Dinner Recipes

Consuming a healthy well-balanced and calorie conscious dinner is important for replacing the nutrients and energy that was required to exist throughout the day.

In addition, it is important to provide the body with all of the nutrients required for it to perform the countless rejuvenating functions that occur while the body sleeps (i.e. muscle growth, tissue repair, protein synthesis, and the release of growth hormones...).

It is recommended that most individuals consume their dinner meal at least 4 to 6 hours before retiring for sleep. In addition, since most individuals reduce their activity level after their dinner meal, it is also recommended that the meal be lower in total calories.

By doing so, the body will not only have a longer time to breakdown and digest the food, but will also have a lower number of calories to store as fat as well.

Below you will find an extensive catalog of healthy, nutritious, and calorie conscience dinner meals. Simply click on the dinner meal of interest and you will be taken to a detailed description of the meal. Each description includes a list of ingredients necessary to prepare the meal, instructions on how to prepare the meal, the required preparation and cooking times, and a complete list of nutritional facts associated with the meal.

Apple Cider Walnut Chicken

Boneless, skinless chicken breasts pan-seared and coated with a chunky apple pan sauce and toasted walnuts. This dish is great for the fall season and has just over 300 calories per serving.

Apricot Chicken

Lean chicken breasts pounded thin and served with a flavorful apricot and wine sauce. This dish takes about 30 minutes to prepare. One serving has 252 calories, 5g of fat and 27g protein. It can be served with brown rice and vegetables.

Asparagus Fish Roll-ups in White Wine Sauce

Fresh asparagus spears rolled into orange roughy fillets and served with a lemon-herb white wine sauce. This impressive dinner has only 172 calories and 1g of fat per serving.

Baked Dijon Fish Fillets

Your choice of fish brushed with a tangy dijon mayo, covered with breadcrumbs and baked until golden brown. This healthier take on fried fish has only 137 calories and less than 3g of fat per serving.

Baked Ribs w/Homemade Barbecue Sauce

Boneless country-style pork ribs baked and basted with an easy, homemade barbecue sauce until tender and juicy. These ribs are worth your time! One serving has less than 300 calories and is high in protein.

Baked Spinach Macaroni and Cheese

A lower calorie version of a classic comfort food made with whole-wheat pasta and flavors of spinach and sharp cheddar cheese. This dish takes about an hour to make and one serving has 576 calories, 22g of fat and 37g of protein.

Balsamic Tilapia w/Mixed Greens

Simple grilled tilapia served with a mixed baby green salad and a homemade balsamic vinaigrette dressing. This easy, elegant meal has just over 300 calories and 35g of protein per serving.

BBQ Chicken and Black Bean Wrap

Whole wheat-tortillas filled with shredded chicken, black beans and corn cooked in a creamy barbeque sauce. A squeeze of lime really brings out the flavor! One wrap has just over 350 calories.

BBQ Mushroom and Cheese Quesadillas

Diced portobello mushrooms cooked in a chipotle barbeque sauce then stuffed in a whole-wheat tortilla with cheese and cooked until crisp. One quesadilla has 311 calories and 13g of fat.

Bean Stuffed Sweet Potatoes

Warm sweet potatoes stuffed with spiced black beans and served with sour cream and fresh chopped cilantro. This comforting, vegetarian meal has just under 300 calories and 6g of fat per serving.

Beef and Mushroom Melt

Toasted rye garlic bread topped with a beef and mushroom patty, pickle relish and melted Swiss cheese. One of these hearty and delicious melts has 299 calories and is high in protein.

Beef and Mushroom Square Pie

An easy pizza pie with a white sauce topped with lean ground beef, mushrooms and crumbled blue cheese. Ready in just over 30 minutes, one slice has 328 calories and 12g of fat.

Beef Pot Roast w/Homemade Gravy

A tender, slow-cooked beef pot roast served with a homemade gravy made from the flavorful cooking liquid. This All-American meal has only 173 calories and 6g of fat per serving.

Bell Pepper and Mushroom Fajitas

Red bell peppers and sliced mushrooms cooked in warm spices and served in warm flour tortillas. These fajitas are vegetarian and vegan friendly and have only 151 calories per serving.

Berry Beef Burgers

Lean ground beef patties made with sweet blueberries and tangy Dijon mustard. Enjoy as is or on whole-wheat rolls. One patty has 200 calories and 9g of fat.

