Back in the days of the high-fat life, many moms had their stashes for every day of the week. Meatloaf on Monday. Chicken on Tuesday. Spaghetti and meatballs on Wednesday, and so on. There wasn’t a lot of variety, but these trusted and well-known recipes were easy to prepare.

Well, the focus on fat has changed and more people are getting serious about being a calorie counter. And with these new realities it has acquired the nature of Stand by Meal. But there’s still a lot to be said about the reliable backup devices you can count on. What follows are substitutes for old high-fat, high-calorie entrees, side dishes, and even desserts. To keep these reserve foods from going rancid, add new spices to keep the flavors interesting. All of these meals are quick, easy, delicious, and very low in fat.

Specials Pizza and Pita-za

Many grocery stores now carry whole wheat pita breads and traditional, whole grain Italian focaccia flatbreads. They are especially easy to store in the freezer, as they lie flat and take up little space. With these you can prepare homemade pizza. anytime, with less fat and calories than a takeout from the neighborhood pizzeria.

In fact, making a lean pizza takes less time than a pizza delivery. To make a pita pizza, for example, set the oven to 350 degrees Fahrenheit and bake the pita until slightly crisp. Add the tomato sauce, chopped vegetables and seasonings then bake briefly until the toppings are heated through. You’ll add tasty variations like low-fat cheese, but basically, that’s about it.

Premier Pasta with Variations

Pasta is a popular quick dinner. But to keep it from becoming the same old same old, try mixing and matching pastas, sauces, and dressings. Keep several varieties of pasta on hand: traditional and whole grain spaghetti, linguine, rotini, and kids’ wagon wheels.

A simple tomato sauce, whether store-bought or homemade, is easy to tweak and wake up with new flavors. Add leftovers: cooked chicken or seafood, tofu or a soy-based ground meat substitute, cooked beans, greens, fresh herbs, onions, and garlic. And with a little skim milk or evaporated milk you can transform a traditional tomato sauce into a creamy red sauce.

almost instant pilaf

A pilaf has very simple ingredients, all low in fat and nutritious, so you can create an exotic-tasting oriental-style meal in record time.

Sauté some onions and garlic, then add a quick-cooking grain like instant brown rice or pearl barley, chicken or vegetable broth, and a few dashes of herbs. Simmer until the kernels are cooked, then sprinkle with finely grated orange or lemon peel.

oriental expressions

For another great fast food option, cook or reheat some brown rice, add Chinese noodles or soba (buckwheat), and top with quick-stir-fried vegetables and some chicken, tofu, shellfish or beans and low-sodium soy sauce or teriyaki.

Quick Baked Poultry

You can grill skinless chicken or turkey breasts in just a few minutes, almost instantly having the foundation for a low-fat, low-calorie quick meal.

The garnishes for this meal don’t take much longer. It takes a total of five minutes to make couscous and about the same amount of time to steam vegetables. Serve with a tossed salad made with low-fat or fat-free salad dressing and some whole wheat bread, and you’ll have a very complete meal in less than 30 minutes.

Being a calorie counter and eating a diet low in fat and calories does not mean spending hours in the kitchen. Nor does it mean reducing variety to make meal preparation easier and faster. These handful of healthy meals are just the beginning. See how many variations you can come up with.