Calories 247; Total Fat 9g; Carbohydrates 8g

Grab some vine-ripened tomatoes from the farm stand and sauté briefly with wine, shallots, basil, and capers for a fresh and colorful sauce that makes the most of the season's bounty. This quick and easy dish is low in calories and carbs, and loaded with high-quality protein. Tomatoes contain lycopene, a potent antioxidant that protects against cancer and heart disease.

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Photograph By: Dasha Wright Ewing

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 247 Calories (13%)
• 9g Total fat (13%)
• 1g Saturated Fat (7%)
• 68mg Cholesterol (23%)
• 212mg Sodium (9%)
• 8g Carbohydrate (3%)
• 2g Fiber (7%)
• 29g Protein (58%)

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Calories 499; Total Fat 26g; Carbohydrates 35g

This delightful dish is ready in only 15 minutes. Creamy white beans are the perfect backdrop for the other vivid flavors in this dish—and they are a great source of fiber, which helps to keep cholesterol levels in check. Plus, most of the fat is the heart-healthy monounsaturated kind (from the olive oil and olive paste as well as, surprisingly, the pork, which contains more mono- than saturated fat).

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 499 Calories (25%)
• 26g Total fat (39%)
• 6g Saturated Fat (28%)
• 73mg Cholesterol (24%)
• 307mg Sodium (13%)
• 35g Carbohydrate (12%)
• 9g Fiber (34%)
• 33g Protein (66%)

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Calories 316; Total Fat 8g; Carbohydrates 23g

This speedy one-dish meal takes maximum advantage of summer's bounty. Fresh zucchini, corn, tomatoes, and onions are sautéed with herbs; the mixture forms a flavorful bed on which to quickly steam fresh fish. Low in carbohydrates and saturated fat, this light meal is rich in protein and heart-healthy omega-3 fats. Try it with quinoa, and cut up some fresh strawberries or other seasonal fruit for dessert.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 316 Calories (16%)
• 8g Total fat (12%)
• 1g Saturated Fat (6%)
• 54mg Cholesterol (18%)
• 113mg Sodium (5%)
• 23g Carbohydrate (8%)
• 5g Fiber (20%)
• 39g Protein (78%)

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Calories 286; Total Fat 8g; Carbohydrates 389g

Providing a third of your daily protein, fiber, and iron needs, this robust casserole proves you don't need meat to create a satisfying meal. To simplify your weeknight routine, the tomatoes and beans can be prepared on Sunday, allowing for quick assembly when you get home from work on Monday.

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Photograph By: Roland Bello

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 286 Calories (14%)
• 8g Total fat (13%)
• 3g Saturated Fat (12%)
• 12mg Cholesterol (4%)
• 389mg Sodium (16%)
• 39g Carbohydrate (13%)
• 10g Fiber (39%)
• 16g Protein (32%)

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Calories 414; Total Fat 15g; Carbohydrates 55g

Throw the vegetables and "dessert" on the grill alongside the seafood entrée—all three get basted with the same delicious sweet-and-spicy peanut sauce. What could be simpler? This all-in-one meal boasts 10 grams of fiber plus a multiday supply of vitamins A, C, and K. Bok choy is also a terrific source of calcium, which most of us don't get nearly enough of.

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Photograph By: Lisa Hubbard

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 414 Calories (22%)
• 15g Total fat (23%)
• 3g Saturated Fat (16%)
• 44mg Cholesterol (15%)
• 991mg Sodium (41%)
• 55g Carbohydrate (18%)
• 10g Fiber (39%)
• 50g Protein (50%)

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Calories 412; Total Fat 27g; Carbohydrates 1g

A dry rub of cumin, salt, and pepper punches up the flavor of grilled skirt steak (a relatively lean and inexpensive cut) while keeping sodium levels moderate. An easy sauce of garlic and fresh cilantro adds extra zip. Cilantro is a great source of vitamin K, which helps your body use calcium to build strong bones.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 412 Calories (21%)
• 27g Total fat (42%)
• 8g Saturated Fat (41%)
• 90mg Cholesterol (30%)
• 502mg Sodium (21%)
• 1g Carbohydrate (0%)
• 0g Fiber (1%)
• 39g Protein (78%)

See the full nutritional analysis from NutritionData.com

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Calories 291; Total Fat 15g; Carbohydrates 10g

A sweet and spicy marinade of honey and hot pepper sauce keeps the chicken tender and juicy as it grills, and also ups the healthfulness of the dish: Marinating meats before grilling reduces the formation of carcinogenic compounds that can otherwise occur when meat is exposed to direct, high heat. Serve with Two-Tone Coleslaw with Celery-Seed Yogurt Dressing to balance the spiciness of the chicken. While the barbie is hot, grill some plums and serve with a dollop of yogurt for dessert.

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Photograph By: Paul Moore

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 291 Calories (15%)
• 15g Total fat (23%)
• 2g Saturated Fat (11%)
• 68mg Cholesterol (23%)
• 129mg Sodium (5%)
• 10g Carbohydrate (3%)
• 2g Fiber (7%)
• 28g Protein (56%)

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Calories 372; Total Fat 7g; Carbohydrates 20g

Get your week off to a healthy start with a delicious meal that's high in protein, B vitamins, and heart-helping omega-3 fats. Miso adds a rich, savory flavor as well as immune-boosting zinc, manganese, and copper. The accompanying recipe for zucchini and snow-pea salad rounds out the meal and adds a healthy dose of fiber. For dessert, toss some plums on the grill while it's still hot.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 372 Calories (18%)
• 7g Total fat (10%)
• 1g Saturated Fat (6%)
• 103mg Cholesterol (34%)
• 1091mg Sodium (45%)
• 20g Carbohydrate (7%)
• 1g Fiber (4%)
• 55g Protein (110%)

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Calories 162; Total Fat 12g; Carbohydrates 7g

This protein-rich dish is a great way to observe Meatless Monday, a grassroots effort to promote good health and benefit the environment. Gently cooking the tomatoes in a bit of oil rather than eating them raw greatly increases the lycopene content you get from them. Lycopene is an antioxidant that may protect against cancer and promote prostate health. (Read more about lycopene in tomatoes from Nutrition Data.)

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 162 Calories (8%)
• 12g Total fat (19%)
• 2g Saturated Fat (11%)
• 211mg Cholesterol (70%)
• 513mg Sodium (21%)
• 7g Carbohydrate (2%)
• 2g Fiber (7%)
• 8g Protein (16%)

See the full nutritional analysis from NutritionData.com

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