Black Bean and Corn Meat-less Balls

A vegetarian spin on meatballs made with black beans, corn and breadcrumbs, served with a tomato and avocado salsa. One serving has 405 calories and 12g of fat.

Black Bean Hard Tacos w/Avocado Lime Salsa

Crispy taco shells filled with soy black beans, lettuce and a lime tomato and avocado salsa. These vegan tacos take just over 30 minutes to prepare and have 283 calories per serving.

Blue Cheese Mushroom Burgers

Delicious patties made with hearty mushrooms, toasted pecans and breadcrumbs, served on whole-wheat buns with watercress and a creamy blue cheese sauce. One patty has 215 calories.

Broccoli Rabe Pasta

Hearty whole-wheat pasta and peppery broccoli rabe in a thick broth sauce with chickpeas. This vegan dish serves two and has 413 calories and 9g of fat per serving.

Broiled Chicken and Veggies

Lean chicken breasts broiled with onions and bell peppers in spaghetti sauce. This quick and easy one-pan meal is ready in 20 minutes and has 310 calories and 5.3g of fat per serving.

Brown Sugar Peach Chicken

Boneless, skinless chicken breasts topped with brown sugar, peach slices and spices, baked until sweet and caramelized. This delicious dish has 236 calories and less than 3g of fat per serving.

Brown Sugar Steak w/Onions

1/4 lb. beef steaks topped with crumbled Gorgonzola cheese and caramelized brown sugar onions. This low carb, gluten-free meal has 338 calories and is very high in protein.

Caesar Turkey Lettuce Wrap

A healthy "bunless" turkey burger prepared with vegetables and dressing. Each serving contains a whopping 41g of protein with under 4g of fat. Easy to prepare and ready to serve in under 15 minutes.

Cajun Jambalaya

Cajun flavored shrimp jambalaya with kielbasa, rice, and veggies that's quick and easy to prepare. Ideal for individuals who enjoy shrimp jambalaya seasoned with a cajun flavor. Each serving contains 35g of protein, 8g of fat, and only 320 calories.

Caribbean Rum Chicken

Juicy chicken breasts twice-baked with pineapple and rum until the skin is nice and crispy! This easy, flavorful dish is ready in 40 minutes and has 343 calories per serving.

Cheese Tortellini w/Mixed Vegetables

This easy semi-homemade dish features frozen cheese tortellini and mixed vegetables in a quick white cheese sauce. Ready in 25 minutes, one serving has 424 calories.

Cheesy Broccoli Chicken and Rice Bake

Lean Dijon chicken tenders baked with broccoli and tender rice with an almond and Cheddar crust. This comforting casserole is ready in under an hour and has 410 calories per serving.

Cheesy Mostaccioli

Mostaccioli noodles layered with a turkey meat sauce, mozzarella and cottage cheeses and baked until melted and bubbly. One serving of this comforting dish has 278 calories and 7g of fat.

Chicken and Mushroom Pasta

Whole-wheat angel hair pasta with crispy chicken and mushrooms in a white wine butter sauce. Ready in 40 minutes, this delicious pasta has just under 400 calories and 9g of fat per serving.

Chicken Cacciatore

Chicken and mushrooms slow-cooked with tomatoes and herbs, then served over your choice of pasta. This comforting pasta dish has only 372 calories and 5.7g of fat per serving.

Chicken Chimis

Flour tortillas stuffed with a spicy chicken, vegetable and cheese filling and baked until crispy. This delicious Mexican meal has only 269 calories and 8g of fat per serving.

Chile Ceviche w/Vegetables

Your choice of fish tossed with bright lime juice and spicy habanero chiles, served with sweet potato and corn on the side. A true sushi bar menu for only 226 calories and 1.7g of fat.

Chili Lime Fish Tacos

Tilapia is marinated in a sweet and spicy sauce then baked until flaky and served in warm corn tortillas. This low-carb meal feeds 16 and has less than 150 calories and 6g of fat per taco.

Chili Lime Salmon w/Corn and Pepper Salsa

A spiced lime marinade flavors both the salmon and salsa in this dish, making it both easy and delicious. One serving has 444 calories and a whopping 33g of protein.

Chipotle Beef Burgers

Grilled lean cheeseburgers served on toasted French rolls with a chipotle mayo and roasted peppers. These burgers are bursting with flavor and have 416 calories a piece. Feel free to omit the mayo to make it even healthier!

