This New England-inspired shrimp roll brings all the coastal comfort of a classic lobster roll to your weeknight dinner table. Plump, juicy shrimp are dressed in a light, tangy blend of mayonnaise and Greek yogurt, brightened with lemon zest and fresh green onions, and served in a golden buttery toasted bun. Simple, satisfying, and ready in just 15 minutes — this is warm weather eating at its best.

Active time: 10 minutes | Total time: 15 minutes

New England-Inspired Shrimp Rolls

Ingredients

• 1/4 cup mayonnaise
• 2 tbsp plain nonfat Greek yogurt
• 1/4 cup (30g) celery, chopped
• 3 tbsp green onions, chopped
• 1 tsp lemon zest, grated
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 1 lb (454g) cooked medium or large shrimp, peeled, deveined, and tails removed, coarsely chopped
• 1 1/2 tbsp unsalted butter, softened
• 4 split-top hot dog buns

Directions

In a medium bowl, stir together the mayonnaise, Greek yogurt, celery, green onions, lemon zest, kosher salt, and black pepper. Add the shrimp and toss gently to combine.

Heat a large nonstick skillet over medium heat. Spread the butter evenly over the cut sides of the hot dog buns and cook in the skillet for 1–2 minutes per side, or until toasted and golden brown.

Divide the shrimp mixture evenly among the toasted buns and serve immediately.

Serves: 4 | Serving Size: 1 shrimp roll

Nutrition (per serving): Calories: 384; Total Fat: 18g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 8g; Cholesterol: 236mg; Sodium: 834mg; Carbohydrate: 25g; Dietary Fiber: 2g; Sugar: 5g; Protein: 33g

Nutrition Bonus: Potassium: 393mg; Iron: 14%; Vitamin A: 7%; Vitamin C: 9%; Calcium: 21%

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This Filipino braised chicken adobo takes just minutes to prepare but has a complex flavor profile thanks to pantry items you likely have around — soy sauce, garlic, and apple cider vinegar. We add pineapple and Sriracha for a sweet-spicy kick. The dish is traditionally served with white rice, but brown rice, mashed sweet potatoes or quinoa are equally delicious—and offer more fiber and nutrients.

Active time: 15 minutes | Total time: 4 hours, 15 minutes – 5 hours, 15 min

Slow Cooker Chicken Adobo With Pineapple

Ingredients

• 1/3 cup (80g) low-sodium chicken broth
• 2 tbsp apple cider vinegar
• 2 tbsp low-sodium soy sauce
• 2 tbsp tomato paste
• 8 bone-in chicken thighs, skin and excess fat removed
• 1 can (8oz/227g) pineapple chunks in juice, drained
• 1/2 large onion, sliced
• 4 large garlic cloves, peeled and left whole
• 1 (2-inch) piece ginger, peeled and thickly sliced
• 8 whole black peppercorns
• 2 bay leaves
• 1 tbsp cornstarch
• 1 tsp Sriracha

Directions

In a slow cooker, whisk together the broth, vinegar, soy sauce, and tomato paste until the tomato paste is dissolved. Add the chicken, pineapple, onion, garlic, ginger, peppercorns, and bay leaves. Stir to combine. Cover and cook on low heat for 4–5 hours, or until the chicken registers 165°F (74°C) on an instant-read thermometer inserted into the thickest part of the thigh, away from the bone.

Carefully transfer the chicken pieces to a platter and cover with foil. When cool enough to handle, remove the meat from the bones and shred using two forks. Discard the bones. Transfer the pineapple and onion to a small saucepan. Add half of the cooking liquid, discarding the remaining liquid, ginger slices, bay leaves, and peppercorns. Bring to a simmer over medium-high heat.

In a small bowl, whisk together the cornstarch with 1 1/2 tbsp cold water and the Sriracha. Add to the cooking liquid in the saucepan and cook until thickened and bubbly, about 2 minutes. Spoon the sauce over the shredded chicken and serve with rice, if desired.

Serves: 6 | Serving Size: 3 oz (85g) chicken and 1/2 cup sauce

Nutrition (per serving): Calories: 319; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 187mg; Sodium: 383mg; Carbohydrate: 17g; Dietary Fiber: 1g; Sugar: 4g; Protein: 41g
Nutrition Bonus: Potassium: 639mg; Iron: 11%; Vitamin C: 10%

Originally published date October 2019; Updated date May 2026

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You don’t have to go all-out vegetarian to eat less meat, and this recipe is the perfect example. You only need a half-pound of meat for this updated version of meatloaf. Hearty lentils and savory mushrooms combine with a little lean ground beef for a healthier take on the comfort food classic.

