Breakfast

• While an extremely basic meal for breakfast can involve dumping some cornflakes in a bowl and topping with a splash of milk, other simple breakfasts offer more nourishment and can keep you feeling full longer. Consider making a basic omelette with 2 eggs, a sprinkling of your favorite cheese and some diced ham and tomatoes. Treat yourself to some pancakes and turkey bacon for a hearty breakfast. A basic yogurt parfait made with layers of yogurt, fresh fruit and crunchy granola can satisfy early morning hunger pains and can also be made ahead of time.
  
  

Lunch

• The name of the game for lunchtime is quick and tasty. When you are busy with work or other responsibilities, making an involved lunch stops your progress. Whip up a quick tuna salad with mayonnaise, chopped celery and apples and put it on top of whole grain bread or on a bed of field greens. If you are looking for something hot, try making your own panini. Butter one side of two slices of bread. Put your favorite lunch meat and cheese on the un-buttered sides, such as lemon-pepper chicken and provolone. Brown the bread in a small sautee pan, until the cheese melts and the meat warms up.
  
  

Dinner

• Open a jar of tomato sauce, brown some ground beef and boil a pot of spaghetti noodles, and presto, an instant Italian dinner. If Italy doesn't strike your fancy, consider making a basic roasted chicken with root vegetables. Peel and chop carrots, potatoes and parsnips and place them in the bottom of a glass baking dish with the bird on top. Cook your chicken at 350 degrees Fahrenheit until the internal temperature reaches 165 degrees.
  
  

Dessert

• While not necessarily a meal, a simple dessert after a hearty dinner can satisfy a sweet tooth and curb your cravings from late-night snacking. Two or three peanut butter or chocolate chip cookies might do the trick with a glass of cold milk. If you are watching your calories, consider cutting off the tops of strawberries and laying them on a sheet of wax paper. Melt semi-sweet chocolate in the microwave and drizzle the chocolate over the fruit. Chill them in the refrigerator for 30 minutes and you have yourself a tasty and low-calorie treat.