Coconut Lime Shrimp

A healthy and tasty shrimp dish covered with coconut and seasonings that are baked, not fried. Ready to serve in under 45 minutes. Each serving contains 250 calories, 17g of protein, and 15g of fat.

Crab Stuffed Chicken w/Wine Sauce

Crab meat stuffed into a chicken breast, seasoned, and baked to make a excellent dinner meal. Chicken and shrimp lovers will enjoy this healthy and protein packed meal (33.2g) as it contains less than 200 calories per serving and only 3.6g of fat.

Creamy Chicken and Mushrooms

Lean chicken breasts and hearty shiitake mushrooms come together in a creamy wine sauce. Ready in 30 minutes, this low-carb dinner for two has 275 calories per serving.

Creamy Mushroom Fettuccine

Whole-wheat fettuccine with mixed mushrooms and Brussels sprouts in a creamy, cheesy pan sauce. This dish is easy to make and has just under 400 calories and 10g of fat per serving.

Creamy Mushroom Risotto

Arborio rice cooked in wine and chicken broth until tender then combined with mushrooms, peas and Parmesan cheese. Enjoy this vegetarian dish for only 324 calories and 10g of fat.

Crispy Chicken Nuggets w/Berry Mustard

Chicken nuggets coated with cornmeal and cooked on the stovetop for a crunchy crust without all the fat, served with a sweet berry mustard dipping sauce. One serving has less than 200 calories and 5g of fat, making it a great meal for kids and adults alike.

Crispy Fish Tostadas w/Cabbage Slaw

Crispy corn tortillas topped with creamy black beans, spicy salmon and a crisp cabbage slaw. A squeeze of lime adds brightness and flavor! Two tostadas have 319 calories and 11g of fat.

Crispy Lemon Fish

A healthy baked cod with lemon flavor meal that is easy tp prepare and ready to serve in under 30 minutes. Each serving contains approximately 200 calories, over 28g of protein, and less than 2g of fat.

Crispy Pesto Striped Bass

Striped bass fillets topped with a pesto yogurt spread and breadcrumbs, then baked until flaky on the inside and the skin is crispy. This meal is high in protein, low in carbs and one fillet has only 189 calories and 4.7g of fat.

Crispy Tuna Steaks

Fresh tuna steaks with a crispy sesame seed coating served on a bed of warm napa cabbage with a drizzle of an Asian orange sauce. One steak with salad has 414 calories and just under 40g of protein.

Crunchy Beef Ravioli w/Tomato Salsa

Beef ravioli coated in tangy Italian dressing and seasoned bread crumbs, baked until crispy and served with a fresh tomato and pepper salsa. One serving has 262 calories and 7g of fat.

Easy Cheesy Gnocchi

Plump gnocchi with nutritious greens, tomatoes, hearty white beans and two kinds of melted cheese. This fancy but easy to make Italian meal has 325 calories and 7g of fat per serving.

Easy Chicken Cordon Bleu

Salty prosciutto and shredded Asiago cheese rolled in thinly pounded chicken breasts, topped with bread crumbs and baked until golden brown. One roll-up has less than 300 calories and 43g of protein!

Easy Chicken Parmesan

Baked Parmesan breaded chicken served over whole-wheat spaghetti with tomato sauce and more cheese! A classic dish made healthier with only 375 calories and 9g of fat.

Eggplant and Tomato Toasted Sandwiches

Toasted Italian bread topped with thick slices of breaded eggplant and tomato, basil spread and two kinds of cheese. These vegetarian sandwiches have 288 calories and 9g of fat each.

Enchilada Casserole

Sauteed vegetables layered with corn tortillas, enchilada sauce and shredded Cheddar cheese. This dish is similar to lasagna, but with Mexican flavors. One serving has 375 calories.

Feta Bison Burgers w/Lemon Yogurt Sauce

Grilled bison burgers made with spinach, feta cheese and tons of spices served on toasted French rolls with a bright lemon yogurt sauce. One burger has 392 calories and 16g of fat.

Flaky Tomato Basil Salmon

A whole salmon fillet topped with garlic paste, fresh basil and thin tomato slices and grilled until flaky. Ready in under 30 minutes, this dish has 248 calories and 10g of fat per serving.

Fresh Citrus Shrimp Platters

Simple grilled shrimp served with a fresh citrus-herb bean and vegetable salad. This light, refreshing dish has 239 calories and 8g of fat per serving and is ready in 30 minutes.

