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• 1 grilled 3-ounce, lean hamburger on whole-wheat roll with lettuce, tomato, onion, and ketchup, and 1 small white potato made into oven-baked French flies (slice into flies, spray nonstick pan with nonfat spray, and bake at 4000 until crisp).
• 1 small can fat-free baked beans, 1 nonfat beef hot dog or turkey dog on whole-wheat bun with sauerkraut, relish, and mustard, and small side salad with 1 tsp. nonfat dressing.
• 1 small can sardines (drain oil) or tuna packed in water in large tossed salad of lettuce or romaine, tomato, cucumber, pepper, onion, sprouts, carrots, and olives, and 1 tsp. nonfat dressing or mustard vinaigrette dressing.
• 1-cup spinach fettuccine with fresh vegetables and 1/2-cup tomato or marinara sauce and large tossed salad.
• 1-cup whole-wheat spaghetti with 12 clams or mussels, garlic, 1 1/3 cup white wine, 1 tsp. olive oil, and seasoning, and large tossed salad.
• 3-ounce grilled salmon steak or salmon fillet with tomatoes, onions, peppers, and garlic, and small baked potato or yam with skin and 1 cup steamed vegetable (your choice).
• 1-cup Chinese greens with 6 medium grilled shrimp and garlic with I-cup brown rice.
• 2 soft tacos with nonfat refried beans, lettuce, tomato, onion, and grated nonfat cheese, with 3 ounces sliced grilled chicken and salsa.
• 3 ounces lean roast beefwith horseradish and small baked potato or yam with skin, 1 cup steamed veggies, and small whole-wheat roll.
• 6 medium cooked, peeled shrimp with cocktail sauce and small ear of corn, and 1 cup steamed asparagus, broccoli, or spinach.
• 3 ounces broiled or baked cod, halibut, mackerel, or sole with grilled onions, peppers, mushrooms, and tomatoes, with lemon, wine, and seasonings, small whole-wheat roll, and tossed salad.
• 2 small lamb chops (trim fat) with 2 tsp. mint jelly and whole broiled tomato, with 1 small baked sweet potato and tossed salad.
• Goat cheese salad with reduced-fat goat cheese, mixed greens, tomato, olives, bell peppers, cucumber, celery, with mustard vinaigrette qressing on the side (dip fork in dressing sparingly), and 1 scooped-out Italian or French roll with tomato, low-fat mozzarella cheese, basil, and lettuce.
• Spinach salad with 1 ounce low-fat blue cheese, 1/2 ounce chopped walnuts, sliced apples, cherry tomatoes, cucumbers, and 1 Tbs. dressing made with mustard, lemon, and 1 tsp. olive oil.
• 1-cup low-fat macaroni and cheese with 1-cup zucchini, diced tomatoes, onions, and garlic, and an ear of corn or a small sweet potato and steamed fresh carrots (1/2 cup).

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