Saturday, March 17, 2012

Healthy Meals List

So last week I posted a list I started with freezer friendly meals and this week I decided that since I have been working with Mama Bootcamp and helping the clients with meal plans and recipe lists, I should take that list of recipes and share it here.  And just like with the other list, I'll add to it as I find other recipes to add.  I am also building a Healthy Meals board on Pinterest, which you can follow here-
The recipes on this list basically are somewhat low calorie or low fat, and they are that way naturally with lean meats or meatless, there's nothing too processed to achieve being low fat.  But things like fat free or low fat dairy or fat free broth may be used to lighten up a traditionally high-calorie dish.  Some of the recipes contain nutrient-packed ingredients and are just plain good for you. 

Shepard’s Pie Lightened Up- The great thing about a dish like this is how you can pack it full of veggies.  And this recipe lightened up the fat in the mashed potatoes and in the filling. Use lean ground beef or try using ground turkey. 

Paprika Shrimp Green Bean Saute- Super easy to throw together on a weeknight since all of it cooks quickly.

Chicken Fajitas- The longer you can marinate this the more flavorful it will be.  The recipe includes a spicy cream sauce to garnish them with that is made with fat free Greek yogurt.

Tortellini, Tomato and Spinach Soup-Tortellini make this soup be more filling as a one-pot meal and you can pack full of other veggies in addition to the spinach.

Sweet Potato and Black Bean Enchiladas -  It’s meatless, it’s vegan-ish with just a small amount of cheese and if you aren’t up for making the enchilada sauce as provided in the recipe, you can just get a good canned green enchilada sauce. 

Chipotle Chicken Salad- Love this salad!  Prep all the elements ahead of time so all you have to do is assemble your salad.

Salsa Chicken Soup- A spicy twist on chicken soup. 

Minestrone Soup- Plenty of filling veggies and beans full of fiber and protein.

Vegan Crockpot Lasagna- Love lasagna in the crock pot!  What is traditionally a time consuming meal can be made on a weekday with less effort.  And this one uses delicious polenta instead of pasta.

Healthy Bean Soup with Kale- Make a big pot of this and you can have plenty for lunch every day.

Fish Tacos with Chipotle Cream Sauce- Love this recipe.  The sauce is great.  It uses chipotle chilis, which you can use as little or as much as you want depending on how hot you want. 

Baked Southwest Tilapia- This is very easy to put together.  I also think you could cut it into smaller pieces before cooking and then use the fish for tacos. 

Cheesy Chicken and Rice Bake- This is a good cheesy and filling casserole, but it uses pre cooked brown rice and Greek yogurt. 

Pan Sauteed Salmon over Mediterranean Vegetables- A great, heart-healthy dish. 

Beef, Cheese and Noodle Bake- Substitute with ground turkey and use whole grain elbow macaroni to lower the fat and increase the healthy carbs.

Cheap & Easy Turkey Stir Fry- Using lean turkey that is quick cooking, you can whip this up using whatever fresh or frozen veggies you have. 

Grilled Salmon with Basil Lemon Butter- Very simple and delicious way to fix salmon.  It uses just a little European style butter, which adds some delicious richness, but it’s still very low calorie.

Pineapple Chicken Salad with Balsamic Vinaigrette- If you like a main dish salad for dinner, try this one.  It’s very easy to prep the parts in advance to put together when it’s time to eat. 

Chicken Enchilada Soup- The flavor of enchilada in the form of a soup.  Great for making ahead and re-heating during the week.

White Chicken Chili- Using lean chicken, white beans and green chili, this is perfect to make ahead and freeze, garnish with a little cheese if you want or none to keep the fat and calories lower.
Ravioli and Vegetable Soup- The pasta makes this meatless soup more of a meal and what’s great about it is how you can add any veggies you want or have on hand. 

Light Turkey Meatballs- This is a great basic recipe that you can do almost anything with.  I made them and froze them uncooked, which is why they are also on my Freezer Friendly List.   I later cooked them in marinara sauce.  But you could also cook them with stir fry style with veggies and terriyaki sauce.  Or cook them with bbq sauce and serve with steamed broccoli. 

Stir Fried Turkey in Lettuce Wraps- I like this because you can set all the elements out on the table and sit down together and have fun and conversation while assembling your wraps. 

Chopped Greek Salad with Chicken- Another good main dish salad or you may prefer to fix this to pack for lunches.

Side Dishes

10 Minute Tasty Asparagus and Brown Rice- This is a fantastic side dish and it’s so quick to make if you use leftover brown rice from another meal.  Or if you want, both Trader Joes and Whole Foods sell cooked brown rice.

Brown Rice Salad with Spinach and Tomatoes-  Another great side dish and something you can pack for lunch as well.  It goes great with grilled fish or chicken.

Three Bean Salad with Quinoa- This is probably better for the summer as it’s a great side dish for grilled chicken or fish and it calls for fresh green beans.  If you don’t find good green beans to use, skip them.  You could always add chopped broccoli or double the amount of  one of the other beans. 

Banana Muffins- These are a staple in my house and a special recipe I only make with my younger daughter.  I often substitute the sugar with brown sugar, the caramel/molasses flavor is perfect with the bannanas.

Pumpkin Muffins- Another great muffin recipe from Get Natured, tasty as well as packed with nutrition.
Pineapple Breakfast Sandwich- A nice combination of whole grain carbs and protein to start your day. 

Banana Oatmeal Smoothie- It seems strange, but I really love this smoothie.  You blend cooked oatmeal with frozen banana, almonds, Greek Yogurt and ice.  For me, this is a good way to fuel my morning for a workout.


  1. Loving the idea of the banana oatmeal smoothie - I'll have to make oatmeal tomorrow! Thanks for the awesome list!

  2. It's a great smoothie! But the key is for it to be cold, the first time I made it, I didn't have frozen banana and so I needed a lot of ice. My preference would be for less ice so it doesn't get watered down and rely on the frozen banana to make it cold.