VEGGIE SPAGHETTI 374 CALORIES

This vegetable spaghetti is a great meatless option for vegetarians, vegans or for those days when you just want to skip the meat. This is a great recipe for the whole family.

All you need is ½ cup of mushrooms (11) calories, ¼ cup of chopped red bell peppers (12) calories, 1 teaspoon olive oil (40) calories, 2 ounces of whole grain spaghetti (200) calories, and a ½ cup of low sodium pasta sauce (111) calories. Total 374 calories.

Boil the whole grain spaghetti in about two cups of water, or enough water to cover the pasta. While the pasta is boiling, Wash and chop the mushrooms and bell peppers. Heat the olive oil over medium heat in a sauce pan, and add the mushrooms and bell peppers to saute and turn down the heat to low. When the spaghetti noodles become soft, drain them from the water and add them to the sauce pan. Add the low sodium pasta sauce to the mix and stir until the sauce becomes heated. You can add other vegetables to this recipe if you would like, just remember to account for the calories. Enjoy.

VEGAN LETTUCE WRAPS 248 CALORIES

Lettuce wraps are an awesome low carb food, this recipe will also take out all the unnecessary fats and oils and leave you with a clean vegan meal that is delicious and filling.

All you need is 4 pieces of bib lettuce (14) calories, ¼ cup chopped water chestnuts (30) calories, 1/8 cup of chopped onions (8) calories, 1 cup chopped mushrooms (21) calories, 1 large zucchini (55) calories, 1 tablespoon sesame oil (120) calories, and 1 and ½ teaspoons rice vinegar (0) calories. Lettuce wraps total 248 calories.

Heat one tablespoon of sesame oil in a non stick pan. Add 1/4 cup of chopped water chestnuts and 1/8 cup chopped onion to saute in the pan for about three minutes. Chop the zucchini and the mushrooms, and add them to the pan. Rinse the four pieces of bib lettuce and put them on a large plate. Put one and a half teaspoons of rice vinegar in a small bowl, when the onions, zucchini, mushrooms, and water chestnuts are done cooking, take the mixture out of the pan toss it in rice vinegar. Then divide the mix evenly between the four pieces of bib lettuce. You can add more rice vinegar or sesame oil if you would like, but just make sure you account for the calories. Enjoy.

QUINOA CHEF SALAD 311 CALORIES

Quinoa is a great substitute in a salad for chicken because it is high in protein but low in fat. This vegetarian salad can easily be made into a vegan salad by omitting the cheese or switching it out for a vegan cheese option.

All you need is 1/2 cup of cooked quinoa (111) calories, one medium carrot sliced (25) calories, one radish sliced (1) calories, 3 cups of baby salad greens (22) calories, ¼ cup of diced low fat Colby jack cheese (57) calories, 2 tablespoons low fat balsamic vinaigrette (95) calories. Total calories 311 calories.

Put three cups of baby salad greens in a salad bowl. Slice a medium carrot into thin slices, discarding the ends and add it to the salad bowl. Slice one radish into thin slices and add it to the salad bowl. Dice the Colby jack cheese into smaller pieces or you can crumble it if you would like. Add the 1/2 cup of cooked quinoa to the salad bowl, chilled quinoa works best. Add the two tablespoons of low fat balsamic vinaigrette to the salad, you can toss the salad in the dressing or serve it on the side. Enjoy.

SMOKEY TEMPEH GREEK SALAD 334 CALORIES

Tempeh is a great source of vegan protein. Topped on this Greek salad, the smokey tempeh almost tastes like gyro. This vegetarian salad is your one stop shop for fiber, protein, and essential fats, not to mention flavor. Take out the feta cheese or replace it with your favorite vegan cheese to make this a vegan option.

