1. A little Mexican…… What you need What you do: Place one tortilla on a plate. Open and drain can of beans. Put 1-1/2 cup of beans in center of tortilla, 1 oz (1/4 cup) shredded cheese, fold, microwave for 2-3 minutes. Add salsa and 1 cup lettuce and chopped tomato. What you get Servings : 1 grain, 1 dairy, 1 protein, 1 vegetable

2. A little Italian…… What you need What you do: Cook pasta according to box directions. Put 1 cup cooked pasta on dish. Spoon 1/2 cup sauce over pasta and add three meatballs. Microwave for three minutes and serve with 2 teaspoons parmesan cheese and 2 small slices of bread. What you get Servings : 3 grain, 1 dairy, 1 protein, 1 vegetable

3. A refreshing chicken Caesar salad…. What you need What you do: Put one cup of romaine lettuce in a dish. Add three oz of chicken, 1/2 cup low- fat croutons and 2 teaspoons of parmesan cheese. Add dressing What you get Servings : 1/2 grain, 1 dairy, 1 protein, 1 vegetable, 1 fat

4. What you need What you do: Place 1 cup of stir fry vegetables with 1/2 cup rice in center of a plate. Add 2-3 oz Shrimp. Microwave for 3 min. Add lite soy for extra flavor. What you get A little Asian flavor… Servings : 1 grain, 1 protein, 2 vegetable