The Best High-Protein, Low-Carb, Sugar Free DASH Recipes

Trying to follow the DASH diet while keeping carbs low and sugar out can feel like a juggling act. This recipe pack makes it simple, with High-Protein, Low-Carb, Sugar Free DASH Recipes that still taste like real food.

DASH stands for Dietary Approaches to Stop Hypertension. In plain terms, it’s a heart-healthy way of eating that focuses on lower sodium, more fruits and veggies, lean proteins, and mostly whole foods. Here, “high-protein, low-carb, sugar free” means no added sugar, choosing naturally low-sugar foods, limiting refined grains, and leaning on protein and fiber to keep you full.

You’ll get a big set of recipes with ingredients, exact measurements, step-by-step directions, plus macro estimates when possible (protein, carbs, fat, and calories). Keep in mind, macros are estimates and can change based on the brands you use and how you measure.

Quick safety note: if you have diabetes, kidney disease, or you take blood pressure meds, check with your clinician before making big diet changes.

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How to make DASH work for high protein, low carb, and no added sugar

DASH already points you toward heart-friendly basics (lean protein, lots of produce, less sodium). The trick is making it high-protein and lower carb without leaning on sugary sauces or big grain portions. Think of your plate like a simple blueprint: protein first, veggies next, then add carbs only if they fit your target.

What to eat more of: fish, poultry, eggs, plain Greek yogurt, tofu, beans (in measured portions), nuts, seeds, and non-starchy veggies. What to limit: sugary sauces, fruit juice, sweetened yogurt, breaded foods, and large servings of grains.

A quick note for this recipe pack: some recipes use higher-carb foods like oats, quinoa, barley, rice, sweet potato, and fruit. They stay “lower carb” by using smaller portions, and you’ll see easy swaps (cauliflower rice, extra veggies, lettuce wraps) when you want to drop carbs further.

Quick rules of thumb for building a plate

Use this as a fast mental checklist when you’re plating meals at home or ordering out. It keeps carbs and added sugar in check while still feeling like real food.

1 palm protein: chicken, turkey, fish, eggs, tofu, tuna, salmon, or plain Greek yogurt (protein anchors the meal).
2 fists non-starchy veggies: salads, broccoli, peppers, zucchini, green beans, mushrooms, cauliflower, or frozen veg mixes.
1 thumb healthy fat: olive oil, avocado, nuts, seeds, or a small handful of olives (helps with fullness).
Optional 1 cupped hand higher-carb food based on your carb target: quinoa, oats, beans, fruit, sweet potato, brown rice, or barley.
Protein-first plates: eat the protein and veggies first, then decide if you still want the carb portion.
Sugar-free sauce ideas: mustard, salsa, hot sauce, and quick dips made from plain Greek yogurt (add lemon, garlic, dill, or curry powder).

Ingredient shortcuts that keep carbs and sugar down

Stocking a few basics makes “no added sugar” much easier on busy nights, and it helps with DASH-friendly sodium goals too.

Keep these on hand: low-sodium broth, crushed tomatoes (no sugar added), vinegar, lemons and limes, garlic, frozen veggies, canned tuna or salmon, plain Greek yogurt, eggs, riced cauliflower, lettuce leaves, and spices like smoked paprika, cumin, and curry powder.

For sodium, look for no-salt-added canned goods when you can, and rinse beans before using them. Bright flavors like citrus and vinegar can replace a lot of salt, and spice blends work well as long as they don’t sneak in sugar.

Read labels closely on common “healthy-looking” items. Hidden sugar shows up fast in ketchup, teriyaki, and many salad dressings. When in doubt, go simple: olive oil plus vinegar, salsa, mustard, or a yogurt-based sauce.

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Breakfast and snack recipes that keep you full

If mornings make you snacky by 10 a.m., it usually means breakfast was light on protein, fiber, or healthy fat. The recipes below stick to DASH-friendly basics, keep portions tight on higher-carb foods, and skip added sweeteners (use stevia or monk fruit if you want extra sweetness). Each one is built to feel steady, like a slow-burning log on a fire, not kindling.

Overnight Oatmeal (protein-boosted, lower-carb portion)

Creamy overnight oats with Greek yogurt and chia, sized right so it satisfies without a carb overload.

Ingredients

Rolled oats, 1/4 cup (20 g)
Chia seeds, 1 tbsp (12 g)
Plain Greek yogurt (0% or 2%), 1/2 cup (120 g)
Unsweetened almond milk, 1/3 cup (80 ml)
Vanilla extract, 1/4 tsp
Cinnamon, 1/2 tsp
Salt, 1 pinch
Optional berries, 2 tbsp (20 g)
Optional stevia or monk fruit, to taste

Directions

Mix oats, chia, yogurt, almond milk, vanilla, cinnamon, and salt in a jar.
Cover and chill overnight (or at least 4 hours).
In the morning, stir and add a splash of almond milk if it’s too thick.
Add berries and sweetener (if using).

Macros (est.) per serving: 260 calories, 22 g protein, 14 g net carbs, 10 g fat.

Breakfast Sweet Potatoes (higher-protein, smaller sweet potato)

A smaller sweet potato gets stuffed with fluffy eggs and spinach for a hearty, fork-and-knife breakfast.

Ingredients

Cooked sweet potato, 1 small (150 g)
Eggs, 1 large
Egg whites, 1/2 cup (120 g)
Spinach, 1 cup (30 g)
Olive oil, 1 tsp
Salsa (no sugar added), 2 tbsp (30 g)
Salt, 1/8 tsp
Black pepper, 1/8 tsp
Optional feta, 1 tbsp (7 g)

Directions

Heat the cooked sweet potato until hot, then split it open.
Sauté spinach in olive oil, then scramble in egg and egg whites.
Stuff eggs into the potato.
Top with salsa (and feta if using).

Macros (est.) per serving: 330 calories, 28 g protein, 28 g net carbs, 11 g fat.

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Asparagus Omelet Tortilla Wrap (egg wrap, not flour)

A thin omelet works like a tortilla, holding cheesy asparagus filling without flour.

Ingredients

Eggs, 1 large
Egg whites, 1/2 cup (120 g)
Asparagus, chopped, 1 cup (120 g)
Onion, diced, 2 tbsp (20 g)
Olive oil spray, 2 sprays
Part-skim mozzarella, 2 tbsp (14 g)
Salt, 1/8 tsp
Black pepper, 1/8 tsp
Optional hot sauce, 1 tsp

Directions

Cook asparagus and onion in a nonstick pan with olive oil spray until tender.
Pour in eggs and whites, then cook into a thin omelet.
Add mozzarella and asparagus mixture, then roll like a wrap.
Finish with hot sauce if you want heat.

