1. Grilled Chicken Salad with Avocado and Spinach
Ingredients:
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1 grilled chicken breast (about 4 oz)
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2 cups fresh spinach leaves
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1/2 avocado, sliced
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1/4 cup cherry tomatoes, halved
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1/4 cucumber, sliced
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1 tablespoon olive oil
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1 tablespoon balsamic vinegar
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Salt and pepper to taste
Instructions:
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Grill the chicken breast until fully cooked and slice it into thin strips.
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In a large bowl, combine the spinach, cherry tomatoes, cucumber, and avocado slices.
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Add the grilled chicken on top.
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Drizzle with olive oil and balsamic vinegar.
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Season with salt and pepper, then toss the salad lightly to combine.
Calories: ~350 kcal
2. Zucchini Noodles with Pesto and Shrimp
Ingredients:
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2 medium zucchinis, spiralized into noodles
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1/2 pound shrimp, peeled and deveined
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2 tablespoons pesto sauce (preferably homemade)
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1 tablespoon olive oil
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1 clove garlic, minced
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Salt and pepper to taste
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1 tablespoon grated Parmesan cheese (optional)
Instructions:
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Heat olive oil in a large pan over medium heat. Add minced garlic and sauté until fragrant.
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Add the shrimp and cook until pink and opaque, about 3-4 minutes.
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Add the zucchini noodles to the pan and sauté for 2-3 minutes until slightly softened.
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Stir in the pesto sauce and cook for another minute, just until the noodles are fully coated.
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Season with salt and pepper, and sprinkle with Parmesan if desired.
Calories: ~280 kcal
3. Spicy Lentil Soup
Ingredients:
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1 cup dried lentils, rinsed
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1 medium onion, chopped
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2 carrots, diced
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2 stalks celery, diced
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3 cloves garlic, minced
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1 can (14.5 oz) diced tomatoes
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4 cups low-sodium vegetable broth
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1 teaspoon cumin
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1 teaspoon paprika
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1/2 teaspoon cayenne pepper (optional for extra spice)
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1 tablespoon olive oil
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Salt and pepper to taste
Instructions:
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Heat olive oil in a large pot over medium heat. Add onion, carrots, celery, and garlic, and sauté until softened, about 5-7 minutes.
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Stir in the cumin, paprika, and cayenne pepper, and cook for another minute.
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Add the lentils, diced tomatoes, and vegetable broth to the pot.
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Bring to a boil, then reduce the heat and simmer for 25-30 minutes until the lentils are tender.
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Season with salt and pepper to taste before serving.
Calories: ~220 kcal per serving
4. Cauliflower Fried Rice
Ingredients:
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1 medium head of cauliflower, grated or processed into rice-sized pieces
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1/2 cup frozen peas and carrots
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1 small onion, chopped
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2 cloves garlic, minced
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2 eggs, lightly beaten
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2 tablespoons low-sodium soy sauce or tamari
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1 tablespoon sesame oil
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1 tablespoon olive oil
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1 green onion, chopped (optional for garnish)
Instructions:
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Heat olive oil in a large pan over medium heat. Add the onion and garlic, sautéing until softened.
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Add the peas and carrots and cook until heated through.
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Push the vegetables to one side of the pan and pour the beaten eggs into the other side. Scramble the eggs until cooked, then mix with the vegetables.
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Add the cauliflower rice to the pan and cook for 5-7 minutes until tender.
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Stir in the soy sauce and sesame oil, cooking for another 2 minutes.
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Garnish with chopped green onion if desired.
Calories: ~200 kcal per serving
5. Greek Yogurt Parfait with Berries and Nuts
Ingredients:
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1 cup plain Greek yogurt (non-fat or low-fat)
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1/2 cup mixed berries (strawberries, blueberries, raspberries)
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1 tablespoon chopped nuts (almonds, walnuts, or pecans)
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1 teaspoon honey (optional)
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1 tablespoon chia seeds (optional)
Instructions:
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In a bowl or glass, layer half of the Greek yogurt.
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Add half of the mixed berries and a sprinkle of nuts on top.
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Add the remaining Greek yogurt and top with the rest of the berries, nuts, and chia seeds.
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Drizzle with honey if desired.
Calories: ~250 kcal
