“Healthy Eating Made Easy: 21 Delicious 300 Calorie Meals”

1. Mediterranean Chickpea Salad: In a bowl, combine 1 can of chickpeas, 1/2 cup of diced tomatoes, 1/4 cup of diced cucumber, 1/4 cup of diced red onion, 1/4 cup of crumbled feta cheese, 1 tablespoon of olive oil, 1 tablespoon of red wine vinegar, 1 teaspoon of dried oregano, and salt and pepper to taste. Serve over a bed of lettuce.

2. Baked Salmon with Asparagus: Preheat oven to 375 degrees. Place 4 ounces of salmon on a baking sheet lined with parchment paper. Top with 1/2 teaspoon of olive oil, 1/4 teaspoon of garlic powder, 1/4 teaspoon of dried oregano, and salt and pepper to taste. Bake for 15 minutes. Meanwhile, steam 1/2 pound of asparagus until tender. Serve salmon and asparagus together.

3. Turkey and Avocado Wrap: Spread 1 tablespoon of hummus on a whole wheat wrap. Top with 2 ounces of sliced turkey, 1/4 of an avocado, 1/4 cup of shredded carrots, 1/4 cup of diced tomatoes, and 1/4 cup of spinach. Roll up and enjoy.

4. Quinoa Bowl: In a bowl, combine 1/2 cup of cooked quinoa, 1/2 cup of cooked black beans, 1/4 cup of diced bell pepper, 1/4 cup of diced red onion, 1/4 cup of diced tomatoes, 1/4 cup of corn, 1 tablespoon of olive oil, 1 tablespoon of lime juice, 1 teaspoon of cumin, and salt and pepper to taste.

5. Egg and Avocado Toast: Toast 2 slices of whole wheat bread. Top each slice with 1/4 of an avocado, 1/4 cup of diced tomatoes, 1/4 cup of diced red onion, and 1 fried egg. Sprinkle with salt and pepper to taste.

6. Veggie Stir Fry: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add 1/2 cup of diced bell pepper, 1/2 cup of diced onion, 1/2 cup of diced mushrooms, 1/2 cup of diced zucchini, and 1/2 cup of diced carrots. Cook until vegetables are tender. Add 1/4 cup of teriyaki sauce and cook for an additional 2 minutes. Serve over cooked brown rice.

7. Turkey Burger: In a bowl, combine 4 ounces of ground turkey, 1/4 cup of diced onion, 1/4 cup of diced bell pepper, 1/4 teaspoon of garlic powder, 1/4 teaspoon of dried oregano, and salt and pepper to taste. Form into a patty and cook in a skillet over medium-high heat for 5 minutes per side. Serve on a whole wheat bun with lettuce, tomato, and mustard.

8. Baked Sweet Potato Fries: Preheat oven to 425 degrees. Cut 1 large sweet potato into thin strips. Place on a baking sheet lined with parchment paper. Drizzle with 1 tablespoon of olive oil and sprinkle with 1/4 teaspoon of garlic powder, 1/4 teaspoon of paprika, and salt and pepper to taste. Bake for 20 minutes, flipping halfway through.

9. Greek Yogurt Parfait: In a bowl, layer 1/2 cup of plain Greek yogurt, 1/4 cup of granola, 1/4 cup of diced strawberries, and 1 tablespoon of honey.

10. Lentil Soup: Heat 1 tablespoon of olive oil in a large pot over medium-high heat. Add 1/2 cup of diced onion, 1/2 cup of diced carrots, 1/2 cup of diced celery, 1/2 teaspoon of garlic powder, 1/2 teaspoon of dried oregano, and salt and pepper to taste. Cook for 5 minutes. Add 1 cup of lentils and 4 cups of vegetable broth. Bring to a boil, reduce heat, and simmer for 20 minutes.

11. Turkey and Cheese Sandwich: Spread 1 tablespoon of mustard on 2 slices of whole wheat bread. Top with 2 ounces of sliced turkey, 1 slice of cheddar cheese, 1/4 cup of spinach, and 1/4 cup of diced tomatoes.

