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Dish Up: Healthy Meals You Can Make at Home

Your body, career, and goals have all advanced—so should your diet. Improve your culinary skills with this gourmet but healthy meal plan.

 

Lunch

Shrimp Tacos

Ingredients:

  • 2 tortillas
  • 3 oz low-fat, plain Greek yogurt
  • 1 tbsp cayenne pepper
  • 2 tbsp lime juice
  • ¼ cup cilantro, chopped
  • 3 tsp extra-virgin olive oil
  • ¼ head cabbage, thinly sliced
  • ¼ lb shrimp, peeled and deveined
  • Salt and black pepper to taste

Make It:

  1. Heat tortillas over medium heat in a dry skillet or in a toaster oven.
  2. In a bowl, mix yogurt, cayenne, lime juice, and cilantro.
  3. Heat olive oil in a nonstick skillet over medium-high heat.
  4. Add cabbage and cook for 4 minutes or until the cabbage is just barely wilted.
  5. Remove cabbage from skillet, add shrimp, and cook for 3–4 minutes. Season with cayenne pepper, and add salt and black pepper to taste.
  6. Layer taco with cabbage, shrimp, and yogurt mix.

The Numbers: 474 Calories; 32g Protein; 50g Carb; 18g Fat; 8g Fiber.

Total Time: 13 minutes.

Lean Lobster Roll

Ingredients:

  • 4 oz cooked lobster meat (1 tail)
  • ½ tbsp light mayonnaise
  • ½ tbsp low-fat, plain Greek yogurt
  • ½ avocado, diced
  • 1 tsp lemon juice
  • 1 tbsp tomato, diced
  • Salt and black pepper to taste
  • 1 tsp extra-virgin olive oil
  • 1 whole-wheat hotdog bun

Make It:

  1. Chop lobster meat into bite-size pieces.
  2. In a bowl, combine lobster, mayonnaise, yogurt, avocado, lemon juice, tomato, and seasoning.
  3. Heat oil in a nonstick skillet over medium heat, place bun facedown, and remove when lightly toasted.
  4. Plate bun, toasted side up, and fill with lobster mixture.

The Numbers: 501 Calories; 32g Protein; 41g Carbs; 25g Fat; 13g Fiber.

Total Time: 12 minutes.

How to Cook and Shell a Lobster>>>

Steak and Sweet-Potato Salad

Ingredients:

  • 1 medium sweet potato
  • 6 oz flank steak
  • 3 tsp extra-virgin olive oil
  • 2 heaped tbsp cottage cheese
  • 2 cups spinach
  • Salt and black pepper to taste

Make It:

  1. Place sweet potato in a saucepan and fill with just enough water to cover it. Place over high heat. When it reaches a boil, reduce to a simmer and leave for 20 minutes or until soft throughout.
  2. Let steak come up to room temperature. Heat 2 tsp oil in a nonstick skillet over medium-high heat. Cook steak for 4 minutes each side (for medium rare), remove from skillet, and allow to rest for 5 minutes.
  3. Dice sweet potato, slice steak, and toss in a bowl with cottage cheese, spinach, remaining oil, and salt and pepper.

The Numbers: 592 Calories; 55g Protein; 27g Carbs; 30g Fat; 5g Fiber.

Total Time: 30 minutes.

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