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Pad Thai with Tofu (Whole Kitchen brand)1 serving (bowl) has: 340 calories, 14 grams fat, 2 grams saturated fat, 0 g trans fat, 0 mg cholesterol, 490 mg sodium, 9 grams protein, 3 grams fiber. Vitamin A: 25% RDA, Vitamin C: 25%, Calcium: 10%, Iron: 10%.

Amy's Pocket Sandwiches (in flavors like Soy Cheese Pizza or Tofu Scramble)1 pocket (Tofu Scramble) has: 180 calories, 6 grams fat, 0 grams saturated fat, 0 mg cholesterol, 520 mg sodium, 23 grams carbohydrate, 11 grams protein, less than 1 g fiber. Vitamin A: 4% RDA, Vitamin C: 20%, Iron: 4%.

Amy's Tofu Vegetable Lasagna 1 entrée has: 310 calories, 11 grams fat, 2 grams saturated fat, 0 mg cholesterol, 680 mg sodium, 41 grams carbohydrate, 13 grams protein, 6 grams fiber. Vitamin A: 60% RDA, Vitamin C: 35%, Calcium: 10%, Iron: 25%.

7. Healthful bagged or boxed frozen foods come in handy. Just use part of the bag or box for your single serving, then put the rest back in the freezer for another meal. Here are a few of my favorite finds from Trader Joes:

  • Chicken & Vegetable pot stickers (Trader Joe's brand) 1/3 of a 16-ounce bag, about 1 meal-size serving, has: 240 calories, 11 grams fat, 3 g saturated fat, 40 mg cholesterol, 670 mg sodium, 24 grams carbohydrate, 2 grams fiber, 12 grams protein. Vitamin C: 6% RDA, Calcium, 2%, Iron: 10%.

  • Frozen Mini Cheese Pizzas (Bambino Pizza Formaggio) 1 mini pizza has: 250 calories, 8 grams fat, 4 grams saturated fat, 15 mg cholesterol, 460 mg sodium, 30 grams carbohydrate, 3 grams fiber, 15 grams protein. Vitamin A: 6% RDA, vitamin C: 4%, Calcium: 20%, Iron: 10%.

  • Frozen fried rice (Trader Joe's Nasi Goreng) 1/3 of a 16-ounce bag (1 serving) has: 130 calories, 0 grams fat, 0 grams saturated fat, 0 mg cholesterol, 530 mg sodium, 28 grams carbohydrate, 1 gram fiber, 4 grams protein. Vitamin A: 45% RDA, Vitamin C: 8%. NOTE: You can add other foods to this, like chicken breast, tofu, scrambled egg, etc.

  • Amy's Chicago Veggie Burger with cheddar cheese (or other Veggie Burgers like Garden Burger brand) 1 burger has: 160 calories, 5 grams fat, 1.5 grams saturated fat, 5 mg cholesterol, 390 mg sodium, 20 grams carbohydrate, 3 grams fiber, 10 grams protein. Vitamin A: 30% RDA, Vitamin C: 4%. Calcium, 8%, Iron: 10%. Note: this brand is available at Whole Foods and other markets; Garden Burger is available at many supermarket chains.

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