Ingredients

• 3 large fresh avocados, medium diced
• 2 cans (15 oz each) black beans, drained and rinsed
• 2 cups corn kernels, fresh or frozen
• 1½ cups cherry tomatoes, quartered
• ½ cup red onion, finely diced
• ½ cup fresh cilantro, chopped
• ¼ cup fresh lime juice
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp kosher salt · ½ tsp black pepper
• 20–24 butter lettuce or baby romaine leaves
• Lime wedges, for serving

Preparation

1. Heat a dry skillet over medium-high heat. Add the corn and cook 5–7 minutes until lightly charred. Cool completely.
2. In a large bowl, combine black beans, cooled corn, tomatoes, red onion and cilantro.
3. Add lime juice, olive oil, cumin, salt and black pepper. Toss well.
4. Gently fold in the diced avocado last to keep the pieces intact.
5. Spoon about ⅓ cup of the mixture into each lettuce leaf.
6. Serve two lettuce cups per person with fresh lime wedges.

Optional upgrade: crumbled cotija cheese or toasted pumpkin seeds. Fiber highlights: avocado, black beans, corn and vegetables.

Ingredients

Chili-Lime Chicken

• 3½ lb boneless, skinless chicken breasts
• 3 tbsp olive oil · ¼ cup fresh lime juice
• 2 tsp chili powder · 2 tsp ground cumin · 2 tsp garlic powder
• 2 tsp kosher salt · ½ tsp black pepper

Cilantro-Lime Quinoa

• 2½ cups dry quinoa
• 5 cups low-sodium chicken or vegetable broth
• ¼ cup fresh lime juice · ½ cup chopped cilantro · 1 tsp kosher salt

Roasted Sweet Potatoes

• 3 lb sweet potatoes, skin on, ¾-inch cubes
• 2 tbsp olive oil · 1½ tsp chili powder · 1 tsp ground cumin · 1 tsp kosher salt

To Build the Bowls

• 2 cans (15 oz each) black beans, drained and rinsed
• 3 large avocados, sliced or diced
• 3 cups prepared pico de gallo · 2 cups shredded romaine
• Lime crema: 1 cup plain Greek yogurt + 3 tbsp lime juice + pinch of salt
• Lime wedges and fresh cilantro

Preparation

Chicken

1. Combine olive oil, lime juice, chili powder, cumin, garlic powder, salt and pepper.
2. Coat chicken evenly and marinate 15–30 minutes.
3. Grill or roast at 400°F until internal temperature reaches 165°F. Rest 5–10 minutes, then slice.

Quinoa

1. Rinse quinoa thoroughly under cold water.
2. Combine quinoa and broth, bring to a boil, reduce to low, cover and simmer about 15 minutes.
3. Rest covered 5 minutes, fluff, then fold in lime juice, cilantro and salt.

Sweet Potatoes

1. Toss with olive oil and seasonings, spread on sheet pans in a single layer.
2. Roast at 425°F for 22–28 minutes, stirring halfway, until browned and tender.

Assembly, per serving

1. ½–¾ cup quinoa, ½ cup sweet potato, ⅓ cup black beans, 4–5 oz sliced chicken.
2. ¼–⅓ avocado, ¼ cup pico de gallo, a small handful of shredded romaine.
3. 1–2 tbsp lime crema, finished with cilantro and a lime wedge.

Fiber boost: keep the skin on the sweet potatoes and increase the black beans slightly if more fiber is desired.

Ingredients

• 5 cups unsweetened almond milk or regular milk
• 1¼ cups chia seeds
• ½ cup unsweetened cocoa powder
• ½ cup maple syrup or honey
• 2 tsp vanilla extract · ¼ tsp kosher salt
• 2 cups fresh strawberries, diced
• ½ cup toasted pumpkin seeds
• ½ cup dark chocolate, finely chopped or shaved

Preparation

1. In a large bowl, whisk milk, cocoa powder, maple syrup, vanilla and salt until smooth.
2. Whisk in the chia seeds. Let sit 10 minutes, then whisk again to break up any clumps.
3. Cover and refrigerate at least 4 hours or overnight. Stir before serving; loosen with a little milk if it gets too thick.
4. Portion about ½ cup into small glasses. Top with strawberries, pumpkin seeds and shaved dark chocolate.

Elevated presentation: layer pudding and strawberries in the glass, then finish with pumpkin seeds, chocolate shavings and an optional mint leaf.

