Pork Tenderloin with Vegetables

• 1½ lb pork tenderloin
• 2 lb green beans
• 3 zucchini
• ½ cup carrots, thinly sliced
• 2 tbsp olive oil
• 2 tsp Dijon mustard
• 1 tsp garlic powder
• 1 tsp rosemary
• Black pepper

1. Heat oven to 425°F.
2. Place pork in center of pan.
3. Rub with Dijon and seasonings.
4. Toss vegetables with olive oil.
5. Arrange vegetables around pork.
6. Roast approximately 25 minutes, checking temperature.
7. Remove pork at 145°F and let rest 5 minutes.
8. Slice and serve.

Your serving: approximately 425 calories and 45–50 g protein.

Greek Chicken with Feta

• 2 lb chicken breast
• 2 zucchini
• 1½ lb green beans
• 1½ cups cherry tomatoes
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 tsp oregano
• 1 tsp garlic powder
• ¼ cup feta cheese

1. Heat oven to 425°F.
2. Place chicken and vegetables on sheet pan.
3. Add oil, lemon and seasonings.
4. Bake 20–25 minutes.
5. Sprinkle feta over the finished dish.

Your serving: approximately 425 calories and 50 g protein.

Garlic Beef, Green Beans & Zucchini

• 1½ lb lean sirloin
• 2 lb green beans
• 3 zucchini
• 1 red bell pepper
• 2 tbsp olive oil
• 2 tsp garlic powder
• 1 tsp paprika
• 1 tsp onion powder
• Black pepper

1. Heat oven to 425°F.
2. Cut beef into thin strips.
3. Toss vegetables with 1 tbsp olive oil and seasonings.
4. Roast vegetables for 12 minutes.
5. Add beef and remaining oil.
6. Roast another 8–10 minutes.

Your serving: approximately 425–475 calories and 45+ g protein.

Chicken Fajita Sheet Pan

•  2 lb chicken breast
• 3 bell peppers
• 2 zucchini
• 1 medium onion
• 2 tbsp olive oil
• 2 tsp chili powder
• 1½ tsp cumin
• 1 tsp garlic powder
• ½ tsp paprika
• Juice of 1 lime

1. Heat oven to 425°F.
2. Slice chicken and vegetables.
3. Put everything on the sheet pan.
4. Add oil and seasonings.
5. Toss thoroughly.
6. Bake 20–25 minutes.
7. Finish with lime juice.

Your serving: approximately 400–450 calories and 50 g protein.

For the family: Serve tortillas, cheese and rice separately.

Salmon, Green Beans & Zucchini

•  Four 5–6 oz salmon fillets
• 1½ lb green beans
• 3 zucchini
• 1½ tbsp olive oil
• 1 lemon
• 1 tsp garlic powder
• 1 tsp dill
• Black pepper

1. Heat oven to 400°F.
2. Put vegetables on sheet pan and toss with olive oil.
3. Roast vegetables 10 minutes.
4. Add salmon.
5. Season with garlic, dill, pepper and lemon.
6. Bake another 10–14 minutes.

Your portion: about 425–475 calories and 35–40 g protein.

Family addition: Rice or roasted potatoes can be added to their plates.

Turkey Meatballs, Zucchini & Marinara

• 1½ lb 93% lean ground turkey
• 1 egg
• ¼ cup ground flaxseed
• ¼ cup Parmesan
• 2 tsp Italian seasoning
• 1 tsp garlic powder
• 1½ lb zucchini
• 1½ cups cherry tomatoes
• 1 cup no-sugar-added marinara
• 1 tbsp olive oil

1. Heat oven to 425°F.
2. Combine turkey, egg, flaxseed, Parmesan and seasonings.
3. Make about 20 meatballs.
4. Put meatballs and vegetables on sheet pan.
5. Toss vegetables with olive oil.
6. Bake 20–25 minutes.
7. Serve with warm marinara.

Your portion: about 450 calories and 45 g protein.

Lemon Garlic Chicken, Zucchini & Green Beans

• 2 lb boneless, skinless chicken breast
• 2 lb green beans
• 3 medium zucchini
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 2 tsp garlic powder
• 1 tsp Italian seasoning
• Black pepper
• Salt

1. Heat oven to 425°F.
2. Cut chicken into large pieces.
3. Toss vegetables with olive oil and seasonings.
4. Put chicken and vegetables on a large sheet pan.
5. Bake 20–25 minutes, until chicken reaches 165°F.
6. Finish with lemon juice.

