Stuffed Baked Potato  

Microwave a large potato, then split it and fill it with steamed vegetables mixed with low-fat sour cream and a pinch of garlic salt or chopped fresh herbs.

Nicoise Salad  

Layer a bed of lettuce with sliced tomatoes and sliced boiled or microwaved potatoes. Arrange blanched green beans, canned tuna, halved hard-boiled eggs, and anchovies (optional) on top, and drizzle with low-fat vinaigrette.

Grilled Chicken Pita  

Slit and fill a whole-wheat pita round with sliced, grilled, or broiled chicken breast, lettuce and tomato, and a sauce of spicy salsa mixed with low-fat mayonnaise.

Easy Vegetable Pasta  

Sauté chopped peppers, zucchini, onions, and fresh tomatoes until soft. Add prepared tomato pasta sauce and a handful of torn basil leaves. When warm,     serve over pasta and top with a sprinkle of Parmesan cheese.

Mediterranean Chicken Wrap  

Prepare a mixture of chopped, cooked chicken breast, fresh alfalfa sprouts or spinach, tomato, chopped peppers, sun-dried tomatoes, and mozzarella cheese. Place it on a large tortilla. Drizzle with low-fat balsamic vinaigrette and wrap tortilla around filling, tucking in the sides to make a long package.

Spicy Turkey Quesadilla  

Top a large flour tortilla with strips of sliced smoked turkey, finely diced tomato, chopped fresh cilantro (coriander), and reduced-fat cheddar or Monterey Jack cheese. Drizzle on your favorite hot sauce, then place another tortilla on top. Heat in an oven or toaster oven until cheese is melted, then cut into wedges and serve with low-fat sour cream and more hot sauce if desired.

Grilled Vegetable and Goat Cheese Sandwich  

Brush sliced eggplant, peppers, and mushrooms with olive oil, and grill or broil until cooked through. Sprinkle the vegetables with balsamic vinegar and pile on a slice of toasted bread that has been spread with goat cheese.