15 Quick Low Calorie Meals

You'll save time, cut calories, and still enjoy delicious meals with these quick and nutritious recipes. Whether you're craving Mediterranean flavors or Asian-inspired dishes, you'll find options that fit your busy lifestyle and health goals. Each meal combines lean proteins, fresh vegetables, and satisfying ingredients while staying under 500 calories per serving. From zesty chickpea salads to savory shrimp stir-fries, these meals prove that healthy eating doesn't mean sacrificing flavor—and there's much more to discover.

Mediterranean Chickpea Salad

Mediterranean Chickpea Salad is a vibrant and nutritious dish that combines the protein-rich goodness of chickpeas with fresh vegetables and Mediterranean flavors. This light yet satisfying meal can be prepared in under 15 minutes, making it perfect for busy weekdays when you need a quick, healthy option.

The beauty of this salad lies in its versatility and make-ahead potential. The flavors actually improve when the ingredients have time to marinate together, and the dish stays fresh in the refrigerator for up to three days, making it an excellent meal prep option for lunches or light dinners.

Ingredients:

• 2 15-oz cans chickpeas, drained and rinsed
• 1 English cucumber, diced
• 2 cups cherry tomatoes, halved
• 1 red onion, finely chopped
• 1 red bell pepper, diced
• 1/2 cup kalamata olives, pitted and halved
• 1/2 cup fresh parsley, chopped
• 1/2 cup feta cheese, crumbled
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and black pepper to taste

Drain and rinse the chickpeas thoroughly, then add them to a large mixing bowl. Chop all vegetables into similar-sized pieces and add them to the bowl with the chickpeas. In a separate small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper to create the dressing. Pour the dressing over the salad ingredients and toss gently to combine. Finally, add the crumbled feta cheese and give the salad one final gentle toss.

For best results, let the salad chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together. If preparing in advance, consider adding the feta cheese just before serving to maintain its texture, and give the salad a quick stir before plating as the dressing tends to settle at the bottom of the bowl.

Spicy Shrimp Stir-Fry With Zucchini Noodles

Spicy shrimp stir-fry with zucchini noodles is a perfect low-calorie alternative to traditional pasta dishes, offering a delicious blend of protein and vegetables while keeping carbohydrates to a minimum. This dish combines succulent shrimp with spiralized zucchini, creating a satisfying meal that's both nutritious and flavorful.

The key to this recipe's success lies in properly preparing the zucchini noodles, also known as "zoodles," and not overcooking the shrimp. The dish comes together quickly, making it an excellent choice for busy weeknight dinners when you want something healthy but don't have much time to spend in the kitchen.

Begin by spiralizing the zucchini into noodle-shaped strands and set aside. In a bowl, toss the shrimp with cornstarch, salt, and pepper. Heat olive oil in a large skillet over medium-high heat, add garlic and ginger, and cook until fragrant. Add the shrimp and cook for 2-3 minutes per side until pink and slightly crispy. Remove the shrimp and set aside.

In the same pan, add sesame oil and red pepper flakes. Add the zucchini noodles and stir-fry for 2-3 minutes until just tender but still crisp. Return the shrimp to the pan, add soy sauce, and toss everything together until well combined and heated through. Garnish with green onions and serve with lime wedges.

To achieve the best results, avoid overcooking the zucchini noodles as they can become watery and mushy. Pat the spiralized zucchini with paper towels before cooking to remove excess moisture. If preparing in advance, keep the zoodles raw and only cook them just before serving to maintain their texture. The dish can be customized by adjusting the amount of red pepper flakes to suit your preferred level of spiciness.

• 1 pound large shrimp, peeled and deveined
• 4 medium zucchini
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon red pepper flakes
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil
• 2 tablespoons fresh ginger, grated
• 1 tablespoon cornstarch
• Salt and black pepper to taste
• 2 green onions, sliced
• 1 lime, cut into wedges

Lemon Garlic Chicken With Roasted Broccoli

Lemon garlic chicken with roasted broccoli combines lean protein with fiber-rich vegetables for a satisfying meal that clocks in at under 400 calories per serving. The bright citrus notes and savory garlic create a flavorful dish without relying on heavy sauces or excess fats.

This quick and nutritious meal takes just 30 minutes to prepare, making it perfect for busy weeknights when you want to maintain your healthy eating goals. The roasted broccoli develops a delicious caramelized exterior while staying tender-crisp, and the chicken remains juicy while absorbing the lemon-garlic flavors.

