookies and top with remaining 16 cookies. (Makes 16 whoopie pies.) NUTRITION (per serving) 100 cal, 2 g pro, 17 g carb, 1 g fiber, 10 g sugars, 3 g fat, 2 g sat fat, 151 mg sodium

Chris Freytag’s Hunger-Busting Peanut Butter Cookies

“These nutty oatmeal cookies have a good amount of protein and fiber, which helps me satisfy my sweet tooth and keeps me satiated,” Chris says. PREP TIME: 15 minutesTOTAL TIME: 30 minutes + cooling timeSERVINGS: 24 ¼ c nonfat plain Greek-style yogurt1 c natural peanut butter1 c brown sugar1 lg egg2 tsp vanilla extract1 c whole-wheat flour2½ c old-fashioned oats1½ tsp ground cinnamon2 tsp baking soda

  1. PREHEAT oven to 350° F.2. WHISK together yogurt, peanut butter, and brown sugar in large mixing bowl. Add egg and vanilla extract. Continue whisking until combined.3. COMBINE remaining dry ingredients and 1 tsp salt in separate mixing bowl. Add dry ingredient to wet ingredients, stirring until combined.4. SPOON quarter-cup mounds of dough onto cookie sheets, about 2 inches apart. Press each cookie down lightly with your finger or a fork to flatten. Bake 15 minutes. Allow cookies to cool 10 minutes and serve slightly warm or at room temperature. NUTRITION (per serving) 150 calories, 5g protein, 20 g carbs, 2 g fiber, 9 g sugar, 6 g fat, 1 g sat fat, 250 mg sodium