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Dinner Menu Serving Index
These healthy recipes are divided into servings (the squares) and the approximate cooking time for each recipe. This makes it easy to make substitutions in your meal plan.
Be sure to read the recipes in advance - some recipes may require overnight refrigeration or for other recipes to be made ahead, to be included in your chosen recipe. Planning is key to a healthy diet and to weight loss!
1 Serving Recipes | 2 Serving Recipes | 3 Serving Recipes | 4 Serving Recipes | 6 Serving Recipes | 8 Serving Recipes | 12 Serving Recipes
30
Minutes
Barbecue Chicken
Cumin Dusted Pork Chops
Meatball Hoagie
Mussels with White Wine Herbed Butter
Pepperoni Pizza
Philly Cheese Steak
Pita Bread Pepperoni Pizza (Pantry Meal)
Pizza with Dill Pesto and Potato
Pizza with Tomato, Basil, and Roasted Garlic
Portobello Burger
Shrimp Cocktail
Soft Corn Tacos
Over 60 Minutes
Over
60 Minutes
30
Minutes
Asian Beef with Broccoli
Asian Lettuce Wraps | Low Sodium Version
Asian Peanut Chicken with Noodles
Asian Turkey Burgers | Low Sodium Version
Asparagus Linguine
Bay Scallop Salad with Barley
Bay Scallop Salad with Grapefruit | Low Sodium Version
Bay Scallops with White Wine and Herbed Butter
Blue Cheese Crab and Fusilli Pasta | Coumadin-Safe Version
Braised Tuna with Ginger and Plum Sauce
Cajun Cheeseburgers
Calf's Liver with Onion and Apple
Chicken Leek Risotto | Low Sodium Version
Chicken Parmesan
Chicken with Tarragon Mustard Cream
Citrus Garlic Shrimp | Low Sodium Version
Corn Quesadillas | Coumadin Safe Version
Curried Sea Scallops | Low Sodium Version
Eggplant Risotto
Fegato alla Toscana (Sage Seared Calves Liver)
Fettucine Alfredo
Fettuccine Alfredo with Shrimp and Broccoli | GERD / Acid Reflux-Friendly Version
Fettucine with Dill Pesto and Shrimp
Fettuccine with Olive Oil and Garlic
Fish Enchiladas
Flank Steak with White Beans | Low Sodium Version
Garam Masala Scented Risotto with Seared Salmon | Low Sodium Version
Ginger Chicken with Napa Cabbage
Ginger Papaya Whitefish (Pantry Meal)
Ginger Shrimp | Low Sodium Version
Greek Salad
Grilled Halibut with Tangerines and Capers
Grilled Red Snapper with Garlic Tartar Sauce
Grilled Sage Lamb Kabobs | Coumadin Safe Version
Grilled Steak with Horseradish Tomatoes
Grouper with Horseradish Glaze
Halibut with Basil Pea Puree
Halibut with Dill and Potato Topping
Halibut with Lime-Cilantro Salsa
Halibut with Meyer Lemon and Basil Butter | Coumadin Safe Version
Halibut with Peanut Cilantro Butter
Halibut with Seven Spices
Jerk Shrimp | Coumadin Safe Version
Leek Risotto with Toasted Pumpkin Seeds
Lemon Mint Shrimp
Lemon Thyme Redfish | Low Sodium Version
Maple Glazed Salmon with Lentils
Mediterranean Quinoa
Mussels with Red Pepper Mayonnaise
Mustard Glazed Salmon with Lentils
Mustard Seared Whitefish
Mona's Sauteed Veggie Plate
One Skillet Chicken and Black Beans
Oven Seared Hanger Steak
Pasta and Tomato Sauce (Pantry Meal)
Pasta Carbonara
Pecan Shrimp Linguine (Pantry Meal)