Fruity Chicken Skewers

Chicken, vegetables, and fruit grilled on a stick with delicious flavor that's sure to please any chicken lover. This meal is nutritious and simple to prepare. Each serving contains 6.7g of fat, 16.1g of protein, and less than 155 total calories.

Garlic Dijon Ravioli

Whole-wheat cheese ravioli tossed with peppery arugula and a tangy garlic dijon dressing. This flavorful dish is easy to prepare in 20 minutes and has 413 calories per serving.

Garlic Rubbed Steak w/Pesto and White Bean Salad

Grilled garlic steak topped with homemade basil pesto and served with a lemon-garlic white bean salad. This is a great, healthier option for steak-lovers with 478 calories and 35g of protein per serving.

Ginger Garlic Pork Stir Fry

A classic healthy stir-fry with pork, garlic and broccoli, you're sure to love whether you're dieting or not. This tasty stir-fry is prepared in under 30 minutes and contains 28g of protein, 3g of saturated fat, and less than 250 total calories.

Ginger Peanut Stir Fry

A chicken and snap pea stir fry with flavors of ginger and soy, served with crunchy dry-roasted peanuts and fresh scallions. Ready in 25 minutes, one cup of this stir fry has 273 calories and is high in protein.

Golden Crusted Baked Lime Fish

Flaky baked white fish coated with a bright lime mayonnaise, fresh breadcrumbs and melted butter for color and flavor. Great for those on a low-carb diet, this dish has only 223 calories and 5.3g of carbs.

Greek Chicken Skewers

Lemon-oregano chicken grilled on skewers and served with a cucumber yogurt sauce. This dish is low-carb but can be served with pita if desired. One serving has 222 calories and 7.4g of fat.

Greek Vegetable Pasta

Whole-wheat penne with sauteed vegetables, mint and feta cheese in a garlic white wine sauce. This Greek-inspired dish has only 305 calories and 6g of fat per serving.

Grilled Beef Tenderloin w/Garlic Tomatoes

Beef tenderloin steaks topped with a garlic rosemary paste and served with stewed garlic tomatoes. This true steakhouse meal has only 168 calories and 6.5g of fat.

Grilled Chicken w/Summer Veggies

Boneless, skinless chicken breasts marinated in a spice paste then grilled and served with simple grilled veggies. This light and healthy meal has 270 calories and 7.5g of fat per serving.

Grilled Herb Chicken

Grilled chicken flavored with fresh rosemary and garlic. Easy to prepare and ready to serve in under 30 minutes. A delicious and healthy meal choice with less than 200 calories with only 8.3g of fat and over 27g of protein.

Grilled Salmon w/Peach Salsa

Simple grilled Alaskan salmon fillets served with a sweet and spicy peach salsa. Ready in 25 minutes, this fresh, low-carb menu is great for summer grilling with 325 calories.

Guacamole Bean Burgers

Spiced pinto bean and quinoa patties coated in cornmeal and baked until crispy, served on toasted buns with a homemade guacamole. These burgers are a delicious, meat-free alternative with 412 calories each.

Herb Lamb Chops

Lamb loin chops marinated with a dried herb rub then broiled until crispy. A great low-carb meal with only 157 calories and 7g of fat that is ready in only 1 hour 20 minutes with marinating.

Honey Sesame Grilled Salmon

Lean salmon fillets grilled in a lemon honey sauce until flaky with scallions and sesame seeds. This Asian-inspired meal has 326 calories and is high in protein and flavor!

Honey-Lime Steak Fajitas

Warm flour tortillas filled with thin strips of sirloin steak marinated in Asian flavors, veggies, cream cheese and toasted sesame seeds. One fajita has just over 400 calories.

Hot Turkey Sausage Pasta w/Arugula and Tomatoes

Whole-wheat pasta with hot Italian turkey sausage, peppery arugula and juicy cherry tomatoes. Ready in 30 minutes, one serving has 352 calories and 11g of fat, with 20g of protein.

Individual Tex-Mex Casseroles

Mini egg casseroles filled with spicy green chiles, hearty corn, crisp scallions and shredded Cheddar cheese. With just over 200 calories, these casseroles are also low-carb and gluten free.

Ini Soup

Plump spinach and cheese tortellini in tasty vegetable broth with tomatoes, herbs and more veggies. Ready in 40 minutes, one serving has 203 calories and 8g of fat.

