11. Easy Quinoa Salad
For an easy, healthy meal, try this salad from blog Two Peas & Their Pod. It starts with fiber- and protein-rich quinoa (1 cup has 5.2 g of fiber and 8.1 g of protein) and adds plenty of healthy ingredients. “To balance the fiber-rich carbs in the quinoa, this recipe does a great job at filling the bowl with nonstarchy vegetables,” Poulson says. Then, it “ups the satiety factor even more with healthy fats in the olive oil-based vinaigrette dressing and avocado that’s mixed in.”
One serving (⅙ of the total recipe) contains 225 calories, 19 g of carbs, 4 g of protein, 15 g of fat (2 g saturated fat), 4 g of fiber, and 3 g of sugar. Add a lean protein like skinless chicken or turkey, or a plant-based protein option such as tofu to balance it out.
12. Cauliflower Tacos
For a vegetarian meal, try these roasted cauliflower tacos from A Mind “Full” Mom. The taco filling is made up of nonstarchy cauliflower roasted in taco seasoning and heart-healthy olive oil. It’s then drizzled with homemade avocado lime sauce, which adds in a bit of plant-based protein and healthy fats for satiety, Poulson says. Serve in tortillas (Poulson recommends whole-wheat or soft corn for some whole grains), or use a lettuce wrap to lower the carb count. Top with pickled red onions, chopped cilantro, and a dash of queso fresco or feta cheese (optional).
To add additional protein, keep it simple. “You could easily add in a small side of black or pinto beans to increase the protein, while keeping it plant-based,” Poulson says.
A serving of this recipe (¼ of the total) provides 147 calories, 11 g of fat (1 g saturated fat), 11 g of carbs, 6 g of fiber, 3 g of sugar, and 3 g of protein.