Macros (est.) per serving: 240 calories, 27 g protein, 4 g net carbs, 12 g fat.

Black Bean & White Cheddar Frittata (low-carb portion, high protein)

A small scoop of beans adds fiber, and the eggs do the heavy lifting on fullness.

Ingredients

Eggs, 2 large
Egg whites, 1/2 cup (120 g)
Black beans, rinsed, 1/4 cup (45 g)
White cheddar, shredded, 1 oz (28 g)
Bell pepper, diced, 1/3 cup (50 g)
Scallions, sliced, 2 tbsp (12 g)
Cumin, 1/2 tsp
Olive oil, 1 tsp
Salt, 1/8 tsp
Black pepper, 1/8 tsp

Directions

Sauté bell pepper and scallions in olive oil for 3 to 4 minutes.
Whisk eggs, whites, cumin, salt, and pepper, then pour into the pan.
Sprinkle beans and cheddar on top.
Cover and cook on low until set (or bake at 375°F for 10 to 12 minutes).

Macros (est.) per serving: 370 calories, 36 g protein, 13 g net carbs, 19 g fat.

Spicy Almonds (smart snack for DASH)

Crunchy, smoky almonds you can portion fast for a steady, satisfying snack.

Ingredients

Raw almonds, 1 cup (140 g)
Olive oil, 1 tsp
Smoked paprika, 1 tsp
Cayenne, 1/8 tsp
Garlic powder, 1/2 tsp
Cumin, 1/2 tsp
Salt (light), 1/8 tsp
Black pepper, 1/4 tsp

Directions

Heat oven to 325°F.
Toss almonds with olive oil and spices.
Roast 10 to 12 minutes, then stir once halfway through.
Cool fully, then portion.

Macros (est.) per 1/4 cup: 205 calories, 7 g protein, 3 g net carbs, 18 g fat.

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Fruit & Almond Bites (without added sweeteners, portion-controlled)

Soft, chewy bites that taste like dessert but act like a snack.

Ingredients

Almond flour, 1/2 cup (56 g)
Almonds, chopped, 2 tbsp (14 g)
Unsweetened shredded coconut, 2 tbsp (10 g)
Natural almond butter or peanut butter, 3 tbsp (48 g)
Ground flaxseed, 1 tbsp (7 g)
Vanilla extract, 1/2 tsp
Cinnamon, 1/2 tsp
Salt, 1 pinch
Finely diced strawberries (or crushed freeze-dried berries), 1/4 cup (40 g)
Optional monk fruit, to taste

Directions

Mix all ingredients until a thick dough forms.
Roll into 10 small balls.
Chill 20 minutes to firm up.

Macros (est.) per 2 bites (1/5 batch): 210 calories, 7 g protein, 4 g net carbs, 18 g fat.

Almond-Chai Granola (low-sugar, lower-carb serving)

A crunchy, spiced topping for yogurt that still works as a stand-alone snack.

Ingredients

Sliced almonds, 1/2 cup (50 g)
Pecans, chopped, 1/3 cup (35 g)
Pumpkin seeds, 1/4 cup (30 g)
Chia seeds, 1 tbsp (12 g)
Unsweetened coconut flakes, 1/4 cup (15 g)
Egg white, 1 large
Avocado oil or olive oil, 1 tbsp
Cinnamon, 1 tsp
Ginger, 1/2 tsp
Cardamom, 1/4 tsp
Cloves, 1 pinch
Vanilla extract, 1/2 tsp
Salt, 1 pinch
Optional monk fruit, to taste

Directions

Heat oven to 300°F and line a sheet pan.
Mix everything until evenly coated.
Bake 18 to 22 minutes, stirring once.
Cool completely to crisp, then portion.

Macros (est.) per 1/4 cup: 230 calories, 7 g protein, 4 g net carbs, 21 g fat.

Whole Grain Banana Pancakes (lower-carb twist and small serving)

This is the higher-carb pick, but the portion is small and the protein stays strong.

Ingredients

Egg, 1 large
Egg whites, 1/4 cup (60 g)
Mashed banana, 1/4 cup (60 g)
Oat flour or whole wheat flour, 2 tbsp (15 g)
Baking powder, 1/2 tsp
Cinnamon, 1/2 tsp
Salt, 1 pinch
Cooking spray, 2 sprays
Plain Greek yogurt (topping), 1/3 cup (80 g)
Optional berries, 2 tbsp (20 g)

Directions

Whisk egg, egg whites, banana, flour, baking powder, cinnamon, and salt.
Cook 3 to 4 small pancakes in a sprayed nonstick pan.
Top with yogurt and berries (if using).

Macros (est.) per serving: 290 calories, 26 g protein, 22 g net carbs, 7 g fat. (Higher-carb option, keep it to this serving size.)

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Raspberry Peach Puff Pancake (sheet-pan style, without added sweeteners)

An oven-baked pancake that slices clean, great for meal prep.

Ingredients

Eggs, 2 large
Egg whites, 1/2 cup (120 g)
Unsweetened almond milk, 1/2 cup (120 ml)
Almond flour, 1/4 cup (28 g)
Vanilla extract, 1/2 tsp
Cinnamon, 1/2 tsp
Salt, 1 pinch
Raspberries, 1/2 cup (60 g)
Peaches, sliced, 1/2 cup (75 g)
Butter or olive oil (for pan), 1 tsp
Optional monk fruit, to taste

Directions

Heat oven to 400°F and grease a small baking dish with butter or oil.
Whisk eggs, whites, almond milk, almond flour, vanilla, cinnamon, salt, and sweetener (if using).
Pour into dish, scatter fruit over top.
Bake 18 to 22 minutes, cool, then slice.

Macros (est.) per 1/4 pan: 190 calories, 16 g protein, 9 g net carbs, 10 g fat.

Mango Rice Pudding (protein-style, smaller rice portion)

Creamy rice pudding vibes, but with yogurt and chia to keep it more filling (best as a small treat).