Active time: 10 minutes | Total time: 50 minutes

Meat-Lite Meatloaf

Ingredients

• 8 oz. (227g) white mushrooms, stems removed
• 1 tbsp olive oil
• 1 yellow onion, finely chopped
• 2 cups (300g) cooked lentils
• 8 oz. (227g) 90% lean ground beef
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 large egg
• 1/3 cup (91g) ketchup
• 1 tsp chili powder

Directions

Preheat the oven to 375°F (190°C). Line a sheet pan with parchment paper.

Place the mushrooms in a food processor and pulse until very finely chopped. Heat the olive oil in a large skillet over medium-high heat. Add the onion and cook for about 3 minutes. Add the mushrooms and cook for about 4 minutes more, or until tender and the liquid has evaporated.

Place half of the lentils in a food processor and pulse until almost smooth, scraping down the sides as needed. In a large bowl, combine the pureed lentils, remaining whole lentils, and mushroom mixture. Add the ground beef, garlic powder, salt, black pepper, and egg and mix until well combined.

Shape the mixture into a 7-by-4-inch freeform loaf on the prepared sheet pan. Bake for 20 minutes.

In a small bowl, combine the ketchup and chili powder. Remove the meatloaf from the oven and brush the ketchup mixture evenly over the top. Return to the oven and bake for 10–15 minutes more, or until the center reaches 160°F (71°C). Slice into 8 pieces and serve.

Serves: 4 | Serving Size: 2 slices

Nutrition (per serving): Calories: 323; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 89mg; Sodium: 785mg; Carbohydrate: 32g; Dietary Fiber: 9g; Sugar: 10g; Protein: 24g

Nutrition Bonus: Potassium: 664mg; Iron: 29%; Vitamin A: 13%; Vitamin C: 8%; Calcium: 5%

Originally published February 2020; Updated May 2026

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It takes only six ingredients to make this dish (not including salt, pepper and oil, which we consider freebies). Frozen broccoli plays two starring roles here. A good amount of whole florets bulk up the bowl, while some is processed into an easy pesto sauce.

The white beans and broccoli in this dish are highly functional for your health. The fiber in the beans feeds the healthy bacteria in your gut, while the broccoli contains a powerful antioxidant called glucosinolates (1, 2).

Active time: 10 minutes | Total time: 15 minutes

White Bean Bowl With Broccoli Pesto

Ingredients

• 6 cups (936g) frozen broccoli florets
• 1/4 cup (56g) olive oil
• 1 tsp lemon zest
• 2 tbsp fresh lemon juice
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 1 small clove garlic
• 1/2 cup (50g) Parmesan cheese, shredded, divided
• 1 1/2 cups precooked farro
• 2, 15.5 oz. cans reduced-sodium cannellini beans, drained and rinsed

Directions

Place broccoli in a large microwave-safe bowl and microwave on high for 5–7 minutes, or until crisp-tender.

Transfer 1 1/2 cups of the broccoli to a food processor. Add olive oil, lemon zest, lemon juice, salt, pepper, and garlic, and process until nearly smooth. Add 1/4 cup Parmesan and pulse 2–3 times to combine. If needed, add water 1 tbsp at a time to thin the pesto to your desired consistency.

Add the beans, farro, and pesto to the remaining broccoli in the bowl and toss gently to combine. Divide the mixture evenly among four shallow bowls and top with the remaining cheese.

Serves: 4 | Serving Size: 1 1/2 cups bean mixture and 1 tbsp cheese

Nutrition (per serving): Calories: 522; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 2g; Cholesterol: 11mg; Sodium: 487mg; Carbohydrate: 67g; Dietary Fiber: 23g; Sugar: 5g; Protein: 28g

Nutrition Bonus: Potassium: 1536mg; Iron: 35%; Vitamin C: 7%; Calcium: 21%

Originally published May 14, 2020; Updated March 2026

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This hearty, stick-to-your-ribs stew features tender wild rice and buttery-soft chicken. The poultry slowly simmers on the bone, lending more flavor to the soup and moisture to the meat. 

RD Tip: For efficiency, chop the veggies the night before, and put everything in the slow cooker in the morning so it cooks all day while you go about your day. Just a little advance planning makes it possible to be busy and still balance a healthy lifestyle.

