A Week of Healthy Meals

Monday: Pile on good-tasting grains. This supercharged main-dish salad mixes high-fiber barley with vitamin-packed greens, red sweet pepper, and cucumber. Tomato vinaigrette adds delicious flavor.

Tuesday: Use herbs for healthful flavor. Chopped parsley and cilantro rolled into this lean, boneless pork loin provides bold flavor without salt. Pineapple contributes vitamin C, while corn adds A.

Wednesday: Put a rainbow on the plate. This crunchy main course salad features sweet potatoes, tomatoes, avocados, black beans, and a zippy lime-yogurt dressing. Serve it in an edible bowl of crisp, fresh savoy cabbage

Thursday: Add a can to the plan. This no-cook, healthful salad has a good supply of protein, fiber, and vitamin C. Convenient ingredients such as canned tuna and chickpeas make it quick to fix.

Friday: Put the freeze on fat. This main-course soup is so thick and rich it seems loaded with cream. But instead of high-fat dairy, a handful of ice cubes is blended in before serving -- thickening the mix of chopped shrimp, chickpeas, and spices.

Saturday: Do more with less. Discover how bold flavor can make up for pared-down portion size (20 percent!). These beef skewers are marinated in red pepper, soy, and brown sugar.

Sunday: Reach for whole wheat. Plums and blackberries bake together in a sturdy yet tender crust that uses half the butter of a conventional recipe. Goat cheese crumbled on top adds tangy richness as it melts.