Ingredients

Cooked brown rice, 1/3 cup (55 g)
Unsweetened almond milk, 1/2 cup (120 ml)
Plain Greek yogurt, 1/2 cup (120 g)
Chia seeds, 1 tbsp (12 g)
Vanilla extract, 1/4 tsp
Cinnamon, 1/2 tsp
Salt, 1 pinch
Diced mango, 1/4 cup (40 g)
Lime zest, 1/4 tsp

Directions

Warm rice with almond milk, vanilla, cinnamon, and salt until steamy.
Cool 10 minutes, then stir in yogurt and chia.
Chill 30 minutes to thicken.
Top with mango and lime zest.

Macros (est.) per serving: 270 calories, 20 g protein, 27 g net carbs, 6 g fat. (Higher-carb, works best as a small dessert.)

Peach Tart (lighter, without added sweeteners)

A simple almond crust with a creamy filling and fresh peaches.

Ingredients

Almond flour, 3/4 cup (84 g)
Egg, 1 large
Butter or coconut oil, melted, 1 tbsp (14 g)
Vanilla extract, 1/2 tsp
Salt, 1 pinch
Plain Greek yogurt or reduced-fat ricotta, 1/2 cup (120 g)
Peaches, thinly sliced, 1 cup (150 g)
Cinnamon, 1/2 tsp
Optional monk fruit, to taste

Directions

Heat oven to 350°F and grease a small tart pan.
Mix almond flour, egg, butter, vanilla, and salt, then press into the pan.
Bake 10 to 12 minutes, cool completely.
Mix yogurt (or ricotta) with cinnamon and sweetener (if using), spread in crust, top with peaches, then chill 30 minutes.

Macros (est.) per 1/6 tart: 170 calories, 9 g protein, 7 g net carbs, 11 g fat.

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Big salads, soups, and dips that hit protein goals fast

When you need a meal that feels big but still fits high-protein, low-carb, sugar-free DASH goals, salads, soups, and dips do the job. The trick is simple: start with a strong protein, keep fruit and grains measured, and use dressings and sauces built from vinegar, citrus, mustard, and Greek yogurt.

Strawberry-Blue Cheese Steak Salad (restaurant flavor, better macros)

Ingredients

Flank steak or sirloin, 6 oz (170 g)
Mixed greens, 4 cups (120 g)
Strawberries, sliced, 1/2 cup (75 g)
Cucumber, sliced, 1/2 cup (50 g)
Red onion, thin-sliced, 2 tbsp (20 g)
Blue cheese, crumbled, 1 oz (28 g)
Walnuts, chopped, 1 tbsp (7 g)
Olive oil, 1 tbsp (14 g)
Balsamic vinegar (no added sugar), 1 tbsp (15 ml)
Dijon mustard, 1 tsp (5 g)
Salt, 1/8 tsp; black pepper, 1/4 tsp

Directions

Season steak with salt and pepper, sear 3 to 4 minutes per side, then rest 5 minutes.
Add greens, strawberries, cucumber, and onion to a bowl.
Whisk olive oil, balsamic, and Dijon, then toss with salad.
Slice steak, top salad, finish with blue cheese and walnuts.

Macros (est.) per serving: 680 calories, 53 g protein, 16 g net carbs, 46 g fat.

Shrimp & Nectarine Salad (sweet-savory, still low sugar)

Ingredients

Peeled shrimp, 8 oz (225 g)
Mixed greens, 4 cups (120 g)
Nectarine, sliced, 1/2 medium (70 g)
Avocado, sliced, 1/4 medium (50 g)
Cucumber, sliced, 1/2 cup (50 g)
Feta, crumbled, 1 oz (28 g)
Olive oil, 1 tbsp (14 g)
Lemon juice, 1 tbsp (15 ml)
Garlic, minced, 1 clove
Chili flakes, 1/4 tsp
Salt, 1/8 tsp; black pepper, 1/4 tsp

Directions

Sauté shrimp with a pinch of salt and pepper until pink, 3 to 4 minutes.
Cool shrimp 3 minutes so greens don’t wilt.
Build salad with greens, nectarine, avocado, cucumber, and feta.
Whisk olive oil, lemon, garlic, and chili flakes, drizzle on top.

Macros (est.) per serving: 520 calories, 45 g protein, 14 g net carbs, 31 g fat.

Thai-Style Cobb Salad (high protein, bold dressing)

Ingredients

Cooked chicken breast, chopped, 6 oz (170 g)
Hard-boiled eggs, 2 large
Lean bacon, cooked, 2 slices (about 30 g)
Romaine, chopped, 3 cups (140 g)
Cabbage, shredded, 1 cup (70 g)
Cucumber, chopped, 1/2 cup (50 g)
Shelled edamame, 1/3 cup (50 g)
Cilantro, 2 tbsp (6 g)

Dressing

Lime juice, 2 tbsp (30 ml)
Fish sauce, 1 tsp (5 ml)
Peanut butter (no sugar), 1 tbsp (16 g)
Rice vinegar, 1 tbsp (15 ml)
Ginger, grated, 1 tsp
Garlic, minced, 1 clove
Water, 1 to 2 tbsp (to thin)
Optional sugar-free sriracha, 1 tsp

Directions

Prep chicken, eggs, bacon, and veggies.
Whisk dressing until smooth, add water to loosen.
Assemble salad, then drizzle dressing right before eating.

Macros (est.) per serving: 720 calories, 68 g protein, 18 g net carbs, 39 g fat.
Sodium note: Fish sauce and bacon add salt, keep added salt light, choose low-sodium bacon when possible.

Grilled Southwestern Steak Salad (fiber plus protein)

Ingredients

Skirt steak or sirloin, 6 oz (170 g)
Romaine, chopped, 3 cups (140 g)
Cherry tomatoes, 1/2 cup (85 g)
Bell pepper, sliced, 1/2 cup (75 g)
Corn (optional), 2 tbsp (20 g)
Black beans, rinsed, 1/4 cup (45 g)
Pepitas, 1 tbsp (10 g)
Avocado, 1/4 medium (50 g)
Lime juice, 1 tbsp (15 ml)
Olive oil, 2 tsp (10 g)
Cumin, 1/2 tsp; chili powder, 1/2 tsp; garlic, 1 clove
Salt, 1/8 tsp; black pepper, 1/4 tsp

Directions

Season and grill steak to your liking, rest 5 minutes.
Build salad with romaine and toppings.
Whisk lime juice, olive oil, and spices, then toss.
Slice steak and add on top.