• 4 chicken breasts (4-6 oz each)
• 2 large heads of broccoli
• 4 cloves garlic, minced
• 2 lemons
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)

Preheat the oven to 425°F (220°C). Cut broccoli into florets and spread on a baking sheet. Toss with 1 tablespoon olive oil, salt, and pepper. Roast for 20-25 minutes until edges are slightly charred. Meanwhile, season chicken breasts with salt, pepper, and oregano. Heat remaining olive oil in a large skillet over medium-high heat. Cook chicken for 5-7 minutes per side until golden brown and cooked through.

In the same skillet, lower heat to medium and add minced garlic. Cook for 30 seconds until fragrant. Add juice of one lemon and scrape up any browned bits from the pan. Return chicken to the skillet and coat with the sauce. Slice the remaining lemon and place on top of the chicken. Serve the chicken with roasted broccoli and spoon the pan sauce over both.

For best results, bring chicken to room temperature 15 minutes before cooking and pat dry with paper towels to ensure better browning. If the chicken breasts are very thick, butterfly them or pound them to an even thickness to ensure even cooking. The broccoli can be cut and stored up to two days ahead, making meal prep easier.

Asian-Inspired Turkey Lettuce Wraps

Asian-Inspired Turkey Lettuce Wraps offer a light yet satisfying meal that delivers bold flavors while keeping calories in check. This versatile dish combines lean ground turkey with Asian seasonings and crisp vegetables, all wrapped in fresh lettuce leaves for a refreshing crunch.

Perfect for busy weeknights, these lettuce wraps come together in under 30 minutes and can be customized with various toppings and sauce options. The combination of protein-rich turkey and fresh vegetables creates a balanced meal that's both nutritious and filling while maintaining a low calorie count.

• 1 pound lean ground turkey
• 1 tablespoon sesame oil
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 small onion, diced
• 1 cup water chestnuts, diced
• 2 carrots, finely chopped
• 3 tablespoons soy sauce
• 1 tablespoon hoisin sauce
• 1 teaspoon sriracha (optional)
• 1 head butter lettuce or iceberg lettuce
• 2 green onions, sliced
• ¼ cup chopped cilantro

Heat sesame oil in a large skillet over medium-high heat. Add ground turkey and break it up with a wooden spoon, cooking until no longer pink. Add garlic, ginger, and onion, cooking until fragrant and onions become translucent. Stir in water chestnuts and carrots, cooking for an additional 2-3 minutes.

Add soy sauce, hoisin sauce, and sriracha if using. Continue cooking for 5 minutes, stirring occasionally until the sauce is well incorporated and the mixture is heated through. Remove from heat and stir in green onions and cilantro.

For best results, store the turkey mixture and lettuce leaves separately until ready to serve. This prevents the lettuce from becoming wilted and maintains the ideal texture. The filling can be made ahead and reheated when needed, and any leftover mixture can be stored in an airtight container in the refrigerator for up to 3 days.

Light Vegetable Minestrone Soup

Light Vegetable Minestrone Soup is a comforting Italian soup that combines fresh vegetables, beans, and small pasta in a flavorful broth. This low-calorie version maintains all the traditional taste while reducing the caloric content by limiting oil usage and focusing on nutrient-rich vegetables.

This soup is highly customizable and can be made with whatever vegetables are in season or available in your kitchen. The key to its light nature lies in using a clear vegetable broth base rather than a heavy cream-based foundation, making it perfect for those watching their calorie intake while still wanting a satisfying meal.

Ingredients:

• 1 onion, diced
• 2 carrots, sliced
• 2 celery stalks, chopped
• 2 zucchini, diced
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) cannellini beans, drained
• 2 cups spinach leaves
• 1/2 cup small pasta (like ditalini)
• 8 cups vegetable broth
• 2 cloves garlic, minced
• 1 teaspoon olive oil
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Heat olive oil in a large pot over medium heat. Sauté onions, carrots, celery, and garlic until softened, about 5 minutes. Add vegetable broth, diced tomatoes, herbs, and bring to a boil. Reduce heat and simmer for 10 minutes. Add zucchini, pasta, and beans, cooking until pasta is al dente (about 8-10 minutes). Stir in spinach and cook until wilted. Season with salt and pepper to taste.

For the best results, avoid overcooking the vegetables to maintain their nutrients and texture. The soup can be stored in an airtight container in the refrigerator for up to 5 days, though the pasta may continue to absorb liquid, so you might need to add more broth when reheating. If planning to freeze portions, consider cooking and storing the pasta separately to prevent it from becoming mushy.

