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For example, I often make a big batch of turkey chili on the weekend and count on it for a family meal when pressed for time.

Turkey Chili

Cook one pound of ground turkey (93% fat free) in a large deep pan with a chopped onion. Add one can of tomato sauce, one can of petite diced tomatoes, and two cans of beans of your choice. I use pinto beans and red beans, but you can use almost any two types. I also add a can of chopped green chiles and then add chili powder to taste. For a big batch or one with less meat per serving, add another can of tomatoes and/or tomato sauce. You can top it some low-fat Mexican cheese or raw onion (about 300 calories a bowl or 350 with the cheese).

Pico de gallo and blue tortilla chips

For night time relaxing, you need a healthy snack if you watch any TV. Make pico and scoop it up on natural blue corn chips. Take six Roma tomatoes and chop them up with one large onion and one fresh jalapeno pepper (chopped very tiny as it adds heat). Add a tablespoon of salt and the juice of one lime. It is best with a 1/4 cup of fresh chopped cilantro (a type of parsley). Stir it all together and enjoy the 35 calories per cup, along with the 140 calories for the chips.

Healthy options:

Banana (100 cal)

Apple (100 cal)

Almonds (150 cal per ounce)

Chicken breast on multi-grain bun (250 cal or 300 with cheese)

Turkey chili (300 cal)

6" Subway sandwich (300 cal)

Broiled cod or tilapia

Broccoli

Larabar for snacks (180 cal)

Muscle Milk Lite after weight training (100 cal)

Vegetables dipped in hummus

Pico de gallo and tortilla chips

Bran flakes with skim milk and a handful of raisins (220 cal)

Lowfat chocolate milk after aerobic training (100 calories)

Clif mini Bar or Cli Kid Z bar for snacks (80 to 130 cal)

Mixed Berries (strawberries, blueberries, blackberries, and raspberries)