Chicken breast with basil, mozzarella cheese, tomatoes & crunchy herbed bread crumbles. Serving Size – 1 chicken breast; Cal – 220; Fat – 5g; Fiber – 1g; Carbs – 9g; Sodium – 530mg; Sugar – 2g; Protein – 36g

Chicken breast layers on rice pilaf with Caribbean sauce. Serving size – 1 chicken breast with 1/2 cup rice; Cal – 330; Fat – 12 g; Fiber – 2 g; Carbs – 29 g; Sodium – 250 mg; Sugar – 14 g; Protein – 28 g

One dish meal filled with diced chicken, beans, carrots, tomatoes, corn & mild green chilis. Serving size – 1 cup; Cal – 120; Fat – 1.5g; Fiber – 8g; Carbs – 25g; Sodium – 570mg; Sugar – 4g; Protein – 10g

Rich salmon fillets with flavors of lemon and dill with lemon rice. Serving size – 1 fillet with 1/2 cup of rice; Cal – 240; Fat – 4.5g; Fiber – 0g; Carbs – 23g; Sodium – 140mg; Sugar – 0g; Protein – 36g

Salmon fillets with tangy, sweet sauce flavored with orange juice, ginger & hone. Serving size – 1 fillet; Cal – 180; Fat – 5g; Fiber – 0g; Carbs – 9g; Sodium – 55mg; Sugar – 8g; Protein – 23g

Taco soup chock full of beef, pintos, black beans, corn & Mexican herbs & spices. Serving size – 1 cup; Cal – 180; Fat – 11g; Fiber – 8g; Carbs – 30g; Sodium – 920mg; Sugar – 6g; Protein – 16g

So tender – it falls apart. Gravy, diced onions and seasonings are a perfect with the mix potatoes. Pot roast can be cooked on stove top or in a slow cooker. Serving Size: 5ozs plus potatoes; Cal – 240; Fat – 7g; Fiber – 2g; Carbs – 17g; Sodium – 380mg; Sugar – 2g; Protein – 21g

Yummy flavors of chicken nachos in a fun festive casserole. Cal – 200; Fat – 7g; Fiber – 1g; Carbs – 6g; Sodium – 400mg; Sugar – 1g; Protein – 15g

Chicken topped with crunchy bread crumbs, and served with a creamy white sauce flavored with savory sage. Serving size – 1 chicken breast; Cal – 290; Fat – 9g; Fiber – 2g; Carbs – 17g; Sodium – 510mg; Sugar – 3g; Protein – 35g

Serving size – one 6 oz pork with sauce. Cal – 130; Fat – 4.5g; Fiber – 1g; Carbs – 4g; Sodium – 230mg; Sugar – 2g; Protein – 15g

Raspberries and rosemary blended with BBQ sauce creating a delicious glaze. Serving size – 1 pork chop; Cal – 320; Fat – 6g; Fiber – 1g; Carbs – 37g; Sugar – 25g; Protein – 25g

Ground beef, tender macaroni & tomato sauce. Serving size – 1 cup; Cal – 290; Fat – 8g; Carbs – 38g; Sodium – 390mg; Sugar – 7g; Protein – 16g

Green bell peppers stuffed with meatloaf, surrounded by spaghetti sauce. Serving size – 1 stuffed pepper; Cal – 230; Fat – 8g; Fiber – 4g; Carbs – 19g; Sodium – 560mg; Sugar – 8g; Protein – 19g

This Pork Loin is rubbed with Italian seasonings, minced garlic, basil and green onions. Serving Size: 4 oz; Cal: 190; Fat: 10g; Fiber: 0g; Carbs: 2g; Protein: 22g; Sodium: 410mg

Chicken breasts are basted with a lemon balsamic vinegar sauce and served with rice. Serving Size: 1 Breast w/ 1/2 cup; Cal: 310; Fat: 8g; Carbs: 26g; Fiber: 0g; Protein: 27g