The best thing about these recipes is that even though they were designed as single-serves, it’s easy to turn them into multi-serving recipes for a group. Just double, triple, or quadruple the ingredient amounts accordingly. Sometimes, you won’t even need a calculator. Yes, it really is that simple.

You’ll Need: baking sheet, nonstick spray

Prep: 5 minutes

Cook: 10 minutes

2 tablespoons low-fat marinara sauce

1 light English muffin, split into halves

1 stick light string cheese

2 slices shaved deli ham (honey or regular), chopped

1 pineapple ring packed in juice, drained and chopped

1 tablespoon chopped red onion

Preheat oven to 350 degrees.

Spread 1 tablespoon sauce onto each muffin half.

Tear string cheese into shreds and roughly chop. Distribute cheese evenly over muffin halves. Top each half with ham, pineapple, and onion.

Place muffin halves on a baking sheet sprayed lightly with nonstick spray. Bake in the oven for 8 to 10 minutes. YUM!!!

MAKES 1 SERVING

You’ll Need: mixing bowl, blender or food processor, basic skillet, nonstick spray

Prep: 10 minutes

Cook: 5 minutes

1 slice light white bread

½ cup fat-free liquid egg substitute

2 tablespoons light vanilla soymilk

¼ teaspoon vanilla extract

½ teaspoon cinnamon, or more to taste

2 no-calorie sweetener packets

2 dashes salt, or more to taste

1 cup peeled and finely chopped apple

3 tablespoons old-fashioned oats

Toast bread. Set aside to cool.

In a bowl, combine egg substitute, soymilk, vanilla extract, cinnamon, sweetener, and salt. Stir in apple and oats. Set aside.

Roughly tear bread and place in a blender or food processor. Pulse until reduced to small pieces.

Add egg-apple mixture to the blender/food processor and pulse until just mixed. (Do not over-blend.)

Bring a skillet sprayed with nonstick spray to medium heat. Add mixture and prepare as you would scrambled eggs, stirring and cooking for about 5 minutes, until solid bits form and mixture is slightly browned.

If you like, season with more cinnamon and salt. Enjoy!

MAKES 1 SERVING

You’ll Need: blender or food processor, bowl, skillet or grill pan with a lid, nonstick spray

Prep: 10 minutes

Cook: 15 minutes

½ slice light white bread

3 ounces raw lean ground turkey

¼ cup finely chopped mushrooms

3 tablespoons finely chopped onion

1 tablespoon fat-free liquid egg substitute

½ tablespoon finely chopped parsley

½ tablespoon Dijonnaise

½ tablespoon ketchup

¼ teaspoon crushed garlic

Dash salt

Place bread in a blender or food processor, and pulse until you have soft, fluffy breadcrumbs.

In a bowl, combine breadcrumbs with all other ingredients, and knead by hand until integrated. Form into a nice, big patty about ¾-inch thick.

Bring a skillet or grill pan sprayed with nonstick spray to medium heat. Place patty in the skillet/grill pan, cover, and cook for 5 to 7 minutes per side, until patty is cooked through. (Pssst…flip carefully.)

Serve on a plate, on a bun, over lettuce…whatever!

MAKES 1 SERVING

You’ll Need: bowl, skillet or grill pan with a lid, nonstick spray

Prep: 5 minutes

Cook: 15 minutes

4 ounces raw extra-lean ground beef

1/8 teaspoon garlic powder

1/8 teaspoon onion powder

1/8 teaspoon Worcestershire sauce

Dash salt, or more to taste

Dash black pepper, or more to taste

1 wedge The Laughing Cow Light Original Swiss cheese

Combine all ingredients except cheese in a bowl. Add as much salt and pepper as you like. Knead mixture by hand until integrated.

Form into a ball and, using your thumb, make a large, hollow indentation in the ball (past the center but not all the way through). Fill the hole with cheese and squeeze the meat to seal, making sure no cheese is exposed. Flatten slightly into a thick patty.

Bring a skillet or grill pan sprayed with nonstick spray to medium-high heat. Place patty in the skillet/grill pan, cover, and cook for 4 to 7 minutes per side, depending on how well done you like your burger. Heads Up: Don’t press on the patty with your spatula (your burger might ooze cheese!).

Serve however you like your burger…We like ours with ketchup and pickles between giant leaves of lettuce!

