1-First Step: Chop broccoli, bell peppers, carrots into bite-size pieces. Mince garlic. Press tofu to drain, cube it. Heat 1 tbsp olive oil in wok over medium-high.

2-Second Step: Toss veggies and tofu in. Stir 5 minutes until crisp-tender. Adapt vegan by skipping any meat add-ins.

3-Third Step: Add garlic last minute to avoid burn. Pour soy sauce, stir to coat. Gluten-free? Use tamari.

4-Final Step: Serve over rice. 250 calories, protein-packed for all diets.

5-First Step: Preheat oven 400°F. Slice asparagus, halve tomatoes, quarter potatoes. Pat salmon dry.

6-Second Step: Toss veggies in 1 tbsp oil, lemon juice, herbs on sheet pan. Nestle salmon skin-side down. Vegan swap: tofu steaks.

7-Third Step: Bake 18-20 minutes till salmon flakes. Low-cal tip: skip potatoes.

8-Final Step: Squeeze extra lemon. Serves 4 at 350 calories. Family favorite.

9-First Step: Mix turkey, oats, egg, garlic, chopped spinach. Form 16 balls. Spiralize zucchini.

10-Second Step: Bake meatballs at 375°F on lined sheet 20 minutes. Sauté zoodles 3 minutes in oil.

11-Third Step: Top zoodles with meatballs. Gluten-free oats work fine.

12-Final Step: Dinner ready, 300 calories. Kids love helping roll.

13-First Step: Dice onions, mince garlic. Drain chickpeas. Heat oil, sauté aromatics 3 minutes.

14-Second Step: Add tomatoes, spinach, curry powder, coconut milk. Simmer 10 minutes. Vegan by default.

15-Third Step: Stir in chickpeas last 5 minutes. Low-cal: light coconut milk.

16-Final Step: Serve with rice. ? per serving, filling.