Penne with Eggplant Pesto and Mushrooms
Penne with Eggplant Pesto and Prosciutto
Penne with Leeks and Asparagus | Low Sodium Version
Penne with Spinach and Goat Cheese | Low Sodium Version
Pistachio Crusted Grouper Braised in Curry
Pistachio Crusted Pork with Meyer Lemon Sauce
Pizza - Mushrooms and Prosciutto
Pizza - Scallops with Thai Peanut Sauce
Pork Chops with Garlic Sauce
Pork Chops with Herbed Butter | Coumadin Safe Version
Pork Chops with Mustard Leeks
Pork Chops with Warm Tomatillo Salsa
Pork with Sage-Tarragon Butter
Pork Tenderloin Coward
Pumpkin-Crusted Trout
Pumpkin Seed Crusted Chicken
Quick Tacos | Low Sodium Version (Pantry Meal)
Roasted Salmon with Corn Relish
Roasted Papaya Chicken | Low Sodium Version
Rockfish with Lemon Caper Butter
Salade Nicoise
Salmon in Parchment with Mangoes | Low Sodium Version
Salmon Squash Risotto
Salmon with Lemon Basil Risotto | Coumadin Safe Version
Salmon with Parmesan Crust
Salmon with Warm Artichoke Cannellini Salad
Scallop and Penne Salad | Low Sodium Version
Scallops with White Beans | Low Sodium Version
Seared Halibut with Basil Oil
Seared Grouper with Gazpacho Sauce
Seared Salmon with Black Bean Salsa and Paprika Mayonnaise
Seared Salmon with Pea Salad
Seared Sea Scallops with Potato Viniagrette
Seared Tuna with Saki-Wasabi Sauce
Seared Tuna Nicoise | Coumadin Safe Version
Shrimp Primavera with Angel Hair Pasta
Shrimp Quesadillas
Shrimp with Olives | Low Sodium Version
Shrimp with Peppers
Shrimp with Rice Noodles and Peanut Sauce
Smoked Gouda Risotto with Chicken | Low Sodium Version
Soy Mustard Scallops
Spaghetti with Zucchini and Tomatoes
Spicy Shrimp and Rice Noodles | Low Sodium Version
Spinach Fettuccine Alfredo (Pantry Meal)
Steak Au Poivre
Steak Fajitas
Steamed Clams with Spicy Tomato Corn Broth and Fettucine
Stuffed Chicken with Tapenade and Cheese
Stuffed Chicken with Tomato and Cheese
Tarragon Mushroom Orzo with Chicken
Tenderloin with Blue Cheese Butter
Tortellini Primavera | Low Sodium Version
Trout with Tarragon Mustard Sauce
Tuna and White Bean Salad
Turkey Burgers | Coumadin-Safe Version | GERD / Acid-Reflux-Friendly Version | Low Sodium Version
Vineyard Chicken
Whitefish with Braised Red Cabbage
Yellow Pepper & Asparagus Tacos
Ziti with Caper Currant Goat Cheese
Zucchini Chèvre Risotto
Zucchini Wrapped Halibut with Mediterranean Sauce | Low Sodium Version
45
Minutes
Baked Cumin Trout with Squash and Pumpkin Seeds | Low Sodium Version
Chicken Saltimbocca
Chopped Salad with Wild Rice
Corn and Black Bean Taco Salad | Low Sodium Version
Fish and Root Vegetable Stew
Flank Steak with Blackberry Glaze
Halibut with Rosemary Maple Glaze
Pizza - Roasted Eggplant and Feta Cheese | Low Sodium Version
Parmesan Gnocchi | Low Sodium Version
Pork with White Bean Soup | Low Sodium Version
Roasted Southwestern Acorn Squash | Low Sodium Version
Sea Bass with White Beans and Tomato Vinaigrette | Low Sodium Version
Taco Salad
Traditional French Onion Soup
Turkish Lamb with Saffron Rice and Peas
Whole Wheat Linguine with Shrimp and Leeks