MAKES 1 SERVING

You’ll Need: large microwave-safe mug, nonstick spray

Prep: 5 minutes

Cook: 5 minutes

1 light English muffin, split into halves

2 ounces (about 4 slices) 97 to 98% fat-free ham

½ cup fat-free liquid egg substitute

2 drops green food coloring

1 wedge The Laughing Cow Light Original Swiss cheese

Optional: salt

Toast muffin halves until they’re as crispy as you like. Place ham in a large microwave-safe mug, and microwave just until warm, about 20 seconds. Evenly top muffin halves with ham, and then set aside.

Spray the microwave-safe mug lightly with nonstick spray. Add egg substitute, food coloring, and cheese wedge, breaking cheese into pieces as you add it. Mix well.

Microwave for 1 minute. Stir and microwave for an additional 45 to 60 seconds, until fully cooked. Stir again.

Evenly distribute eggs between the ham-topped muffin halves. If you like, sprinkle with some salt. Enjoy!

MAKES 1 SERVING

You’ll Need: large microwave-safe mug, nonstick spray, baking sheet, small microwave-safe bowl

Prep: 15 minutes

Cook: 15 minutes

½ cup fat-free liquid egg substitute

2 tablespoons chopped green bell pepper

1 tablespoon chopped onion

1 burrito-size flour tortilla with about 110 calories

2 tablespoons diced tomatoes

Dash garlic powder, or more to taste

Dash black pepper

6 slices turkey pepperoni, halved

1 stick light string cheese

3 tablespoons canned crushed tomatoes

1 teaspoon reduced-fat Parmesan-style grated topping

Optional: salt

Preheat oven to 350 degrees.

Spray a large microwave-safe mug with nonstick spray. Add egg substitute, bell pepper, and onion, and microwave for 1 minute.

Stir gently, and then microwave for another 45 to 60 seconds, until scramble is just set.

Warm tortilla for about 10 seconds in the microwave. Spread diced tomatoes down the center of the tortilla, and sprinkle with garlic powder and black pepper. Top with turkey pepperoni, followed by egg scramble.

Tear string cheese into shreds and place on top of the eggs. Wrap tortilla up like a burrito, folding the sides in first, and then rolling it up from the bottom.

Place burrito seam-side down on a baking sheet sprayed with nonstick spray, and bake in the oven for 8 to 10 minutes, until crispy. Meanwhile, place crushed tomatoes in a microwave-safe bowl and heat in the microwave. If you like, season to taste with garlic powder and salt.

Plate your burrito and top with crushed tomatoes and grated topping. Enjoy!

MAKES 1 SERVING

You’ll Need: bowls, basic skillet, nonstick spray

Prep: 10 minutes

Cook: 5 minutes

¾ cup peeled and diced cucumber

2 scallions, cut into ½-inch pieces

2 tablespoons shredded carrot

2 tablespoons seasoned rice vinegar

1 tablespoon chopped cilantro

Dash crushed red pepper, or more to taste

3 ounces raw boneless skinless lean chicken breast, cubed

1/8 teaspoon garlic powder

1½ tablespoons Thai peanut salad dressing or sauce (low in fat with about 35 calories per tablespoon)

3 leaves romaine, butter, or green leaf lettuce

Optional garnishes: lime wedges, sesame seeds

In a bowl, combine cucumber, scallions, carrot shreds, rice vinegar, cilantro, and crushed red pepper. Mix well and refrigerate until you’re ready to assemble your cups.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add chicken and sprinkle with garlic powder. Cook chicken, stirring occasionally, until browned and cooked through, about 4 minutes.

Place chicken and peanut dressing or sauce in a bowl and toss to coat. Remove veggie mixture from the fridge.

To assemble, evenly distribute the veggie mixture and the chicken among the lettuce “cups.” If you like, finish with a squirt of lime juice and a sprinkle of sesame seeds. Chomp chomp!

MAKES 1 SERVING

You’ll Need: bowl

Prep: 10 minutes

1 Fuji apple

3 cups 3-lettuce blend bagged lettuce

1 cup spinach leaves

¼ cup crumbled reduced-fat feta cheese

¼ cup thinly sliced red onion

1 tablespoon thinly sliced dry-roasted almonds

Optional: freshly ground black pepper, light vinaigrette dressing or another low-calorie dressing

Cut apple into quarters and remove the core, seeds, and stem. Thinly slice, and then cut the slices in half widthwise.

Toss all ingredients together in a bowl. Add some pepper and dressing if you like, but this salad’s so flavorful you may not even need ’em. Enjoy!!!

MAKES 1 SERVING

You’ll Need: bowl, plate, baking sheet, nonstick spray

Prep: 15 minutes

Cook: 20 minutes

3 tablespoons honey mustard

2 tablespoons fat-free liquid egg substitute

5 ounces raw boneless skinless lean chicken breast, cut into 4 strips

2 dashes salt

2 dashes black pepper

1 ounce (about 10 twists) hard salted pretzels, finely crushed

2 teaspoons granulated sugar

Preheat oven to 375 degrees.

