These deliciously healthy, high protein, high fiber, low carb meals will keep you full and satisfied. Fill half your plate with vegetables, include about 3 to 4 ounces of lean protein, and make a quarter of your plate whole grains. Try to use a smaller dinner plate or bowl to keep your portion sizes in check. Enjoy!

SOUTHWEST VEGGIE DELIGHT

Ingredients:

• ¾ cup cooked brown rice or quinoa
• ½ cup canned low-sodium black beans, rinsed
• ¼ cup of pico de gallo
• ½ sliced bell pepper
• ¼ cup reduced fat shredded cheddar
• ¼ of an avocado, sliced
• squeeze of fresh lime

Directions:

• Mix rice, black beans, and pico de gallo together.
• Top with cheese, avocado slices, and a squeeze of fresh lime.

408 calories, 70 g carb,  19 g protein, 9 g fat

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OPEN-FACED TUNA MELT

Ingredients:

• 3 oz tuna, packet or canned in water
• 2 tbsp 2% fat plain greek yogurt (~1 oz)
• ½ cup carrots, chopped
• ½ cup celery, chopped
• ¼ cup onion, chopped
• 1 slice reduced-fat provolone cheese
• 2 thin tomato slices
• 1 slice of 100% whole wheat bread, toasted
• salt and pepper, to taste

Directions:

• In a large bowl combine tuna, with with chopped carrots, celery, onion, yogurt, salt and pepper.
• Spread evenly on toasted bread.
• Top with 2 slices of tomato and one slice of provolone cheese.
• Broil in oven for ~2 minutes, or until cheese is melted.

361 calories, 29 g carb,  43 g protein, 8 g fat

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SIMPLE CHICKEN (OR TOFU) STIR FRY

Ingredients:

• 4 oz of grilled chicken breast or tofu, cubed (~1”)
• ½ tbsp extra virgin olive oil
• ½ cup snap peas
• 1 cup bell peppers, sliced
• ⅓ cup onions, sliced
• 2 tbsp low-sodium soy sauce
• ¾ cup cooked brown rice

Directions:

• Heat olive oil in a large non-stick pan over medium-high heat.
• Add chicken or tofu and cook, stirring occasionally, until meat or tofu begins to brown.
• Add veggies and cook for an additional 4 minutes.
• Add soy sauce and continue to stir.
• Serve over brown rice.

478 calories, 48 g carb, 43 g protein, 13 g fat (with chicken)

427 calories, 50 g carb, 24 g protein, 16 g fat (with tofu)

*All nutrition information obtained from Calorie King.