Wild Mushroom Gnocchi
Yam Gnocchi
60
Minutes
Bay Scallops with Mushroom Bisque and Tomatoes
Chicken Corn Salad | Coumadin Safe Version
Chicken Pot Pie
Chicken with Cumin Roasted Acorn Squash | Low Sodium Version
Fettucine with Roasted Eggplant and Broccoli
Gnocchi with Tomato Mushroom Sauce | Gluten-Free Version | Low Sodium Version
Penne with Roasted Acorn Squash | Low Sodium Version
Pork Chops with Lime Curry Sauce
Pork with Georgian Cilantro Sauce
Salmon with Cumin Roasted Acorn Squash
Scallops Gratin
Spicy Fish Soup | Low Sodium Version
Over
60 Minutes
Chopped Salad Tacos
Cottage Pie | Low Sodium Version (90)
French Onion Pizza | Low Sodium Version (90)
30
Minutes
Chicken Marsala
Curried Cauliflower | Lactose Free Version (Pantry Meal)
Curried Chicken Salad
Curried Eggplant
Fettucine with Roasted Mushrooms and Cipollini Onions
Green Curry Beef
Napa Cabbage Salad
Pork Chops with Bourbon Pecan Sauce | Low Sodium Version
Risotto Con Pollo
Skirt Steak with Sauteed Mushrooms
Tuna with Ancho Fig Sauce
Turkey Waldorf Salad
45
Minutes
Mediterranean Chicken Salad
Mushroom Risotto
Mushroom Scallops
Spinach Salad with Ginger Dressing and Sesame Chicken
60
Minutes
Garlic Lime Flank Steak
Pork Tenderloin with Balsamic Port Sauce
London Broil with Mushrooms Sauteed in Bourbon
London Broil with Mushrooms Sauteed in Cognac
Spring Barley Salad | Low Sodium Version
30
Minutes
Barbecue Shrimp
Beef Paprikash | Low Sodium Version
Blackened Redfish | Low Sodium Version
Cajun Shrimp Salad
Cannellini Bean Soup
Chef's Salad with Parmesan Dressing
Chicken and Basil Salad
Chicken Fajitas with Roasted Red Peppers
Chicken Piccata
Chicken Satay
Chipotle Seviche
Cream of Fava Bean Soup | Low Sodium Version
Crab Cakes
Crab Louis
Crab Salad with Dill and Mango
Curried Lentils | Low Sodium Version
Farfalle with Kale and Roast Chicken | Low Sodium Version
Fettuccine with Roasted Red Pepper Vinaigrette
Filet of Tenderloin with Roasted Pepper & Maytag Blue Cheese Sauce
Flank Steak with Paprika Sauce and Shallots
Fusilli with Smoked Gouda and Chicken
Ginger Chicken with Edamame
Ginger Peanut Whitefish
Halibut with Cilantro Ginger Sauce
Halibut with Curry Butter and Snap Peas
Kung Pao Beef | GERD / Acid Reflux-Friendly Version
Kung Pao Chicken | GERD / Acid Reflux-Friendly Version
Kung Pao Shrimp | GERD / Acid Reflux-Friendly Version
Lemon Pork with Lentils
Maple Herb Crusted Rib Eye Steak
Moroccan Chicken with Couscous | Low Sodium Version
Orange Dill Salmon
Oven Fried Chicken
Oven Fried Fish | Low Sodium Version
Pasta e Fagioli | Low Sodium Version
Poached Salmon with Lemon Dill Mayonnaise
Pork Chops with Mango Chutney and Curried Corn
Quick Barbecue Pork (Pantry Meal)
Quinoa Caprese Salad | Low Sodium Version
Red Pepper Orzo
Roasted Pork Tenderloin with Paprika Mayonnaise
Roasted Whitefish with Garlic Mayonnaise
Sage Mustard Pork Tenderloin
Salmon with Caper Mayonnaise
Salmon with Salsa and Chipotle Mayonnaise
Seared Tofu with Honey Spice Glaze
Seared Tuna with Wasabi-Mango Salsa
