We’ve compiled 10 healthy recipes to help you kick off 2018 right. From smoothies and salads to stir-frys and enchiladas, all are under 450 calories. Whether your goal is to shed some weight or simply eat healthier, these flavorful, easy-to-make dishes will keep you satisfied and nourished throughout this year and beyond.
1. SIMPLE GREEN PROTEIN SMOOTHIE
With 14 grams of protein and less than 300 calories, this breakfast smoothie is ideal after a morning workout. Recipe makes 1 serving at 1 smoothie each.
Nutrition (per serving): Calories: 285; Total Fat: 2g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 101mg; Carbohydrate: 58g; Dietary Fiber: 6g; Sugar: 42g; Protein: 14g
2. MASON JAR QUINOA SALAD
Take your lunch to-go with this flavorful salad containing quinoa, black beans, corn, tomatoes and avocado. Recipe makes 4 servings at 1 Mason jar salad each.
Nutrition (per serving): Calories: 393; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 1mg; Sodium: 244mg; Carbohydrate: 52g; Dietary Fiber: 14g; Sugar: 4g; Protein: 14g
3. VIETNAMESE SHRIMP SALAD WITH MINT-CHILI DRESSING
This classic Vietnamese salad makes an ideal light lunch, featuring 14 grams of protein and only 145 calories. It’s perfect served alongside a cup of soup. Recipe makes 6 servings at 2 ounces shrimp and 1 1/2 tablespoons sauce each.
Nutrition (per serving): Calories: 145; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 68mg; Sodium: 205mg; Carbohydrate: 9g; Dietary Fiber: 4g; Sugar: 4g; Protein: 14g
4. ZUCCHINI-HUMMUS CHICKEN WRAP
This 248-calorie wrap is ready in minutes by spooning a dollop of hummus on a whole-wheat tortilla and then piling it high with your favorite fresh vegetables. Recipe makes 4 servings at 1 wrap each.
Nutrition (per serving): Calories: 248; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 38mg; Sodium: 556mg; Carbohydrate: 16g; Dietary Fiber: 13g; Sugar: 3g; Protein: 18g
5. NO-BAKE CHERRY VANILLA PROTEIN BARS
A portable breakfast or a post-workout recovery snack, these no-bake protein bars are sweetened with dried cherries and pure maple syrup — it’s hard to believe they have no added sugar. Recipe makes 10 servings at 1 bar each.
Nutrition (per serving): Calories: 211; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 43mg; Carbohydrate: 21g; Dietary Fiber: 5g; Sugar: 11g; Protein: 14g
6. CREAMY BUTTERNUT SQUASH AND APPLE SOUP
A 1-cup serving of this creamy vegan soup contains 9 grams of fiber and has just 200 calories. Recipe makes 6 servings at 1 cup each.
Nutrition (per serving): Calories: 200; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 497mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 17g; Protein 3g
7. EASY VEGETABLE STIR-FRY
This vegetarian dish is brimming with colorful veggies and whole-grain brown rice — all smothered in a sweet and savory teriyaki sauce. Recipe makes 6 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 311; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 442mg; Carbohydrate: 43g; Dietary Fiber: 7g; Sugar: 13g; Protein: 9g
8. SALMON WITH PINEAPPLE-AVOCADO SALSA
The homemade salsa takes this 35-grams-of-protein dish to another level, with salmon providing a hefty dose of healthy fats. Recipe makes 2 servings at 1/2 the recipe each.
Nutrition (per serving): Calories: 433; Total Fat: 25g; Saturated Fat: 6g; Monounsaturated Fat: 7g; Cholesterol: 90mg; Sodium: 155mg; Carbohydrate: 19g; Dietary Fiber: 6g; Sugar: 7g; Protein: 35g
9. CHICKPEA VEGETABLE CURRY
This meal uses canned chickpeas and frozen vegetables to make your meatless Monday extra convenient. Recipe makes 4 servings at 1/4 recipe each.
Nutrition (per serving): Calories: 385; Total Fat: 11g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 120mg; Carbohydrate: 58g; Dietary Fiber: 12g; Sugar: 7g; Protein: 16g
10. HIGH-FIBER CHICKEN AND BLACK BEAN ENCHILADAS
A flavorful way to increase your vegetable intake, these enchiladas are stuffed with crunchy, sweet corn and refreshing tomatillo salsa. Recipe makes 4 servings at 2 enchiladas each.
Nutrition (per serving): Calories: 309; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 69mg; Sodium: 337mg; Carbohydrate: 34g; Dietary Fiber: 7g; Sugar: 7g; Protein: 27g