Mix honey mustard and egg substitute together in a small bowl. Season chicken strips with salt and pepper, and then submerge in the mustard-egg mixture. Set aside to marinate for at least 5 minutes.

Mix crushed pretzels with sugar and spread mixture out on a plate. Spray a baking sheet with nonstick spray.

Thoroughly coat chicken strips with the pretzel-sugar mixture, and then transfer to the baking sheet. (Discard excess mustard-egg mixture.) Mist the tops of the strips with nonstick spray.

Bake in the oven for about 20 minutes, flipping chicken halfway through baking, until chicken is cooked through.

Eat and enjoy!

MAKES 1 SERVING

You’ll Need: bowl, basic skillet, nonstick spray

Prep: 15 minutes

Cook: 10 minutes

4 ounces raw boneless skinless lean chicken breast, chopped

2 tablespoons canned black beans, drained and rinsed

½ tablespoon chopped cilantro

½ teaspoon lime juice

1/8 teaspoon chili powder

1/8 teaspoon salt

2 dashes ground cumin

2 dashes black pepper

¼ cup frozen corn

¼ cup thinly sliced onion

¼ cup thinly sliced red bell pepper

¼ cup shredded fat-free cheddar cheese

¼ cup chopped tomatoes

In a bowl, combine chicken, beans, cilantro, lime juice, chili powder, salt, cumin, and black pepper. Mix well and set aside.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add corn, onion, and bell pepper. Stirring frequently, cook for 4 to 5 minutes, until onion softens.

Add chicken mixture and, stirring occasionally, cook for 5 minutes, or until chicken is cooked through.

Add cheese and tomatoes and stir until cheese starts to melt. Enjoy immediately!

MAKES 1 SERVING

You’ll Need: baking sheet, nonstick spray, bowl

Prep: 10 minutes

Cook: 5 minutes

1 light English muffin, split into halves

3 ounces (about 1/3 cup) albacore tuna packed in water, drained and flaked

1 tablespoon Dijonnaise

1 tablespoon fat-free plain Greek yogurt

½ tablespoon chopped dill pickle

1 teaspoon dried minced onion

Squirt of lemon juice

Dash garlic powder

Dash black pepper

2 slices plum tomato

2 slices fat-free cheddar cheese

Preheat broiler.

Lightly toast muffin halves. Set aside on a baking sheet lightly sprayed with nonstick spray.

In a small bowl, combine tuna, Dijonnaise, yogurt, pickle, onion, lemon juice, garlic powder, and pepper. Mix well.

Evenly distribute tuna mixture between the muffin halves. Top each with a slice of tomato followed by a slice of cheese.

Broil for 1 to 2 minutes, until cheese melts.

Plate your open-faced tuna melt and eat up!

MAKES 1 SERVING

You’ll Need: large sealable plastic bag, meat mallet or a heavy can, oven-safe skillet, nonstick spray

Prep: 15 minutes

Cook: 15 minutes

¼ cup canned crushed tomatoes

1 stick light string cheese

5 ounces raw boneless skinless lean chicken breast

¼ teaspoon garlic powder

¼ teaspoon onion powder

1/8 teaspoon salt, or more to taste

1/8 teaspoon black pepper, or more to taste

¼ cup diced green bell pepper

¼ cup sliced mushrooms

2 tablespoons diced onion

4 slices turkey pepperoni, chopped

1 teaspoon reduced-fat Parmesan-style grated topping

Optional seasonings and toppings: crushed red pepper, oregano, basil

Preheat broiler.

If you like, season crushed tomatoes to taste with salt, black pepper, and optional seasonings. Set aside. Tear string cheese into shreds, roughly chop, and set aside.

Place chicken in a large sealable plastic bag and, removing as much air as possible, seal the bag. Carefully pound chicken through the bag with a meat mallet or a heavy can, until it is uniformly about ½-inch thick. Evenly sprinkle both sides of the chicken with the garlic powder, onion powder, salt, and black pepper. Set aside.

Bring an oven-safe skillet sprayed with nonstick spray to medium heat on the stove. Add bell pepper, mushrooms, and onion and cook until softened, about 4 to 6 minutes. Remove veggies and set aside.

Remove skillet from heat, re-spray, and return to medium heat. Add chicken and cook for about 3 minutes per side, until cooked through.

Top chicken with crushed tomatoes, string cheese, veggies, and turkey pepperoni.