Your portion: approximately 400–450 calories and 50+ g protein.

Family addition: Add roasted potatoes or crusty bread to the other portions.

Salmon & Vegetable Bowls

Serves 4

• Four 5-oz salmon fillets
• 1½ lb green beans
• 2 zucchini
• 1½ tbsp olive oil
• Lemon juice
• Garlic
• Dill
• Black pepper

1. Bake salmon at 400°F for approximately 12–15 minutes, depending on thickness.
2. Steam or roast green beans and zucchini.
3. Divide into four portions.
4. Add lemon, dill and garlic.

Your serving: ~375–400 calories | 35–40 g protein

Turkey & Vegetable Stuffed Peppers

Serves 4

• 1½ lb 93% lean ground turkey
• 4 large bell peppers
• 1 zucchini, diced
• ½ cup mushrooms, chopped
• 1 cup no-sugar-added marinara
• ½ cup reduced-fat mozzarella
• Garlic powder
• Italian seasoning

1. Heat oven to 400°F.
2. Cut peppers in half and remove seeds.
3. Brown turkey.
4. Add zucchini, mushrooms, marinara and seasonings.
5. Fill pepper halves.
6. Top with cheese.
7. Bake 25–30 minutes.

Your serving: ~375 calories | 40–45 g protein

Chicken, White Bean & Vegetable Soup

This is one of of the preferred lunches for constipation issues.

Serves 4

• 1½ lb chicken breast
• 6 cups chicken broth
• ¾ cup drained white beans
• 2 cups zucchini
• 1 cup celery
• 1 cup spinach
• ½ cup carrots
• Garlic
• Italian seasoning
• Black pepper

1. Add chicken, broth, beans and vegetables to a large pot.
2. Simmer 20–25 minutes.
3. Remove chicken and shred.
4. Return chicken to pot.
5. Stir in spinach.
6. Divide the beans evenly among four servings.

Your serving: ~350 calories | 40+ g protein

The beans provide additional fiber while the soup provides substantial fluid.

Chicken Fajita Bowls

 Serves 4

• 1½ lb chicken breast
• 3 bell peppers
• 2 zucchini
• 1 onion
• 1½ tbsp olive oil
• 2 tsp chili powder
• 1½ tsp cumin
• 1 tsp garlic powder
• Lime juice

1. Slice chicken and vegetables.
2. Heat a large skillet.
3. Add oil and chicken.
4. Cook until nearly done.
5. Add vegetables and seasonings.
6. Cook another 7–10 minutes.
7. Finish with lime juice.

Your serving: ~350 calories | 45 g protein

Family option: Serve tortillas, rice or beans separately.

Tuna & Cottage Cheese Bowls

Serves 4

• Four 5-oz cans tuna packed in water, drained
• 2 cups low-fat cottage cheese
• 1 cup diced cucumber
• 1 cup diced celery
• ½ cup diced bell pepper
• 2 tbsp light mayonnaise
• 2 tbsp lemon juice
• Black pepper
• Garlic powder

1. Mix everything together and divide into four servings.
2. Serve with:
3. Cooked green beans or zucchini
4. A small portion of berries if desired

Your serving: ~350 calories | 45+ g protein

This is a very convenient lunch when you don't want to cook.

Turkey Taco Bowls

  Serves 4

• 1½ lb 93% lean ground turkey
• 2 zucchini, diced
• 1 bell pepper
• ½ cup black or white beans
• 1 cup no-sugar-added salsa
• 1 tsp cumin
• 2 tsp chili powder
• 1 tsp garlic powder
• ½ cup reduced-fat shredded cheese
• 1 avocado

1. Brown turkey in a large skillet.
2. Add zucchini and pepper.
3. Add salsa and seasonings.
4. Simmer 8–10 minutes.
5. Divide among four bowls.
6. Top with cheese and a small amount of avocado.

Your serving: approximately 375 calories | 40 g protein

Keep your bean portion to about 2 tablespoons if you want to keep carbohydrates particularly low.

