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This protein-rich, veggie-packed bean salad is inspired by the viral dense bean salad trend that creator Violet Witchel started on TikTok. The idea is to make a one-bowl main-course salad that tastes great the second you make it but also holds up and gets even tastier in the fridge so you can enjoy it over several days. In this version, the kale and vegetables soften, the three beans and flaked tuna soak up the delicious dressing and even the fresh herbs stay flavorful. Whip it up and stop wondering what’s for lunch or dinner for a couple days.

Kale and Fennel Dense Bean Salad

Recipe courtesy of Food Network Kitchen

You'll find all the fixings of a western omelet-egg, ham, peppers, onions and cheese-in this made-for-breakfast salad. But what an omelet doesn't give you is this salad's hefty 6 grams of fiber and 21 grams of protein per serving, mostly thanks to the spinach, egg and quinoa.

Quinoa, Ham and Pepper Breakfast Salad

Recipe courtesy of Food Network Kitchen

Brown rice makes a nutty, chewy base for this salad and is a nice foil for sweet grapes and fresh greens. Using frozen precooked rice makes the whole dish doable in 15 minutes. The creamy dressing comes together quickly in the blender.

15-Minute Chicken, Rice and Grape Salad

Recipe courtesy of

Steeping chicken broth with sprigs of rosemary and thyme for just a few minutes adds great flavor to this creamy white bean soup. The sandwich is toasted under the broiler, not fried in butter, and served open-faced, topped with juicy chopped tomatoes.

10-Minute White Bean Soup with Toasted Cheese and Tomato

Recipe courtesy of

Spicy, smoky chipotle chiles and chili powder add long-cooked flavor to this quick pork stew. To save time and use less fat, only the pork is browned in oil, while the onions get pureed with tomatoes, garlic and the chile to make the broth.

30-Minute Spicy Pork and Sweet Potato Stew

Recipe courtesy of

unknown

Kale Chips

Recipe courtesy of Food Network Kitchen

Japanese udon is typically used in soups and stir-fries, as well as served cold. Here, it’s paired with seared tofu, wilted greens and a quick broth.

Udon with Tofu and Asian Greens

Recipe courtesy of Food Network Kitchen

These are a whole new Eggs Benedict -- Hollandaise sauce is replaced with a light, kicky mustard-mayo sauce, and whole-wheat English muffins and a moderate portion of bacon can be enjoyed guilt-free. The tomatoes and kale keep the dish fresh and colorful.

Kale and Tomato Eggs Benedict

Recipe courtesy of Food Network Kitchen

Using canned lentils instead of raw saves you at least 30 minutes of cooking time. Here, we simmer them quickly with bacon and red wine to play up their earthy flavor; sliced celery stirred in at the end adds a fresh, crisp note. The lentils make a terrific bed for the mild, meaty cod fillets.

25-Minute Cod with Lentils

Recipe courtesy of

This easy skillet dinner comes together quickly, making it a perfect option for a weeknight. We used spicy andouille sausages to give the dish a little kick, but any type of sausage would work. Cooking at medium-high heat allows the sausage and vegetables to get nice and caramelized in a short amount of time, but if they ever start to overcook, stir in a splash of cold water to cool the pan down.

Cajun Cabbage Skillet

Recipe courtesy of Food Network Kitchen

This speedy shrimp dish gets you whole grains, protein, vegetables and fruit all ready to go in 5 minutes (Pro tip: prep the couscous while the shrimp broils.)

20-Minute Shrimp and Couscous With Yogurt-Hummus Sauce

Recipe courtesy of Food Network Kitchen

Salmon looks beautiful on a bed of broccoli. Lightly brushed in hoisin sauce and topped off with colorful red pepper flakes and fresh cilantro, this bright, low-calorie meal takes under 20 minutes.

20-Minute Hoisin Skillet Salmon

Recipe courtesy of Food Network Kitchen

Using boneless, skinless chicken thighs instead of breasts is a smart way to make sure the meat stays moist and flavorful. And we love the way grape tomatoes soften under the heat of the broiler, adding more juicy goodness to the chicken. Lots of lemon, plus dill and oregano, give the dish a Greek feel.

20-Minute Chicken Thighs and Couscous with Dill

Recipe courtesy of

unknown

Cabbage-Kohlrabi Slaw

Recipe courtesy of Food Network Kitchen

unknown

Carrots with Chickpeas and Pine Nuts

Recipe courtesy of Food Network Kitchen

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