You might need to buy:
  • half and half
  • vegetable oil
  • freshly ground coriander
  • freshly ground cumin
  • cayenne pepper
  • ground garam masala*
  • sea salt
  • plum tomatoes cut in large dice
  • plain Greek yogurt
  • Salt and pepper to taste
  • Basmati rice
  • *Spices can be purchased at www.kalustyans.com

247 Cal., 10 g fat, 15 g protein

You might need to buy:
  • mayo
  • 10-in flour tortillas
  • medium leaves Boston lettuce

190 cal., 9 g fat, 3.5 g protein

ready in about 45 minutes; serves 12
You might need to buy:
  • sugar
  • baking powder
  • pure vanilla extract
  • fine salt
  • unbleached all-purpose flour
  • whole milk
  • whole-wheat flour
  • unprocessed wheat bran or additional white whole-wheat flour

137 Cal., 2.5 g fat, 4 g protein

ready in about an hour; serves 12
You might need to buy:
  • warm filtered water
  • sugar
  • active dry yeast
  • whole milk
  • whole-wheat flour
  • About 3 1/4 cups unbleached all-purpose flour
  • salt

190 cal., 9.5g fat, 5.5g protein

ready in about 30 minutes; serves 10
You might need to buy:
  • sugar
  • active dry yeast
  • whole milk
  • unbleached all-purpose flour
  • whole-wheat flour
  • fine salt
  • unsalted butter

545 cal., 42 g fat, 14 g protein

ready in about 20 minutes; serves 1
You might need to buy:
  • unsalted butter
  • soft whole-wheat or multi-grain bread
  • large egg
  • each of cinnamon and kosher salt

205 cal., 5 g fat., 34 g. protein
You can use fresh or frozen peaches, but you should add 2 tsp of honey to the marinade.

ready in about 15 minutes; serves 4
You might need to buy:
  • extra-virgin olive oil
  • honey
  • boneless skinless chicken breast halves or chicken tenders
  • kosher salt and freshly ground black pepper

199 cal., 5g fat, 12.5g fiber, 29.5g protein

serves 1
You might need to buy:
  • large La Tortilla Factory Smart & Delicious Low Carb/High Fiber tortilla
  • shredded lettuce
  • Frank's RedHot original cayenne pepper sauce
  • reduced-fat Parm-style grated topping
  • fat-free sour cream

56 cal., 0.5g fat

serves 8
You might need to buy:
  • fat-free vegetable broth
  • plain fat-free Greek yogurt
  • lemon juice
  • crushed garlic
  • dried parsley flakes
  • salt
  • black pepper
  • paprika

serving (3 tablespoons) 37 cal., 0 fat

serves 2
You might need to buy:
  • canned tomato sauce
  • ketchup
  • cider vinegar
  • garlic powder