Dish Up: Healthy Meals You Can Make at Home

In the same way that your aspirations in life (and the gym) evolve with every goal you reach, so should your aspirations in the kitchen. A healthy, functional diet doesn’t have to be bland and predictable. Basic meals are obviously the easiest to prepare—and vital to staying on track—but you need a few slightly more advanced meals at the ready when the occasion calls for it. Whether you’re attending a potluck or trying to impress your significant other, this month’s meals are so good you might forget just how good they are for you.

Breakfast

Cayenne Quiche

Ingredients:

• 2 eggs
• 3 egg whites
• 2/3 cup low-fat milk
• 2 tbsp cayenne pepper
• Salt and black pepper to taste
• 2 tbsp extra-virgin olive oil
• 1 tomato, diced
• 1 cup bell peppers, sliced
• ½ red onion
• 2 tbsp scallions

Make It:

1. Preheat oven to 375°.
2. Mix all ingredients in a bowl.
3. Oil a skillet and pour in egg mixture.
4. Cook in oven until lightly browned on top, about 30 minutes, then serve.

The Numbers: 581 Calories; 31g Protein; 30g Carb; 41g Fat; 7g Fiber.

Total Time: 37 minutes.

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Chocolate Peanut Butter Swirl Parfait

Ingredients:

• 1 scoop chocolate whey protein powder
• 8 oz low-fat, plain Greek yogurt
• 2 tbsp natural peanut butter cup oatmeal

Make It:

1. In a small bowl, stir protein powder into yogurt until thoroughly combined.
2. In a tall glass, layer peanut butter, oatmeal, then yogurt, and serve.

The Numbers: 583 Calories; 33g Protein; 69g Carb; 21g Fat; 5 Fiber.

Total Time: 5 minutes.

Salmon Eggs Benedict

Ingredients:

• 2 slices whole-wheat bread
• 4 oz smoked salmon
• 2 tbsp red onion, diced
• 2 eggs

Make It:

1. Toast bread, then top each slice with salmon and onion.
2. Bring a pot of water to a boil, then reduce to a simmer. Crack in two eggs and allow to cook for 3 minutes.
3. Remove eggs from water, add to toast, and add seasoning if desired.

The Numbers: 405 Calories; 39g Protein; 26g Carb; 16g Fat; 4g Fiber.

Total Time: 15 minutes.

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Lunch

Shrimp Tacos

Ingredients:

• 2 tortillas
• 3 oz low-fat, plain Greek yogurt
• 1 tbsp cayenne pepper
• 2 tbsp lime juice
• ¼ cup cilantro, chopped
• 3 tsp extra-virgin olive oil
• ¼ head cabbage, thinly sliced
• ¼ lb shrimp, peeled and deveined
• Salt and black pepper to taste

Make It:

1. Heat tortillas over medium heat in a dry skillet or in a toaster oven.
2. In a bowl, mix yogurt, cayenne, lime juice, and cilantro.
3. Heat olive oil in a nonstick skillet over medium-high heat.
4. Add cabbage and cook for 4 minutes or until the cabbage is just barely wilted.
5. Remove cabbage from skillet, add shrimp, and cook for 3–4 minutes. Season with cayenne pepper, and add salt and black pepper to taste.
6. Layer taco with cabbage, shrimp, and yogurt mix.

The Numbers: 474 Calories; 32g Protein; 50g Carb; 18g Fat; 8g Fiber.

Total Time: 13 minutes.

Lean Lobster Roll

Ingredients:

• 4 oz cooked lobster meat (1 tail)
• ½ tbsp light mayonnaise
• ½ tbsp low-fat, plain Greek yogurt
• ½ avocado, diced
• 1 tsp lemon juice
• 1 tbsp tomato, diced
• Salt and black pepper to taste
• 1 tsp extra-virgin olive oil
• 1 whole-wheat hotdog bun

Make It:

1. Chop lobster meat into bite-size pieces.
2. In a bowl, combine lobster, mayonnaise, yogurt, avocado, lemon juice, tomato, and seasoning.
3. Heat oil in a nonstick skillet over medium heat, place bun facedown, and remove when lightly toasted.
4. Plate bun, toasted side up, and fill with lobster mixture.

The Numbers: 501 Calories; 32g Protein; 41g Carbs; 25g Fat; 13g Fiber.

Total Time: 12 minutes.

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Steak and Sweet-Potato Salad

Ingredients:

• 1 medium sweet potato
• 6 oz flank steak
• 3 tsp extra-virgin olive oil
• 2 heaped tbsp cottage cheese
• 2 cups spinach
• Salt and black pepper to taste

Make It:

1. Place sweet potato in a saucepan and fill with just enough water to cover it. Place over high heat. When it reaches a boil, reduce to a simmer and leave for 20 minutes or until soft throughout.
2. Let steak come up to room temperature. Heat 2 tsp oil in a nonstick skillet over medium-high heat. Cook steak for 4 minutes each side (for medium rare), remove from skillet, and allow to rest for 5 minutes.
3. Dice sweet potato, slice steak, and toss in a bowl with cottage cheese, spinach, remaining oil, and salt and pepper.