Active time: 20 minutes | Total time: 7 hours, 30 minutes

Slow Cooker Chicken & Wild Rice Stew

Ingredients

• 6 cups (1440g) unsalted chicken stock
• 2 cups (320g) onion, chopped
• 1 1/2 cups (190g) carrots, chopped
• 1 cup (100g) celery, chopped
• 1 1/4 cups (200g) uncooked wild rice
• 1 ½ tsp salt
• 1 tsp ground black pepper
• 8 oz (227g) white mushrooms, sliced
• 3 garlic cloves, minced
• 2 lbs (907g) skinless, bone-in skinless chicken breasts
• 5 thyme sprigs
• 2 bay leaves
• 3 cups (732g) 2% reduced-fat milk
• 1/2 cup (63g) all-purpose flour
• 3 tbsp chopped fresh parsley (optional garnish)

Directions

In a 6-quart slow cooker, stir together chicken stock, onion, carrots, celery, wild rice, salt, pepper, mushrooms and garlic. Nestle in the chicken, thyme and bay leaves. Cover and cook on low until chicken and wild rice are tender, about 7 hours (or on high for 3-4 hours).

Remove chicken from the slow cooker. Increase heat to high. Discard chicken bones and shred meat; set aside. Discard thyme sprigs and bay leaves.

In a medium bowl, whisk milk and flour until completely smooth, then slowly stir into the soup to prevent lumps.

Cook on high until thickened, about 10-20 minutes. Gently stir in chicken. Serve in bowls and garnish with parsley, if desired.

Serves: 8 | Serving Size: About 1 ⅔  cups

Nutrition (per serving): Calories: 393; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g ; Cholesterol: 85mg; Sodium: 421mg; Carbohydrate: 43g; Dietary Fiber: 5g; Sugar: 9g; Protein: 42g

Nutrition Bonus: Potassium: 519mg; Iron: 7%; Vitamin A: 16%; Vitamin C: 13%; Calcium: 15%

Originally published February 4, 2020; Updated April 2026

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If you ever resolved to eat more vegetables, this one-pan dish is right up your alley. The variety of vegetables contributes to hitting your vitamin A and calcium goals for the day just from this meal!

Crank up the oven and roast tofu, sweet potatoes, cauliflower and kale, and you have a veggie-rich meal. The easy tahini and lemon sauce is a tangy balance to the naturally sweet veggies.

Active time: 20 minutes | Total time: 50 minutes

Sheet Pan Tofu and Veggies in Sesame Sauce

Ingredients

• 1 14 oz. package extra-firm tofu, drained and pressed dry
• 2 cups (266g) sweet potatoes, cubed into 1/2-inch pieces
• 2 tbsp olive oil, divided
• 2 cups cauliflower florets
• 2 cups (50g) kale, chopped
• 2 tbsp tahini
• 2 tbsp lemon juice, freshly squeezed
• 1 tbsp tamari soy sauce
• 1 tbsp water
• 1 clove garlic, minced

Directions

Preheat the oven to 400°F (200°C). 

Cut the tofu into ½-inch cubes. On one rimmed baking sheet, arrange the tofu and sweet potatoes in a single layer and drizzle with 1 tbsp of the olive oil, tossing gently to coat. On a second rimmed baking sheet, arrange the cauliflower florets in a single layer and toss with the remaining 1 tbsp olive oil.

Place both pans in the oven and roast for 20 minutes, flipping the tofu and sweet potatoes once halfway through. After 20 minutes, add the kale to the cauliflower pan, toss to combine, and return to the oven. Continue roasting for an additional 8–10 minutes, until the sweet potatoes and cauliflower are tender and lightly browned and the kale is wilted and slightly crispy at the edges.

While the vegetables finish roasting, whisk together the tahini, lemon juice, tamari, water, and garlic in a small bowl until smooth. Pour the sauce over the warm vegetables and tofu and toss to coat evenly.

Serves: 4 | Serving Size: 1 3/4 cup

Nutrition (per serving): Calories: 305; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 407mg; Carbohydrate: 22g; Dietary Fiber: 6g; Sugar: 6g; Protein: 15g

Nutrition Bonus: Calcium: 14%; Iron: 20%; Potassium: 633mg; Vitamin A: 35%; Vitamin C: 84%

Originally published November 12, 2019; Updated May 2026

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Whether you’re hosting a backyard party or going to a potluck, celebrate the holiday with nine of our favorite Memorial Day recipes — easy skewers, flavorful burgers, tangy chicken wings and healthy sides and desserts.

