Stir-fry a variety of colorful vegetables such as bell peppers, broccoli, carrots, and snap peas in a small amount of olive oil. Season with garlic, ginger, and low-sodium soy sauce.
Grill a lean chicken breast with herbs and spices for flavor. Serve with a small portion of white rice and a side of steamed vegetables like spinach, kale, or green beans.
Use grilled or baked white fish like cod or tilapia. Serve it over a bed of white rice mixed with black beans, corn, diced tomatoes, and avocado. Add a squeeze of lime and a sprinkle of cilantro for extra flavor.
Prepare a curry using lentils, tomatoes, and a variety of spices like turmeric, cumin, and coriander. Serve this hearty and high-protein dish over a small portion of white rice.
Make a healthier version of fried rice using minimal oil. Scramble eggs and mix with cooked white rice, peas, carrots, and onions. Season with a small amount of low-sodium soy sauce and sesame oil.
Sauté shrimp with garlic and add chunks of fresh pineapple for a sweet and savory dish. Serve this over a small portion of white rice with a dash of lime juice and fresh herbs.
Grill vegetables like zucchini, bell peppers, and cherry tomatoes. Mix them with cooked white rice and dress with a light vinaigrette. Add some feta cheese or chickpeas for protein.
Hollow out bell peppers and fill them with a mixture of ground turkey, cooked white rice, diced tomatoes, and spices. Bake until the peppers are tender and the filling is heated through.