• 2 oz chicken breast, cubed
• 2/3 cup cooked brown rice
• 3/4 cup fresh pineapple, cubed
• 1 Tbsp. teriyaki sauce

Arrange chicken and pineapple onto separate skewers. Spray chicken lightly with non-stick cooking spray. Grill, rotating skewers until chicken is cooked throughout and pineapple is warmed. Brush chicken and pineapple with teriyaki sauce. Serve over rice.

• 2/3 cup cooked whole-wheat pasta
• 1/2 cup marinara pasta sauce
• 2 oz ground beef (5% fat)

Brown ground beef in a skillet; drain. Add sauce and cook until warmed throughout. Serve over pasta.

• 2 oz chicken breast, cut into strips
• 1 cup frozen stir-fry vegetables
• 1 tsp. canola oil
• 1/2 cup canned pineapple chunks in juice, drained
• 1 Tbsp. sweet and sour sauce
• 1 Tbsp. slivered almonds
• 2/3 cup cooked brown rice

Cook chicken breast in canola oil in a skillet until juices run clear. Add frozen vegetables and cook until tender. Add pineapple, sweet and sour sauce, and almonds. Cook until warmed throughout. Serve over rice.

• 2 oz salmon filet
• 1 cup cooked wild rice
• 1 Tbsp. lemon juice
• 1 tsp. olive oil
• 1/8 tsp. dried dill weed
• 1/4 tsp. garlic powder
• Dash of pepper

Brush both sides of salmon with olive oil. Spoon lemon juice over both sides of filet. Combine dill weed, garlic powder, and pepper. Sprinkle seasonings over salmon filet. Grill until salmon flakes easily. Serve over rice.

• 2 oz ground turkey breast, 99% fat free
• Taco seasoning
• 1 cup tomatoes and lettuce, chopped
• 1/2 cup black beans
• 2 (6-inch) flour tortillas

Brown ground turkey in a small skillet; drain. Add taco seasoning and 2 Tbsp. of water and cook until seasoning is thoroughly mixed into turkey. Divide turkey between the two tortillas, and top with tomatoes, lettuce, and black beans.

• 3 oz boneless, skinless chicken breast
• 2 tsp. barbeque sauce

Grill or broil chicken breast until it reaches an internal temperature of 165°F. Brush chicken breast with barbeque sauce during the last few minutes of cooking.

• 3 oz ground sirloin
• Lettuce, tomato slices, and onion slices
• 1 whole-wheat hamburger bun
• 1 Tbsp. light mayonnaise

Form ground sirloin into a patty, and grill or broil to an internal temperature of 160°F. Place cooked hamburger on bun and top with vegetables and mayonnaise.

• 1 (3-oz) sweet potato
• 1 tsp. olive oil
• Dash of salt and cayenne pepper

Pierce sweet potato with a fork and microwave on high for 2 minutes. Slice sweet potato into wedges. Coat wedges with olive oil and place on baking sheet. Sprinkle with salt and cayenne pepper. Bake at 425°F for 20 minutes or until golden brown.

• 4 oz chicken breast
• 1 Tbsp. grated Parmesan cheese
• 2 Tbsp. seasoned bread crumbs
• Dash of paprika
• Dash of garlic powder
• 1 Tbsp. reduced-fat margarine spread, melted

In a bowl, combine Parmesan cheese, bread crumbs, paprika, and garlic powder. Coat chicken with melted margarine and roll in crumb mixture. Place on a microwave-safe dish. Cover loosely with waxed paper. Microwave on high 3 to 5 minutes or until juices run clear, turning once. Cooking time may vary depending on microwave.

• 3 oz orange roughy filet
• 2 Tbsp. crushed cornflakes
• Dash of black pepper
• Dash of salt
• 2 Tbsp. cholesterol-free egg substitute
• 1 Tbsp. water
• 1 Tbsp. all-purpose flour

Combine cornflakes, black pepper, and salt in a small dish. In another small dish, beat egg substitute and water. In a third small dish, add flour. Coat fish with flour and dip in the egg/water mixture. Toss filet in cornflake mixture. Place on a baking sheet coated with cooking spray. Bake at 425°F for 9 to 11 minutes or until fish flakes easily with a fork.

• 1 cup cooked whole-wheat fettuccine
• 2 tsp. olive oil
• 2 oz cooked chicken breast, cut into strips
• 1 cup chopped veggies (broccoli, bell pepper, onion)
• Garlic powder
• Oregano
• 1 Tbsp. grated Parmesan cheese

Heat oil in a skillet over medium heat. Sauté chicken strips, add vegetables, and cook until tender. Combine chicken, vegetables, and pasta. Add garlic powder and oregano to taste. Top with Parmesan cheese.

• 3 oz beef sirloin steak, cubed
• 1 cup vegetables (cherry tomatoes, mushrooms, onions, green peppers)
• 2 Tbsp. reduced-fat vinaigrette dressing

Combine beef, vegetables, and dressing in a bowl. Cover and refrigerate for at least 2 hours.