Your Memorial Day weekend cookout will be the talk of the town!

1. EGG SALAD PROVENCAL IN LETTUCE WRAPS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 162; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 308g; Sodium: 339g; Carbohydrate: 4g; Dietary Fiber: 1g; Sugars: 2g; Protein: 10g 

2. GRILLED HONEY LIME CHICKEN WITH COWBOY CAVIAR | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 361; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated fat: 1g; Cholesterol: 102mg; Sodium: 254mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 12g; Protein: 38g

3. GRILLED CORN AND ZUCCHINI FLATBREAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 256; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 470mg; Carbohydrate: 43g; Dietary Fiber: 5g; Sugar: 5g; Protein: 10g

4. WATERMELON SALAD WITH FETA AND MINT | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 151; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 11mg; Sodium: 439mg; Carbohydrate: 15g; Dietary Fiber: 1g; Sugar: 11g; Protein: 3g

5. GREEN GODDESS HUMMUS WITH CRUDITES AND CRACKERS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 385; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 918mg; Carbohydrate: 44g; Dietary Fiber: 10g; Sugar: 8g; Protein 11g

6. SPICY BURGER WITH TAHINI SAUCE AND HARISSA CARROT SLAW | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 398; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 70mg; Sodium: 775mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 6g; Protein: 32g

7. BALSAMIC THREE BEAN SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 331; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 357mg; Carbohydrate: 38g; Dietary Fiber: 12g; Sugar: 6g; Protein: 12g

8. TOMATO-MOZZARELLA BRUSCHETTA | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 223; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 1g; Cholesterol: 10mg; Sodium: 255mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 7g; Protein: 6g

9. BANANA SPLIT ON A STICK | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 190; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 1mg; Sodium: 4mg; Carbohydrate: 26g; Dietary Fiber: 3g; Sugar: 18g; Protein: 3g

 Originally published May 2017, updated March 2026 with new recipes

 

The post 9 Recipes Under 400 Calories for Memorial Day Weekend appeared first on MyFitnessPal Blog.

This 30-minute summer pasta is the perfect recipe to make when the late-summer tomatoes are at their peak. The no-cook sauce gets better as the tomatoes sit with the vinegar, garlic and olive oil and release their sweet juices. When picking out your zucchini, look for small, firm ones that don’t have too many seeds. The heat from the cooked pasta ever so slightly wilts the raw ribbons of zucchini so they’re tender enough to eat, but still retain some of their bite and color.

To give this meal a vegetarian protein and fiber boost, add a 15-oz. can of white beans, which also provide a rustic, hearty flavor.

Active time: 30 minutes | Total time: 30 minutes

No-Cook Tomato Sauce With Zucchini Ribbons

Ingredients

• 1 pint (360g) sungold or cherry tomatoes, halved
• 1/4 cup (56g) olive oil
• 2 tbsp red wine or sherry vinegar
• 1 large garlic clove, minced
• 1/2 tsp salt, divided
• 1/2 tsp black pepper, divided
• 1/4 tsp crushed red pepper
• 8 oz. (227g) long whole-wheat pasta, preferably tagliatelle or pappardelle
• 2 small zucchini
• 4 torn fresh basil leaves

Directions

In a large bowl, combine the tomatoes, olive oil, vinegar, garlic, and crushed red pepper. Season with 1/4 tsp kosher salt and 1/4 tsp freshly ground pepper. Let the mixture stand while you prepare the pasta and zucchini, stirring occasionally and gently pressing on the tomatoes with the back of a spoon to help release their juices.

Using a vegetable peeler or mandoline, shave the zucchini into long, thin ribbons.

Bring a large pot of water to a boil and cook the pasta until al dente. Drain well and immediately transfer the hot pasta to the bowl with the tomato mixture. Add the zucchini ribbons and toss gently to combine. Taste and season with 1/4 tsp salt and 1/4 tsp black pepper.

Divide the pasta among four shallow bowls. Garnish with torn basil leaves, Parmesan cheese, and a sprinkle of flaky sea salt, if desired. Serve warm.

Serves: 4 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 375; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 2g; Cholesterol: 2mg; Sodium: 354mg; Carbohydrate: 48g; Dietary Fiber: 8g; Sugar: 3g; Protein: 10g

Nutrition Bonus: Calcium: 6%; Iron: 15%; Potassium: 636mg; Vitamin A: 13%; Vitamin C: 47%

Originally published September 1, 2020; Updated June 2026

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Unlike with pan-frying or sauteing, air-frying tofu allows you to achieve a delicious crust on the outside with minimal fat. We use seasoned cornstarch to create a light, crisp coating that yields to a creamy texture within. Paired with brown rice, cucumber, avocado and a sweet-tart sauce, it’s an easy, impressive vegan meal.

