12 Thirty-Minute Clean Eating Dinner Under 380 Calories

Cooking after a hard day at work can be a real chore! But, if you’re aiming to eat clean, you know that wholesome, minimally processed ingredients are the key to a good (and healthy) meal. Whether you plan to take our 10 day Clean Eating Challenge, or just want to make healthier meals in general, we’re here to help. These delicious dinner ideas feature simple ingredients, use easy cooking techniques and are under 380 calories per serving.

CHICKEN & TURKEY

1. Caprese Chicken & Roasted Broccoli | Cook Smarts
Clean eating goes low carb with this simple caprese chicken, which marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings with 1/2 chicken breast each.

Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g

2. Chicken & Brussels Sprouts | Cooking Light
This delightful dinner uses a zesty mustard sauce to add zing to chicken breasts and sautéed brussels sprouts. It’s a low-carb, high-protein meal, but if low carb isn’t your thing, add a small baked potato—simply halve your potato(es), wrap in foil and throw it into the oven while it’s preheating. Nutrition info doesn’t include potato. Recipe makes 4 servings with 1 chicken breast half plus 2/3 cups brussels sprouts plus 2 tablespoons sauce.

Nutrition (per serving): Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g

3. Southwest Meatball Skillet | Clean Eating
Imagine lean turkey meatballs served over a wholesome and hearty blend of black beans, corn, tomatoes, lime and cilantro. Now, imagine having that in less than 30 minutes! To make this quick meal complete, serve with one 100% whole-grain dinner roll. Recipe makes 4 servings at 4 meatballs plus 1 cup corn-bean mixture.

Nutrition (per serving): Calories: 320; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 55mg; Sodium: 340mg; Carbohydrate: 32g; Dietary Fiber: 7g; Sugar: 5g; Protein: 37g

PORK & BEEF

4. Steak Baguettes | Cooking Light
If you’re craving red meat, enjoy it using this simple recipe for baguettes piled high with steak and veggies then drizzled in a pesto mayo. The tender bites of sirloin steak will have you coming back for more of this high-protein, iron-rich sandwich. Recipe makes 4 servings at 1 sandwich each.

Nutrition (per serving): Calories: 358; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 45mg; Sodium: 674mg; Carbohydrate: 39g; Dietary Fiber: 2g; Sugar: 1g; Protein: 25g

5. Simple Rosemary Pork Chops | A Well Balanced Plate
Savor the simple flavor of rosemary with this 5-ingredient recipe for pork chops. Pan-searing the pork gives it a delicious smoky flavor. Serve with a mixed green salad for a quick, complete meal. Recipe makes 4 servings.

Nutrition (per serving): Calories: 167; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 53mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 1g; Protein: 23g

6. Beef & Quinoa Stir-Fry | Cook Smarts
Make a quick, high-protein dinner in less than 20 minutes with this recipe for beef and quinoa stir-fry. Replacing traditional rice with quinoa ups the protein and, because this stir-fry is loaded with veggies, you won’t suffer on the fiber front, either. Recipe makes 4 servings with 11/2 cups beef-stir-fry mixture plus 1/2 cup quinoa.

Nutrition (per serving): Calories: 377; Total Fat: 11g; Saturated Fat: 2g; Cholesterol: 60mg; Sodium: 316mg; Carbohydrate: 40g; Dietary Fiber: 6g; Sugar: 7g; Protein: 31g

7. Quick Beef & Bean Chili | Kim’s Cravings
Snuggle up to a bowl of wholesome chili that’s prepared from fresh ingredients and ready in about half an hour. Remember to make extra chili; freshly prepared chili is delicious, but leftover chili, once all the flavors have time to mingle, is amazing. Recipe makes 6 servings.

Nutrition (per serving): Calories: 344; Total Fat: 17g; Saturated Fat: 6g; Cholesterol: 54mg; Sodium: 277mg; Carbohydrate: 29g; Dietary Fiber: 12g; Sugar: 6g; Protein: 22g

8. Mediterranean Boneless Pork Chops | Skinnytaste
Light on carbs but not on taste, this Mediterranean pork chop recipe cuts down on cook time by having you multitask. While the vegetables are roasting, panfry your pork chops. The trick to quick cooking is thinly sliced meat. Recipe makes 4 servings with 2 chops plus 3/4 cups veggies each.

