Buy some quinoa. Following the directions on the package, put quinoa & water in a saucepan & bring to boil, then cover & simmer for 15 min. While waiting for it to boil, you can toss in all kinds of other things - frozen, canned, or fresh chopped vegetables, cut up cooked leftover meat, spices. By the time the 15 minutes is up, you have a really great meal. If you're a vegetarian or just don't have any meat to put in, it's okay because quinoa has lots of protein in it. You can also sprinkle cheese on it when it's done, if you want & leftovers from it heat up nicely & still taste good.
for a sweet treat: spread nutrella on 2 slices of whole wheat bread ,then slice a pear and good cheddar cheese .Place in a frying pan ,grilling both sides. .Half of one is about 200 cal with skim or 1 % milk as a snack or a whole one for a meal