Italian Mushroom Pizza

Cremini mushrooms and shallots sauteed with garlic and thyme then layered with salty prosciutto and fontina cheese on an Italian cheese pizza crust. One slice has 273 calories and about 8g of fat.

Italian Shrimp Pizza

An Italian cheese crust topped with a white cream sauce, sauteed shrimp, mushrooms, wilted spinach and two kinds of cheese. One slice has just under 300 calories and about 7g of fat.

Lemon Chicken and Veggies

Skinless chicken legs and mixed vegetables baked in a lemon-herb sauce and served with salty kalamata olives. Serve with mint and lemons if desired. One serving has 399 calories.

Lemon Mustard Grilled Chicken

Thinly pounded grilled chicken breasts brushed with a lemon-herb mustard sauce. This simple, low-carb meal is ready in 15 minutes and has 287 calories and 33g of protein.

Lemon Tilapia Soup

Tender jasmine rice simmered in a lemon broth with firm tilapia, peppery arugula and shredded carrots. One serving of this refreshing soup has 239 calories and 3g of fat.

Lentil Pilaf w/Cucumber Yogurt

A French green lentil and long-grain white rice pilaf served with a dollop of cucumber yogurt on top. Ready in about one hour, one serving has 320 calories and 10g of fat.

Lime Buttered Salmon

Simple pan-seared salmon fillets cooked in a chili-lime butter with toasted pepitas. Ready in 20 minutes, this healthy but decadent meal has 259 calories and 24g of protein.

Lime Mustard Shrimp

Fresh, large shrimp sauteed in tangy Dijon mustard and spicy chipotle sauce served with diced mango and a squeeze of lime. This quick and easy meal has 181 calories and 4.5g of fat per serving.

Loaded Potato Stackers

Thick sliced Russet potatoes tossed in chili powder, baked until tender and topped with crispy turkey bacon, creamy avocado, cheese and sour cream. One stacker has 329 calories.

Marinated Chicken Skewers w/Yogurt Sauce

Lean chicken breasts and summer vegetables marinated in a lemon spice mixture, grilled and served with a tahini yogurt sauce. This low-carb meal has 291 calories and is high in protein.

Marinated Snapper w/Creamy Pesto

For fish lovers alike, this meal combines red snapper and a tasty pesto sauce to create a healthy and flavorful choice for dinner. There are under 200 calories per serving and only 6g of fat. Each serving contains over 26g of protein.

Mediterranean Chicken and Vegetables

Lean chicken breast halves coated in herb flour and cooked until crispy, served with cheesy sauteed vegetables. A tasty low-carb option with only 234 calories and 7.3g of fat per serving.

Mediterranean Eggplant Pasta

Classic Mediterranean flavors of garlic, olive oil and capers come together with eggplant and tomato in this healthy, whole-wheat pasta dish. Ready in just over 30 minutes, one serving has 282 calories, 7g of fat and 10g protein.

Mexican Chicken Soft Tacos

Warm corn tortillas stuffed with garlic onion chicken and creamy guacamole. Ready in just under an hour, this peal has a lot of prep but delivers on flavor. One serving has 421 calories.

Mini Chicken Sausage Pizzas

Split English muffins topped with a chunky tomato sauce, shredded cheese, chicken sausage and roasted red peppers then baked until melted. One mini pizza has 215 calories and about 11g of fat.

Mushroom Cabbage Fettuccine

Whole-wheat fettuccine and boiled cabbage in a thick and creamy mushroom sauce with grape tomatoes, smoked cheese and fresh sage. One serving has 278 calories and 7g of fat.

Mustard Steak and Potatoes w/Sour Cream Sauce

Broiled beef tenderloin steaks topped with grainy mustard and served with tender red potatoes and a creamy herb sour cream sauce. This healthier spin on steak and potatoes has 438 calories per serving.

Nutty Buttered Gnocchi

An easy to make dish of tender gnocchi in a brown butter sauce vegetables, Parmesan cheese and fresh herbs. Ready in 20 minutes, one serving has 424 calories and 10g of fat.

Nutty Lentil Burgers

Delicious and nutritious lentil and vegetable patties with flavors of almonds, herbs and spices. Enjoy on whole-wheat buns or in a lettuce wrap. One burger patty has 228 calories and 9g of fat.

Nutty Strawberry Chicken w/Spinach

Almond crusted chicken served with a strawberry-herb pan sauce and simple boiled spinach. Ready in 40 minutes, one serving has 349 calories and is high in protein.

