• Stir fry chicken, lean pork, veal or fish with a selection of brightly coloured vegetables and serve with rice

• Lean grilled meat and lots of steamed vegetables

• Souvlaki: Grill cubes of lamb fillet and roll up in pita bread with tomato, lettuce and low-fat yoghurt mixed with garlic

• Polenta topped with tomato puree, basil, roasted eggplant and capsicum

• Pasta with a meat or fish sauce, a vegetable or vegetable and kidney bean sauce, or a tomato- or herb-based sauce. Limit cream sauces

• Curry made with lean meat or vegetables, served with potato or rice

• Lentil rissoles with a tomato-based sauce

• Tacos with home-made guacamole, beans and lentils instead of meat, plus a lot of different vegetables

• Pancakes (made from scratch) with fresh fruit and some ice-cream

• Pasta salad with sundried tomatoes, olives and feta cheese mixed with colourful vegetables