Grilled Fish Tacos With Fresh Slaw

Grilled fish tacos are a healthy, flavorful alternative to traditional meat tacos, offering a burst of lean protein while keeping the calorie count low. The combination of perfectly seasoned fish and crisp, fresh slaw creates a balanced meal that's both satisfying and nutritious.

The key to exceptional fish tacos lies in the proper seasoning of the fish and the contrast provided by the crunchy slaw. This recipe uses mild white fish, which serves as an excellent canvas for bold Mexican-inspired flavors, while the slaw adds a refreshing crunch and helps cut through the richness of the grilled fish.

Ingredients:

• 1 pound white fish fillets (cod, tilapia, or halibut)
• 8 corn tortillas
• 2 limes
• 2 cups shredded cabbage
• 1 carrot, julienned
• 1/4 red onion, thinly sliced
• 2 tablespoons olive oil
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 2 tablespoons Greek yogurt
• 1 tablespoon apple cider vinegar
• Fresh cilantro for garnish

Season the fish fillets with chili powder, cumin, garlic powder, salt, and pepper. Heat a grill or grill pan over medium-high heat. While the grill heats, prepare the slaw by combining shredded cabbage, carrots, and red onion in a bowl. Mix Greek yogurt, lime juice, and apple cider vinegar in a separate bowl, then toss with the vegetables to create the slaw.

Brush the fish with olive oil and grill for 3-4 minutes per side until cooked through and easily flakes with a fork. While the fish cooks, warm the corn tortillas on the grill for about 30 seconds per side. Break the fish into chunks and divide among the tortillas, top with the prepared slaw, and garnish with fresh cilantro and lime wedges.

For best results, avoid overcooking the fish as it can become dry and tough. The fish is done when it's just opaque and flakes easily. If using frozen fish, ensure it's completely thawed and patted dry before seasoning. The slaw can be prepared up to 2 hours in advance and stored in the refrigerator, which will allow the flavors to develop while maintaining the vegetables' crunch.

Quinoa Power Bowl With Roasted Vegetables

Quinoa power bowls are the perfect combination of nutrition and convenience, offering a satisfying meal that's both filling and light on calories. This versatile dish combines protein-rich quinoa with a colorful array of roasted vegetables, creating a balanced meal that can be prepared in advance for busy weekdays.

The beauty of this recipe lies in its customization potential – you can swap vegetables based on seasonal availability or personal preference while maintaining the basic cooking principles. The roasting process brings out the natural sweetness of the vegetables, while the quinoa provides a nutty foundation that ties all the flavors together.

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 medium sweet potato, cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 medium zucchini, sliced
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Optional: 2 tablespoons balsamic vinegar
• Optional: 1/4 cup pumpkin seeds

Begin by preheating your oven to 400°F (200°C). Rinse the quinoa thoroughly under cold water and cook it in vegetable broth according to package instructions, typically 15-20 minutes until the liquid is absorbed and the grains are fluffy.

While the quinoa cooks, toss the cut vegetables with olive oil, garlic powder, paprika, salt, and pepper, then spread them evenly on a baking sheet. Roast the vegetables for 20-25 minutes, stirring halfway through, until they're tender and slightly caramelized.

Once everything is cooked, assemble your bowl by placing a portion of quinoa as the base and arranging the roasted vegetables on top. For added flavor and texture, you can drizzle with balsamic vinegar and sprinkle with pumpkin seeds before serving.

Storage Tip: This dish can be meal-prepped for up to 4 days when stored in airtight containers in the refrigerator. For best results, store the quinoa and roasted vegetables separately and combine them when ready to eat. Reheat in the microwave for 1-2 minutes or enjoy cold as a refreshing alternative.

Skinny Cauliflower Fried Rice

Cauliflower fried rice has become a popular low-carb alternative to traditional fried rice, offering all the satisfaction of the classic Chinese dish with a fraction of the calories. By replacing rice with finely chopped cauliflower, this version creates a lighter meal that's packed with vegetables and protein.

This quick and easy dish takes less than 30 minutes to prepare and cook, making it perfect for busy weeknight dinners. The key to success lies in properly processing the cauliflower into rice-sized pieces and ensuring the pan is hot enough to create the authentic fried rice texture.