Nutrition (per serving): Calories: 230; Total Fat: 9g; Cholesterol: 72mg; Sodium: 502mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 2g; Protein: 28g

9. Beef Filets with Pomegranate-Pinot Sauce | Cooking Light
Ready for a clean-eating treat? Savor tender beef tenderloin steaks with this simple recipe for a batch of sweet and tangy pomegranate sauce. This homemade steak sauce cooks up in less than 10 minutes and tastes like a million bucks. Recipe makes 4 servings with 1 steak plus 2 teaspoons sauce.

Nutrition (per serving): Calories: 236; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 84mg; Sodium: 333mg; Carbohydrate: 4g; Dietary Fiber: 0g; Sugar: 3g; Protein: 25g

MEATLESS

10.Asparagus Pea Pasta Bowl | MyFitnessPal Original Recipes
For lunch,enjoy a refreshing pasta salad bowl that’s loaded with tender asparagus and peas. This pasta bowl has kicked-up flavor from a combination of lemon, feta and dill. For a vegan-friendly version, substitute the butter with olive oil and omit the feta cheese. Recipe makes 4 servings at 11/2 cups each.

Nutrition (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g

11. Portobello Pesto Pizza | Cook Smarts
Pizza lovers looking to cut back on calories (or carbs) should try out this portobello pesto pizza. A earthy mushroom, topped with fresh tomatoes, savory pesto and stringy mozzarella, makes a great option for a vegetarian meal. Recipe makes 4 servings at 1/2 cup each.

Nutrition (per serving): Calories: 303; Total Fat: 29g; Saturated Fat: 6g; Monounsaturated Fat: 17g; Cholesterol: 18mg; Sodium: 190mg; Carbohydrate: 10g; Dietary Fiber: 4g; Sugar: 1g; Protein 13g

12. Black Bean Spinach Quesadilla | The Calories In, Calories Out Cookbook
Family-friendly black bean quesadillas make a delicious and quick meatless meal. It’s a versatile recipe that allows you to sub out fresh spinach and mushrooms for your favorite veggies. Recipe makes 4 servings at 1 quesadilla each.

Nutrition (per serving): Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

Source: My FitnessPal

The Best Protein You Can Eat, According To Nutritionists

Protein is the key to keeping cravings at bay, building lean muscle and dropping those last few pounds. But according to a new review published in Applied Physiology, Nutrition and Metabolism, it’s not just how much protein you eat that’s important: It's where you get your protein that also matters.

The reason is threefold. First of all, every source of protein -- from chicken to peanuts -- contains a different array of amino acids, the building blocks of protein. Of the 20 various amino acids, nine are “essential,” meaning you can only get them from food. So it’s especially important you get enough of those guys.

Animal-based sources (meat, eggs, dairy) pack them all in one amount or another, but mostplant-based sources only contain a fraction of the nine essential amino acids, meaning that if you get all your plant-based protein from peas, you could end up not getting enough of certain amino acids, explains study co-author Rajavel Elango, a nutrition and metabolism researcher with the University of British Columbia’s School of Population and Public Health. When getting protein from plant-based sources, it’s important to munch on various protein-rich plants at every meal to help guarantee you get all of the amino acids you need by day’s end.

FYI, that’s not an excuse to forgo your veggies and get your protein fix from T-bone steaks at breakfast, lunch and dinner. After all, (and this is our “second of all”) that would easily put you over the top in terms of your caloric, saturated fat and cholesterol intake. That protein plan would backfire big time.

Third of all -- and this might be the most important reason to choose your protein sources wisely -- every food packages protein alongside its own brand of vitamins and minerals, Elango says. Some sources are rich in B vitamins; others in iron, and some aren't rich in anything at all. Remember: Your body can't do much with protein if you're deficient in essential nutrients.

Want to make sure you’re getting your protein from all of the right places? Here are some of the healthiest protein-packed foods you can eat:

Eggs

They don’t just contain 6 grams of protein each. They contain 6 of the most valuable grams of protein around, says registered dietitian nutritionist Bonnie Taub-Dix, a U.S. News Eat + Run blogger, owner of the nutrition consultancy Better Than Dieting  and author of "Read It Before You Eat It." Eggs rate the highest in terms of their “biological value,” the proportion of protein that, when eaten, helps form proteins and tissues in your body. Plus, they're rich in choline as well as vitamins B-12 and D, all of which are critical to keeping your energy levels up and cells humming along as they should. And there might not be a heart-health downside to eating them, after all. According to research published in the British Journal of Medicine, you can eat an egg a day without increasing your heart disease or stroke risk.