12. Baked Chicken and Veggies: Preheat oven to 375 degrees. Place 4 ounces of chicken on a baking sheet lined with parchment paper. Top with 1/2 teaspoon of olive oil, 1/4 teaspoon of garlic powder, 1/4 teaspoon of dried oregano, and salt and pepper to taste. Bake for 15 minutes. Meanwhile, steam 1/2 cup of broccoli and 1/2 cup of cauliflower until tender. Serve chicken and vegetables together.

13. Egg Salad Sandwich: In a bowl, mash 2 hard-boiled eggs. Add 1 tablespoon of mayonnaise, 1/4 teaspoon of garlic powder, 1/4 teaspoon of dried dill, and salt and pepper to taste. Spread on 2 slices of whole wheat bread and top with 1/4 cup of spinach.

14. Tuna Salad: In a bowl, combine 1 can of tuna, 1/4 cup of diced celery, 1/4 cup of diced red onion, 1 tablespoon of mayonnaise, 1 tablespoon of lemon juice, 1/4 teaspoon of garlic powder, and salt and pepper to taste. Serve over a bed of lettuce.

15. Veggie Omelet: Heat 1 teaspoon of olive oil in a skillet over medium-high heat. Add 1/4 cup of diced bell pepper, 1/4 cup of diced onion, 1/4 cup of diced mushrooms, and 1/4 cup of diced tomatoes. Cook until vegetables are tender. Whisk together 2 eggs and pour into the skillet. Cook until eggs are set. Serve with 1 slice of whole wheat toast.

16. Turkey and Hummus Wrap: Spread 2 tablespoons of hummus on a whole wheat wrap. Top with 2 ounces of sliced turkey, 1/4 cup of diced cucumber, 1/4 cup of diced tomatoes, and 1/4 cup of spinach. Roll up and enjoy.

17. Baked Tilapia with Roasted Broccoli: Preheat oven to 375 degrees. Place 4 ounces of tilapia on a baking sheet lined with parchment paper. Top with 1/2 teaspoon of olive oil, 1/4 teaspoon of garlic powder, 1/4 teaspoon of dried oregano, and salt and pepper to taste. Bake for 15 minutes. Meanwhile, toss 1/2 pound of broccoli with 1 tablespoon of olive oil and 1/4 teaspoon of garlic powder. Roast in the oven for 20 minutes. Serve tilapia and broccoli together.

18. Quinoa Bowl with Avocado: In a bowl, combine 1/2 cup of cooked quinoa, 1/4 cup of diced bell pepper, 1/4 cup of diced red onion, 1/4 cup of diced tomatoes, 1/4 cup of corn, 1/4 of an avocado, 1 tablespoon of olive oil, 1 tablespoon of lime juice, 1 teaspoon of cumin, and salt and pepper to taste.

19. Baked Sweet Potato with Black Beans: Preheat oven to 375 degrees. Pierce 1 large sweet potato with a fork and bake for 45 minutes. Meanwhile, heat 1 tablespoon of olive oil in a skillet over medium-high heat. Add 1/2 cup of cooked black beans, 1/4 teaspoon of garlic powder, 1/4 teaspoon of cumin, and salt and pepper to taste. Cook for 5 minutes. Serve sweet potato topped with black beans.

20. Turkey and Cheese Quesadilla: Heat 1 teaspoon of olive oil in a skillet over medium-high heat. Place 1 whole wheat tortilla in the skillet. Top with 2 ounces of sliced turkey, 1 slice of cheddar cheese, 1/4 cup of diced bell pepper, and 1/4 cup of diced onion. Cook until cheese is melted. Fold in half and serve.

21. Greek Salad: In a bowl, combine 1/2 cup of diced cucumber, 1/2 cup of diced tomatoes, 1/4 cup of diced red onion, 1/4 cup of crumbled feta cheese, 1 tablespoon of olive oil, 1 tablespoon of red wine vinegar, 1 teaspoon of dried oregano, and salt and pepper to taste. Serve over a bed of lettuce.