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Healthy meals/snack ideas

Refrigerator Oatmeal--6 no-cook flavors. Make ahead in individual mason jars for a quick, healthy grab-and-go breakfast.

Sesame Seed-Crusted Salmon Burgers With Yogurt Sauce Swap your beef burger for salmon and get less saturated fat and more omega-3s. Sesame seeds and soy sauce add an Asian flair, and the savory yogurt sauce enhances the grilled buns. Ingredients: Salmon fillet, chopped baby spinach, panko, lemons, ginger, low-sodium soy sauce, sesame seeds, salt, black pepper, fat-free Greek yogurt, fresh dill, garlic, olive oil cooking spray, whole-wheat hamburger buns Calories: 463

Scrambled Eggs With Smoked Salmon This protein-packed wake-up call is full of heart-healthy good fats. Using a whole-wheat English muffin triples the fiber and iron and gives you almost six times the calcium. Ingredients: Olive oil, eggs, black pepper, smoked salmon, cream cheese, fresh spinach, whole-wheat English muffins, chives Calories: 210

Salmon Scallopini With Almond Orzo The almonds add a sweet nuttiness to the orzo while the capers and lemon give a tangy punch to the simple skillet-cooked salmon. It’s a complete meal with fiber, protein, and vitamin E. Ingredients: Orzo, butter, sliced almonds, salmon, lemons, capers Calories: 369

Smoked Salmon-Wasabi Tea Sandwiches Get your omega-3s in a zesty sandwich. And who needs cheese when you have flavors from avocado, wasabi, and lime juice spicing up your sandwich? Ingredients: Wasabi paste, limes, white bread, smoked salmon, red onion, fresh chives, sesame seeds, wasabi sesame seeds, avocado Calories: 239