Kick the butter habit. Use a little jam or marmalade to spread on bread for toast for breakfast. In the Mediterranean and some Italian and Greek restaurants, bread is served with a saucer of olive oil. Try meatless dinners 2 - 3 times per week. They also are easy to re-heat in a microwave for lunch the next day.
Pasta sauce is often more flavorful when the spices have had time to blend with the vegetables.
Hearty soups and casseroles made from beans and lentils are also options for meatless dishes. Include bread at each meal. Whole grand breads are very healthy. They are rich in vitamins, minerals and fiber. Try to choose breads such as whole wheat, rye and pumpernickel.