Macros (est.) per serving: 650 calories, 52 g protein, 24 g net carbs, 38 g fat.

Southwest Shredded Pork Salad (meal prep friendly)

Ingredients

Cooked shredded pork (roast or loin), 6 oz (170 g)
Shredded lettuce, 3 cups (120 g)
Pico de gallo (no sugar), 1/2 cup (120 g)
Radishes, sliced, 1/2 cup (60 g)
Jalapeño (optional), 1 tbsp (10 g)
Plain Greek yogurt, 1/3 cup (80 g)
Lime juice, 1 tbsp (15 ml)
Cumin, 1/2 tsp; garlic powder, 1/2 tsp
Salt, 1/8 tsp; black pepper, 1/4 tsp

Directions

Stir yogurt, lime, cumin, garlic powder, salt, and pepper.
Assemble lettuce, pico, radishes, and jalapeño.
Warm pork if you want, then pile on top.
Drizzle yogurt sauce right before eating.

Macros (est.) per serving: 520 calories, 60 g protein, 12 g net carbs, 24 g fat.

Edamame Salad with Sesame Ginger Dressing (plant protein option)

Ingredients

Shelled edamame (thawed), 1 cup (155 g)
Shredded cabbage, 2 cups (140 g)
Carrots, shredded, 1/4 cup (25 g)
Scallions, sliced, 2 tbsp (12 g)
Cucumber, chopped, 1/2 cup (50 g)
Sesame seeds, 2 tsp (6 g)

Dressing

Rice vinegar, 1 1/2 tbsp (22 ml)
Toasted sesame oil, 1 tsp (5 g)
Ginger, grated, 1 tsp
Low-sodium soy sauce or tamari, 1 tbsp (15 ml)
Lime juice, 1 tbsp (15 ml)
Optional monk fruit, 1 pinch
Chili flakes, 1/4 tsp

Directions

Whisk dressing until combined.
Toss cabbage, carrots, scallions, cucumber, and edamame.
Add dressing, top with sesame seeds, chill 10 minutes.

Macros (est.) per serving: 420 calories, 24 g protein, 24 g net carbs, 23 g fat.

Tomato Green Bean Soup (simple, low carb, DASH-friendly)

Ingredients

Olive oil, 2 tsp (10 g)
Onion, diced, 1/2 cup (80 g)
Garlic, minced, 2 cloves
Crushed tomatoes (no sugar added), 1 can (14.5 oz)
Low-sodium vegetable broth, 3 cups (720 ml)
Green beans, cut, 2 cups (250 g)
Zucchini (optional), diced, 1 cup (120 g)
Italian seasoning, 1 tsp
Salt, 1/8 tsp; black pepper, 1/4 tsp
Optional grated Parmesan, 1 tbsp (5 g)

Directions

Sauté onion in olive oil 4 minutes, add garlic 30 seconds.
Add tomatoes, broth, seasoning, and green beans, simmer 12 minutes.
Add zucchini (if using), simmer 5 minutes.
Season, top with Parmesan if wanted.

Macros (est.) per 1/2 pot (big bowl): 210 calories, 7 g protein, 22 g net carbs, 9 g fat.

Turkey and Vegetable Barley Soup (higher-carb soup with portion control)

Ingredients

Ground turkey (93% lean), 1 lb (454 g)
Olive oil, 1 tsp (5 g)
Onion, diced, 1 cup (160 g)
Carrots, diced, 1/2 cup (60 g)
Celery, diced, 1 cup (100 g)
Garlic, minced, 3 cloves
Low-sodium chicken broth, 6 cups (1.4 L)
Diced tomatoes (no sugar added), 1 can (14.5 oz)
Barley (dry), 1/3 cup (65 g)
Spinach, 2 cups (60 g)
Thyme, 1 tsp; bay leaf, 1
Salt, 1/4 tsp (optional); black pepper, 1/2 tsp

Directions

Brown turkey, drain if needed.
Sauté onion, carrots, celery, and garlic in olive oil 5 minutes.
Add broth, tomatoes, barley, thyme, and bay leaf, simmer 30 minutes.
Stir in spinach to wilt, adjust seasoning.

Macros (est.) per 1/6 pot: 260 calories, 24 g protein, 20 g net carbs, 9 g fat.
Lower-carb swap: Replace barley with 2 to 3 cups cauliflower rice, simmer 5 minutes.

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Cream of Asparagus Soup (creamy without heavy cream)

Ingredients

Asparagus, chopped, 1 lb (450 g)
Onion, diced, 1/2 cup (80 g)
Garlic, minced, 2 cloves
Olive oil, 2 tsp (10 g)
Low-sodium broth, 3 cups (720 ml)
Plain Greek yogurt (or blended cottage cheese), 1/2 cup (120 g)
Lemon juice, 1 tbsp (15 ml)
Salt, 1/8 tsp; black pepper, 1/4 tsp

Directions

Sauté onion and garlic in olive oil 4 minutes.
Add asparagus and broth, simmer 12 minutes.
Blend until smooth.
Temper yogurt with a spoon of hot soup, stir in with lemon, season.

Macros (est.) per 1/3 pot: 180 calories, 16 g protein, 12 g net carbs, 7 g fat.

White Bean Hummus (higher protein dip, measured portions)

Ingredients

Cannellini beans, rinsed and drained, 1 can (15 oz)
Tahini, 2 tbsp (30 g)
Lemon juice, 2 tbsp (30 ml)
Garlic, 1 clove
Cumin, 1/2 tsp
Olive oil, 1 tbsp (14 g)
Water, 2 to 4 tbsp (to thin)
Salt, 1/4 tsp; paprika, 1/2 tsp

Directions

Blend beans, tahini, lemon, garlic, cumin, olive oil, and salt.
Add water slowly until creamy.
Taste, adjust lemon and salt, finish with paprika.

Macros (est.) per 2 tbsp: 70 calories, 2 g protein, 7 g net carbs, 4 g fat.
Carbs are higher here, so portion size matters.

Skinny Quinoa Veggie Dip (party-friendly, lighter)

Ingredients

Cooked quinoa, 1/2 cup (90 g)
Plain Greek yogurt, 1 cup (240 g)
Cucumber, diced, 1/2 cup (75 g)
Bell pepper, diced, 1/2 cup (75 g)
Shredded carrot, 1/4 cup (25 g)
Spinach, chopped, 1 cup (30 g)
Lemon juice, 1 tbsp (15 ml)
Dill, 1 tbsp
Garlic powder, 1/2 tsp
Salt, 1/8 tsp; black pepper, 1/4 tsp

Directions

Stir everything until evenly mixed.
Chill 30 minutes so it thickens and tastes brighter.
Serve with sliced cucumbers, celery, or bell pepper strips.

