3 oz. meat + 1/2 cup tomato topping = 1 P, 1 V

3 oz. = 1 P

4 oz. steak = 1 P

Yields 4 servings | 1 servings = 1 P, 1 V

1 chicken breast + 1/2 cup apple-spinach mixture = 1 P, 1 V

1 chicken breast + 1/2 cup mushrooms = 1 P, 1 V

1 chicken breast + 2 TBS sauce + 2 TBS parsley = 1 P, 1 FT

1 chicken breast = 1 P

1 chicken breast = 1 P

1 chicken breast = 1 P  |  Oven-broil works well too.

3 oz. = 1 P

3 oz. turkey + 2-3 TBS gravy = 1 P

1 chicken breast = 1 P, 1/2 FR  |  Recipe calls for regular maple syrup. Use lower-sugar or sugar-free maple syrup instead.

1 chicken breast = 1 P  

2 skewers + 2-1/2 TBS dipping sauce = 1 P

1 fillet = 1 P

1 fillet = 1 P

1 fish fillet = 1 P  |  Replace the bread crumbs in this recipe with Panko crumbs. Lower in calories, fat and oil. Fish will be crunchy, not greasy.

1 fillet + 1/2 cup salsa = 1 P, 1 V

5-6 shrimp + 1 cup green beans + ½ cup beans = 1-1/2 P, 2 V

1 filet + 1/4 cup sauce = 1 P, 1 V

6-7 shrimp = 1 P

1/2 cup = 1 V

Yields 16 pancakes | 1 servings = 2 pancakes = 1 V

1/2 cup = 1 V 

1/2 cup = 1 V, 1/2 FT

3/4 cup = 1-1/2 V, 1/2 G

1/2 cup = 1 V

1 cup cooked = 2 V

1 endive = 1 V

1/2 cup cooked = 1 V

2 spinach cakes = 2 V, 1/2 M

1 pepper + 3-4 oz. meat mixture (or 1/2 cup) = 1 P, 1 V

1/2 cup = 1 V

1/2 cup = 2 V

1-1/2 cups = 1.5 V

 ½ cup = 1 V

8 chips = 1 G

½ P, 1/2 M, 1 G

3 "bites" = 1/2 G, 1/2 FR (Or, count this as a treat, replacing your third fruit for the day.)

1 serving = 1/2 P, 1/2 V, 1/2 M, 1 G