1 serving = 2 pork medallions + 2 TBS olives = 1 P, 1 FT  |  This recipe has it all. Fast, easy, complex tastes . . . not your usual pork tenderloin recipe.

1 roll-up = 1 P, 1 V, 1/2 M, 1/2 G (Make sure to use the low-fat provolone, 40-60 calories per thin slice.)

1/2 chicken breast + 1-1/2 cups vegetables = 1 P, 3 V, 1/2 FT

1/4 wedge = ½ P, 1 V

1-1/4 cups = 1 P, 1-1/2 V

1 serving = 1 mahimahi fillet + about 2/3 cup peach relish = 1 P, 1 FR

1 fillet + 1/2 cup relish + 1 lime wedge = 1 P, 1 V, 1/2 FT

1/2 cup = 1 V

1 cup roasted vegetables = 2 V

1/2 cup = 1 V, 1 G

1/6 of the spaghetti pie = 1/2 P, 2 V, 1 G

1 cup = 1 G

1 serving = 1 V, 1 G

1/8 pie = 1 FR

1 slice = 1 V, 1/2 M, 1/2 G

1 muffin = 1/2 P, 1/2 V, 1/2 FT - Prepare a batch in advance, and quickly heat up in the morning before heading out to work. Also, I'll bet if you involve your kids in the preparation, they'll be eager to start their school day with this healthy breakfast instead of a quick, sugary cereal.

1/4 cup (or 4 TBS) = 1 FR

1 slice toast + 3/4 cup cooked strawberries + 1 TB Mascarpone (or low fat cream cheese) (or low-fat cream cheese) = 1 FR, ½ M, 1 G