Grilled/BBQ chicken (no skin)/lean beef/fish
Potato, baked in jacket, or mashed
Unlimited steamed vegetables

Grilled chicken salad with low-fat dressing
Bread roll

Beef/fish/chicken and vegetable stir-fry with Hokkien noodles - mixed vegetables eg. carrot, capsicum, broccoli, onion, snow peas, mushrooms, celery. Use soy, oyster or teriyaki sauce with fresh garlic as flavouring sauce.

Vegetable omelette with salad and toast.

Lean meat or chicken burritos with salad and low-fat cheese.

Pasta:
Tomato-based pasta sauce, mix in three bean mix PLUS tinned tuna, plus some chopped vegetables, heat until vegetables cooked
Variation: use lean mince, cook pre-adding sauce.

Grilled lamb or beef and salad in pita bread.

Burritos:
Brown onion and lean mince in a pan, add taco seasoning/sauce and drained tin of kidney beans and heat until meat cooked
Serve meat in burrito/tortilla or pita wraps with salad, avocado and low-fat cheese.