Place skillet under the broiler for 2 to 3 minutes, until cheese softens and pepperoni becomes crisp.

Plate your pizza-fied chicken and sprinkle with grated topping. If you like, sprinkle with optional toppings. Enjoy!

MAKES 1 SERVING

You’ll Need: bowl, skillet with a lid, nonstick spray

Prep: 15 minutes

Cook: 10 minutes

½ cup fat-free beef broth

½ tablespoon reduced-sodium/lite soy sauce

½ tablespoon cornstarch

4 ounces raw lean beefsteak filet, sliced

½ tablespoon chopped garlic

¼ teaspoon crushed red pepper

2 cups broccoli florets

1 cup sugar snap peas

1 cup sliced mushrooms

2 tablespoons chopped scallions

Optional: salt

Combine beef broth, soy sauce, and cornstarch in a bowl, and mix until cornstarch dissolves. Add beef, garlic, and crushed red pepper. Toss to coat and let marinate in the fridge for 10 minutes.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add broccoli, sugar snap peas, mushrooms, scallions, and ¼ cup of the marinade from the beef. Cook for about 5 minutes, stirring occasionally, until broccoli softens.

Add beef and remaining marinade, and cook until browned and cooked through, about 3 minutes.

Reduce heat to low, cover, and let simmer for 2 minutes.

Serve it up and, if you like, season to taste with salt. Enjoy!

MAKES 1 SERVING

You’ll Need: basic skillet or grill pan, nonstick spray

Prep: 5 minutes

Cook: 20 minutes

1 small light hamburger bun (about 80 calories)

2 small lettuce leaves

2 slices tomato

1 raw plain lean turkey burger patty

1 slice 2% milk Swiss cheese

½ cup sliced baby bella mushrooms

Optional: pickles, ketchup, mustard

Split bun in half, and toast lightly. Place lettuce and tomato on the bottom half of the bun. If you like, add a few pickle chips, a squirt of ketchup, and some mustard. Set aside.

Cook turkey patty in a skillet or grill pan sprayed with nonstick spray (refer to packaging for specific time and cooking temperature).

Once cooked, place patty on the bottom half of the bun, and immediately top with cheese.

Remove skillet/grill pan from heat and re-spray with nonstick spray. Over medium heat, cook mushroom slices until tender, about 3 minutes, stirring occasionally.

Place mushrooms over the cheese-topped patty. Top with the other half of the bun and enjoy!

MAKES 1 SERVING

You’ll Need: basic skillet, nonstick spray, microwave-safe bowl

Prep: 10 minutes

Cook: 10 minutes

1/3 cup canned crushed tomatoes

1 stick light string cheese

1 cup sliced mushrooms

1 cup sliced green bell pepper

½ cup sliced onion

1 Boca Original Meatless Burger (Vegan), thawed and chopped

½ cup diced tomatoes

1 teaspoon reduced-fat Parmesan-style grated topping

8 slices turkey pepperoni, chopped

1 tablespoon sliced black olives

Optional: salt, black pepper, garlic powder, onion powder, crushed red pepper

If you like, season crushed tomatoes to taste with optional ingredients. Set aside. Tear string cheese into shreds, roughly chop, and set aside.

In a skillet sprayed with nonstick spray, cook mushrooms, bell pepper, and onion over medium heat until softened, about 3 to 5 minutes.

Add chopped Boca patty, diced tomatoes, and crushed tomatoes, and continue cooking until heated through, about 3 minutes.

Transfer to a microwave-safe bowl and immediately sprinkle with string cheese, grated topping, turkey pepperoni, and olives.

Microwave for about 30 seconds, just long enough to heat and soften the cheese. Enjoy!!!

MAKES 1 SERVING

You’ll Need: bowl, basic skillet, nonstick spray

Prep: 10 minutes

Cook: 10 minutes

½ cup canned crushed tomatoes

1 teaspoon dried oregano

½ teaspoon garlic powder

1¼ cups thickly sliced onion

1½ cups thickly sliced red and green bell peppers

1 precooked 3-ounce chicken or meatless sausage link with 8g fat or less, sliced into ½-inch rounds

Optional: salt and black pepper

Combine crushed tomatoes, oregano, and garlic powder in a bowl, and stir well. Set aside.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add onion and cook for 2 minutes. Add bell peppers and continue to cook, stirring occasionally, for 2 to 4 minutes, until veggies are slightly softened.

Add sausage and cook for an additional 1 to 2 minutes, until heated.

Add tomatoes and stir. Once heated, season to taste with salt and black pepper (or not). Now chew!

MAKES 1 SERVING