Green beans and garlic cooked to perfection. Potatoes, zucchini, and tomatoes. White meat chicken, broccoli stir-fry, fried rice, with hard boiled egg. Bowtie pasta, asparagus, mushrooms, mixed with a delicious pesto sauce. White meat chicken, brown rice, corn, pico de gallo, black beans, cilantro, lime. 6 oz. Salmon, brown rice, sauteed greens. Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body can’t create them.