Each dietitian-approved recipe here contains a whole grain, a lean protein source, and a fruit or vegetable. Cook up one of these power-packed meals for a healthier, happier, stronger you!
30 Healthy Meal-in-One Recipes
Updated on Jun. 06, 2024
Italian Hot Dish
My husband had a poor perception of healthy food until he tried this beefy casserole. The combination of pasta, oregano, mushrooms and green peppers makes it a favorite healthy pasta recipe in our house. —Theresa Smith, Sheboygan, Wisconsin
1/30
2/30
Meatball Cabbage Rolls
Total Time
8 hours 25 min
Servings
4 servings
From the Recipe Creator:
My mother often had these cabbage rolls simmering in her slow cooker when my family and I arrived at her house for weekend visits. The mouthwatering meatballs tucked inside made these stand out from any other cabbage rolls I've tried. —Betty Buckmaster, Muskogee, Oklahoma
Nutrition Facts:
3 rolls: 323 calories, 11g fat (4g saturated fat), 71mg cholesterol, 762mg sodium, 31g carbohydrate (8g sugars, 7g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.
3/30
Apple Sausage Salad with Cinnamon Vinaigrette
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
Making croutons with cinnamon-raisin bread is sweet genius. Toss together the rest of the salad while they toast. —Kim Van Dunk, Caldwell, New Jersey
Nutrition Facts:
1 serving: 404 calories, 23g fat (4g saturated fat), 40mg cholesterol, 441mg sodium, 39g carbohydrate (23g sugars, 5g fiber), 14g protein.
4/30
One-Pot Stuffed Pepper Dinner
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Thick like chili and with plenty of stuffed pepper flavor, this dish will
warm you up on chilly days. —Charlotte Smith, McDonald, Pennsylvania
Nutrition Facts:
2 cups: 415 calories, 10g fat (4g saturated fat), 72mg cholesterol, 790mg sodium, 51g carbohydrate (20g sugars, 5g fiber), 30g protein.
5/30
Cheeseburger Bowl
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
This recipe is a lighter way to enjoy an American summer staple. You can try a version of the dressing with 1 tablespoon of yellow mustard and 1 tablespoon of ketchup. —Laurie Rogerson, Ellington, Connecticut
Nutrition Facts:
2 cups salad mixture with 2 tablespoons dressing: 374 calories, 21g fat (8g saturated fat), 95mg cholesterol, 1099mg sodium, 11g carbohydrate (7g sugars, 3g fiber), 29g protein.
6/30
Butternut Squash Chili
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Add butternut squash to chili for a tasty, filling, energy-packed dish your whole family will love. Mine does! —Jeanne Larson, Mission Viejo, California
Nutrition Facts:
1 cup: 261 calories, 8g fat (3g saturated fat), 35mg cholesterol, 704mg sodium, 32g carbohydrate (6g sugars, 8g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
Also, check out these healthy Mexican food recipes loaded with good-for-you ingredients.
7/30
Lemon-Dijon Pork Sheet-Pan Supper
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Most nights I need something that I can get on the table with minimal effort and delicious results. This sheet-pan supper has become an all-time favorite, not only because of its bright flavors but also because of its speedy cleanup time. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 pork chop with 1-1/4 cups vegetables: 516 calories, 17g fat (4g saturated fat), 82mg cholesterol, 505mg sodium, 51g carbohydrate (19g sugars, 9g fiber), 39g protein. Diabetic exchanges: 5 lean meat, 3 starch, 1-1/2 fat, 1 vegetable.
8/30
Lentil Loaf
Total Time
1 hour 20 min
Servings
6 servings
From the Recipe Creator:
This lentil loaf is so flavorful, you won't miss the meat. And it's packed with fiber and nutrients. —Tracy Fleming, Phoenix, Arizona
Nutrition Facts:
1 piece: 213 calories, 5g fat (3g saturated fat), 43mg cholesterol, 580mg sodium, 29g carbohydrate (5g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
9/30
Pork Chops and Asparagus
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
When time is of the essence, it's nice to have a quick and easy meal idea in your back pocket. Not only is it delicious, but you can clean it up in a flash. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1 serving: 486 calories, 23g fat (5g saturated fat), 82mg cholesterol, 447mg sodium, 32g carbohydrate (10g sugars, 5g fiber), 37g protein.
10/30
Pastry-Topped Turkey Casserole
Total Time
1 hour 5 min
Servings
6 servings
From the Recipe Creator:
My friends tell me this is the best potpie they've ever had. Hearty and full-flavored, my comforting classic never lets on that it’s also low in fat and a good source of fiber. —Agnes Ward, Stratford, Ontario
Nutrition Facts:
1 serving: 280 calories, 4g fat (1g saturated fat), 39mg cholesterol, 696mg sodium, 38g carbohydrate (9g sugars, 6g fiber), 23g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1/2 fat.