• 1 large head cauliflower
• 2 eggs, beaten
• 1 cup frozen peas and carrots
• 1/2 cup diced onion
• 3 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 tablespoons vegetable oil
• 2 green onions, chopped
• 1/4 teaspoon white pepper
• Salt to taste

Cut the cauliflower into florets and pulse in a food processor until it reaches a rice-like consistency. Heat vegetable oil in a large wok or skillet over medium-high heat. Add onions and garlic, cooking until fragrant, then add the frozen peas and carrots. Push the vegetables to one side of the pan, add beaten eggs to the empty space, and scramble until just set. Add the cauliflower rice, soy sauce, and sesame oil, stirring frequently for 5-7 minutes until the cauliflower is tender but not mushy.

For best results, make sure to thoroughly drain the processed cauliflower by pressing it with paper towels before cooking, as excess moisture can make the final dish soggy. The cauliflower should be cooked until just tender – overcooking will result in a mushy texture and strong cauliflower taste that overpowers the other ingredients.

Greek Yogurt Chicken With Fresh Herbs

Greek Yogurt Chicken with Fresh Herbs delivers a creamy, tangy flavor profile while keeping calories in check. The dish combines lean protein with protein-rich Greek yogurt and aromatic fresh herbs for a satisfying meal that can be prepared in under 30 minutes.

This Mediterranean-inspired recipe transforms plain chicken breasts into a flavorful main course using Greek yogurt as a healthier alternative to heavy cream or mayonnaise-based sauces. The marinade not only adds flavor but also helps keep the chicken moist during cooking.

• 4 boneless, skinless chicken breasts
• 1 cup plain Greek yogurt (non-fat or 2%)
• 3 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 2 tablespoons olive oil
• 2 tablespoons fresh dill, chopped
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh oregano, chopped
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)

Mix Greek yogurt, minced garlic, lemon juice, olive oil, and herbs in a bowl. Reserve 1/4 cup of the mixture for serving. Place chicken breasts in a shallow dish and coat with the remaining yogurt mixture. Marinate for at least 30 minutes or up to 4 hours in the refrigerator.

Preheat oven to 375°F (190°C). Remove chicken from marinade and place in a baking dish. Bake for 25-30 minutes or until internal temperature reaches 165°F (74°C).

The chicken can be served immediately, topped with the reserved yogurt-herb mixture. For a golden-brown top, broil the chicken for the last 2-3 minutes of cooking, watching carefully to prevent burning. The dish pairs well with a simple salad or roasted vegetables for a complete low-calorie meal.

For best results, bring the chicken to room temperature 15 minutes before cooking, and pat off excess marinade before baking to prevent pooling. Using fresh herbs rather than dried ones provides optimal flavor, but if using dried herbs, reduce the quantities by half. The marinade can be prepared up to 24 hours in advance and stored in an airtight container in the refrigerator.

Thai-Style Green Curry With Tofu

Thai-Style Green Curry With Tofu is a light yet satisfying dish that combines the vibrant flavors of Thai cuisine with protein-rich tofu. This vegetarian-friendly meal delivers the perfect balance of spicy, sweet, and savory notes while keeping the calorie count low.

At around 300 calories per serving, this curry features fresh vegetables, firm tofu, and aromatic Thai curry paste. The coconut milk base provides creaminess without excessive calories, while the combination of fresh herbs and lime adds brightness to the overall dish.

Ingredients:

• 14 oz firm tofu, cubed
• 1 can (14 oz) light coconut milk
• 2-3 tablespoons Thai green curry paste
• 1 red bell pepper, sliced
• 1 cup snap peas
• 1 cup bamboo shoots
• 1 tablespoon fish sauce (or soy sauce for vegetarian option)
• 1 tablespoon palm sugar or brown sugar
• 2 kaffir lime leaves
• 1 cup Thai basil leaves
• 2 tablespoons vegetable oil
• 1 tablespoon cornstarch
• Salt to taste

Press the tofu between paper towels to remove excess moisture, then cut into cubes. Heat oil in a large wok or deep skillet over medium heat. Fry the tofu until golden brown on all sides, then remove and set aside.

In the same pan, cook the curry paste until fragrant, then add coconut milk, stirring until well combined. Add vegetables, sugar, and fish sauce, simmering until vegetables are tender-crisp.

Mix cornstarch with two tablespoons of water to create a slurry. Add to the curry along with the tofu, stirring gently until the sauce thickens slightly. Finish by folding in the Thai basil leaves and removing from heat.

For best results, pat the tofu completely dry before frying to achieve a crispy exterior. If green curry paste is too spicy, start with a smaller amount and adjust to taste. The curry can be stored in an airtight container for up to three days, though the vegetables may soften slightly upon reheating.

