Grapefruit and Avocado Salad With Seared Salmon
• Fatty acids from the walnuts and salmon, as well as monounsaturated fats from the avocado keep this dish heart-healthy.• Grapefruit helps kick up fat-burning and stabilizes blood sugar.
• This salad nets you a good amount of the B vitamin niacin, which helps keep your skin, hair, and eyes healthy.
Ingredients: grapefruit, arugula, avocado, lemon juice, olive oil, salt, pepper, cooking spray, salmon fillets and walnuts
Calories: 360
Brown Rice Bowl With Turkey
• Very low in sugar—only 1 gram!• This dish serves up about one-fourth your daily requirement of vitamin B6, which is crucial for a healthy immune system.
• It's super lean, too, with just 1.2 grams of saturated fat.
Ingredients: brown rice, salt, chicken broth, bone-in turkey breast, olive oil, pepper, soy sauce, baby spinach, scallions, sesame oil and toasted sesame seeds
Calories: 486
Spaghetti With Wilted Greens and Walnut-Parsley Pesto
• This meal makes for excellent post-workout fuel (a great mix of whole grains and protein).• It helps keep you energized, since it provides one-third of your daily iron needs.
• You get antioxidants from the veggies, herbs, and walnuts
Ingredients: whole-wheat spaghetti, Swiss Chard, parsley, baby spinach, walnuts, garlic, olive oil, lemon zest, salt, black pepper and eggs
Calories: 439
Sweet Potato and Spinach Quesadillas
• You'll get an immune boost from the beta-carotene in sweet potatoes.• This dish delivers 20 percent of your daily iron needs.
• It contains more calcium than a glass of milk.
Ingredients: sweet potatoes, red-wine vinegar, sugar, black peppercorns, red onion, salt, black pepper, flour tortillas, baby spinach, mozzarella and olive oil
Calories: 391
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