11/30
Pineapple Chicken Fajitas
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
For our fajitas, I combine chicken and pineapple for a different flavor. These fajitas are more on the sweet side, but my family loves them! —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
2 fajitas: 359 calories, 8g fat (4g saturated fat), 56mg cholesterol, 372mg sodium, 45g carbohydrate (19g sugars, 6g fiber), 31g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1 fat.
12/30
Scallops with Snow Peas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The vibrant, crisp pea pods in this dish are a nice contrast with the soft scallops. The dish looks and tastes bright and fresh. —Barb Carlucci, Orange Park, Florida
Nutrition Facts:
1 cup stir-fry with 3/4 cup rice: 378 calories, 7g fat (1g saturated fat), 27mg cholesterol, 750mg sodium, 57g carbohydrate (4g sugars, 5g fiber), 21g protein.
13/30
Vegetable & Beef Stuffed Red Peppers
Total Time
1 hour 15 min
Servings
6 servings
From the Recipe Creator:
I love making this stuffed pepper recipe. It's one of the few ways I can get my husband to eat veggies. Make it meatless by replacing the beef with eggplant and adding more vegetables like mushrooms or squash. You can also replace the rice with barley, couscous or even orzo. —Jennifer Zimmerman, Avondale, Arizona
Nutrition Facts:
1 stuffed pepper: 287 calories, 13g fat (5g saturated fat), 57mg cholesterol, 555mg sodium, 21g carbohydrate (8g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch.
14/30
Southern Loaded Sweet Potatoes
Total Time
6 hours 15 min
Servings
8 servings
From the Recipe Creator:
For a taste of a southern classic, we make sweet potatoes stuffed with pulled pork and coleslaw and manage to sidestep the calorie overload. —Amy Burton, Cary, North Carolina
Nutrition Facts:
1 potato with 2/3 cup pork mixture and 1/4 cup coleslaw: 428 calories, 10g fat (3g saturated fat), 62mg cholesterol, 784mg sodium, 52g carbohydrate (23g sugars, 6g fiber), 28g protein.
15/30
Spicy Lentil & Chickpea Stew
Total Time
8 hours 25 min
Servings
8 servings (2-3/4 quarts)
From the Recipe Creator:
This recipe came to me from a friend who had worked at a health food store. I changed a few things until I found a version that my family loved. My son doesn't like things too spicy, so I make the stew milder for him and add a sprinkle of extra spice in mine. My husband, who farms, works outdoors for long hours at a time and finds this soup hearty enough to keep him satisfied. —Melanie MacFarlane, Bedeque, Prince Edward Island
Nutrition Facts:
1-1/3 cups: 266 calories, 4g fat (0 saturated fat), 0 cholesterol, 712mg sodium, 45g carbohydrate (11g sugars, 10g fiber), 14g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1 lean meat.
16/30
Herbed Tuna and White Bean Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida
Nutrition Facts:
2 cups: 319 calories, 16g fat (2g saturated fat), 30mg cholesterol, 640mg sodium, 20g carbohydrate (3g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1 starch, 1 vegetable.
17/30
Shrimp and Corn Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This recipe showcases the beautiful bounty of summer with its fresh corn, tomatoes and delicious basil. Prevent browning by spritzing the salad with lemon juice. —Deena Bowen, Chico, California
Nutrition Facts:
1 serving: 371 calories, 22g fat (3g saturated fat), 138mg cholesterol, 450mg sodium, 25g carbohydrate (8g sugars, 5g fiber), 23g protein.
18/30
Cowboy Chili
Total Time
7 hours 45 min
Servings
14 servings (3-1/2 quarts)
From the Recipe Creator:
Toasting the peppers for this cowboy chili releases their earthy flavors. I recommend wearing gloves when handling dried peppers and seeds. —Rachel Sprinkel, Hilo, Hawaii
Nutrition Facts:
1 cup: 301 calories, 9g fat (3g saturated fat), 60mg cholesterol, 588mg sodium, 27g carbohydrate (7g sugars, 8g fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 vegetable.
19/30
Shrimp Creole
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
An authentic Cajun dish, this tastes even better if refrigerated overnight to allow all the flavors to blend.
Nutrition Facts:
1 each: 358 calories, 19g fat (3g saturated fat), 224mg cholesterol, 440mg sodium, 20g carbohydrate (10g sugars, 3g fiber), 27g protein.
20/30
Dill Chicken Soup
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
I could eat soup for every meal of the day, all year long. I particularly like dill and spinach—they add a brightness to this light and healthy soup. —Robin Haas, Jamaica Plain, Massachusetts
Nutrition Facts:
1-1/3 cups: 198 calories, 6g fat (1g saturated fat), 31mg cholesterol, 681mg sodium, 20g carbohydrate (4g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 0.500 fat.