Orange Beef Stir-Fry

Beef sirloin steak stir-fried in a soy orange sauce and served over tender rice with fresh orange strips and green onions. One serving of this Chinese-inspired meal has 351 calories and 8g of fat.

Orange Chicken Tenders

Lean chicken tenders cooked in a sweet and tangy orange mustard sauce. Finish this dish with orange zest for even more flavor. One serving has 213 calories and 8g of fat.

Orange Fennel Pork Chops

Fennel seed crusted pork chops are pan seared until crispy then served over a fennel watercress salad with a sweet orange sauce. Ready in 25 minutes, this meal has 257 calories and 10g of fat per serving.

Parmesan Asparagus Penne

A creamy pasta dish featuring healthy whole-wheat penne and crisp-tender asparagus. Pasta done the healthy way for only 396 calories per serving. This comforting dish is ready in 35 minutes.

Parmesan Tofu w/Mushrooms

Crispy breaded tofu steaks topped with Parmesan cheese, hearty mushrooms, marinara sauce and more cheese. This vegetarian version of a classic Italian dish has only 262 calories.

Parmesan Tomato Penne

A quick and easy dish of penne in a tomato cream sauce with cheese and lots of herb flavor. Ready in 30 minutes, one cup of pasta has 336 calories and 10g of fat.

Peanut Steak and Cabbage Stir Fry

A delicious sirloin steak and Savoy cabbage stir fry in a sweet and savory peanut butter orange sauce. This Asian-inspired dish is ready in 40 minutes and has 364 calories per serving.

Pecan Orange Chicken

Thin chicken breasts coated in a pecan orange breading and pan seared until crispy. This is a great alternative to fried chicken. One serving has 281 calories and is ready in 30 minutes.

Pepper Bowls w/Chickpea Orzo Stuffing

Colorful bell peppers stuffed with a spinach and chickpea orzo, with salty feta cheese on top. This beautiful dish is great for entertaining. One stuffed pepper has 344 calories and 11g of fat.

Pork Chops w/Cranberry Sauce

Simple boneless pork loin chops topped with a chunky, sweet cranberry sauce. This dish combines All American and holiday flavors in one! One serving has 301 calories and 10g of fat.

Potato Egg and Spinach Pie

A delicious skillet egg pie made with starchy red potatoes, shredded cheese and nutritious spinach. An easy "breakfast for dinner" for only 178 calories and 9g of fat.

Pumpkin Veggie Burgers

Vegetarian friendly burgers made with bell peppers, corn and pumpkin puree served in flour tortillas with shredded lettuce. These extremely flavorful burgers have 331 calories each.

Quick Lemon Shrimp w/Broccoli

Fresh, large shrimp tossed in a lemon seasoning, baked and served with lemon and red pepper broccoli. This 20-minute meal has pure, bright flavor for only 268 calories per serving.

Red White and Green Stew

Red tomatoes, white beans and green spinach come together with shredded chicken in this quick and easy stew. One serving has only 7g of fat and is ready in less than 20 minutes.

Rustic Chicken Penne w/Skillet Tomato Sauce

Multigrain penne pasta with grilled chicken in a chunky herb tomato sauce. This dish serves four and is ready in 35 minutes. One serving has just over 250 calories.

Salmon Cakes w/Lemon Herb Mayo

Chopped wild salmon combined with herbs and spiced into patties and served with a creamy lemon herb mayonnaise. A great dish for seafood lovers! One cake has 260 calories and is high in protein.

Sausage Vegetable and Rice Casserole

A hearty baked casserole of long-grain brown rice, zucchini, bell peppers, cheese and turkey sausage. This dish serves twelve and one serving has 248 calories and 9g of fat.

Savory Basil Carrot Pasta

Spiced julienned carrots with angel hair pasta, fresh basil and grated Parmesan cheese. Ready in 40 minutes, one serving of this delicious, nutritious pasta has 315 calories and 5.8g of fat.

Seasoned Scallops and Leeks

Dry sea scallops seasoned with a mixture of five spices and served with baked seasoned leeks. This is a great meal for vegetarians and seafood lovers. One serving has only 185 calories and 7g of fat.

Sesame Ginger Veggies

An Asian-flavored vegetable stir fry made with bean sprouts, scallions and fried eggs. Ready in 20 minutes, this dish is a great substitute for Chinese take out. One serving has 171 calories.