Cottage Cheese

Perhaps the most underrated cheese known to man, cottage cheese contains 25 grams of protein and 18 percent of your daily calcium needs in a single cup, says registered dietitian Jim White, spokesman for the Academy of Nutrition & Dietetics and owner of Jim White Fitness training studios in Virginia. Also noteworthy: It’s rich in casein, the slowest-digesting protein you can eat, helping fend off hunger for hours.

Chicken

Poultry should be a staple of any omnivore’s protein plan. It contains far less saturated fat than many other cuts of meat, and still contains 30 grams of protein per breast. Opt for white meat whenever possible to keep your calorie count down, Elango says.

Whole Grains

These heart-healthy grains contain more protein than complex carbs (which are vital to your fiber intake, heart health and weight-loss success). Among the best sources are quinoa, bulgur and freekeh, White says. All contain 6 or more grams per cooked cup, and quinoa is actually one of the few “complete” plant-based proteins out there, meaning it contains all of the nine essential amino acids.

Fish

“Low in calories and high in value, fish is an excellent source of omega-3 fatty acids promoting heart health and stabilizing moods,” Taub-Dix says. Plus, they help keep your brain from shrinking as you age, per a 2014 American Journal of Preventive Medicine study. Among the healthiest sources: salmon and tuna. A 3-ounce serving of salmon will score you 17 grams of protein with 6.5 grams of unsaturated fatty acids. And tuna is a straight-up protein powerhouse, with 25 grams in just 3 ounces. Plus, if you’re trying to cut calories, it’s actually leaner than salmon, containing only 5 grams of total fat (both saturated and unsaturated). Study researchers recommend eating fish twice a week, baked or broiled.

Legumes

These guys are as rich in protein as they are in heart-healthy fiber. Plus, they're solid sources of B vitamins, according to Elango. Opt for beans, lentils, soybeans (edamame) and peas. Even peas contain 8 grams of protein per cup. Impressive, no?

Greek Yogurt

Perfect for breakfast, snacks or as an ingredient in just about anything, plain, nonfat Greek yogurtcontains 17 grams of protein per serving. In case you were wondering, going fat-free won’t cut down on how much protein your yogurt contains. “Plain is your best option as fruit flavors can pack in loads of sugar,” White says.

Nuts

They are known for being rich in healthy unsaturated fatty acids, but they’ve also got a lot of protein going on. Plus, people who eat a handful of nuts per day are 20 percent less likely to die from any cause compared to those who don’t eat nuts, according to a 2013 New England Journal of Medicine study.

Leafy Greens -- Calorie for calorie, kale, collard greens and other leafy greens are surprisingly rich in protein. For instance, a 70-calorie serving of spinach contains about 10 grams of protein. While greens don’t contain all of the amino acids you need, pairing them with beans and legumes can help make them “complete” with the nine essential amino acids.

The Best Protein You Can Eat originally appeared on U.S. News & World Report.

More from U.S. News & World Report:

Why Positive Thinking Is Good for Your Heart

Life can quickly change from great to grim at any given moment. These unexpected shifts can startle and frighten us, which in turns makes us feel negative. It could be something as simple as stubbing a toe when getting out of bed that sets the tone for the entire day. If we cultivate more awareness around trying to be positive, however, we have the power to radically change the way we feel.

I know that positive thinking often gets a bad rap. That's because negativity is often mistakenly perceived as powerful and decisive, with an edge of hip cynicism. Positivity, on the other hand, is often wrongly viewed as puny, entreating, and even feeble-minded. But consider that protracted over time, unchecked, accumulated negative feelings such as anger and hostility, can result in health damaging consequences. In his book Love & Survival, Dr. Dean Ornish writes, "In an analysis of over 45 studies, hostility has emerged as one of the most important variables in heart disease. The effects of hostility are equal to or greater in magnitude to the traditional risk factors for heart disease: elevated cholesterol levels, high blood pressure, and so on."

Luckily, contributions from the field of Positive Psychology are now verifying the importance of positivity, not only suggesting that it is far more potent than we think, but that it is a powerful component necessary for optimal health and overall well-being. In her book Positivity, renowned researcher Dr. Barbara Fredrickson writes:

"Positivity includes the positive meanings and optimistic attitudes that trigger positive emotions as well as the open minds, tender hearts, relaxed limbs, and soft faces they usher in. It even includes the long-term impact that positive emotions have on your character, relationships, communities and environment. Although some of this may sound like the vocabulary of greeting cards, the term Positivity points to vital human moments that have now captured the interest of science."