All you need is 2 ounces of smokey tempeh (115) calories, if you are using tempeh strips, use 2 and 1/2 strips, 1/8 cup low fat feta cheese (45) calories, 6 pitted kalamata olives chopped (76) calories, ¼ cucumber diced (9) calories, ¼ of a tomato diced (6) calories, 2 cups romaine lettuce (16) calories. low fat greek dressing : 1 and ½ teaspoons extra virgin olive oil (60) calories, 1 teaspoon red wine vinegar (1) calories, two shakes balsamic vinegar (1) calories, 1 teaspoon lemon juice (1) calories, ½  small garlic clove crushed (1) calories, 1 parsley leave chopped (1) calories,  ½ teaspoon Dijon mustard (2) calories. Total 334 calories.

Grill the smokey tempeh on a non stick pan, the tempeh doesn’t need to cook long you just want both sides to brown a little. While the tempeh is grilling, crush and chop a half clove of fresh garlic, finely chop the parsley very well. Mix the garlic and parsley and all the other ingredients for the salad dressing in a small bowl, and put it in the fridge. Chop the six pitted kalamata olives and tomatoes into small chunks. Peel 1/4 of a cucumber and chop it. Wash and chop two cups of romaine lettuce. When the tempeh is done cooking, remove it from the heat and chop it. Put the lettuce, feta cheese, kalamata olives,cucumber, tempeh, [...]

VEGETABLES AND QUINOA 373 CALORIES

This recipe is lean but when it comes to fat, it is definitley mean. Quinoa is awesome! it’s easy to cook, packed with protein, iron and complex carbs. You will stay full for hours with this one and at less than 400 calories, you will be lean and mean in no time.

All you need is 1 large zucchini (55) calories, 1 teaspoon of olive oil (40) calories, 2 tablespoons chopped onion (8) calories, ¼ cup of chopped carrots (13) calories, and ¼ cup of raw corn kernels (33) calories, 1 cup of cooked quinoa (222) calories, a pinch of salt (1) calories, and pepper (0) calories. Total 373 calories.

Remove the ends of the zucchini and cut it in half. Chop the onion and carrots. Grill the zucchini with a teaspoon of olive oil in a non stick pan. Grill both sides, the zucchini will get softer and you will be able to stick a fork through it easily, that is when it is done cooking. Remove the zucchini from the heat. Add the chopped onion, carrots and the corn kernels to the pan to saute in the left over oil. When the onion begins to look clear and the carrots become softer the vegetables are done cooking. Mix the carrots, corn and onion in one cup of cooked quinoa, you can add some olive oil to the quinoa if you would like, just remember to account for the calories. Add a pinch of salt and pepper and mix the well. Serve the grilled zucchini on the side. Enjoy.

SPICY RICE AND BEAN BOWL 380 CALORIES

This recipe is low in fat, and calories and you will be too if try this tasty lunch. The beans are packed with protein and the brown rice has the complex carbs you need to build muscle and burn fat.

All you need is 1 cup cooked brown rice (218) calories, ½ cup of low sodium canned pinto beans (122) calories, 1 teaspoon olive oil (40) calories, ½ teaspoon of cayenne pepper (0) calories, ½ teaspoon of paprika (0) calories. Total 380 calories.

 

Heat the beans in a saucepan on medium heat with the oil and spices. Add the rice to the pot with the beans and heat to your liking. When you are done, put the contents of the pot in a bowl. Enjoy.

STRAWBERRY SALAD 345 CALORIES

This strawberry salad is so tasty! It’s one of those recipes you will want to eat everyday, and perfect for a quick lunch before a tough workout.

All you need is  ½ cup of chopped strawberries (27) calories, ½ cup of blueberries (42) calories, 3 cups baby spinach (21) calories, 2 tablespoons blue cheese crumbles (119)  calories, 2 tablespoons  chopped walnuts (96) calories, two tablespoons fat free raspberry vinaigrette (40) calories. Total 345 calories.

Rinse all your fruits and vegetables. Chop the walnuts and the strawberries into small pieces. Put the baby spinach into a salad bowl, add the blue cheese crumbles, the strawberries, blueberries and walnuts on top the spinach. Add two tablespoons of fat free raspberry vinaigrette and toss all of the ingredients together. Enjoy.