Shrimp Asparagus Spaghetti w/Garlic Cream Sauce

Whole-wheat spaghetti with boiled shrimp, asparagus, bell pepper and peas in a creamy garlic sauce with toasted pine nuts. Ready in 30 minutes, one serving has 385 calories and 6g of fat.

Simple Mushroom Turkey Burgers

Lean turkey patties made with chopped white mushrooms served on whole-wheat toasted buns with lettuce and tomato. Leave off the buns for a low-carb option. One burger patty has 176 calories.

Simple Turkey Burgers

A great tasting and healthy substitute to beef hamburgers, this low fat turkey burger is sure to please. This meal is ready to serve in less than 30 minutes and contains less than 210 calories and over 21g of protein per serving.

Southern Pork and Peas

Chopped kale and brown rice simmered in a tomato sauce until tender and served with seared pork and black eyes peas. A comforting, family supper ready in 45 minutes with 281 calories and 8g of fat.

Southwestern Chicken and Rice

Lean chicken breasts rubbed with southwestern spices, cooked with black beans and corn and served with brown rice. This balanced meal has 400 calories and 7g per serving.

Southwestern Sweet Potato Burritos

Warm whole-wheat tortillas stuffed with a sweet-potato and black bean filling, baked and topped with creamy yogurt and salsa. These vegetarian burritos have 362 calories a piece.

Southwestern Turkey Soup

Turkey strips and tons of fresh veggies simmered in chicken broth with warm southwestern spices. This soup is best with a squeeze of lime right before serving. One serving has 241 calories and 3g of fat.

Soy Brown Sugar Glazed Salmon

Salmon fillets are baked until flaky then brushed with a brown sugar soy glaze and broiled until flaky. Ready in 20 minutes, one of these sweet fish fillets has 252 calories.

Spice Rubbed Pork w/Honey Glaze

A juicy pork tenderloin with a lot of flavor that is nutritious and healthy for the entire family. With only 221 calories per serving, 30g of protein, and only 2g of saturated fat, this meal is sure to please.

Spiced Beef w/Wild Rice

Cubed beef sirloin steak coated with pungent spices then cooked with veggies and long grain wild rice. Only 5 minutes of prep then just let it cook! One serving has 327 calories.

Spiced Brown Sugar Tilapia

Seasoned five-spice tilapia served with fresh scallions and a soy and brown sugar pan sauce. Ready in only 15 minutes, one serving has 180 calories and 6g of fat.

Spiced Steak and Salsa

Flank steak coated in a seven-spice rub then grilled and served with a fresh tomato and corn salsa. One serving of this summery meal has 297 calories and 13g of fat.

Spicy Beef Roll-Ups

Roast beef, cream cheese, and peppers rolled into a whole wheat flour tortilla. Each serving contains 22g of protein, 1g of saturated fat, and less than 230 calories. An ideal choice for individuals counting calories or who enjoy roast beef.

Spicy Two Bean and Cheese Burritos

Mashed black and kidney beans, cheese, tomatoes, lettuce and sour cream rolled up in flour tortillas. Chipotle chile powder adds spice! One burrito has 361 calories and just over 10 g of fat.

Spinach and Cheese White Lasagna

A nutritious lasagna with whole-wheat noodles, a spinach and ricotta filling and caramelized onions. Try this when you need a change from traditional lasagna for only 345 calories per serving.

Squash White Lasagna

Layers of whole-wheat noodles, a creamy white leek sauce, grated butternut squash and nutty cheese. This dish is beautiful and unique! One slice has 277 calories and 9g of fat.

Stuffed Tofu and Spinach Pizza

Whole-wheat pizza dough envelops crumbled tofu, greens, tomatoes and cheese, then gets baked until golden brown. This vegetarian calzone serves six and has 291 calories and 7g of fat per serving.

Sun-Dried Penne

A vegetarian and vegan pasta dish of penne with crunchy walnuts, firm tofu and sun-dried tomatoes. Ready in less than 20 minutes, one serving has 279 calories and 13g of protein.

Sweet and Spicy Shrimp and Broccoli

Shrimp tossed with garlic, lime and warm spices served with steamed lemon broccoli and a peanut barbecue sauce. A delicious Asian-inspired dinner for 418 calories.

Sweet and Tangy Baked Chicken

Bone-in chicken pieces marinated in a maple mustard sauce then baked with a crispy breadcrumb crust. Marinate the full 6 hours for the most flavor. One serving has 325 calories and 8g of fat.

