Spicy Gingery Carrot & Cucumber Salad

about 150 calories per serving, makes 2 servings, takes about 10 minutes

You’ll need: 1 medium carrot (shredded or ribbons with a peeler), 1 cucumber (thinly sliced), about a tablespoon of rice vinegar or apple cider vinegar, a teaspoon of soy sauce, a teaspoon of sesame oil, ½ teaspoon powdered ginger, ¼ teaspoon garlic powder, a pinch of red pepper flakes (or more if you like heat), and about a teaspoon of sugar or a little honey. You can toss in some sesame seeds or chopped green onion on top if you want it to look nice.

Mix the carrot and cucumber in a bowl. In a separate small bowl, whisk the vinegar, soy sauce, sesame oil, ginger, garlic powder, red pepper flakes, and sugar together. Pour that over the veggies and toss until everything’s coated. Let it chill in the fridge for 5–10 minutes before eating. It’s even better if it sits for half an hour — the flavors meld really well.

Fake French Onion Soup (light and brothy)

about 150 calories per bowl, makes 2 bowls, takes about 25 minutes

You’ll need: 1 large onion (thinly sliced), a teaspoon of olive oil or butter, 2 cups low-sodium beef broth, ½ teaspoon soy sauce, ¼ teaspoon Worcestershire sauce if you have it, ¼ teaspoon garlic powder, ¼ teaspoon dried thyme, and some salt and black pepper to taste. If you want to make it feel more like classic French onion soup, you can top it with a sprinkle of low-fat shredded cheese or a little crouton — it’ll add maybe 20–30 calories.

Heat the oil in a saucepan over medium heat, then cook the onions for about 10–12 minutes, stirring often, until they’re soft and golden. Add the garlic powder and thyme, give it a quick stir, then pour in the broth, soy sauce, and Worcestershire. Let it simmer for about 10 minutes. Taste and adjust the seasoning, and that’s it. If you want deeper flavor, let the onions cook a little longer at the start — it doesn’t cost you any extra calories, just patience. Just as you’re cooking them add a little dribble of water or broth so they don’t burn and stir pretty constantly.

BBQ Ranch Cabbage Salad

around 150 calories per serving, makes 2 servings, takes about 10 minutes

You’ll need: 2 cups shredded cabbage, 2 tablespoons plain Greek yogurt, a teaspoon of light mayo, a tablespoon of BBQ sauce, about ½ teaspoon ranch seasoning (or a mix of garlic powder, onion powder, and dill if that’s what you have), ½ teaspoon apple cider vinegar or lemon juice, and some salt and pepper to taste.

Just whisk everything except the cabbage together in a bowl — that’s your dressing. Toss in the cabbage until it’s all coated and creamy-looking. Let it sit for a few minutes in the fridge before serving so the flavors come together. If you want to make it a little more interesting and have more calorie leeway, you can throw in a few corn kernels and/or some black beans.