Ingredients

• 3 large ripe avocados, medium diced
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 2 large English cucumbers, medium diced
• 2 cups cherry tomatoes, halved
• ½ medium red onion, thinly sliced
• ½ cup fresh parsley, roughly chopped
• ¼ cup fresh mint, chopped (optional)
• ⅓ cup extra-virgin olive oil · ⅓ cup fresh lemon juice
• 1 tsp dried oregano · 1 tsp Dijon mustard · 1 small garlic clove, minced
• ½ tsp kosher salt · ¼ tsp black pepper

Preparation

1. Drain and thoroughly rinse the chickpeas.
2. Combine chickpeas, cucumber, tomatoes, red onion and parsley in a large bowl.
3. Whisk olive oil, lemon juice, oregano, Dijon, garlic, salt and pepper for the vinaigrette.
4. Add enough vinaigrette to lightly dress the mixture.
5. Immediately before serving, gently fold in the diced avocado.
6. Garnish with additional parsley or mint. Portion about 1 cup per person.

Optional: add a small amount of reduced-fat feta for a more traditional Greek profile.

Ingredients

Lemon-Oregano Chicken

• 3½ lb boneless, skinless chicken breasts
• ¼ cup extra-virgin olive oil · ⅓ cup fresh lemon juice
• 4 garlic cloves, minced · 2 tsp dried oregano · 1 tsp smoked paprika
• 1½ tsp kosher salt · ½ tsp black pepper

Herbed Lemon Quinoa

• 2½ cups dry quinoa · 5 cups low-sodium vegetable or chicken broth
• ½ cup fresh parsley, chopped · ¼ cup fresh lemon juice · 2 tbsp olive oil
• ½ tsp dried oregano · ½ tsp kosher salt · black pepper to taste

Roasted Zucchini & Tomatoes

• 4 medium zucchini, cut into half moons · 3 cups cherry tomatoes
• 2 tbsp olive oil · 1 tsp dried oregano · ½ tsp garlic powder · ½ tsp kosher salt

Cucumber-Herb Yogurt Sauce

• 2 cups plain nonfat Greek yogurt
• 1 English cucumber, grated and squeezed dry
• 2 tbsp lemon juice · 2 tbsp parsley · 1 tbsp mint or dill · 1 small garlic clove

To Finish

• 5 cups fresh baby spinach · 2 cups prepared hummus
• Fresh lemon wedges and chopped parsley

Preparation

Chicken

1. Whisk together olive oil, lemon juice, garlic, oregano, paprika, salt and pepper.
2. Coat the chicken thoroughly and refrigerate 30 minutes to 2 hours.
3. Grill over medium-high heat or roast at 400°F until the thickest part reaches 165°F. Rest 5–10 minutes, then slice.

Quinoa

1. Rinse quinoa, combine with broth and bring to a boil.
2. Reduce to low, cover and simmer about 15 minutes. Rest covered 5 minutes.
3. Fluff with a fork and fold in parsley, lemon juice, olive oil, oregano, salt and pepper.

Vegetables & Sauce

1. Preheat oven to 425°F. Toss zucchini and tomatoes with oil and seasonings; roast 15–20 minutes until tender and lightly browned.
2. Grate the cucumber and squeeze out the excess liquid, then combine with yogurt, lemon juice, herbs, garlic, salt and pepper. Refrigerate until serving.

Plate assembly, per serving

1. 4–5 oz sliced chicken, ¾ cup herbed quinoa, ½–¾ cup roasted vegetables.
2. ½ cup baby spinach, 3 tbsp hummus, 2–3 tbsp cucumber-herb yogurt sauce.
3. Finish with a fresh lemon wedge and chopped parsley.

Ingredients

• 10 ripe peaches
• 1½ cups old-fashioned rolled oats
• ½ cup shelled unsalted pistachios, roughly chopped
• ¼ cup whole-wheat flour
• ⅓ cup pure maple syrup · 3 tbsp extra-virgin olive oil
• 2 tsp ground cinnamon · 1 tsp vanilla extract · ¼ tsp kosher salt
• 2½ cups plain or vanilla nonfat Greek yogurt
• 2 tbsp honey (optional) · fresh mint (optional)

Preparation

1. Preheat oven to 375°F. Halve the peaches and remove the pits; arrange cut-side up in a baking dish.
2. Combine oats, pistachios, whole-wheat flour, cinnamon and salt.
3. Stir in maple syrup, olive oil and vanilla until the mixture resembles a loose crumble.
4. Spoon 1–2 tbsp of the oat mixture over each peach half.
5. Bake 20–25 minutes, until the peaches are tender and the topping is lightly toasted.
6. Serve two peach halves per person with about ¼ cup Greek yogurt.

Finish with an optional light drizzle of honey and fresh mint.