Macros (est.) per 1/4 cup: 90 calories, 9 g protein, 8 g net carbs, 2 g fat.
Keep it to 1/4 cup if you’re watching carbs.

Quick meal prep notes (to make these even easier)

Salads: Store greens and wet toppings separately, add dressing at the last minute. Use wide containers so greens don’t get crushed (best within 2 to 3 days).
Soups: Cool fast, store in airtight containers, and keep 3 to 4 days in the fridge. Use low-sodium broth, salt at the end.
Dips: Keep 4 to 5 days chilled. Portion into small containers so you don’t “accidentally” eat half the bowl.

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Protein-packed dinners that stay low carb with simple swaps

Dinner gets a lot easier when you treat carbs like an add-on, not the base. These high-protein, low-carb, sugar-free DASH-friendly dinners use simple swaps (more veggies, smarter portions, and clean sauces) so you can keep sodium and sugar in check without eating “diet food”. Macros are estimates and will shift with brands and portions.

Turkey Medallions with Tomato Salad (fast skillet dinner)

Ingredients

Turkey tenderloin, 1 lb (450 g)
Olive oil, 2 tsp
Garlic powder, 1 tsp
Dried oregano, 1 tsp
Salt, 1/4 tsp; black pepper, 1/2 tsp
Cherry tomatoes, 2 cups (300 g)
Cucumber, 1 cup (150 g), chopped
Red onion, 1/4 cup (40 g), thin-sliced
Red wine vinegar, 1 tbsp
Basil, 2 tbsp, chopped
Optional feta, 1 oz (28 g)

Directions

Slice turkey into 1-inch medallions, season with garlic powder, oregano, salt, and pepper.
Sear in olive oil over medium-high heat, 3 to 4 minutes per side, until cooked through.
Toss tomatoes, cucumber, onion, vinegar, basil (and feta), serve with turkey.

Macros (est.) per serving (1/2 recipe, no feta): 360 calories, 48 g protein, 12 g net carbs, 14 g fat.

Pork Chops with Tomato Curry (cozy but light)

Ingredients

Boneless pork chops, 2 (6 oz each, 170 g)
Olive oil, 2 tsp
Onion, 1/2 cup (80 g), diced
Garlic, 2 cloves, minced
Curry powder, 2 tsp
Crushed tomatoes (no sugar added), 1 cup (240 g)
Low-sodium broth, 1/2 cup (120 ml)
Spinach, 3 cups (90 g)
Salt, 1/4 tsp; black pepper, 1/2 tsp
Optional plain Greek yogurt, 2 tbsp

Directions

Season pork with salt and pepper, sear in oil 3 to 4 minutes per side, set aside.
Sauté onion and garlic 3 minutes, stir in curry powder 30 seconds.
Add tomatoes and broth, simmer 5 minutes, return pork to finish, stir in spinach to wilt, top with yogurt if using.

Macros (est.) per serving: 430 calories, 46 g protein, 14 g net carbs, 20 g fat.

Chicken Marsala (lighter sauce, still rich)

Ingredients

Chicken breast cutlets, 12 oz (340 g)
Olive oil, 2 tsp
Mushrooms, 8 oz (225 g), sliced
Shallot, 2 tbsp (20 g), minced
Garlic, 2 cloves, minced
Dry marsala wine, 1/2 cup (120 ml)
Low-sodium chicken broth, 1/2 cup (120 ml)
Optional cornstarch, 1 tsp (mix with 1 tbsp water)
Parsley, 2 tbsp, chopped
Salt, 1/4 tsp; black pepper, 1/2 tsp

Directions

Season chicken, brown in oil 3 minutes per side, set aside.
Cook mushrooms, shallot, and garlic 5 minutes, then add marsala and broth, simmer 5 minutes.
Thicken with cornstarch slurry if wanted, return chicken to warm through, finish with parsley.

Serve with: cauliflower mash or sautéed greens.

Macros (est.) per serving: 390 calories, 48 g protein, 10 g net carbs, 14 g fat.

Sausage-Stuffed Zucchini (baked, high protein)

Ingredients

Medium zucchini, 2 (about 600 g)
Olive oil, 2 tsp
Onion, 1/3 cup (55 g), diced
Garlic, 2 cloves, minced
Turkey or chicken sausage (no added sugar), 10 oz (280 g)
Marinara (no sugar added), 1/2 cup (120 g)
Parmesan, 2 tbsp (10 g)
Italian seasoning, 1 tsp
Salt, 1/4 tsp; black pepper, 1/2 tsp

Directions

Heat oven to 400°F, halve zucchini, scoop centers, chop the scooped zucchini.
Cook onion, garlic, sausage, and chopped zucchini in oil, stir in marinara and seasoning.
Fill zucchini boats, top with Parmesan, bake 18 to 22 minutes.

Macros (est.) per serving (2 boats): 420 calories, 38 g protein, 14 g net carbs, 22 g fat.

Cabbage Roll Skillet (all the flavor, less work)

Ingredients

Lean ground turkey or beef, 1 lb (450 g)
Olive oil, 2 tsp
Onion, 1/2 cup (80 g), diced
Garlic, 3 cloves, minced
Chopped cabbage, 6 cups (450 g)
Crushed tomatoes (no sugar added), 1 cup (240 g)
Low-sodium broth, 1/2 cup (120 ml)
Paprika, 2 tsp
Salt, 1/2 tsp; black pepper, 1/2 tsp
Optional cauliflower rice, 2 cups (300 g)

Directions

Brown meat in oil, add onion and garlic, cook 3 minutes.
Add cabbage, tomatoes, broth, paprika, salt, and pepper, cover and simmer 12 to 15 minutes.
Stir in cauliflower rice for the last 3 to 4 minutes if using.

Macros (est.) per serving (1/4 skillet): 360 calories, 33 g protein, 14 g net carbs, 18 g fat.