Arrange beef and vegetables onto 2 skewers. Grill or broil, rotating until beef reaches an internal temperature of 145°F.

• 2-1/2 oz raw Atlantic salmon filet
• 1 Tbsp. lemon juice
• 1/8 tsp. dried dill weed
• 1/4 tsp. garlic powder
• 1/3 cup cooked wild rice
• Pinch of salt substitute and pepper

Spoon lemon juice over both sides of salmon filet. Combine dill weed, garlic powder, salt substitute, and pepper. Sprinkle seasonings over salmon filet. Grill or broil until salmon flakes easily. Serve over rice.

• 2 oz raw lean ground beef (5% fat)
• Taco seasoning
• 2 cups shredded leaf lettuce
• 1/2 cup chopped tomatoes
• 1/2 cup black beans
• 1 Tbsp. light sour cream
• 1/4 cup salsa

Brown ground beef in a small skillet; drain. Add taco seasoning and 2 Tbsp. of water. Cook until seasoning is thoroughly mixed into ground beef and mixture thickens. Remove from heat; set aside. Combine mixed greens, tomatoes, and black beans in a bowl. Top with meat, sour cream, and salsa.

• 1 (6-inch) whole-wheat pita
• 1/4 cup tomato sauce
• 1/4 cup part-skim mozzarella cheese, shredded
• 1/2 cup mixed vegetables of choice

Place pita on a baking sheet sprayed with nonstick cooking spray. Spread tomato sauce on pita, and top with cheese and vegetables. Bake at 450°F for 7 to 9 minutes or until cheese is lightly browned.

• 2 cups chopped romaine lettuce
• 1/3 cup sliced cucumbers
• 1/3 cup sliced red bell peppers
• 2 Tbsp. reduced-fat Italian dressing

• 3 oz boneless, skinless chicken breast
• 2 tsp. barbecue sauce

Grill or broil chicken breast until it reaches an internal temperature of 165°F. Brush chicken breast with barbecue sauce during the last few minutes of cooking.

• 1/3 cup cooked whole-wheat angel-hair pasta
• 1 cup fresh zucchini, chopped
• 1 cup fresh mushrooms, chopped
• 2 tsp. extra virgin olive oil
• Dash of Italian seasoning 
• Salt substitute to taste
• Garlic powder to taste

Sauté zucchini, mushrooms, Italian seasoning, and garlic powder in olive oil until tender (about 8 to 10 minutes). Add vegetable/oil mixture to cooked pasta and stir to combine.

• 2 cups chopped romaine lettuce
• 2 oz cooked, prepackaged grilled chicken breast strips
• 1/2 cup croutons
• 2 tsp. reduced-fat grated Parmesan cheese
• 2 Tbsp. reduced-fat Caesar dressing or Caesar vinaigrette

• 1 (6-inch) flour tortilla
• 1 oz sliced deli turkey breast
• 1 Tbsp. light ranch dressing
• 1/2 cup shredded romaine lettuce
• 1/2 cup diced tomato
• 1/2 cup alfalfa sprouts
• 2 Tbsp. cubed avocado

Spread ranch dressing on tortilla. Top with turkey, lettuce, tomato, sprouts, and avocado. Roll up tortilla.

• 1 cup chopped lettuce
• 1/3 cup sliced cucumbers
• 1/3 cup chopped green bell peppers
• 1 Tbsp. sunflower seeds
• 2 Tbsp. reduced-fat salad dressing

• 1 medium green pepper
• ¼ cup shredded carrots
• 2 Tbsp. chopped onion
• 2 Tbsp. chopped zucchini
• ½ cup chopped fresh spinach
• 2 diced garlic cloves
• 1 tsp. olive oil
• 2 Tbsp. part-skim Mozzarella cheese
• ½ cup cooked lentils
• ¼ cup salsa
• 1 tsp. Italian herbs (basil, oregano, thyme, etc.)

Cut off stem and remove seeds from the green pepper. Sauté shredded carrots, onions, zucchini, garlic, and Italian herbs in olive oil until soft. Add salsa, spinach, cheese, and lentils; stir to combine. Cook until spinach is wilted and cheese is melted. Fill green pepper with the vegetable and lentil mixture. Bake in the oven at 375°F for 45 minutes.

• 2 oz fresh tilapia
• 1/2 tsp. paprika
• 3 oz red-skin potatoes, quartered
• 1/2 cup sliced green bell pepper
• 1 tsp. lemon juice
• Pinch of salt substitute

Place tilapia in an oven-safe dish, and season with paprika. Add quartered red potatoes, green pepper, and lemon juice. Sprinkle with salt substitute. Cook in oven at 350°F for 45 minutes or until fish reaches an internal temperature of 145°F and vegetables are fork-tender.