Instructions: The first thought, if one is organized enough, is to freeze leftovers in single serving sizes. I do this with soup, chili, and stews. I bought some over-sized Tupperware soup mugs that I keep in the freezer for my solo meals. I even freeze some rice and leftover stirfry, or leftover pasta in these.

Makes for a great microwave dinner. :-)

Another standby is to prepare rice in my steamer, or reheat leftover rice. Open a can of beans (black, navy, blackeyed peas, etc), add some dehydrated onions and garlic powder and cumin, and heat. Dump this on top of the rice. Then pour on the hot sauce. If Im really industrious, I might cook some frozen greens which I serve circled around the rice and beans.

In lieu of the canned beans, sometimes I open a can of ff vegetarian chile. I either dump that on a microwaved potato, on top of rice, or with a pile of baked corn chips as dippers.

The two I particularly like are Amys lowfat Mexican Pie, and her lowfat dairy free vegetarian potpie.

I do like many of the veggie burgers, and will often make myself a "burger" for dinner. I rarely have buns, but I usually have ww English muffins or ww pita bread in the freezer. If I use the pita, I break the pattie into several pieces so it better fills the pita.

While now frozen, I like the ChReese WW Macaroni and Cheese; I especially like it with some canned tomatoes, corn, and beans added. Oops, this goes beyond a one serving meal. I make this for myself and eat it two days in a row, or I make it for a quick lunch for the two of us.

I often rely on the lowly potato as a base for a meal when left to fend alone. I microwave the potato, and then steam or microwave some veggies. Then I put the veggies on the opened potato, and top with a slice of soy cheese. If it needs more heat to melt, I toss it back in the microwave for a few minutes.

I do the same with canned chili, or a mixture of chili and veggies. Canned "creamed" corn, with a generous portion of cayenne, is a nice topping, too. Bacon soy bits are a common garnish.

Sometimes Ill top a cooked potato with some prepared salad mix and salsa, and maybe even cold beans and corn. You know, a potato taco salad. :-)

I mix a can of vegetarian baked beans with cooked macaroni, or other pasta or rice. If I have veggie hotdogs, Ill slice one of those into the mixture. I usually add some onions and mustard and horseradish. Top it with soy cheese, and microwave to melt.

I make mini-pizzas with ww pita bread, prepared spaghetti sauce, Yves nonfat vegetarian pepperoni, and sometimes some parmesan cheese. I add whatever chopped veggies I have on hand: onions, bell peppers, tomatoes, mushrooms, broccoli, pepperoncini, artichoke hearts. This cooks very nicely in a toaster oven.

Makes a delicious lunch or dinner. I usually have to eat this with a knife and fork, rather than by hand, because I usually pile it quite high.

My husband works long hours and Im busy nights during the week, so we eat a lot of meals for one. They are usually quick and dirty. His favorite is a chili/cheese dip that couldnt breathe on this list without blowing the calories from fat requirements, so I wont share that one. My favorites are:

*couscous mix made with no fat )I like the olive oil and garlic best) with frozen mixed veggies thrown in and a little parmesan cheese (the leftovers are great for lunch the next day)

*a big salad made up with packaged precooked chicken breast strips and bagged lettuce;

*mixed-up black beans, corn, salsa, green peppers or whatever veggies sound good, quick-cooked barley and reduced fat cheese, toss in some cumin and coriander to taste, served with baked tortilla chips

*cottage cheese and sliced tomatoes on rice cakes (especially in summer)
*cucumber-dill party sandwiches made with fat-free cream cheese (especially in summer)

*a thin (THIN!) layer of reduced-fat peanut butter on whole wheat toast topped off with slices of apple

Those are the favorites I can think of now.

My 2 cents: I do frozen meals for lunch sometimes (because sometimes I just get tired of trying to come up with lunch ideas!). Ive found that the only ones that I actually like are Lean Cuisine potatoes with broccoli and cheese, and Michelinas Light Mac and Cheese. I dont like any of the frozen meals with meat, because I dont care for the "rubbery" texture. :-)

How about a bagel with hummus and cucumbers (or other veggies)? The hummus that they sell in the grocery store isnt too bad. Unfortunately, I cant remember the brand name that Ive purchased....

Gardenburgers are one of our standard quick meals in the evening.

Another quickie: scramble an egg (mix in some Italian seasoning and parm cheese) and eat it on an English muffin.

How about those Lipton packaged rice or noodle mixes? I make them without the fat and add veggies. They take about 10 mins. to cook, but its minimal effort.

I have also been known to resort to a grilled peanut butter and jelly sandwich! haha.

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