VEGETABLE QUESADILLAS 326 CALORIES

Quesadillas are one everyone’s favorite junk food list, but when you cook them the right way they can be on your healthy foods list too.

All you need is  ¼ cup chopped onion (16) calories, ¼ cup chopped red bell peppers (12) calories, ½ cup chopped broccoli (15) calories, ¼ cup chopped mushrooms (8) calories, sauteed all vegetables in a teaspoon of olive oil (40) calories, ¼ cup of shredded low fat Monterrey jack cheese (105) calories, and 1 whole wheat tortilla (130) calories. Total 326 calories.

Chop the onion, bell pepper, broccoli and mushrooms. In a non stick pan heat the olive oil on medium heat and saute the vegetables. In another pan heat the tortilla and begin to melt the cheese onto it. When the vegetables are done cooking add them to the tortilla and fold the tortilla in half so that all the ingredients begin to melt together. Flip the tortilla once so that it browns a bit on the other side. Enjoy.

ASIAN SALAD 318 CALORIES

I love a good Asian salad, and this one has won my heart. At just over 300 calories this meal is perfect for a light lunch, you will be full but you definitely won’t feel bloated so you will be ready for your afternoon workout in no time.

All you need is 2 cups chopped green cabbage (44) calories, 1 cup baby greens (8) calories, 1/8 cup slivered almonds (78) calories, ¼ cup crispy wonton strips (40) calories, ¼ cup of cooked edamame (63) calories, 1/8 cup of chopped red bell peppers (6) calories. Total 239 calories without dressing.

Asian vinaigrette: 1 and ½ teaspoon miso paste (17) calories, 1 and ½ teaspoons sesame oil (60) calories, 1 tablespoon rice vinegar (0) calories, and one teaspoon of freshly squeezed ginger root (2) calories. Dressing 79 calories. Total with dressing 318 calories.

Chop the cabbage and the bell peppers into small bite sized pieces, then put them in a salad bowl. Add the cup of baby greens, the slivered almonds and the wonton strips to the salad bowl. You can find both the slivered almonds and the wontons already prepared in the grocery store just make sure you chose the plain ones. Usually edamame is found in the frozen section of the grocery store, if you have frozen edamame you will have to boil it first, then put 1/4 cup of the cooked edamame in the salad bowl. For the salad dressing, in a small bowl, add the miso paste, the rice vinegar, sesame oil, and the freshly squeezed juice from a ginger root and thoroughly whisk all the ingredients for the dressing together first, then toss with the ingredients of the salad mix. You can always add [...]

RICE AND BEAN BURRITO 416 CALORIES

This burrito is awesome. Whether you are a vegetarian or not you will love this recipe. Remember you can always add to these recipes as long as you always account for the calories.

All you need is a whole grain tortilla (210) calories, ¼ cup of cooked canned pinto beans mashed no salt (61) calories, one cup of fresh spinach (7) calories, ¼ cup brown rice (55) calories, 2 tablespoons fresh guacamole (53) calories, 1/4 of a bell pepper (6) calories, and 1/8 cup of shredded low fat cheddar cheese (24). Total 416 calories.

Slice 1/4 of a bell pepper into thin strips. Grill the sliced bell pepper in a small non stick pan, you can use a dash of olive oil if you need to but remember to account for the calories. Heat 1/4 cup of cooked pinto beans with the liquid in a saucepan and mash them. Add 1/4 cup of brown rice to the beans and stir. When the bell peppers are done cooking, turn off the heat, then place the whole grain tortilla on the pan to warm. Add the shredded cheddar cheese to the tortilla to melt. Add the bell peppers, the rice and bean mixture, and the fresh spinach to the tortilla. You can add the fresh guacamole to the burrito or you can serve it on the side. You can use a store bought guacamole, as long as it is fresh, or you can make it yourself. Wrap up your burrito and Enjoy.