Tomato Basil Turkey Meatballs

These light and flavorful turkey meatballs combine lean protein with fresh herbs and aromatics for a satisfying low-calorie meal. The addition of fresh basil and tomatoes creates a Mediterranean twist on traditional meatballs while keeping the calorie count low.

Perfect for meal prep or a quick weeknight dinner, these meatballs can be served over zucchini noodles, whole grain pasta, or enjoyed on their own with the tomato sauce. Each serving provides essential protein while staying under 300 calories per portion.

• 1 pound lean ground turkey
• 1/4 cup breadcrumbs
• 1 large egg
• 3 cloves garlic, minced
• 1/4 cup fresh basil, chopped
• 1 small onion, finely diced
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 tablespoons olive oil
• 2 cans (14 oz each) diced tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• Additional fresh basil for garnish

Mix ground turkey, breadcrumbs, egg, half of the minced garlic, chopped basil, half of the diced onion, salt, and pepper in a large bowl. Form the mixture into 16 equal-sized meatballs. Heat olive oil in a large skillet over medium heat and cook the meatballs until browned on all sides, about 5-7 minutes.

In the same skillet, add remaining onion and garlic, sautéing until translucent. Add diced tomatoes, tomato paste, and dried oregano. Bring to a simmer and return meatballs to the pan. Cover and cook for 15-20 minutes until meatballs are cooked through and sauce has thickened.

For best results, avoid overworking the meat mixture when forming the meatballs as this can make them tough. The meatballs can be made ahead and frozen raw or cooked for up to 3 months. When reheating, add a splash of water or broth to the sauce to maintain proper consistency.

Rainbow Veggie Sushi Rolls

Rainbow Veggie Sushi Rolls are a vibrant, nutritious alternative to traditional sushi that pack all the flavor while keeping the calorie count low. These colorful rolls replace traditional sushi rice with cauliflower rice, creating a lighter base that's perfect for those watching their carbohydrate intake.

The beauty of these rolls lies in their versatility and visual appeal. By arranging different colored vegetables in a specific pattern, you create an eye-catching rainbow effect that makes healthy eating more exciting. The combination of textures and flavors, from crunchy vegetables to creamy avocado, delivers a satisfying eating experience without the guilt.

• 1 medium cauliflower head
• 4 nori sheets
• 1 red bell pepper, julienned
• 1 yellow bell pepper, julienned
• 1 carrot, julienned
• 1 cucumber, julienned
• 1 avocado, sliced
• 2 cups fresh spinach
• 2 tablespoons rice vinegar
• 1 tablespoon coconut aminos or light soy sauce
• Bamboo rolling mat
• Wasabi and pickled ginger (optional)

Process the cauliflower in a food processor until it reaches a rice-like consistency. Microwave the cauliflower rice for 2 minutes, then allow it to cool completely. Mix with rice vinegar and coconut aminos. Lay a nori sheet on the bamboo mat and spread a thin layer of cauliflower rice, leaving a 1-inch strip bare at the top edge. Layer your vegetables in rainbow order: red pepper, carrot, yellow pepper, cucumber, avocado, and spinach in a horizontal line about one-third up from the bottom of the nori.

Using the bamboo mat, roll the nori tightly away from you, applying gentle pressure to keep the filling compact. Seal the edge with a little water. Let the roll rest for 5 minutes before cutting into 8 pieces with a sharp, wet knife.

For best results, ensure all vegetables are cut to similar lengths and thicknesses for even rolling. The cauliflower rice should be completely cool before assembling to prevent the nori from becoming soggy. Store-bought cauliflower rice can be used as a time-saving alternative, and the rolls can be made up to 4 hours in advance if kept wrapped in plastic wrap in the refrigerator.

Lean Beef and Snap Pea Stir-Fry

This lean beef and snap pea stir-fry combines protein-rich meat with crisp vegetables for a satisfying meal under 400 calories per serving. The dish takes only 20 minutes to prepare and delivers essential nutrients while keeping fat content minimal through its quick cooking method.

The key to this recipe's success lies in the proper preparation of the beef, which should be sliced thinly against the grain, and the snap peas, which need to retain their crunch. A light sauce made with low-sodium soy sauce helps keep the sodium content in check while providing plenty of flavors.

