Hassle-free meal planning; as easy as 1, 2, 3

Planning and cooking meals doesn't have to take hours of prep time. A quick and easy meal also doesn't have to automatically mean fast food or take out, which are both often nutritional disasters. You can combine fast prep with healthy meals that actually taste great if you follow these simple guidelines:

1. Start with lean protein, like chicken, fish, or even red meat that has the word 'loin' in the name (sirloin, top loin, etc.). Plan on a palm-size portion for each person so the meat doesn't take over the dinner. Marinate in the morning before you leave for work and a quick saute in a non-stick skillet is all the cooking you'll need to do in the evening. The easiest marinade? Your favorite low-fat salad dressing!
2. Fill half your plate with vegetables, preferably at least two different colors. That could be a simple salad straight from the bag with a handful of cherry tomatoes tossed on top. Or use one of the hundreds of delicious frozen vegetable combinations now available; a 5 minute stint in the microwave, and they're ready to go!
3. Serve fruit for dessert. Peel and section oranges or tangerines. Slice an apple and provide yogurt or peanut butter for 'dipping'. Many grocery stores offer cut-up fresh fruit salads; pour into your favorite bowl at home, and no one will know you didn't do the prep!

More fast ideas:

• Lower-sodium canned soup, baby carrots, and fresh red grapes
• A sandwich made with whole grain bread, low-fat turkey or ham, and dark green lettuce. Serve cherry tomatoes and fruit salad canned in its own juice on the side