KEEP IT STEADY AT DINNER (pick one per meal)

1. Greek pasta salad 1 cup whole-wheat shell pasta, 1/4 cup crumbled feta cheese, 1/2 cup chopped tomato, onion, and cucum-ber, 4 kalamata olives. Dessert: 1/2 cup fresh pineapple. Calories: 346

2. Chicken and snow peas 4 oz. baked chicken breast cut into strips, 1/2 cup whole-wheat pasta, 1/2 cup steamed snow peas, 1/4 cup diced tomato, 1 tbsp. chopped parsley. Dessert 1/2 cup whole fruit sorbet. Calories: 498

3. Veggie burger 1 whole-wheat burger bun (or 2 slices whole-wheat bread), 4 oz. veggie burger, 1 tbsp. ketchup or mustard, lettuce, tomato slice. Dessert 1 cup fresh strawberries. Calories: 454

4. Trout and brown rice 4 oz. baked trout, 1/2 cup cooked brown rice, 1 cup steamed carrots and broccoli. Dessert: 1/2 cup frozen yogurt. Calories: 538

5. Vegetarian stir-fry 1/2 cup tofu cut into strips, 2 cups sliced vegetables (mushroom, bok choy, carrot, zucchini, pepper, etc.). Season with 2 tsp. light soy sauce, 1 tsp. fresh minced ginger, and 1/2 tsp. sesame oil. Serve with 1/2 cup brown rice. Dessert: 1 oz. dark chocolate. Calories: 538

6. Pork and applesauce 4 oz. broiled pork tenderloin, 1/2 cup whole-wheat egg noodles, 1 cup steamed mixed vegetables, 1 cup unsweet-ened applesauce. Dessert: 3 ginger snaps. Calories: 506

7. Miso tofu soup 2 cups broth using vegetable stock and miso, 1/2 cup cubed, firm tofu, 1/2 cup chopped vegetables (bok choy, mushrooms, water-cress, asparagus, tomato, etc.), 72 cup brown rice. Dessert: 1/2 cup mandarin orange sections (fresh or canned in own juice). Calories: 493

8. Spaghetti marinars 1 1/2 cups cooked whole-wheat spaghetti topped with 3/4 cup organic mari-nara sauce. Serve with 1/2 cup lowfat cottage cheese. Dessert: 1/2 cup fresh melon. Calories: 457

9. Chicken and sweet potatoes 4 oz. baked chicken breast, 1/2 baked sweet potato, 1/2 cup steamed green beans. Dessert 1/2 cup whole fruit sorbet. Calories: 560