Fredrickson is well known for her "broaden-and-build" theory of positive emotions. This theory suggests that positive emotions expand one's awareness, allowing a person to take in varied and wide-ranging exploratory thoughts and actions. In an article in the journal Cognition and Emotion, Fredrickson explains that employing these broader behaviors effectively builds enduring skills and opens us up to new physical, mental, social and psychological resources. For example, positive emotions that are broadening such as feeling curious, playful and compassionate towards a stranger can result in building a possible life-long friendship.

While positive emotions exhibit this ability to "broaden and build," a corollary hypothesis states that negative emotions conversely shrink this ability. Negative emotions encourage short term, survival oriented behaviors. This occurs when experiencing anger or high anxiety and results in the expression of fight-or-flight responses. When experiencing the stress of negative emotions, we tend to be more susceptible to cardiovascular effects such as increased heart rate and blood pressure, higher blood sugar, and immune suppression. Prolonged exposure to negative emotions can eventually lead to coronary artery disease.

In this study in the Journal of Motivation and Emotion, researchers found that positive emotions can undo the cardiovascular effects of negative emotions, facilitating a return to a more stable physiological state. Test subjects who were feeling anxiety-causing cardiovascular reactivity were alternately shown films that made them feel content, amused, neutral or sad. The results proved that films that made subjects feel amused or content produced faster cardiovascular recovery than the neutral or sad films did.

In light of the compelling research on the power of positive emotions, we would do well to increase our daily levels of positivity. This, of course, would never imply that we should deny, ignore, or suppress negative emotions. All emotions can be valued as e-motion, or energy in motion. We can listen, learn and benefit from both negative and positive emotions because they are the messengers of our perception. It is when we are able to decode, honor and integrate them that we are subsequently able to adapt, grow and flourish. Proactively encouraging positivity in our daily lives will remind us that we can be more than just the emotional bystanders and reactors of life. We can be the architects of our attitudes.​

Some Simple Suggestions for Increasing Positivity:

1. During the day, be mindful of wins: a satisfying completion of a project, a kind gesture, a humorous email, or an unexpected compliment.

2. Take a full body stretch every hour. Snag a brisk walk with a coworker on your lunch hour. Enjoy your favorite healthy snacks, and keep hydrated.

3. Ritualize your transition at the close of the workday. Consciously decide what you want to bring home with you. Leave the burdens and upsets of the day behind. Sit in the car for a few minutes and breathe deeply. When you get home, take time to relax and unwind with a guided five-minute "Lying On Back" gentle yoga stretch.

4. Contact and connect with loved ones. Call, text, email, send a love letter or a shared photo of a happy memory. Laugh, dance, share a meal, sit together, hold hands, cuddle.

5. Make an ongoing list of what is NOT broken. Keep a gratitude journal.

Developing a positive attitude greatly enriches our lives as well as that of those around us. Cultivating positivity can alter your body, mind and spirit in formidable ways that will aid you in creating your best life. As Dr. Fredrickson writes, "The treasure of your own positivity is waiting for you."

Source: Huffington Post Healthy Living​

12 Tips on Staying Inspired

Source: Tackk.com @Trending

Deliciously Decadent Memorial Day Desserts That You Can Truly Savor

5 indulgent treats that won’t ruin your waistline

They may swoon over your soup, rave about your roasted chicken and get teary-eyed in praise of your homemade bread. But the showstopper for most meals is dessert – that flavorful finale that can make or break the entire gustatory experience. If you’re planning a special meal but don’t want to have to worry about imbibing too much sugar or fat, consider these five palate pleasers.

Raspberry Banana Sorbet

Sorbet is a light, refreshing finish to a meal, and making your own is easier than you might think. This recipe has no added sugar, and relies on orange juice for its zing. Try experimenting with other fruit combinations too!

Raspberry Banana Sorbet Recipe

Skinny Chocolate Cream Pie

This recipe retains the thick, chocolately lushness of a cream pie without much reliance on fat. The secret lies in dark cocoa powder and fat-free half-and-half. This is a make-ahead recipe that needs just a few finishing touches before serving.