Sweet Chicken Thighs

Boneless, skinless chicken thighs tossed in a sweet and spicy sauce. This low-carb chicken dish is ready in 15 minutes and 2 thighs have 187 calories and 5.7g of fat.

Sweet Grilled Pork Roast

A healthy and nutritious pork roast that is glazed in a delicious homemade plum sauce. Each serving contains less than 210 calories, less than 10g of fat, and 16g of protein. Serving time is approximately an hour and a half.

Sweet Potato Chicken Pot Pie

A thick and creamy chicken and vegetable filling with buttermilk biscuits on top. This pot pie is ready in about an hour, serves eight and one serving has 388 calories.

Sweet Pulled Pork

A bone-in pork shoulder coated in warm spices, slow-cooked with a homemade barbeque sauce then shredded. Ready in 25 miutes, one serving has 282 calories and 11g of fat.

Sweet Red Pepper Beef Pasta

Ziti pasta in a roasted sweet red pepper meat sauce with green beans and mozzarella cheese. This pepper sauce is unique and flavorful. One serving has 362 calories and 11g of fat.

Teriyaki Glazed Pork Chops

Thick pork chops marinated in a teriyaki orange marinade then baked until tender and juicy. These sweet glazed chops have 199 calories and 6.4g of fat a piece.

Tomato Basil Bacon Linguine

Thick linguini pasta with fresh basil in a spicy garlic tomato and bacon sauce. This savory dish is ready in 35 minutes and has 353 calories and 5g of fat per serving.

Tomato Basil Pizza

A simple Italian pizza crust topped with a basil pesto, chopped tomatoes and provolone cheese. Ready in about 30 minutes, one slice has 242 calories and 9g of fat.

Tropical Chicken and Rice

Lean chicken breasts marinated in a sweet orange marinade are broiled then served with brown rice and a pineapple coconut salsa. One serving has 411 calories and 4.8g of fat.

Tuna Noodle Casserole

A delicious, classic casserole of white tuna, spaghetti noodles and peas in a thick white sauce. One serving has 367 calories and 9.4g of fat and is ready in 50 minutes.

Turkey BeefLoaf

A hearty vegetable and two beef meatloaf made with ground beef, ground turkey and shredded potatoes. Don't forget the ketchup! One serving has 240 calories and 9g of fat.

Turkey Meatloaf

A lean ground turkey meatloaf with a marinara sauce crust. This low-carb meal is ready in one hour and serves eight. One slice has 307 calories and is high in protein.

Turkey Potato Pie

Sliced leeks, carrots and turkey in a thick white wine sauce topped with creamy whipped potatoes and baked until golden brown. One serving of this unique pot pie has 331 calories and 8g of fat.

Vegetable Stuffed Crepes w/Sour Cream Sauce

Chopped zucchini, green beans and corn sauteed with cheese then stuffed in thin crepes and topped with an herb sour cream sauce. These savory, vegetarian crepes have 302 calories each.

Vegetarian Fideos

A vegetarian version of a traditional Spanish pasta dish, with toasted whole-wheat angel hair. Serve with lime wedges for brightness and flavor. One serving has 443 calories.

Vegetarian Pasta Bolognese

A chopped vegetable and white wine sauce served over whole-wheat fettuccine with Parmesan cheese. This dish serves four and is ready in 40 minutes. One serving has 443 calories.

Veggie and Rice Casserole

Steamed vegetables baked with cooked rice and cheddar cheese until melted and delicious. Ready in 40 minutes, one serving of this vegetarian dish has 226 calories and 7g of fat.

White Bean Vegetable Penne

Roasted fennel and zucchini tossed with whole-wheat penne, white beans and goat cheese. This hearty, filling dish served four and is ready in 40 minutes.

White Wine Garlic Chicken w/Onions

Boneless, skinless chicken breasts baked with sliced garlic and red onions in a lemon white wine sauce. One serving of this simple meal has 203 calories and 3g of fat.

Whole Wheat Skillet Lasagna

Sauteed mushrooms, Italian style tomatoes and wilted spinach combined with whole-wheat pasta and topped with ricotta cheese. This dish is like lasagna without the layers! One serving has 364 calories.

Zucchini Farfalle

An easy vegetarian dish of sauteed zucchini and onion with farfalle pasta. Ready in 25 minutes, this dish has only four ingredients. One serving has 254 calories and 4.8g of fat.