Portobello Mushrooms Florentine (vegetarian main)

Ingredients

Portobello caps, 4
Olive oil, 2 tsp
Garlic, 2 cloves, minced
Spinach, 6 cups (180 g)
Part-skim ricotta, 1/2 cup (120 g)
Parmesan, 2 tbsp (10 g)
Nutmeg, 1 pinch
Salt, 1/4 tsp; black pepper, 1/2 tsp
Lemon zest, 1/2 tsp

Directions

Heat oven to 400°F, brush mushrooms with half the oil, roast 10 minutes.
Sauté garlic and spinach in remaining oil until wilted, cool 2 minutes.
Mix spinach with ricotta, Parmesan, nutmeg, salt, pepper, and zest, fill mushrooms, bake 8 to 10 minutes.

Macros (est.) per serving (2 stuffed caps): 290 calories, 18 g protein, 12 g net carbs, 18 g fat.

Spiced Salmon (weeknight staple)

Ingredients

Salmon fillets, 2 (6 oz each, 170 g)
Olive oil, 2 tsp
Smoked paprika, 1 tsp
Cumin, 1/2 tsp
Garlic powder, 1 tsp
Salt, 1/4 tsp; black pepper, 1/2 tsp
Lemon wedges, 4

Directions

Heat oven to 425°F (or preheat a skillet), rub salmon with oil and spices.
Bake 10 to 12 minutes (or pan-sear 3 to 4 minutes per side) until flaky.
Squeeze lemon over top before serving.

Macros (est.) per serving: 410 calories, 39 g protein, 0 g net carbs, 26 g fat.

Peppered Sole (light fish that still feels fancy)

Ingredients

Sole fillets, 12 oz (340 g)
Black pepper, 1 tsp
Salt, 1/4 tsp
Olive oil, 2 tsp
Lemon juice, 1 tbsp
Optional capers, 1 tbsp, drained
Parsley, 2 tbsp, chopped

Directions

Pat fish dry, season with salt and heavy pepper.
Pan-sear in olive oil over medium-high, 2 minutes per side.
Finish with lemon juice, capers, and parsley.

Macros (est.) per serving: 220 calories, 35 g protein, 1 g net carbs, 8 g fat.

Salmon with Horseradish Pistachio Crust (crunchy, heart healthy fats)

Ingredients

Salmon fillets, 2 (6 oz each, 170 g)
Prepared horseradish (no sugar), 1 tbsp
Dijon mustard, 1 tbsp
Crushed pistachios, 3 tbsp (25 g)
Lemon zest, 1 tsp
Olive oil, 1 tsp
Salt, 1/4 tsp; black pepper, 1/2 tsp

Directions

Heat oven to 425°F, place salmon on a lined pan, season lightly.
Mix horseradish, Dijon, pistachios, zest, and olive oil, press onto salmon.
Bake 10 to 12 minutes until cooked through.

Macros (est.) per serving: 520 calories, 42 g protein, 6 g net carbs, 36 g fat.

Citrus-Herb Pork Roast (hands-off, great for leftovers)

Ingredients

Pork loin roast, 2 lb (900 g)
Olive oil, 1 tbsp
Orange zest, 1 tsp
Lemon zest, 1 tsp
Lemon juice, 2 tbsp
Garlic, 4 cloves, minced
Rosemary, 1 tsp, chopped
Thyme, 1 tsp
Salt, 1 tsp; black pepper, 1 tsp

Directions

Heat oven to 400°F, mix oil, zests, lemon juice, garlic, herbs, salt, and pepper.
Rub roast all over, roast 35 to 50 minutes to 145°F internal temp.
Rest 10 minutes, then slice.

Leftover ideas: chop into a salad topper, or tuck into lettuce wraps with mustard and cucumber.

Macros (est.) per serving (6 oz cooked): 330 calories, 44 g protein, 1 g net carbs, 14 g fat.

Lentil Medley (plant protein side or main)

Ingredients

Cooked lentils, 1 cup (200 g)
Olive oil, 2 tsp
Bell pepper, 1/2 cup (75 g), diced
Cucumber, 1/2 cup (75 g), diced
Red onion, 2 tbsp (20 g), diced
Lemon juice, 2 tbsp
Parsley, 2 tbsp, chopped
Cumin, 1/2 tsp
Salt, 1/4 tsp; black pepper, 1/2 tsp
Optional feta, 1 oz (28 g)

Directions

Combine lentils, pepper, cucumber, and onion in a bowl.
Stir in olive oil, lemon juice, parsley, cumin, salt, and pepper.
Chill 15 minutes, add feta if using.

Macros (est.) per serving (1/2 recipe, no feta): 240 calories, 13 g protein, 28 g net carbs, 7 g fat. (Moderate carbs, keep portions smaller for low-carb plans.)

Warm Rice & Pintos Salad (higher-carb option with smart portions)

Ingredients

Cooked brown rice, 1/2 cup (90 g)
Cooked pinto beans, rinsed, 1/2 cup (85 g)
Olive oil, 2 tsp
Lime juice, 2 tbsp
Cilantro, 2 tbsp, chopped
Scallions, 2 tbsp (12 g), sliced
Diced tomatoes, 1/2 cup (90 g)
Cumin, 1/2 tsp
Salt, 1/4 tsp; black pepper, 1/2 tsp

Directions

Warm rice and beans until steamy.
Toss with olive oil, lime juice, cilantro, scallions, tomatoes, cumin, salt, and pepper.
Serve warm or room temp.

Low-carb swap: replace rice with cauliflower rice (same volume), warm 3 minutes.

Macros (est.) per serving: 360 calories, 13 g protein, 52 g net carbs, 11 g fat.

Quinoa Unstuffed Peppers (comfort bowl with a low-carb swap)

Ingredients

Lean ground turkey, 1 lb (450 g)
Olive oil, 2 tsp
Onion, 1/2 cup (80 g), diced
Bell peppers, 2 cups (300 g), chopped
Garlic, 3 cloves, minced
Diced tomatoes (no sugar added), 1 can (14.5 oz)
Cooked quinoa, 1 cup (185 g)
Oregano, 1 tsp
Salt, 1/2 tsp; black pepper, 1/2 tsp
Shredded mozzarella, 1/2 cup (56 g)

Directions

Brown turkey in oil, add onion, peppers, and garlic, cook 6 minutes.
Stir in tomatoes, quinoa, oregano, salt, and pepper, simmer 5 minutes.
Top with mozzarella, cover 2 minutes to melt.

Low-carb swap: use 1/2 cup quinoa plus 1 1/2 cups riced cauliflower.