Skinny Chocolate Pie Recipe

Low-Cal Chocolate Biscotti

Biscotti are twice-baked biscuit-type cookies, which gives them a special crispy-yet-dense texture – perfect for dunking into an after-meal (low-fat!) cappuccino. This recipe uses chocolate, walnuts and cinnamon for a savory, not-too-sweet flavor.

Low Calorie Chocolate Biscotti Recipe

Healthier Chocolate Chip Cookies

Sometimes a simple dessert can be simply elegant. This recipe is low in cholesterol and high in omega-3 fatty acids, with walnuts and canola oil replacing the usual eggs and butter. Serve these delicious bites mounded high on a beautiful tray accompanied by espresso or tea.

Dark Chocolate and Cherry Brownies

We’re hard-pressed to think of any pair of flavors that sound more alluring together than dark chocolate and cherry. This recipe uses a no-calorie sweetener to complement the natural sweetness of the fruit and amplify the earthiness of the cocoa.

Dark Chocolate Cherry Brownie Recipe

Source: The Cleveland Clinic

7 Workouts To Try When You're Feeling Too Lazy To Move

Sometimes all we want is to stay in bed or on the couch when we know we should get up for a workout. When the urge to veg hits, the powerfully lazy mood seems as though it could take over your entire day.

However, this lethargy doesn't have to cancel out your ability to partake in and reap the real benefits of physical activity. It may sound blasphemous to some, but intense bouts of cardio, heavy weightlifting, and streams of sweat dripping down your face are not requirements of every type of exercise. Sometimes it helps to just take things slowly, listen to your body and feel good about what you do accomplish in that apathetic state, no matter how minimal it may be.

Here are seven simple workout options for when the thought of leaving the sofa simply makes you cringe.

1. Stretch it out.

Let's start with the basics: Not getting up at all.

Believe it or not, some fitness experts even say daily stretching is just as important as regular exercise. Stretching proves extremely beneficial for your flexibility and joint range of motion. It also helps increase blood flow to the muscles, giving them a little "wake up" nudge that you might not know you need. Whether you're in bed or on the couch, take a little time to work through each muscle group with gentle, dynamic stretching motions.

2. Try some restorative yoga poses.

If you can manage to roll yourself onto the floor, you've got this one in the bag, too.

Restorative yoga helps take your stretching efforts to the next level by honing in on particularly sore muscles that may be to blame for that lazy mood you're experiencing.These six postures will help you loosen tight hamstrings, relive pressure in your lower back, open those hips and send increased blood flow to your brain for a rejuvenating yet relaxing workout.

To benefit as much as possible from these movements, try to spend several minutes in each posture, breathing slowly and allowing your muscles to relax completely before moving to the next one.

3. Use those TV commercials to your advantage.

During the commercial breaks of your current television show, move through a quick bodyweight circuit. Pair squats with the first commercial, pushups with the second and a plank hold with the third to hit all major muscle groups in under two minutes.

If you're mid-Netflix binge, alternate through these same movements during the pauses between episodes, or when you hear your favorite character say their infamous tag line. If you're more of a sports fan, you can even use aspects of the game as cuesfor different exercise challenges.

Down time and a few reps squeezed in here and there? The best of both worlds.

4. Take to the stairs.

Just because you aren't at the gym with a Stairmaster in front of you doesn't mean you can't put those legs to work in a similar fashion. Every 30 minutes, make a point to head to the nearest staircase in your home and walk up and down it three times before returning to your imprint on the couch. It'll likely take you only a minute or two, so no need to worry about over-committing. Plus, you burn eight to nine times more energyclimbing stairs than you do while sitting, and burn approximately one calorie for every 10 steps you take. Score.

5. Tidy up.

If you're willing and able to move about your house, you might as well take the time to do a little sprucing, right?

Grab that duster, broom or vacuum, and tackle one room at a time, kicking out any unwanted dust bunnies. Turning this chore into your workout for the day isn't such an absurd idea -- you can burn up to 123 calories vacuuming, 133 calories doing laundry and 127 calories doing general cleaning like sweeping and dusting. Kill two birds with one stone and return to your coziest lazy place knowing that despite your inclination to remain immobile, you still proved somewhat productive.

6. Take a walk.

Now this one requires the most effort of all -- putting on shoes that aren't lined with fur and actually stepping outside.

