HEALTHY CHOICE RECIPES

Healthy meals for a healthy life.

round white ceramic plate
round white ceramic plate

Crispy Garlic Parmesan Chicken Wings Carbs: ~2g per serving

Ingredients (Serves 4):

  • 2 lbs chicken wings (0g carbs)

  • 1/4 cup grated Parmesan cheese (1g carbs)

  • 2 tablespoons olive oil (0g carbs)

  • 4 cloves garlic, minced (4g carbs)

  • 1 teaspoon paprika (1g carbs)

  • 1 teaspoon dried oregano (1g carbs)

  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 400°F (200°C).

  2. In a large bowl, toss the chicken wings with olive oil, garlic, paprika, oregano, salt, and pepper.

  3. Place the wings on a baking sheet lined with parchment paper.

  4. Bake for 35-40 minutes, turning halfway through, until crispy and golden brown.

  5. Remove the wings from the oven and sprinkle with grated Parmesan cheese.

  6. Serve hot, perfect for a satisfying low-carb appetizer or main dish.

Recipes for a Low-Carb Diet

A low-carb diet can be a fantastic way to shed excess weight and improve your overall health without feeling deprived. Here are six flavorful recipes that are low in carbs but high in taste and nutrition, making them perfect for anyone following a low-carb lifestyle.

Zucchini Lasagna Carbs: ~7g per serving

Ingredients (Serves 6):

  • 3 medium zucchinis, thinly sliced lengthwise (12g carbs)

  • 1 lb ground beef or turkey (0g carbs)

  • 1 cup marinara sauce (10g carbs)

  • 1 cup ricotta cheese (6g carbs)

  • 1 1/2 cups shredded mozzarella cheese (4g carbs)

  • 1/4 cup grated Parmesan cheese (1g carbs)

  • 2 cloves garlic, minced (2g carbs)

  • 1 tablespoon olive oil (0g carbs)

  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).

  2. In a large skillet, heat olive oil over medium heat. Add the garlic and sauté until fragrant.

  3. Add the ground beef or turkey, season with salt and pepper, and cook until browned.

  4. Stir in the marinara sauce and simmer for 5 minutes.

  5. In a 9x13 inch baking dish, layer the sliced zucchini, followed by the meat sauce, ricotta cheese, and shredded mozzarella cheese. Repeat the layers until all ingredients are used.

  6. Top with grated Parmesan cheese.

  7. Cover with foil and bake for 25 minutes, then remove the foil and bake for an additional 15 minutes, until the cheese is bubbly and golden.

  8. Let the lasagna rest for 10 minutes before slicing and serving. This dish is a delicious and hearty low-carb alternative to traditional lasagna.

Cauliflower Fried Rice: Carbs: ~6g per serving

Ingredients (Serves 4):

  • 1 medium head of cauliflower, grated into rice-sized pieces (12g carbs)

  • 2 large eggs, lightly beaten (2g carbs)

  • 1/2 cup peas and carrots, diced (10g carbs)

  • 2 tablespoons soy sauce or tamari (2g carbs)

  • 1 tablespoon sesame oil (0g carbs)

  • 2 green onions, sliced (2g carbs)

  • 2 cloves garlic, minced (2g carbs)

  • Salt and pepper to taste

Instructions:

  1. In a large skillet or wok, heat the sesame oil over medium heat.

  2. Add the garlic and sauté until fragrant, about 1 minute.

  3. Add the peas and carrots, and cook for 3-4 minutes until softened.

  4. Push the vegetables to the side and pour the beaten eggs into the skillet. Scramble the eggs until cooked, then mix with the vegetables.

  5. Add the grated cauliflower "rice" to the skillet and stir-fry for 5-7 minutes until tender.

  6. Stir in the soy sauce or tamari, green onions, salt, and pepper. Cook for another 2-3 minutes until well combined.

  7. Serve hot as a delicious, low-carb side dish or main meal.

RECIPES FOR AN INTERMITTENT FASTING DIET

Intermittent fasting (IF) focuses on when you eat rather than what you eat. During eating windows, people following an IF diet typically focus on nutrient-dense, balanced foods to maximize energy and support overall health..

Quinoa and Black Bean Stuffed Bell Peppers: Calories: ~350 per serving

Ingredients (Serves 4):

  • 4 large bell peppers, tops cut off and seeds removed (100 calories)

  • 1 cup cooked quinoa (220 calories)

  • 1 cup black beans, drained and rinsed (220 calories)

  • 1/2 cup corn kernels (60 calories)

  • 1/2 cup diced tomatoes (20 calories)

  • 1/4 cup shredded cheddar cheese (110 calories)

  • 1 tablespoon olive oil (120 calories)

  • 1 teaspoon cumin (5 calories)

  • 1 teaspoon chili powder (5 calories)

  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).

  2. In a large bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, olive oil, cumin, chili powder, salt, and pepper.

  3. Stuff each bell pepper with the quinoa mixture and place them in a baking dish.

  4. Cover the dish with foil and bake for 30 minutes.

  5. Remove the foil, sprinkle the stuffed peppers with shredded cheese, and bake for an additional 10 minutes until the cheese is melted and bubbly.

