– Grilled chicken breast (4 oz): 180 calories – Mixed greens: 10 calories – Cherry tomatoes: 15 calories – Cucumber slices: 10 calories – Balsamic vinaigrette dressing (1 tbsp): 30 calories – Total: 245 calories
– Tofu (4 oz): 95 calories – Mixed vegetables (1 cup): 50-80 calories – Low-sodium soy sauce (1 tbsp): 10 calories – Serve over cauliflower rice: 25 calories – Total: 160-190 calories
– Zucchini noodles (1 cup): 20 calories – Pesto sauce (2 tbsp): 140 calories – Cherry tomatoes (optional): 15 calories – Total: 175 calories
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– Baked or grilled salmon (4 oz): 180 calories – Roasted asparagus (1 cup): 30-40 calories – Lemon juice and seasoning: 10 calories – Total: 220-230 calories
– Cooked quinoa (1/2 cup): 111 calories – Black beans (1/2 cup): 120 calories – Salsa (2 tbsp): 10 calories – Sliced avocado (1/4): 80 calories – Total: 321 calories
– Whole-grain tortilla: 100-150 calories – Turkey breast slices (3 oz): 90 calories – Lettuce, tomato, and cucumber: 20-30 calories – Mustard or low-fat Greek yogurt dressing (1 tbsp): 10 calories – Total: 220-280 calories
– Homemade lentil soup (1 cup): 150-200 calories – Add spinach or kale for extra nutrients: 10-20 calories – Total: 160-220 calories
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