But if you can manage a small outdoor adventure, take a leisurely stroll around your neighborhood, and if you have a dog, obviously invite it along. This low-impact form of cardiovascular exercise works wonders for both your mental and physical health without requiring tons of effort. If the slow pace feels a little monotonous, tune into your favorite playlist or podcast for an audible distraction as you move.

7. Meditate.

And if you just can't force yourself to work your body out of its sedentary state, train your mind instead. Find a comfortable seated position, decide whether you're more comfortable with your eyes open or closed, and just breathe. This practice of letting your thoughts come and go while you remain in the present moment strengthens your ability to concentrate, reduces your stress levels, and even boosts your feelings of happiness. You might even find that once your mind lets go of its lazy desires, the body will follow in the same direction.

Source: Huffington Post: 7 Workouts To Try When You're Feeling Too Lazy To Move

I love you, Mom...Here are some brunch recipes to tell Mom just how much you love her... through the kitchen ;)

This elegant and enticing brunch menu is perfect for celebrating moms of all ages. 

Passion Fruit Mimosas

Toast to the important women in your life with this citrusy cocktail. These drinks are sweet, bright, and effervescent—just like Mom! 

Ingredients: Grenadine, passion fruit juice, prosecco, oranges 

Calories: 147

Passion Fruit Mimosa Recipe

Cranberry-Citrus Muffins

Pull a pan of these fluffy muffins out of the oven for a tart, yet refreshing, breakfast bite.

Fresh lemon rind adds the perfect amount of zest to balance out the tartness of the cranberries, which are loaded with vitamin C and fiber. 

To lower the fat content, trade in fat-free vanilla yogurt instead of low-fat vanilla yogurt.

Ingredients: Cranberries, flour, sugar, baking powder, salt, vegetable oil, lemon rind, vanilla extract, egg whites, vanilla low-fat yogurt, whole egg 

Calories: 238

Cranberry-Citrus Muffin Recipe

Whole-Wheat Blueberry Pancakes

Whole-Wheat Blueberry Pancakes Recipe

Sun-Dried Tomato, Goat Cheese, and Fresh Basil Frittata

This frittata fits perfectly in a brunch menu, and its gourmet flavors of sun-dried tomato, goat cheese, and basil will leave your mom thinking you worked on it all morning in the kitchen. 

Lucky for you, it only takes 15 minutes! With 9 grams of filling protein—20% of the your daily recommended intake of protein—you won’t be hungry right after. 

Ingredients: Whole eggs, egg whites, onion, olive oil, pepper, sun-dried tomatoes, goat cheese, basil chiffonade 

Calories: 146

Sun-Dried Tomato, Goat Cheese, and Fresh Basil Frittata

Wax Bean and Cherry Tomato Salad with Goat Cheese Dressing

This is the perfect low-carb side dish for your Mother’s Day brunch.

Wax beans are swapped for pasta, but still provide the same filling feeling for fewer calories. 

Ingredients: Cherry tomatoes, shallot, salt, pepper, chile, red wine vinegar, olive oil, wax beans, goat cheese, lime juice, basil leaves 

Calories: 127

Wax Bean and Cherry Tomato Salad with Goat Cheese Dressing

Braised Kale Frittata

Frittatas are a brunch favorite. They’re quick-and-easy to make, allow a lot of creativity with ingredients, and make for a unique way to serve a big or small crowd. 

This frittata combines two popular cancer fighting vegetables: Kale and tomatoes. 

Ingredients: Whole eggs, egg whites, kosher salt, pepper, Gruyere or Parmesan cheese, oregano, kale, cherry tomatoes 

Calories: 204

Braised Kale Frittata Recipe

Heirloom Tomato and Goat Cheese Tart

Tarts are lighter, fancier versions of pizza and make a great addition to brunch menus.

Take advantage of blooming summer vegetables, like heirloom tomatoes, with this refreshing tart recipe. 

Creamy goat cheese is layered onto a thin crispy tart with fresh herbs, tomatoes, and heart-healthy extra-virgin olive oil. 

Ingredients: Yellow cornmeal, flour, salt, pepper, unsalted butter, olive oil, water, goat cheese, thyme, heirloom tomatoes, sea salt, pepper 

Calories: 317

Heirloom Tomato and Goat Cheese Tart Recipe

Melon Salad With Prosciutto and Goat Cheese

This cold salad brings together sweet, savory, and salty flavors.

