Herbed Protein & Roasted Potato Plate: Baked tilapia or chicken with roasted potatoes and steamed carrots or zucchini – tofu or lentils are good alternatives if you’d like a plant-based protein.

Light Herb & Steamed Vegetable Pasta: Whole-grain pasta with a mild olive oil and herb sauce, plus steamed veggies – skip cheese if dairy bothers you, and use regular pasta if whole-grain is too heavy.

Roasted Pumpkin & Poached Chicken Whole-Grain Pasta: Whole-grain spaghetti with poached chicken, roasted pumpkin cubes, and fresh spinach ribbons

Garden Squash & Chicken Dumpling Bowls: Chicken and vegetable dumplings with steamed yellow squash and carrot slices

Maple BBQ Salmon: Baked or grilled salmon brushed with a light maple glaze, served alongside roasted sweet potatoes and steamed green beans – keep the glaze minimal if rich sauces trigger acid reflux, or swap sweet potatoes for brown rice.

Turkey Meatballs & Whole-Grain Pasta: Tossed lightly in extra virgin olive oil and fresh basil (skip tomato sauce, garlic, and heavy cheese).

Deconstructed Burger Bowl: Seasoned lean ground beef or turkey over a bed of crisp greens with diced tomatoes and pickles – swap in a black bean patty for a vegetarian option, and use a light vinaigrette if creamy dressings are too heavy.

Sweet Potato & Garlic Shrimp Plate: Smooth sweet potato puree topped with pan-seared shrimp and sautéed Brussels sprouts – swap the shrimp for chicken breast or tofu if you prefer, and roast the sprouts instead if sauteing feels too heavy.