On the Run:

1. Grocery-store take out: 3 ounces roasted chicken, 1/2 cup pasta salad, 1 cup sliced tomatoes drizzled with balsamic vinegar, 1 cup skim milk

2. Chinese take-out: Egg roll, 1 cup shrimp chow mein, 1/2 cup rice, tea

3. Quick and easy stir-fry: 3 ounces chicken breast mixed with 1 cup stir-fry vegetables (use the frozen packets for the easiest prep) and 1/2 cup rice; 1 cup skim milk

Family-Friendly:

1. Cheeseburger Soup, 1 cup sliced cucumbers with 2 tablespoons low-fat sour cream and dill to taste, 1 cup skim milk

2. Three ounces meatloaf, 1/2 cup scalloped potatoes, 1/2 cup green beans with 1 teaspoon margarine, 1 cup skim milk

3. Three-ounce Baked Pork Chop, 1/2 cup hash browns, 1/2 cup raw carrots with 1 tablespoon low-fat dressing for "dip," 1 cup skim milk

Cheap and Easy:

1. Three ounces Baked Chicken, 1 small baked potato with 1 tablespoon low-fat sour cream, 1/2 cup steamed broccoli with 1 teaspoon tub margarine, 1 cup skim milk

2. Fajitas (serve 3 ounces grilled chicken and/or steak, 1/2 cup grilled onions and green peppers, 1/4 cup salsa and 1 tablespoon low-fat sour cream rolled in one tortilla), 1/2 cup sugar-free frozen yogurt

3. One cup Hamburger Helper (use half the margarine in the instructions), 1/2 cup green beans, 1 cup skim milk