Whole grain spaghetti—prepare per directions (½ cup per serving). As soon as the spaghetti is done, coat well with olive oil/minced garlic mixture (1 tablespoon olive oil mixed with 1 large clove minced garlic).

1 package Soy Meat Crumbles or ½ pound browned fat free ground beef. (Brown 2-3 lbs. ground beef with chopped onions and green peppers and ground black pepper. Drain in colander, rinse with very hot water, pat dry. Place 2-cup portions in small freezer bags or plastic containers. Keep frozen until ready to use.)

1 jar of gourmet spaghetti sauce (watch the salt)

Baby spinach

Mix “meat,” spaghetti sauce, and spinach together and heat in microwave for 1-2 minutes. Serve over spaghetti.

Serve with bagged salad and favorite salad dressing (diluted with skim milk or olive oil).