3 delicious dinners • 40g+ protein per serving • Under 600 calories • Serves 2
Day 1: Garlic Herb Baked Cod with Roasted Vegetables
Prep: 10 min • Cook: 20 min • Serves: 2
285
Calories
42g
Protein
12g
Carbs
8g
Fat
4g
Fiber
Ingredients (for 2 servings):
- cod fillets - 1 lb
- fresh parsley - 2 tbsp chopped
- fresh lemon - 1 whole
- garlic - 4 cloves minced
- cherry tomatoes - 1 cup halved
- zucchini - 1 medium sliced
- olive oil - 2 tbsp
- salt - 1 tsp
- black pepper - 1/2 tsp
Instructions:
- Preheat oven to 400°F
- Season cod with garlic, parsley, lemon juice, salt and pepper
- Toss vegetables with olive oil and seasonings
- Arrange vegetables on baking sheet, place cod on top
- Bake for 15-20 minutes until fish flakes easily
Day 2: Spicy Turkey and Black Bean Lettuce Wraps
Prep: 10 min • Cook: 15 min • Serves: 2
365
Calories
41g
Protein
28g
Carbs
10g
Fat
9g
Fiber
Ingredients (for 2 servings):
- ground turkey - 1 lb
- black beans - 1 cup cooked
- butter lettuce - 1 head
- bell pepper - 1 diced
- red onion - 1/2 diced
- cumin - 1 tsp
- chili powder - 1 tsp
- lime - 1 whole
- cilantro - 1/4 cup chopped
Instructions:
- Brown turkey in large skillet over medium-high heat
- Add bell pepper and onion, cook until softened
- Stir in beans, cumin, and chili powder
- Cook for 5 minutes, squeeze in lime juice
- Serve in lettuce leaves, top with cilantro
Day 3: Mediterranean Chicken with Zucchini Noodles
Prep: 15 min • Cook: 15 min • Serves: 2
385
Calories
45g
Protein
15g
Carbs
16g
Fat
5g
Fiber
Ingredients (for 2 servings):
- chicken breast - 1.5 lbs
- zucchini - 3 large spiralized
- cherry tomatoes - 2 cups halved
- feta cheese - 1/4 cup crumbled
- garlic - 3 cloves minced
- oregano - 1 tsp dried
- olive oil - 2 tbsp
- lemon juice - 2 tbsp
- kalamata olives - 1/4 cup sliced
Instructions:
- Season chicken with oregano, salt, and pepper
- Grill chicken for 6-7 minutes per side until cooked through
- Sauté zucchini noodles with garlic in olive oil for 2-3 minutes
- Add cherry tomatoes and cook until just softened
- Slice chicken and serve over zucchini noodles
- Top with feta, olives, and lemon juice