Macros (est.) per serving (1/4 skillet): 430 calories, 38 g protein, 26 g net carbs, 18 g fat.

California Quinoa (bright side dish, easy to portion)

Ingredients

Cooked quinoa, 1 cup (185 g)
Cucumber, 1/2 cup (75 g), diced
Cherry tomatoes, 1/2 cup (85 g), halved
Avocado, 1/2 medium (100 g), diced
Lemon juice, 2 tbsp
Olive oil, 2 tsp
Cilantro, 2 tbsp, chopped
Salt, 1/4 tsp; black pepper, 1/2 tsp

Directions

Add quinoa, cucumber, tomatoes, and avocado to a bowl.
Toss with lemon juice, olive oil, cilantro, salt, and pepper.
Serve chilled or room temp.

Macros (est.) per serving (1/2 recipe): 360 calories, 8 g protein, 34 g net carbs, 22 g fat. (Portion tip: keep it to 1/2 cup to stay lower carb.)

Roasted Sweet Potato & Chickpea Pitas (lighter, still filling)

Ingredients

Sweet potato, peeled and cubed, 1 cup (160 g)
Canned chickpeas, rinsed, 1 cup (165 g)
Olive oil, 1 tbsp
Smoked paprika, 1 tsp
Cumin, 1/2 tsp
Salt, 1/2 tsp; black pepper, 1/2 tsp
Whole wheat pitas (small), 2
Shredded lettuce, 2 cups (80 g)
Plain Greek yogurt, 1/2 cup (120 g)
Lemon juice, 1 tbsp
Garlic, 1 clove, grated

Directions

Roast sweet potato and chickpeas with oil and spices at 425°F for 20 to 25 minutes.
Mix yogurt, lemon juice, garlic, and a pinch of salt.
Fill pitas with lettuce and warm filling, drizzle with sauce.

Low-carb option: use lettuce wraps instead of pita.

Macros (est.) per pita (1/2 recipe): 470 calories, 22 g protein, 62 g net carbs, 16 g fat.

Ricotta, Tomato & Corn Pasta (higher-carb dinner, better balance)

Ingredients

Whole wheat pasta (dry), 4 oz (115 g)
Olive oil, 2 tsp
Garlic, 2 cloves, minced
Cherry tomatoes, 2 cups (300 g)
Corn, 1/2 cup (80 g)
Part-skim ricotta, 3/4 cup (180 g)
Basil, 1/4 cup, torn
Salt, 1/2 tsp; black pepper, 1/2 tsp
Optional Parmesan, 2 tbsp (10 g)

Directions

Cook pasta until al dente, reserve 1/4 cup pasta water, drain.
Sauté garlic in oil 30 seconds, add tomatoes and corn, cook 4 to 5 minutes.
Toss pasta with ricotta, a splash of pasta water, tomato mixture, basil, salt, and pepper, top with Parmesan if using.

Low-carb swap: use zucchini noodles or spaghetti squash in place of pasta.

Macros (est.) per serving (1/2 recipe, no Parmesan): 520 calories, 25 g protein, 68 g net carbs, 16 g fat.

Tacos, wraps, and skewers that feel fun but still fit the plan

When you want something that feels like a treat, tacos, lettuce wraps, and skewers are hard to beat. You still get big flavor, plenty of protein, and lots of crunch, without relying on sugary sauces or heavy carbs. The key is simple: pick a lean protein, keep sauces yogurt or citrus-based, and use lettuce leaves (or a low-carb tortilla if it fits your day).

The Ultimate Fish Tacos (lettuce-wrap style)

Ingredients

Cod or tilapia, 12 oz (340 g)
Chili powder, 1 tsp
Cumin, 1/2 tsp
Garlic powder, 1/2 tsp
Lime juice, 2 tbsp
Olive oil, 2 tsp
Shredded cabbage, 2 cups (140 g)
Cilantro, 1/4 cup (10 g), chopped
Plain Greek yogurt, 1/2 cup (120 g)
Hot sauce (no sugar added), 1 to 2 tsp
Salt, 1/4 tsp; black pepper, 1/2 tsp
Romaine or butter lettuce leaves, 8 large

Directions

Pat fish dry, rub with spices, salt, pepper, lime juice, and oil.
Sear in a hot nonstick skillet, 3 to 4 minutes per side, flake.
Mix yogurt with hot sauce and a squeeze of lime.
Add fish, cabbage, cilantro, and sauce to lettuce leaves, fold and eat.

Macros (est.) per serving (1/2 recipe): 320 calories, 38 g protein, 8 g net carbs, 15 g fat.

Shrimp Lime Cilantro Skewers (grill or broil)

Ingredients

Shrimp, peeled and deveined, 1 lb (450 g)
Olive oil, 2 tsp
Lime juice, 2 tbsp
Lime zest, 1 tsp
Garlic, 2 cloves, minced
Cilantro, 1/4 cup (10 g), chopped
Chili flakes, 1/4 tsp
Salt, 1/4 tsp; black pepper, 1/2 tsp

Directions

Toss shrimp with everything, marinate 10 to 15 minutes.
Thread onto skewers (soaked if wooden).
Grill or broil 2 to 3 minutes per side, just until pink.
Finish with extra lime at the table.

Macros (est.) per serving (1/2 recipe): 250 calories, 46 g protein, 2 g net carbs, 6 g fat.

Peppered Tuna Kabobs (simple high-protein grilling)

Ingredients

Tuna steaks, 12 oz (340 g)
Olive oil, 2 tsp
Black pepper, 1 tsp
Salt, 1/4 tsp
Lemon juice, 1 tbsp
Cherry tomatoes, 1 cup (150 g)
Red onion, 1 cup (120 g), chunks
Zucchini, 2 cups (240 g), chunks

Directions

Cut tuna into 1 1/2-inch cubes, toss with oil, pepper, and salt.
Thread tuna and veggies onto skewers.
Sear on a hot grill or grill pan, 1 to 2 minutes per side.
Rest 2 minutes, then squeeze lemon over top.

Food safety note: Don’t soak fish in citrus for long; 10 minutes max keeps the texture firm.

Macros (est.) per serving (1/2 recipe): 330 calories, 46 g protein, 10 g net carbs, 11 g fat.