Sesame Scallops with Caramelized Shallots | Low Sodium Version
Shrimp Enchiladas
Shrimp Salad
Shrimp Scampi
Shrimp with Cilantro Pesto
Shrimp with Chipotle Sauce | Low Sodium Version
Sloppy Joes
Spiced Chicken with Honey Glaze
Tenderloin with Harissa Sauce
Tortilla-Crusted Chicken
Warm Shrimp Remoulade Salad
45
Minutes
Autumn Pork Chops with Roasted Shallots and Carrots
Butternut Squash Risotto | Coumadin Safe Version
Chicken Salad
Chinese Chicken Salad
Corn Bisque with Crabmeat
Couscous Salad | Coumadin Safe Version
Crawfish Pie
Creamy Mac and Cheese
Curried Chicken
Linguine with Shrimp in Tomato Vodka Cream Sauce | Low Sodium Version
Mango Chicken Salad
Pan-Seared Pork Chops with Savory Peach Marmalade
Polynesian Chicken
Pork with Creamy Poblano Sauce
Roasted Red Pepper Soup | Low Sodium
Seared Salmon and Chick Pea Salad
Shrimp and Roasted Fennel Salad
Shrimp Fettuccine Salad
Shrimp Fra Diavolo | Low Sodium Version
Shrimp Risotto with Peas
Spiced Pork Tenderloin
Ratatouille
Tuna with Romesco Sauce
60
Minutes
Cashew Chicken
Chicken and Black-Eyed Pea Soup | Coumadin Safe Version
Chicken Tortilla Soup
Chicken with Roasted Tomatillo Sauce
Chick Pea and Chorizo Stew | Low Sodium Version
Chilled Roasted Tomato Soup | Low Sodium Version
Crawfish Chowder | Low Sodium Version
Creamy Chicken and Potato Soup
Filet of Grouper with Four Onion Marmalade
Ginger Cilantro Flank Steak
Grouper with Caramelized Shallot Horseradish Sauce
Indian Shrimp Curry
Indian Spiced Whitefish with Cilantro Yogurt | Low Sodium Version
Lentil and Bulgur Soup
Lentil Soup
Mojo Pork Tenderloin
Pork Stew with Green Sauce
Pork Tenderloin with Barley Casserole
Potato and Three Onion Gratin | Low Sodium Version
Salmon Salad
Seared Chicken Breasts with Cranberry Sauce
Split Pea Soup
Tandoori Style Chicken
Tenderloin with a Merlot Blackberry Reduction
Thai Coconut Shrimp
Udon Noodle Salad with Salmon
Over
60 Minutes
Barbecue Shrimp Salad (90)
Chilled Pea Soup with Herbs | Low Sodium Version (90 - includes chilling time)
Lentil Chili | Low Sodium Version (75)
Spanish Beef Stew with Olives (120)
Roasted Tomato Soup with Garlic and Corn (120)
30 Minutes
Island Chicken
Lemon Basil Orzo Salad
Quick and Easy Tomato Sauce and Pasta
Tamale Pie with Black Beans (Pantry Meal)
Tuna Noodle Casserole (Pantry Meal)
Roasted Turkey, Wild Rice and Cranberry Salad
45 Minutes
60 Minutes
Baked Penne
Baked Ziti
Black Bean Chili
Broccoli Cheese Soup
Cauliflower Cheese Soup | Low Sodium Version
Over
60 Minutes
Beef Stew (90)
Beef Stroganoff with Egg Noodles (90)
Chicken Mole (180)
Shiitaki and Cranberry Stuffed Pork Loin (90)
Six Bean Chili (Pantry Meal) (90)
Six Bean Salad (Pantry Meal) (120)
Six Bean Soup (Pantry Meal) (240)
30 Minutes
Pulled Barbecue Chicken Sandwich
Sweet Red Pepper Barbecue Tuna
Wet Rub Chicken
60 Minutes
Chicken with 40 Cloves of Garlic
White Chili | GERD / Acid Reflux Safe Version
Over 60 Minutes
Maple Sage Turkey Breast (120+)
Red Beans and Rice (120)
Roast Turkey Breast (120)
Vegetarian Lasagna (120)
Over 60 Minutes