• 12 oz lean beef sirloin, thinly sliced
• 8 oz fresh snap peas, trimmed
• 2 cloves garlic, minced
• 1 tbsp ginger, minced
• 2 tbsp low-sodium soy sauce
• 1 tbsp cornstarch
• 1/4 cup low-sodium beef broth
• 2 tsp vegetable oil
• 1/4 tsp black pepper
• 1 tbsp rice vinegar
• 2 green onions, sliced

Mix cornstarch with beef broth and soy sauce in a small bowl until smooth. Heat oil in a large wok or skillet over high heat. Add beef and cook for 2-3 minutes until browned, then remove from pan. Add garlic and ginger to the same pan and stir-fry for 30 seconds.

Add snap peas to the pan and stir-fry for 2 minutes until bright green but still crisp. Return beef to the pan, add the sauce mixture, and cook for 1-2 minutes until the sauce thickens. Stir in rice vinegar and green onions just before serving.

For best results, freeze the beef for 15 minutes before slicing to achieve thinner cuts. The snap peas should be added at the last possible moment to maintain their crispness, and the entire cooking process should be done over high heat to achieve proper stir-fry results. This dish is best served immediately over steamed rice or cauliflower rice for a lower-carb option.

Baked Cod With Mediterranean Salsa

Baked cod with Mediterranean salsa combines lean protein with vibrant Mediterranean flavors for a healthy, satisfying meal that comes in at under 300 calories per serving. The mild, flaky white fish serves as the perfect canvas for a bright, zesty salsa made with tomatoes, olives, and fresh herbs.

This dish takes less than 30 minutes to prepare and requires minimal cleanup, making it an ideal choice for busy weeknights. The Mediterranean salsa can be prepared in advance, allowing the flavors to meld while saving precious time during dinner preparation.

Ingredients:

• 4 cod fillets (6 oz each)
• 2 cups cherry tomatoes, quartered
• 1/2 cup Kalamata olives, pitted and chopped
• 1/4 cup red onion, finely diced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh basil, chopped
• 2 tablespoons olive oil
• 1 lemon, juiced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Preheat the oven to 400°F (200°C). Pat the cod fillets dry with paper towels and season with salt, pepper, and oregano. Place the fillets on a lined baking sheet and drizzle with 1 tablespoon of olive oil. Bake for 12-15 minutes, or until the fish flakes easily with a fork.

While the fish bakes, prepare the Mediterranean salsa by combining tomatoes, olives, red onion, parsley, basil, remaining olive oil, lemon juice, and minced garlic in a bowl. Season with salt and pepper to taste. Once the fish is done, top each fillet with a generous portion of the salsa.

For best results, allow the cod to come to room temperature before cooking, and avoid overcooking as this can make the fish dry and rubbery. The salsa can be stored in the refrigerator for up to 24 hours, though fresh herbs may darken over time. If making ahead, add the herbs just before serving to maintain their bright color and flavor.

Black Bean and Sweet Potato Burrito Bowl

Black Bean and Sweet Potato Burrito Bowl brings together vibrant flavors and wholesome ingredients in a satisfying, nutrient-rich meal. This Mexican-inspired dish combines the natural sweetness of roasted sweet potatoes with protein-packed black beans, creating a filling vegetarian option that's both healthy and delicious.

At under 400 calories per serving, this burrito bowl offers a perfect balance of complex carbohydrates, lean protein, and healthy fats. The combination of textures and flavors, from the crispy roasted sweet potatoes to the creamy avocado and tangy lime juice, makes this dish a go-to option for quick weeknight dinners.

Ingredients:

• 2 medium sweet potatoes, cubed
• 2 cans black beans, drained and rinsed
• 2 cups cooked brown rice
• 1 avocado, sliced
• 1 red onion, diced
• 2 limes
• 2 tablespoons olive oil
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh cilantro for garnish
• Optional: Greek yogurt or sour cream

Preheat the oven to 425°F (220°C). Toss sweet potato cubes with olive oil, chili powder, cumin, garlic powder, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, stirring halfway through, until tender and slightly crispy.

While the sweet potatoes roast, warm the black beans in a saucepan over medium heat, seasoning with additional cumin and garlic powder if desired.

Assemble the bowls by dividing the brown rice among serving bowls, then topping with the roasted sweet potatoes, warmed black beans, diced red onion, and avocado slices. Squeeze fresh lime juice over each bowl and garnish with cilantro.

For best results, prep the rice in advance and store it in the refrigerator. The sweet potatoes can be cut and seasoned up to 24 hours before roasting, and storing them in an airtight container in the refrigerator. To maintain the avocado's freshness, slice it just before serving and toss with lime juice to prevent browning.