Chicken Vegetable Soup

Serves 4

• 1½ lb boneless, skinless chicken breast
• 6 cups low-sodium chicken broth
• 2 cups zucchini, diced
• 1½ cups green beans
• 1 cup celery, diced
• ¾ cup carrots, diced
• 1 cup spinach
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• Black pepper

1. Place chicken and broth in a large pot.
2. Add zucchini, green beans, celery, carrots and seasonings.
3. Simmer until chicken reaches 165°F, about 20–25 minutes.
4. Remove and shred chicken.
5. Return chicken to the soup.
6. Stir in spinach during the last 2 minutes.

Your serving: ~350 calories | 40–45 g protein

Family option: Add a small amount of noodles, rice or potatoes to their bowls.

Peanut Butter Greek Yogurt Protein Bowl

Serves 3

• 3 cups plain Greek yogurt
• 3 tbsp natural peanut butter
• 3 tbsp ground flaxseed
• ¾ cup strawberries, chopped
• Cinnamon

Mix everything together and divide into three servings.

Per serving: ~330 calories | 27–30 g protein

The flaxseed + berries combination gives you substantially more fiber than a typical low-carb breakfast.

Breakfast Chicken & Egg Bowls

Serves 3

• 6 eggs
• 9 oz cooked chicken breast, diced
• 1 medium zucchini
• 1 cup spinach
• 1½ oz reduced-fat cheese
• 1 tsp olive oil
• Garlic powder
• Black pepper

1. Heat olive oil in a large skillet.
2. Add chicken and zucchini.
3. Add spinach.
4. Whisk eggs and pour over mixture.
5. Cook until eggs are set.
6. Divide into three bowls.
7. Sprinkle cheese over each portion.

Per serving: ~340 calories | 40 g protein

This is particularly useful on days when you struggle to get enough protein.

Ham, Egg & Vegetable Muffins

Makes 12 muffins — 4 per person

• 8 eggs
• 6 oz lean ham, diced
• 1 cup zucchini, finely diced
• ½ cup spinach
• 1 oz reduced-fat cheese
• ½ tsp garlic powder
• Black pepper

1. Heat oven to 375°F.
2. Spray a 12-cup muffin pan.
3. Divide ham and vegetables among cups.
4. Beat eggs and seasonings.
5. Pour egg mixture into cups.
6. Sprinkle with cheese.
7. Bake 18–22 minutes.

Per 4 muffins: ~300 calories | 30 g protein

Make these ahead and refrigerate for several days.

Egg & Cottage Cheese Breakfast

 Egg & Cottage Cheese Breakfast

Serves 3

• 6 eggs
• 1½ cups low-fat cottage cheese
• 3 oz diced turkey
• 1 cup diced zucchini
• ½ cup spinach
• 1 oz reduced-fat cheese
• Black pepper

1. Cook turkey and zucchini in a nonstick skillet.
2. Add spinach.
3. Whisk eggs and cottage cheese together.
4. Pour into skillet.
5. Cook gently until eggs are set.
6. Sprinkle with cheese.

Per serving: ~330 calories | 35 g protein

Greek Yogurt Protein Bowls

Serves 3

• 3 cups plain nonfat Greek yogurt
• ¾ cup blueberries or strawberries
• 3 tbsp chia seeds
• 3 tbsp chopped walnuts
• Cinnamon
• Optional: zero-calorie sweetener

1. Divide everything among three bowls.
2. Per serving: ~300 calories | 25 g protein
3. The chia seeds provide soluble fiber and can be particularly useful in a diet where carbohydrate intake is restricted.

Important: Have water with this meal because increasing fiber without adequate fluid can worsen constipation.

Sheet-Pan Egg, Turkey & Vegetable Bake

Serves 3

• 6 large eggs
• 6 oz lean turkey sausage
• 1 medium zucchini, diced
• ½ red bell pepper, diced
• 1 cup spinach, chopped
• 1½ oz reduced-fat cheddar
• ½ tsp garlic powder
• Black pepper

1. Heat oven to 375°F.
2. Brown turkey sausage in a skillet.
3. Add zucchini and pepper and cook 3–4 minutes.
4. Whisk eggs with garlic and pepper.
5. Put vegetables and sausage into a greased 8×8-inch baking dish.
6. Pour eggs over the top and sprinkle with cheese.
7. Bake 25–30 minutes, until set.

Per serving: ~320 calories | 30 g protein

For your fiber: Add ½ cup berries or 1 tablespoon ground flaxseed mixed into Greek yogurt.