Serve grilled, lean chicken breast over a small portion of white rice. Add a variety of steamed or grilled vegetables like bell peppers, broccoli, and carrots. Season with herbs and a squeeze of lemon for flavor.
Stir-fry broccoli and firm tofu in a light sauce made from soy sauce, garlic, and ginger. Serve over a modest portion of white rice for a balanced meal.
Grill or sauté shrimp with cayenne pepper, garlic, and paprika. Serve with a small serving of white rice and a side of steamed asparagus or green beans.
Top a small serving of white rice with grilled or baked salmon. Include a mix of fresh salad greens and a vinaigrette dressing. The healthy fats in salmon are satisfying and heart-healthy.
Prepare a vegetable broth-based soup with onions, carrots, celery, and leafy greens. Add cooked white rice and chicken breast pieces or chickpeas for protein. Season with herbs for flavor.
Mix cooked white rice with black beans, corn, diced tomatoes, onions, and bell peppers. Dress with lime juice, olive oil, salt, and pepper. This can be eaten cold or at room temperature.
Follow out bell peppers and fill them with a mixture of ground turkey, cooked white rice, diced tomatoes, and spices. Bake until the peppers are tender. The high protein and fiber content can be particularly satisfying.
Make a healthier version of fried rice using a small portion of white rice, lots of mixed vegetables (like peas, carrots, and bell peppers), and scrambled eggs. Use a small amount of sesame oil for flavor and avoid adding extra salt or soy sauce.