Lasagna

• Cook one package of whole-wheat lasagna noodles. In a bowl, mix one package of fat-free ricotta cheese and a half cup of egg substitute. Brown ground turkey in a pan and drain. Pour a half cup of fat-free marinara sauce into a lasagna pan. Lay three noodles for first layer. Top with spoonfuls of the ricotta mixture, sprinkle with a half cup of ground turkey, a half cup of low-fat mozzarella cheese and another half cup of marinara. Repeat the layers until ingredients are gone, ending with a light layer of mozzarella. Cover with foil and bake in 350-degree oven for 45 minutes.

Taco Salad

• Bake or microwave four boneless skinless chicken breasts until thoroughly cooked through. Cool, then shred with two forks. Mix shredded chicken with taco seasoning and a half cup of water, then microwave for three to five minutes until most of the water is absorbed. Fill bowl with mixed greens or chopped romaine. Top with rinsed and drained black beans, chopped tomatoes, chopped green onions, seasoned chicken meat, chopped avocado, low-fat cheese and crumbled baked tortilla chips. Fat-free sour cream can be used as a garnish.

Caramel Pumpkin Spice Cake

• Mix together your favorite boxed spice cake mix, a half cup of water and one 15-ounce can of pumpkin. Pour into a greased 8-by-13-inch baking pan. Cook according to box directions. Remove from oven and let cool thoroughly. Cut cake into 15 servings. Top each serving with two tablespoons of low-fat caramel dessert topping. Fat-free whipped cream can be used as a garnish without many extra calories.