  6. These stuffed peppers are a satisfying and nutrient-packed meal, perfect for a balanced dinner.

Grilled Salmon with Steamed Asparagus: Calories: ~400 per serving

Ingredients (Serves 2):

  • 2 salmon fillets (6 oz each) (400 calories)

  • 1 bunch asparagus, trimmed (40 calories)

  • 2 tablespoons olive oil (240 calories)

  • 1 lemon, sliced (10 calories)

  • 2 cloves garlic, minced (10 calories)

  • Salt and pepper to taste

Instructions:

  1. Preheat the grill to medium-high heat.

  2. Rub the salmon fillets with 1 tablespoon of olive oil, garlic, salt, and pepper.

  3. Grill the salmon for 4-5 minutes per side, or until the fish flakes easily with a fork.

  4. While the salmon is grilling, steam the asparagus in a steamer basket over boiling water for 4-5 minutes until tender.

  5. Drizzle the steamed asparagus with the remaining tablespoon of olive oil and season with salt, pepper, and a squeeze of lemon juice.

  6. Serve the grilled salmon with the steamed asparagus and lemon slices on the side.

  7. This dish is rich in omega-3 fatty acids and packed with vitamins, making it a heart-healthy dinner option.

Ingredients (Serves 4):

  • 4 cod fillets (6 oz each) (0g carbs)

  • 2 tablespoons olive oil (0g carbs)

  • 2 tablespoons fresh lemon juice (2g carbs)

  • 2 cloves garlic, minced (2g carbs)

  • 1 tablespoon fresh dill, chopped (0g carbs)

  • 1 tablespoon fresh parsley, chopped (1g carbs)

  • Salt and pepper to taste

  • Lemon slices for garnish (optional, 1g carbs)

Instructions:

  1. Preheat the oven to 400°F (200°C).

  2. Place the cod fillets on a baking sheet lined with parchment paper.

  3. In a small bowl, mix together the olive oil, lemon juice, garlic, dill, parsley, salt, and pepper.

  4. Brush the mixture over the cod fillets, ensuring they are well-coated.

  5. Bake for 12-15 minutes or until the fish flakes easily with a fork.

  6. Serve the baked cod with lemon slices and a side of steamed vegetables for a light, low-carb dinner.

Baked Cod with Lemon and Herbs: Carbs: ~3g per serving
a close up of a plate of food with a fork
a close up of a plate of food with a fork

Recipes for a Plant Based Diet

Maintaining a calorie-counting diet doesn't mean sacrificing flavor or variety. Here are six delicious, easy-to-make recipes that are low in calories but high in taste and nutrition. These recipes will help you stay within your daily calorie goals while satisfying your taste buds.

Creamy Vegan Cauliflower Alfredo


Ingredients:

  • 1 medium cauliflower, cut into florets

  • 3 cloves garlic, minced

  • 1/2 cup unsweetened almond milk

  • 1/4 cup nutritional yeast

  • 2 tbsp olive oil

  • Salt and pepper to taste

  • 1/2 tsp nutmeg

  • 1/4 cup fresh parsley, chopped

  • 12 oz whole wheat or gluten-free pasta of your choice

Instructions:

  1. Cook the pasta according to package instructions, then drain and set aside.

  2. Steam the cauliflower until tender, about 10 minutes.

  3. In a blender, combine the steamed cauliflower, garlic, almond milk, nutritional yeast, olive oil, salt, pepper, and nutmeg. Blend until smooth and creamy.

  4. Toss the cooked pasta with the cauliflower Alfredo sauce until well coated.

  5. Serve topped with chopped parsley.

Spicy Chickpea and Spinach Stew

Ingredients:

  • 2 cans chickpeas, drained and rinsed

  • 1 onion, diced

  • 3 cloves garlic, minced

  • 1 can diced tomatoes

  • 4 cups fresh spinach

  • 1 tbsp olive oil

  • 1 tsp cumin

  • 1 tsp smoked paprika

  • 1/2 tsp cayenne pepper (adjust for spice level)

  • Salt and pepper to taste

  • 1/4 cup fresh cilantro, chopped

  • Lemon wedges (for serving)

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until soft and translucent.

  2. Stir in the cumin, smoked paprika, and cayenne pepper, and cook for another minute.

  3. Add the diced tomatoes and chickpeas, and bring to a simmer. Cook for 10 minutes, stirring occasionally.

  4. Stir in the spinach and cook until wilted, about 2-3 minutes.

  5. Season with salt and pepper, and garnish with cilantro.

  6. Serve with lemon wedges.

Sweet Potato and Black Bean Tacos

Ingredients:

  • 2 large sweet potatoes, peeled and diced

  • 1 can black beans, drained and rinsed

  • 1 tbsp olive oil

  • 1 tsp cumin

  • 1 tsp smoked paprika

  • Salt and pepper to taste

  • 8 small flour tortillas

  • 1/2 cup fresh salsa

  • 1/4 cup fresh cilantro, chopped

  • Dollop of Guacamole

  • Lime wedges (for serving)

Instructions:

  1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, cumin, smoked paprika, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes, until tender and slightly crispy.

  2. Warm the corn tortillas in a dry skillet over medium heat.

  3. Fill each tortilla with roasted sweet potatoes, black beans, salsa, avocado slices, and cilantro.

  4. Serve with lime wedges.