From start to finish, it just takes 25 minutes to make and combines all the popular summer melons: Watermelon, honeydew and cantaloupe. Goat cheese, prosciutto, and a mix of red onion and shallots help even out the sweetness of the fruit for a well-rounded salad. 

And, your mom will appreciate that it’s only 168 calories.

Ingredients: Olive oil, balsamic vinegar, honey, shallots, prosciutto, Dijon mustard, melon balls, red onion, pine nuts, basil, arugula, goat cheese, pepper, salt 

Calories: 168

Melon Salad With Prosciutto and Goat Cheese Recipe

Four Flowers Mimosa

Toast to one of the most important women in your life with this 177-calorie mimosa.

And no packaged juices or preservatives in this recipe. Refreshing pineapple is mixed with bananas, fresh orange juice, maple syrup, grenadine, and lemon juice for tons of tropical flavor and nutrients. 

Add sparkling white wine when you're ready to serve.

Ingredients: Pineapple, orange juice, bananas, maple syrup, grenadine, lemon juice, white wine 

Calories: 177

Flour Flowers Mimosa Recipe

Chocolate-Salted Caramel Tart

The key to dessert during brunch is to have a few light options.

This chocolate tart is a lighter, less rich version of a chocolate cake, with fewer calories! 

Salted caramel and sea salt add a classic mix of salty-and-sweet for every craving. 

Ingredients: Phyllo dough, sugar, heavy cream, bittersweet chocolate, sea salt. 

Calories: 126 per slice

Chocolate-Salted Caramel Tart Recipe

Spinach, Pear, and Gorgonzola Salad With Pecans

This recipe is a delicious mix of sweet pears with tangy Gorgonzola cheese and salty pecans. For a seasonal switch-up, you can use strawberries or peaches in place of the pears. 

Ingredients: Pecans, canola oil, Bosc pears, brown sugar, shallot, apple juice, cider vinegar, Dijon mustard, baby spinach, Gorgonzola cheese 

Calories: 256

Spinach, Pear, and Goat Cheese Salad with Pecans Recipe

Asparagus With Poached Eggs and Parmesan

Think of this as a veggie-packed eggs Benedict. The olive oil, garlic, and lemon juice make a delicious coating for the asparagus, and the Parmesan adds just the right savory kick. And for less than 300 calories, you'll get 18 grams of protein and 3 grams of slimming fiber.

Ingredients: Eggs, white vinegar, asparagus, olive oil, garlic, butter, lemon juice, fresh parsley, fresh Parmesan cheese 

Calories: 256

Asparagus With Poached Eggs and Parmesan Recipe

Pressed Watermelon With Basil Water

If your family isn't the cocktails-at-brunch type, enjoy these refreshing, fruity drinks. They'll hydrate while giving you a boost of vitamin C. 

Ingredients: Watermelon chunks, basil leaves, sea salt, white wine vinegar, chilled water 

Calories: 46​

Pressed Watermelon With Basil Water Recipe

Waffles With Two-Berry Syrup

Wheat germ and flax seed give these waffles a wonderfully nutty flavor and crunchy texture. But it's the syrup, laced with maple and two kinds of berries, that elevates this breakfast to the sublime. 

Ingredients: Flax seed, all-purpose flour, whole-wheat flour, toasted wheat germ, sugar, baking powder, fat-free milk, egg substitute, canola oil, vanilla extract, frozen blueberries, frozen raspberries, maple syrup, ground cinnamon 

Calories: 332 ​

Waffles with Two-Berry Syrup Recipe

Blueberry Shortbread Bites

You'll get a little zing of orange zest in each of these delicious blueberry shortbread treats. Serve them guilt-free as an appetizer, or as mini muffins during the meal; the small portion size keeps calories in check.

Ingredients: Flour, sugar, cornstarch, orange zest, butter, dried blueberries 

Calories: 82​

Blueberry Shortbread Bites Recipe

Red Velvet Cupcakes

​Delicious and rich, these cupcakes taste as delightful as they look. Plus, using buttermilk cuts down on the fat content. 

Ingredients: Cake flour, all-purpose flour, sugar, baking soda, salt, canola oil, buttermilk, unsweetened cocoa, red food coloring, eggs, vanilla extract, Lemon-Cream Cheese Frosting

Calories: 390

Red Velvet Cupcakes Recipe

Source: Health Magazine: 16 Delicious Recipes for Mother's Day Brunch​