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First I think I already posted about doing prep work ahead of time. But I also usually prepare meals on my Saturday Prep day. If I didn't say it already, I do all my grocery shopping on Thursday or Friday and then prep all my meals Saturday. Here are a list of my preps:
 Cut and wash fruits like strawberries, melons, grapes etc. Put some in containers and I freeze some for smoothies or to eat frozen (yumm frozen grapes and berries)
Cut and wash veggies- I dice and slice onions, peppers and then freeze some for quick meals later. I cut celery, cucumbers, sweet peppers, carrots, etc. and put in a take a long veggie platter. I pull this out with each meal or snack.
marinate my meats then on Sunday I have Rob grill all our Chicken or Burgers for the week.
cook my rice or noodles if you aren't using these until later in the week you can freeze them and pull them out to thaw the night before.
 make salsa, hummus, yogurt cheese.
Brown any Beef or Chicken Or make and bake meatballs. You can always freeze these too.
Then I assemble AS much of the meals as possible.
I always make more then I will need so I can freeze a portion and have another meal later in the month.
Make freezer meals!!!

If in the case you just don't have time,
Here are some quick throw together meals
You could even set these up buffet style and have everyone make their own.

Hoagie Pizza- Grab your fresh or frozen veggies, and grilled chicken. Slice a Whole Wheat hoagie in half and top with low sugar Tomato or Spaghetti Sauce. Top with veggies and Chicken and sprinkle with cheese. Bake for 10 Min's on 350 and I like to broil for about the last three so the top gets crusty!

Veggie Wraps- Top a whole wheat tortilla with Cream Cheese, Yogurt Cheese, Hummus or pureed Beans of your choosing mixed with a little garlic and onion. Put shredded carrots, cucumbers, sprouts, salsa, olives, sliced onion, sliced sweet peppers, little bit of reduced fat cheese and sunflower seeds or any assortment of these toppings on and wrap it up.

Cheese or Nut butter Toast- Low fat cheese or any nut butters you like on Whole wheat bread. I like to grill my Cheese under the broiler and sprinkle with McCormick Perfect Pinch Salad Seasonings. You can top the nut butter with bananas, strawberries or thinly sliced apples. Serve with Fruit, yogurt, veggies, etc.

Fruit and Nut Veggie Wraps- Strawberry cream cheese or Yogurt cheese spread on a whole wheat tortilla. Top with kiwi, mandarin oranges, strawberries, banana, blueberries, or any fruit you love. Sprinkle slivered almonds or crushed walnuts on top and roll!

Salad- Spinach, Romaine, tomatoes, mushrooms, artichoke hearts, cucumbers, peas, sliced eggs, sliced deli meat, sunflower seeds, almonds, dried cranberries or blueberries, almonds, chicken, low-fat dressing.

Baked Potato Bar-  Great for using up leftovers! Cottage cheese, chili, pulled pork, fat free sour cream, ham, beef stroganoff, salsa, taco meat, reduced fat cheese.

Hoagies- Wheat rolls, nitrate free deli meat like turkey or ham, sliced turkey breast, left over pot roast, veggies, olive oil mayo, mustard, guacamole, tomatoes, banana peppers, jalapenos, sprouts, red peppers, red onion, lettuce.

Nachos- Baked tortilla chips ( i bake my own tortillas to make them crispy). Grilled Chicken, Black beans, reduced fat cheese, jalapenos, fat free sour cream, Salsa!

Taco bar-  Chicken, ground turkey or extra lean ground beef, Left over pot roast, reduced fat cheese, salsa guacamole, salsa, lettuce, tomatoes, olives.

Hope this helps!!!

White Bean Chili

I totally just threw this together the other night with what I had on hand.

In a crock pot I put
2 cans of white beans
2 cans Rotel Tomatoes
1 can chicken stock
1 green pepper diced
1 onion diced
1 lb of lean ground turkey browned
I browned the turkey and peppers and onions together and added it to the pot.

Cook on low for 6 hours and top with fat free sour cream, cilantro, and low fat cheese. YUM

Homemade Wheat Bread

This recipe does have real sugar but not a ton. You can replace it with something else if you want.

Homemade Whole-Wheat Bread

Stir the following together and set aside:
1/4 cup warm water
1 tablespoon yeast
1 teaspoon sugar

In a separate bowl, mix together:
2 1/2 cups hot water
1/4 cup canola oil
1/4 cup sugar
3/4 tablespoon salt
3 cups whole-wheat flour

Add yeast mixture and mix for 5 to 10 minutes.

Next add:
1/2 cup potato flakes (optional)
3 to 4 more cups whole-wheat flour

Mix until the dough pulls away from the sides of the bowl.

Divide the dough into 2 loaves and place in bread pans coated with cooking spray. Let the dough rise until it doubles in size; if you're in a hurry, let it rise for about 30 minutes. Bake at 350 degrees for 20 to 25 minutes, until golden brown. Makes 2 loaves.

Recipe taken from "Tip-A-Day Guide for Healthy Living" by Melanie Douglass

This week's menu

Pork Fajitas
Turkey with Butternut squash
Chicken Tacos
Low Fat Creamy Mushroom Pasta
Stuffed Green Peppers
Classic Lasagna
Improv Turkey Burger

The exception not the rule.

I had someone write me and say the KISS diet was to unrealistic and unattainable. WHAT? Keep It SIMPLE and Satisfying! I think it is easy to get overwhelmed with "rules" and "guidelines". Take it to the basics, any improvements you make will benefit you and your family. I am by no means saying I am an expert on nutrition. I have however studied pretty religiously health and nutrition this past year and I have found no matter what this person says, or that person says, there are some simple truths to being healthy.
More Fruit and veggies
more water, less sugary drinks
whole grains
protein
healthy fats
Limit or eliminate white sugar, white flour, and processed food

That's it! Make good choices. You can make simple changes today! When you eat out or at someone's house load up on the healthy stuff they offer. Lean meats, fruit and veggies. If you MUST have something unhealthy, choose the best option of that, or have a few bites or share it with someone. If you REALLY are craving something have it ON PURPOSE. Eat it enjoy it and don't feel guilty. Remember I allow up to three little cheats per week or one large cheat per week. If you make healthy choices most of the time you can have little treats occasionally. LIFE is to be Enjoyed not Just Endured!

Muesli

So this is really forgiving and easy to make.
1/2 Cup Dry rolled oats
1/2 cup Low-fat or fat free yogurt- I use Greek because it has a milder flavor(not so tangy) and it has twice as much protein. I like Fage (fa-yeeh) brand. I have found it at Target and Whole foods.
1 tsp Vanilla with out added sugars. I like Tone brand found at Sam's club. a big bottle is $5 for real Vanilla made with only alchol and vanilla beans.
Splash of skim milk or Keifer. Keifer is like drinkable yogurt.
Here is where you can get creative. You can add dried unsweetened fruit, nuts, seeds, granola, honey, maple syrup, frozen berries.
Mix and let sit for about ten minutes. You can also put in the oven for about ten minutes on warm.

I have found a GREAT cereal for this. It is sold at any local store (Maceys, Dans, Harmons, etc.) It is called Dee's Cereal. It is found usually in the breakfast freezer section or I have seen it at macey's by the eggs. It has all the dry ingredients i just listed in the bag already for you. Just add the wet stuff! It is pricey so if you are going to eat this a lot (daily) I would just make it myself.

SCRAMBLED BURRITO