Get Lean Meal Plan

3 Items you need to make 3 delicious meals: Fat-free cream cheese, Salmon & Spinach

1. Salmon and Spinach Pizza
 

What else you need: Naan bread, sour cream, garlic, dill, Monterrey Jack cheese
 

Make it: Heat oven to 400F. Place a piece of whole wheat bread on an ungreased baking sheet. In a medium bowl, combine 3 tbsp reduced-fat cream cheese, 2 tbsp reduced-fat sour cream, 1 clove minced garlic, ¼ tsp dried dill, and 1 cup chopped baby spinach. Spread mixture on naan bread. Top with 4oz cooked, flaked salmon and ½ cup shredded Monterey Jack cheese. Bake for 10-13 minutes or until cheese is melted. Serves 1.
 

Nutrition Facts: 679 calories, 55g protein, 64g carbs, 51g fat, 9g fiber

2. Whole Wheat Pasta with Spinach and Salmon
 

What else you need: Whole wheat pasta, spaghetti, onion, olive oil, milk, flour, pepper, parmesan cheese
 

Make it: Cook and drain ½ lb of spaghetti. In a large pot, saute ½ minced medium onion in 1 tsp olive oil. Add ½ cup low-fat milk, 1 tbsp flour, and ¼ tsp black pepper and cook until bubbly, stiring constantly. Dump 1 package of baby spinach; 2 tbsp each of grated parmesan cheese and reduced fat cream cheese; 8 oz cooked, flaked salmon; and the cooked pasta, stirring ingredients together. Cover the pot with a lid until spinach is wilted. Serves 2
 

Nutrition Facts: 741 calories, 48g protein, 93g carbs, 22g fat, 1g fiber

3. Salmon with Spinach and Dill Sauce
 

What else you need: Olive oil, salt, pepper, greek yogurt, chives or scallions
 

Make it: Preheat oven to 400F. Place 1 lb salmon, skin-side down, on a foil-lined baking sheet, allowing enough foil to make a pocket around the fish. Rub fish with 2 tsp olive oil and season with salt and pepper. Bake for 15 minutes or until cooked through. Discard skin. In a bowl, combine ¼ cup reduced fat cream cheese, 2 tsbp greek yogurt, ½ tsp dried chives, 2 thinly sliced scallions, and ½ tsp each salt and pepper. Wilt 2 package of baby spinach by placing 2 tsbp water in a large skillet with spinach over high heat. Cook for 2-3 minutes; drain well. Serve fish over spinach, topped with sauce. Serves 2
 

Nutrition Facts: 576 calories, 53g protein, 4g carbs, 37g fat, 0g fiber

Courtesy of Men's Fitness. January/Febraury 2012. Page 24