About 550 calories each
MTA (Mozzarella, Tomato, Avocado) on Whole Wheat
Mash ? avocado, then spread on 2 pieces of whole-wheat toast. Top with 1 ? oz. fresh mozzarella, 5 fresh basil leaves, 2 slices tomato, and ? cup baby spinach leaves. Drizzle with 1 tsp. balsamic vinegar. Serve with 1 medium orange.
Chicken-and-Apple Tortilla Melt
Spread 1 Tbs. nonfat plain yogurt mixed with 1 tsp. Dijon mustard on an 8" whole-wheat tortilla. Then layer 3 oz. grilled chicken, &frac1/3; cup thinly sliced apple, ? cup chopped celery, 2 thin slices red onion, and 1 slice reduced-fat provolone cheese. Heat uncovered in a toaster oven, or in a skillet or grill pan, until cheese is melted. Roll up the sandwich and serve with ? cup steamed edamame in the shell.
Mix one 5-oz. can salmon (drained) with 1 Tbs. light mayonnaise, 1 Tbs. nonfat plain yogurt, ⅛ tsp. curry powder, ? tsp. dried parsley, and a dash of black pepper and garlic powder. Stuff salmon salad into a 6" whole-wheat pita with ? cup each of chopped cucumber and tomato, and 2 Tbs. chopped red onion. Serve with ? cup baby carrots dipped in 3 Tbs. hummus, and 1 cup of grapes.
Arugula and Chickpea Salad With Pumpkin Seeds
On a bed of baby spinach combined with arugula, arrange ? cup canned chickpeas, ? cup sliced red peppers, 2 Tbs. pumpkin seeds, and 1 oz. shaved Parmesan cheese. Toss with 2 tsp. olive oil, 1 Tbs. red-wine vinegar, 1 tsp. chopped shallots, and a dash of black pepper. Serve with 1 slice whole-wheat bread.
Quinoa Salad With Tofu and Tomatoes
Combine ? cup cooked quinoa with ? cup halved grape tomatoes, ? cup cubed extra-firm tofu (drained well), ? cup lightly steamed baby spinach, and 1 Tbs. pine nuts. Toss with 2 tsp. chopped garlic, a pinch of salt, and 2 tsp. olive oil. Serve hot or cold.
Roasted Red Pepper, Tomato, Bean, and Vegetable Soup
Heat 1 ? cups reduced-sodium roasted red pepper and tomato soup, ? cup sliced zucchini, and ? cup chopped onion over medium heat until vegetables are soft (about 5 minutes). Add ? cup kidney beans and ? cup cooked whole-wheat pasta shells. Heat an additional 3 minutes. Top soup with 2 Tbs. grated Parmesan cheese. Serve with 1 oz. baked pita chips.
Soy-Ginger Turkey Burger
Combine 4 oz. lean ground turkey with 2 Tbs. whole-wheat bread crumbs, 1 Tbs. egg white, ? tsp. reduced-sodium soy sauce, ? tsp. chopped garlic, ⅛ tsp. ground ginger, and a dash of black pepper. Form turkey mixture into a patty and grill on medium high until it's cooked to 165?F. Place on a whole-wheat hamburger bun, and top with 2 slices red onion saut?ed in 1 tsp. olive oil, 1 slice tomato, and 1 leaf of spinach. Serve with ? cup cucumber slices tossed with 2 tsp. red-wine vinegar, and 1 Tbs. sesame seeds.