The Numbers: 592 Calories; 55g Protein; 27g Carbs; 30g Fat; 5g Fiber.

Total Time: 30 minutes.

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Dinner

Beer-Steamed Lobster Tail with Avocado Slices

Ingredients: 

• ½ can light beer
• 2 lobster tails
• ½ avocado

Make It:

1. Bring beer to a boil in a saucepan, then reduce to medium heat.
2. Split lobster tails and place on top of a steamer basket above the boiling beer for 8–10 minutes.
3. Slice avocado lengthwise and serve next to lobster.

The Numbers: 415 Calories; 46g Protein; 12 Carbs; 17g Fat; 7g Fiber.

Total Time: 20 minutes.

Alaskan Halibut with Sweet-Potato and Black Eyed Peas

Ingredients:

• 1 sweet potato, peeled and diced
• ¼ red onion, diced
• 1 tsp fresh garlic, chopped
• 3 tbsp extra-virgin olive oil
• ½ cup black-eyed peas
• 1 halibut steak
• Salt and black pepper to taste
• 1 tsp lemon juice

Make It:

1. Preheat oven to 375°.
2. In a bowl, toss sweet potato with onion, garlic, and 1 tbsp olive oil. Spread onto a baking tray, roast for 15 minutes, stir, then roast another 15 minutes.
3. Add black-eyed peas to a saucepan and cover with water. Bring to a boil over high heat and then reduce to a simmer, cover, and cook for 15 minutes.
4. Drain black-eyed peas and toss with sweet potato.
5. Heat 1 tbsp oil in a nonstick skillet over medium high.
6. Coat halibut in 1 tbsp oil and season with salt and pepper.
7. Place halibut in skillet and cook for 4 minutes each side.
8. Plate potato mixture and top with halibut. Drizzle lemon juice, season with black pepper, and serve.

The Numbers: 792 Calories; 51g Protein; 44g Carbs; 48g Fat; 8g Fiber.

Total Time: 40 minutes.

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Grilled Chicken Risotto

Ingredients:

• 2 tsp extra-virgin olive oil
• 8 oz chicken breast, sliced
• ½ cup brown rice
• ¼ cup zucchini
• ¼ cup shiitake mushrooms
• 1 tbsp red onion, chopped
• 1 tbsp Greek yogurt

Make It:

1. Heat 1 tsp oil in a nonstick skillet over medium high. Add chicken and sauté, stirring frequently, about 12 minutes. Set aside. Leave skillet over medium high.
2. Cook brown rice according to package instructions.
3. Add tsp oil to skillet, then throw in zucchini, mushrooms, and onion. Stir until tender.
4. Add rice to skillet and stir for 3 minutes. Add Greek yogurt and stir until combined.
5. Add chicken to skillet, stir until combined, and serve.

The Numbers: 837 Calories; 80g Protein; 80g Carbs; 20g Fat; 5g Fiber.

Total Time: 34 minutes.

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Snacks

Grilled Tequila-Pineapple Sandwich

Ingredients:

• 2 slices pineapple
• 4 oz anejo tequila
• ½ scoop chocolate whey protein powder
• 2 tbsp peanut or almond butter
• 1 slice whole-wheat toast

Make It:

1. Place pineapple slices in a shallow bowl with tequila. Allow pineapple to soak in tequila for at least 15 minutes.
2. Mix protein powder and peanut butter together in a bowl. Spread mixture onto toasted slice of whole-wheat bread.
3. Grill tequila-soaked pineapple slices for 30 seconds each side.Let stand for 1 minute and serve on top of peanut butter mix.

The Numbers: 640 Calories; 12g Protein; 36g Carbs; 19g Fat; 4g Fiber.

Total Time: 20 minutes.

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Banana Blueberry Smoothie

Ingredients:

• 1 cup plain, low-fat Greek yogurt
• 1 scoop vanilla whey protein powder
• 1 cup frozen blueberries
• ½ banana
• ¼ cup low-fat milk
• 1 cup ice
• 1 tbsp honey

Make It: Blend all ingredients together, then serve immediately

The Numbers: 582 Calories; 36g Protein; 103g Carbs; 6g Fat; 5g Fiber.

Total Time: 3 minutes.

Banana, Walnut and Blueberry Loaf

Ingredients:

• 1 banana
• ¾ cup egg whites
• ½ cup low-fat, plain Greek yogurt
• ¾ cup oats
• 2 scoops vanilla whey protein powder
• ½ cup sugar substitute
• 1 tsp baking powder
• 1 tsp baking soda
• ½ cup walnuts
• ½ cup blueberries

Make It:

1. Preheat oven to 350°. Spray casserole dish with cooking spray.
2. Blend all ingredients (except walnuts and berries) until smooth, throw in walnuts and berries, stir, then pour into dish.
3. Bake until you can insert a fork and remove it with no batter sticking, about 17 minutes.
4. Once done, you can eat as-is, or toast a slice and spread Greek yogurt on top. Makes 12 servings.

The Numbers (per muffin): 101 Calories; 8g Protein; 10g Carbs; 4g Fat; 1g Fiber.

Total Time: 31 minutes.

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