Top a flour tortilla with 1/4 cup fat-free refried beans, 2 ounces low-fat shredded Monterey Jack cheese and chunky tomato salsa. Cover with another tortilla and microwave for 45 seconds. Cut into quarters and enjoy!

Nutrition information: Serving size, two quarters; 23 g protein; 40 g carbohydrates; 11 g fat.

Spread 1 tablespoon peanut butter on half a hot dog bun. Top with a sliced half-banana, drizzle with one teaspoon of honey and sprinkle with sunflower seeds (optional). Cover with the other half-bun.

Nutrition information: Serving size, one bun (two halves); 290 calories; 9 g protein; 39 g carbohydrates; 11 g fat.

Top an English muffin with a tablespoon of tomato sauce, a slice of mozzarella cheese and fresh vegetables like mushrooms or green pepper.

Nutritional information: Serving size, muffin half; 130 calories; 6 g protein; 15 g carbohydrates; 5 g fat.