Sesame Chicken Veggie Wraps (crunchy, no sweet sauce)

Ingredients

Cooked chicken breast, sliced, 10 oz (280 g)
Shredded cabbage, 2 cups (140 g)
Shredded carrots, 1/3 cup (35 g)
Cucumber, matchsticks, 1 cup (120 g)
Scallions, 1/4 cup (25 g), sliced
Sesame seeds, 1 tbsp (9 g)
Romaine leaves, 10 large (or low-carb tortillas, 2)

Dressing

Rice vinegar, 2 tbsp
Toasted sesame oil, 1 tsp
Low-sodium tamari, 1 tbsp
Ginger, grated, 1 tsp
Garlic, 1 clove, grated
Optional sugar-free chili sauce, 1 tsp

Directions

Whisk dressing in a bowl.
Toss chicken and veggies with dressing, top with sesame seeds.
Spoon into romaine leaves, wrap tight, and serve.

Macros (est.) per serving (1/2 recipe, romaine): 300 calories, 42 g protein, 9 g net carbs, 10 g fat.

Cherry-Chicken Lettuce Wraps (sweet-tart without added sugar)

Ingredients

Ground chicken (93% lean), 1 lb (450 g)
Olive oil, 2 tsp
Garlic, 2 cloves, minced
Ginger, 2 tsp, grated
Cherries, chopped, 1/2 cup (75 g)
Rice vinegar, 1 tbsp
Low-sodium tamari, 1 tbsp
Water chestnuts (optional), 1/2 cup (75 g), chopped
Scallions, 1/4 cup (25 g), sliced
Lettuce cups, 10
Sesame seeds, 2 tsp (6 g)

Directions

Brown chicken in oil, 6 to 8 minutes, breaking it up.
Add garlic and ginger, cook 30 seconds.
Stir in cherries, vinegar, tamari, and water chestnuts, cook 2 minutes.
Spoon into lettuce cups, top with scallions and sesame.

Macros (est.) per serving (1/4 recipe): 310 calories, 26 g protein, 8 g net carbs, 19 g fat.
Portion tip: Keep cherries measured to stay low-carb.

Shrimp with Orzo and Feta (portion-controlled, easy swap)

Ingredients

Shrimp, peeled and deveined, 12 oz (340 g)
Cooked whole wheat orzo, 1/2 cup (about 90 g)
Cherry tomatoes, 1 cup (150 g), halved
Spinach, 4 cups (120 g)
Feta, 1 oz (28 g), crumbled
Olive oil, 2 tsp
Lemon juice, 2 tbsp
Garlic, 2 cloves, minced
Oregano, 1 tsp
Salt, 1/4 tsp; black pepper, 1/2 tsp

Directions

Sauté shrimp in oil with garlic, 3 to 4 minutes.
Add spinach to wilt, 1 minute.
Toss in orzo, tomatoes, lemon, oregano, then top with feta.

Macros (est.) per serving (1/2 recipe): 360 calories, 44 g protein, 18 g net carbs, 12 g fat.
Swap: Use 1 1/2 cups riced cauliflower instead of orzo.

Grilled Tilapia with Pineapple Salsa (tropical, still light)

Ingredients

Tilapia fillets, 12 oz (340 g)
Olive oil, 2 tsp
Chili powder, 1 tsp
Salt, 1/4 tsp; black pepper, 1/2 tsp
Pineapple, diced, 1/2 cup (80 g)
Red onion, 1/4 cup (40 g), diced
Jalapeño, 1 tbsp (10 g), minced
Cilantro, 1/4 cup (10 g), chopped
Lime juice, 2 tbsp

Directions

Rub fish with oil, chili powder, salt, and pepper.
Grill (or pan-sear) 3 to 4 minutes per side.
Mix pineapple, onion, jalapeño, cilantro, and lime.
Spoon salsa over fish and serve.

Macros (est.) per serving (1/2 recipe): 260 calories, 44 g protein, 9 g net carbs, 6 g fat.
Low-carb note: Keep pineapple to 1/4 cup per serving.

Shrimp and Corn Salad (summer side, measured carbs)

Ingredients

Cooked shrimp, 12 oz (340 g)
Corn, 1/2 cup (80 g)
Cherry tomatoes, 1 cup (150 g), halved
Cucumber, 1 1/2 cups (180 g), diced
Avocado, 1/2 medium (100 g), diced
Lime juice, 2 tbsp
Olive oil, 2 tsp
Cilantro, 1/4 cup (10 g), chopped
Salt, 1/4 tsp; black pepper, 1/2 tsp

Directions

Toss everything gently in a bowl.
Chill 15 minutes, then taste and adjust lime and salt.

Macros (est.) per serving (1/2 recipe): 380 calories, 42 g protein, 16 g net carbs, 16 g fat.
Lower-carb option: Swap corn for extra cucumber.

Asparagus with Horseradish Dip (quick side, protein dip)

Ingredients

Asparagus, 1 lb (450 g), trimmed
Olive oil spray, 6 sprays
Salt, 1/4 tsp; black pepper, 1/2 tsp
Plain Greek yogurt, 1/2 cup (120 g)
Prepared horseradish, 1 tbsp
Lemon juice, 1 tbsp
Dill (optional), 1 tsp, chopped

Directions

Roast asparagus at 425°F for 10 to 12 minutes, season after roasting.
Mix yogurt, horseradish, lemon, and dill.
Serve warm asparagus with dip on the side.

Macros (est.) per serving (1/4 recipe): 70 calories, 7 g protein, 4 g net carbs, 2 g fat.

Enjoy!

High-protein, low-carb, sugar-free DASH cooking works best when you keep it simple and repeatable. Pick 2 breakfasts, 2 lunches (salads or soups), and 3 dinners from this recipe pack, then run that lineup for a week. Next week, keep the same structure and change the flavors, swap herbs, switch lemon for lime, use a new spice blend, or rotate chicken, turkey, fish, and tofu.

Make your week easier by batch-cooking proteins (baked chicken, browned turkey, roasted salmon) and chopping veggies once. Keep sauces basic and sugar-free, think mustard, salsa, vinegar, citrus, and Greek yogurt, then adjust seasoning to taste while keeping sodium in check.

Portion the higher-carb items with care, oats, quinoa, barley, rice, sweet potato, and fruit can fit, but the serving size matters. When you want to go lower, use the swaps in the recipes (cauliflower rice, extra non-starchy veggies, lettuce wraps).

Macros are estimates, so use them as a guide, not a rulebook. Save this recipe list, start with 3 favorites, and track how you feel (energy, hunger, and blood pressure readings if you monitor). Consistency is the real win.