Brown Rice Bowl

4 oz. lean ground turkey 2Tbsp. salsa

2Tbsp. red onion, chopped 1 whole-grain hamburger bun or English muffin Green beans, steamed

Combine turkey, salsa and onion. Form into a burger and grill or broil until cooked through. Serve on bun or English muffin with green beans on the side.

Nutrition Breakdown: 301 calories 25 grams protein 24 grams carbohydrate 9 grams fat

5 grams fiber

  • For a 400-calorie meal: Add 1 slice of reduced-fat cheese to the burger.
  • For a 500-calorie meal: Add 1 slice of reduced-fat cheese to the burger and finish the meal with 1 cup of fruit salad.

1/2 cup cooked brown rice 2 oz. grilled chicken breast, diced 1/3 cup corn niblets 1/3 cup cooked peas

Combine rice with chicken, corn, and peas.

Nutrition Breakdown: 318 calories 25 grams protein 45 grams carbohydrate 3.5 grams fat 7 grams fiber

  • For a 400-calorie meal: Increase rice to 2/3 cup and increase chicken to 3 oz.
  • For a 500-calorie meal: Increase rice to 2/3 cup, increase chicken to 4 oz. and increase both corn and peas to 1/2 cup.
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