Ok let's start with the basics.

I make the assumption that your house is stocked with things such as:
Extra virgin olive oil
garlic powder
onion powder
sugar
oregano
and basic pots and pans
soy sauce
honey
cornstarch
peanut butter
Thai Sweet Chili Sauce (which is awesome on brown rice as a quick Asian side dish)
Ketchup



I would also like to encourage everyone to buy a large toaster oven that boasts the ability to fit a large store bought pizza. It will not only keep you from heating up your whole house, but give you 1/2 the energy bills. They are also much more efficient at distributing heat evenly, and you can bake everything from pies to bundt cakes, and whole chickens. When you have large gathering it also gives you an extra oven for just about any use you can think of.

I do add a small amount of butter to my vegetables and or a drizzel of olive oil and salt and pepper. My feeling is that adding the small amount of fat to make them a bit more palatable overrides the small amount of fat I am adding to them.

The portions to follow are meant for a family of 4 or, as my husband and I do...I make dinner and then the left overs are eaten as a hearty lunch. You should consume the vast majority of your calories in your breakfast and lunch meals to get the most caloric burn.