This recipe is a perfect candidate to throw in any extra veggies or frozen veggies you have on hand. You can also bump up the protein content by adding shelled edamame, turning it into a high-protein, veggie-packed meal.

Active time: 15 minutes | Total time: 35 minutes

Crispy Air-Fried Tofu Bowls

Ingredients

• 1 (16-oz./453g) package water-packed extra-firm tofu
• 1 tbsp toasted sesame oil
• 2 tsp cornstarch
• 1 tsp garlic powder
• 1/4 tsp salt
• Cooking spray
• 2 2/3 cups (280g) frozen brown rice
• 1 cup (120g) English cucumber, thinly sliced
• 1 medium (150g) avocado, thinly sliced
• 1/4 cup (25g) green onions, thinly sliced
• 1/4 cup (60g) sweet chili sauce
• 2 tbsp unseasoned rice vinegar

Directions

Cut the tofu into 1-inch slices and arrange on a double layer of paper towels. Top with another double layer of paper towels, place a plate on top, and weigh it down with a heavy skillet. Let stand for 15 minutes to drain excess moisture. 

Remove the weight and paper towels, then cut the tofu into 1-inch cubes and transfer to a medium bowl. Drizzle with sesame oil and sprinkle with cornstarch, garlic powder, and salt; toss gently to coat.

Preheat the air fryer, if necessary, to 400°F (200°C). Coat the air-fryer basket with cooking spray and arrange the tofu in as even a layer as possible (cook in batches if needed). Air-fry for 15–20 minutes, or until browned and crisp, pausing every 5 minutes to shake the basket and toss the tofu.

Meanwhile, prepare the rice according to package directions. Divide about 2/3 cup rice among 4 bowls and top each with cucumber, avocado, and green onions. Divide the tofu evenly among the bowls. In a small bowl, whisk together the sweet chili sauce and rice vinegar. Drizzle evenly over each bowl before serving.

Serves: 4 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 396; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 595mg; Carbohydrate: 49g; Dietary Fiber: 6g; Sugar: 7g; Protein: 15g

Nutrition Bonus: Potassium: 364mg; Iron: 7%; Vitamin C: 10%

Originally published October 15, 2020; Updated March 2026

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Set yourself up for success, with these easy, make-ahead jars of healthy breakfast. Chia seeds are a nutritional powerhouse, with fiber and omega-3’s and the uncanny ability to gel into a creamy pudding (1). Berries are low-sugar fruits that deliver potent antioxidants and great, fruity flavor (2).

This parfait makes for a great dessert. It satisfies your sweet tooth and it has protein and fiber to keep you full.

Active time: 10 minutes | Total time: 10 minutes, plus refrigeration overnight

Berry Chia Pudding Recipe

Ingredients

• 1 1/2 cups (360ml) unsweetened almond milk
• 1/2 cup (84g) chia seeds
• 2 cups (490g) 0% plain Greek yogurt
• 2 tbsp honey
• 1 cup (150g) fresh raspberries (reserve 4 berries for garnish)
• 1 cup (150g) fresh blueberries
• 4 mint sprigs

Directions

In a bowl or 2-cup storage tub, stir the almond milk and chia seeds vigorously for 30 seconds, then cover and refrigerate overnight. The mixture will thicken significantly as the seeds absorb the liquid.

Place the Greek yogurt and honey in a medium bowl and stir until smooth. Add the berries and fold gently with a spatula to keep the raspberries intact.

To assemble, get 4 large wine glasses or 1½-cup glass storage tubs. In each glass, place ½ cup of the yogurt mixture. Spoon ¼ cup of the chia pudding on top and spread evenly. Add another ¼ cup of the yogurt mixture on top, spread evenly, then dollop 2 tbsp of chia pudding on top. Spoon any remaining chia pudding evenly over the four glasses. Garnish each with a reserved raspberry and a mint sprig and serve.

Store assembled parfaits covered in the refrigerator for up to four days.

