Here we've created seven main courses plus side dishes for everyone interested in lowering his or her intake of fat and high-glycemic carbs. Since it's easy to make up missing carbohydrates by adding a piece of fruit, a whole grain or a glass of milk, we've kept the carbs low -- and the flavour high.

Broiled Cumin Chicken with Zucchini and Carrot Salad
One chicken breast is often more than a 4 oz (125 g) serving. If you get only two or three breasts to a pound (500 g), just slice the chicken after cooking to divide it into four portions.

Grilled Mustard Pork Chops with Mango Avocado Salsa
A great source of protein is lean meat, which certainly includes pork and cuts such as these chops.

Grilled Turkey Scaloppine with Coriander Pesto
This pesto has very little oil, yet it still has a rich texture and nutty flavour from the sunflower seeds.

Steamed Lemon Salmon and Asparagus
Be it a multitiered bamboo, electric or metal basket, a large steamer is invaluable if you're trying to reduce fat content. (Our favourite and least expensive option is the bamboo version.)

Broiled Tilapia with Roasted Red Pepper Sauce
Broiling is a low-fat, ultra-quick method of preparing fish. You can replace the tilapia with catfish if you like. Serve with lemon wedges.

Lettuce-Wrapped Beef and Pepper Fajitas
Just because you're reducing carbohydrates doesn't mean you have to avoid recipes calling for bread. Here, lettuce replaces the tortillas to allow for extra carbs elsewhere. Or supplement the carbs by using whole wheat tortillas.

Grilled Vegetable and Tofu Salad
Tofu isn't just for vegetarians. It's a healthy, protein-rich, low-fat option for any weeknight meal.