Serves: 4 (2-cup) Details: Fresh ginger and garlic, plus a vibrant mixture of vegetables and tender shrimp (packed with heart-healthy omega-3s), give this stir-fry big flavor and color. (Phase 1) Ingredients: 4 teaspoons canola oil, divided 2 tablespoons plus 1 1/2 teaspoons low-sodium soy sauce, divided 3 garlic cloves, minced 1 1/2 pounds medium peeled and deveined fresh or thawed frozen shrimp 2 tablespoons minced fresh ginger 8 ounces white mushrooms, quartered 4 scallions, cut into 1" pieces 1 large bell pepper, any color, cut into thin strips 8 ounces snow peas, strings removed 1/4 teapsoon red pepper flakes

Nutritional Information: 280 calories 8 g fat (1 g sat) 13 g carbohydate 38 g protein 2 g dietary fiber 600 mg sodium

Directions: Whisk together 2 teaspoons of the oil, 1 1/2 teaspoons of the soy sauce, and garlic in a large bowl; add shrimp and toss to coat. Lightly coat a large skillet or wok with cooking spray and heat over high heat. Add shrimp and cook until pink, 2 minutes. Transfer to a plate. Heat remaining oil in the same skillet over high heat; add ginger and cook 30 seconds. Add mushrooms, scallions, bell pepper, snow peas, and red pepper flakes and cook until vegetables are crisp-tender, about 4 minutes. Stir in shrimp and remaining soy sauce and toss to combine. Serve hot.

Serves: 2 Details: This recipe is very satisfying, thanks to protein- and fiber-rich edamame. When paired with grilled salmon, this dish becomes an impressive meal that's very easy to make. Tip: If you can't easily find edamame, you may substitute chickpeas. Ingredients: 8 ounces frozen shelled edamame (green soybeans) 1 ounce seasoned rice vinegar 1/2 tablespoon vegetable oil 1⁄8 teaspoon salt Dash freshly ground black pepper 1/2 bunch radishes (4 ounces), cut in half and thinly sliced 1/2 cup loosely packed chopped fresh cilantro leaves

Nutritional Information: 224 calories 12 g total fat (1 g sat) 0 mg cholesterol 18 g carbohydrate 15 g protein 6 g fiber 479 mg sodium

Directions: Toss the edamame, vinegar, oil, salt, pepper, radishes, and cilantro together in a large bowl. Serve chilled or at room temperature.

Prep time: 5 minutes | Cook time: 15 minutes | Serves: 4 Details: These cheesy open-faced sandwiches are so gooey you'll want to eat them with a knife and fork. You can use grilled, baked, or poached chicken instead of pan-cooked, if you prefer. (Phase 2) Ingredients: 4 (6-ounce) boneless, skinless chicken breasts 4 teaspoons extra-virgin olive oil, divided 4 slices multigrain bread 1 large garlic clove, cut in half 1 whole roasted bell pepper (from a jar), cut into 4 pieces 4 (3/4-ounce) slices reduced-fat provolone or Monterey Jack cheese Salt and freshly ground black pepper

Nutritional Information: 350 calories 12 g fat (3 1/2 g sat) 13 g carbohydrate 49 g protein 2 dietary fiber 340 mg sodium

Directions: Heat oven to broil. Lightly pound each chicken breast to an even thickness and season with salt and pepper. Heat 2 teaspoons of the oil in a large nonstick skillet over medium heat. Sauté chicken until cooked through, about 5 minutes per side. Transfer to a plate. Lay bread slices on a baking sheet, drizzle with remaining oil, and rub with the cut sides of the garlic clove; discard garlic. Place under the broiler until toasted, about 1 minute. Top each bread slice with 1 pepper piece, 1 chicken breast, and 1 cheese slice. Broil until cheese has melted, about 2 minutes. Serve hot.

Prep time: 20 minutes | Cook time: 20 minutes | Serves: Details: Sweet and delicious, scallops sometimes come with a “foot” attached; this small, tough muscle pulls away easily and should be removed. (Phase 3) Ingredients: 4 teaspoons extra-virgin olive oil 1 1/2 pounds sea scallops (about 20), cleaned 1/4 teaspoon salt Freshly ground black pepper 1 medium zucchini, halved lengthwise and thinly sliced into half-moons 1/2 small onion, finely chopped 2 garlic cloves, minced 1 cup cherry tomatoes, halved 3/4 cup frozen shelled edamame, defrosted 1 small ear of corn, shucked, kernels sliced off cob (1/2 cup kernels) 2 tablespoons chopped fresh basil

Nutritional Information: Per serving with corn: 180 calories 8 g fat (1 g sat) 11 g carbohydate 18 g protein 2 g fiber 280 mg sodium Per serving without corn: 161 calories 7 g fat (1 g sat) 7 g carbohydrate 17 g protein 1 g fiber 274 mg sodium

Directions: In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add scallops, sprinkle with 1/8 teaspoon of the salt, and season lightly with pepper. Cook until golden brown on the outside and opaque inside, about 2 to 3 minutes per side. Transfer to a plate and keep warm. Reduce the heat to medium and add remaining 2 teaspoons oil to the pan. Add zucchini, onion, and garlic; cook until vegetables are softened, about 5 minutes. Add tomatoes, edamame, and corn; cook until tomatoes begin to break down, 3 to 4 minutes. Return scallops to the pan and sprinkle with remaining 1/8 teaspoon salt and pepper to taste; reheat for 30 seconds, or until heated through. Stir in basil. Divide among 4 plates and serve warm

Serves: 4 (2-cup) Details: Grapefruit brings a refreshing taste, a pretty look, and a healthy dose of vitamin C and fiber to this salad. (Phase 2) Ingredients: 2 tablespoons minced red onion 2 tablespoons sherry vinegar 5 tablespoons extra-virgin olive oil, divided 1 1/2 pounds boneless, skinless chicken breasts 1 (1-pound) head green leaf lettuce, torn into bite-size pieces (8 cups) 1 pink grapefruit, sectioned Salt and freshly ground black pepper

Nutritional Information: 380 calories 20 g fat (3 g sat) 8 g carbohydate 41 g protein 2 g dietary fiber 190 mg sodium

Directions: Combine onion, vinegar, 4 tablespoons of the oil, 1/4 teapsoon salt, and 1/8 teaspoon pepper in a jar with a lid. Close tightly and shake vigorously to combine. Season chicken with salt and pepper. Heat remaining oil in a large skillet over medium-high heat; cook chicken until browned, 5 to 7 minutes per side. Remove from heat, cut into 1/2-inch clisces, and toss with 3 tablespoons of the dressing. Gently toss together lettuce, grapefruit, and remaining dressing in a large bowl. Season to taste with salt and pepper. Serve salad topped with chicken slices.