Serves: 4 | Serving Size: About 1¼ cups parfait

Nutrition (per serving): Calories: 264; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 103mg; Carbohydrate: 32g; Dietary Fiber: 11g; Sugar: 17g; Protein: 17g

Nutrition Bonus: Vitamin D: 8%; Calcium: 44%; Iron: 13%; Potassium: 384mg; Vitamin C: 20%

Originally published October 1, 2020; Updated February 2026

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Farrotto — farro cooked low and slow until rich and creamy — gets a hearty, nourishing upgrade in this slow cooker bowl. Tender farro simmers in savory chicken stock until thick and satisfying, then gets topped with wilted kale, savory turkey sausage, and a handful of crunchy walnuts. It’s the kind of wholesome, filling bowl that works equally well for lunch or dinner, and reheats beautifully for easy meal prep throughout the week

Active time: 10 minutes | Total time: 2 hours, 10 minutes

Slow Cooker Kale and Sausage Farrotto Bowl

Ingredients

• 1 1/2 cups farro (semi-pearled)
• 4 cups low-sodium chicken stock
• 2 cups kale, roughly chopped
• Cooking spray
• 4 Italian turkey sausage links
• 4 tbsp walnuts

Directions

Place the farro and chicken stock in a slow cooker and stir to combine. Cover and cook on low for 4 hours or on high for 2 hours, until the farro is tender and creamy.

Uncover and stir in the kale. Cover and cook for 10 minutes more, or until the greens are wilted.

Meanwhile, heat a large nonstick skillet over medium heat and coat with cooking spray. Add the sausage links and cook, turning occasionally, for 8–10 minutes or until cooked through to an internal temperature of 165°F. Transfer to a cutting board and slice into rounds.

Divide the farrotto among four bowls and top each with the sliced sausage and walnuts. Serve immediately.

Serves: 4 | Serving Size: 1 cup of farrotto, topped with 1 tbsp walnuts plus a link of sausage

Nutrition (per serving): Calories: 514; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 4g; Cholesterol: 55mg; Sodium: 747mg; Carbohydrate: 62g; Dietary Fiber: 9g; Sugar: 1g; Protein: 29g

Nutrition Bonus: Calcium: 19%; Iron: 29%; Potassium: 412mg; Vitamin C: 20%

Originally published: January 24, 2021; Updated May 2026

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Saucy, savory and messy, these sloppy Joe sandwiches are vegan, but they contain 20 grams of protein thanks to a vegan chickpea-lentil filling instead of ground beef. These are served on whole grain buns, but you can also serve the filling in tacos or on quinoa for a nutritious bowl meal.

The fiber and protein in this recipe helps keep you full, so give this one a try for meal prep for lunch and you may not feel the need to snack throughout the afternoon.

Active time: 15 minutes | Total time: 25 minutes

Vegan Sloppy Janes

Ingredients

• 1 tbsp olive oil
• 1/2 yellow onion, finely diced
• 1/2 cup green or red bell pepper, finely diced
• 1 8-oz. can no salt added tomato sauce
• 2 tbsp Dijon mustard
• 1 tbsp honey (or maple syrup)
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/8 tsp cayenne
• 3 tbsp water
• 1 15.5-oz. (455g) can low-sodium garbanzo beans, rinsed and drained
• 1 1/2 cup (297g) cooked lentils or canned, rinsed and drained brown lentils
• 4 whole-wheat hamburger buns, toasted
• 4 romaine lettuce leaves

Directions

Heat the olive oil in a large saute pan over medium heat. Add the onions and peppers and saute, stirring occasionally, until tender, about 4 minutes. Add the tomato sauce, mustard, honey, garlic powder, salt, cayenne pepper and 3 tbsp of water. Stir to combine.

Add the garbanzo beans and lentils. Reduce heat to low, cover, and simmer for 10 minutes. Using a potato masher, mash about half of the garbanzo beans. Serve on toasted buns. topped with lettuce.

Tip: To cook lentils from dried, put 1 cup lentils in a medium saucepan. Cover with cold water by 2 inches. Add 1 bay leaf and bring to a simmer over high heat. Cover, reduce heat to low, and simmer until tender, 20–30 minutes, depending on the age of the lentils. Drain. Makes about 3 cups.

Serves: 4 | Serving Size: heaping cup bean mixture, 1 bun

Nutrition (per serving): Calories: 404; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 806mg; Carbohydrate: 64g; Dietary Fiber: 16g; Sugar: 15g; Protein: 20g

Nutrition Bonus: Calcium: 18%; Iron: 34%; Potassium: 835 mg; Vitamin A: 8%; Vitamin C: 35%

Originally published February 9, 2021; Updated February 2026

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