Grill a 4-ounce chicken breast and serve it with a cup of roasted vegetables (such as zucchini, bell peppers, and onions) for a low calorie meal that is high in protein and nutrients.

Shrimp and vegetable stir fry

Sauté a cup of mixed vegetables (such as broccoli, bell peppers, and carrots) in a tablespoon of olive oil, and add 4 ounces of cooked shrimp. Serve over a bed of brown rice or quinoa for a satisfying, low calorie meal.

Quinoa and black bean salad

Combine 1 cup of cooked quinoa with a cup of canned black beans (drained and rinsed), a cup of diced tomatoes, a cup of diced cucumbers, and a handful of chopped fresh cilantro. Dress with a homemade vinaigrette made with olive oil, lime juice, and a pinch of cumin.

Baked salmon with roasted sweet potatoes

Bake a 4-ounce salmon fillet and serve it with a cup of roasted sweet potatoes for a low calorie, nutrient-rich meal.

Vegetarian black bean burritos

Fill a whole grain tortilla with a cup of canned black beans (drained and rinsed), a cup of diced bell peppers and onions, and a cup of shredded lettuce. Top with a tablespoon of salsa and a sprinkle of shredded cheese, and roll up the burrito.

Tofu and vegetable curry

Sauté a cup of mixed vegetables (such as broccoli, bell peppers, and carrots) in a tablespoon of coconut oil, and add 4 ounces of diced tofu. Stir in a cup of canned coconut milk and a tablespoon of red curry paste, and serve over a bed of brown rice.

Grilled chicken Caesar salad

Grill a 4-ounce chicken breast and serve it over a bed of romaine lettuce, along with a tablespoon of shredded Parmesan cheese and a tablespoon of homemade Caesar dressing.

Spaghetti squash with marinara sauce

Cut a spaghetti squash in half lengthwise, and scoop out the seeds. Bake the squash in the oven for about 40 minutes, or until the flesh is tender. Use a fork to scrape out the squash into strands, and top with a cup of marinara sauce and a sprinkle of grated Parmesan cheese.

Quinoa and vegetable soup

Combine 1 cup of cooked quinoa with 4 cups of low sodium vegetable broth, a cup of diced tomatoes, a cup of diced bell peppers and onions, and a cup of chopped fresh spinach. Simmer for about 20 minutes, and season with salt, pepper, and any other desired herbs and spices.

Baked tofu with roasted vegetables

Cut 4 ounces of tofu into cubes, and bake in the oven for about 20 minutes, or until crispy. Serve the tofu with a cup of roasted vegetables (such as zucchini, bell peppers, and onions) for a low calorie, protein-rich meal.

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