21/30
Apple Chicken Curry
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
When she was in college, my daughter introduced me to curry dishes. Now we love the aroma of apples simmering with chicken, curry and coconut milk. —Dawn Elliott, Greenville, Michigan
Nutrition Facts:
1 serving: 435 calories, 17g fat (6g saturated fat), 76mg cholesterol, 550mg sodium, 43g carbohydrate (13g sugars, 7g fiber), 26g protein. Diabetic exchanges: 3 lean meat, 2-1/2 starch, 2 fat, 1/2 fruit.
22/30
Creamy Lentils with Kale Artichoke Saute
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I've been trying to eat more meatless meals, so I experimented with this hearty saute and served it over brown rice. It was so good that even those who aren't big fans of kale gobbled it up. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
1 serving: 321 calories, 6g fat (2g saturated fat), 1mg cholesterol, 661mg sodium, 53g carbohydrate (1g sugars, 5g fiber), 15g protein.
23/30
Firehouse Chili
Total Time
1 hour 50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
As one of the cooks at the firehouse, I used to prepare meals for 10 men. This firehouse chili recipe was among their favorites. —Richard Clements, San Dimas, California
Nutrition Facts:
1 cup: 354 calories, 12g fat (4g saturated fat), 71mg cholesterol, 657mg sodium, 32g carbohydrate (10g sugars, 8g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
24/30
Egg Roll in a Bowl
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Frying anything at home is a little intimidating for me, but I love egg rolls. With this recipe, I've figured out a way to get the best part of the eggroll—without the mess. If you prefer a traditional egg rolls made with wrappers, you can use this as the filling! —Sue Mitchell, Leakey, Texas
Nutrition Facts:
1-1/4 cups chicken mixture with 3/4 cup rice: 451 calories, 11g fat (3g saturated fat), 81mg cholesterol, 591mg sodium, 58g carbohydrate (13g sugars, 6g fiber), 30g protein.
25/30
Bean and Bacon Soup
Total Time
1 hour 40 min
Servings
10 servings
From the Recipe Creator:
This bean and bacon soup has been on our menu for about 25 years. Customers tell us they love its flavor. A clear chicken broth makes it different from other bean soups. —Robert Doumas, Gaylord, Michigan
Nutrition Facts:
1 cup: 196 calories, 3g fat (1g saturated fat), 3mg cholesterol, 818mg sodium, 31g carbohydrate (5g sugars, 12g fiber), 13g protein.
26/30
Broccoli-Pork Stir-Fry with Noodles
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I combined several recipes to come up with this dish that my family loves. It is not only quick and delicious but also healthy. I sometimes substitute boneless, skinless chicken breasts for the pork. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1 serving: 376 calories, 8g fat (2g saturated fat), 64mg cholesterol, 595mg sodium, 47g carbohydrate (4g sugars, 9g fiber), 35g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1/2 fat.
27/30
The South in a Pot Soup
Total Time
1 hour
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
With black-eyed peas, sweet potatoes, ground beef and comforting spices, this soup has every wonderful memory from my childhood simmered together in one tasty pot. —Stephanie Rabbitt-Schapp, Cincinnati, OH
Nutrition Facts:
1-1/4 cups: 267 calories, 9g fat (3g saturated fat), 55mg cholesterol, 544mg sodium, 23g carbohydrate (8g sugars, 5g fiber), 22g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
28/30
Chicken Chop Suey
Total Time
5 hours 50 min
Servings
9 servings
From the Recipe Creator:
If you’re in for a busy evening, here’s a great way to ensure you can still have a healthful supper. It’s tasty and traditional, and easy, too!
Nutrition Facts:
1 cup: 178 calories, 6g fat (2g saturated fat), 50mg cholesterol, 739mg sodium, 12g carbohydrate (3g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable.
29/30
Herbed Portobello Pasta
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Meaty mushrooms make this light pasta taste hearty and filling. It's my fast and fresh go-to weeknight dinner. —Laurie Trombley, Stonyford, California
Nutrition Facts:
1-1/2 cups: 375 calories, 12g fat (4g saturated fat), 14mg cholesterol, 585mg sodium, 48g carbohydrate (5g sugars, 7g fiber), 18g protein. Diabetic Exchanges: 3 starch, 2 medium-fat meat, 2 fat, 1 vegetable.
30/30
Basil-Lemon Chicken
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Even though I'm not known for my green thumb, I've somehow managed to keep a kitchen herb garden going. I chose this skillet lemon basil chicken to debut my first batch of fresh herbs. —Juli Snaer, Enid, Oklahoma
Nutrition Facts:
5 ounces cooked chicken with about 3 tablespoons sauce (calculated without pasta): 372 calories, 22g fat (11g saturated fat), 140mg cholesterol, 453mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 41g protein.
