Cooked fresh tomatoes (about 10 small romas) with fresh oregano and a dash of red wine to taste. Plus a little salt and pepper.
Cooked chopped zucchini (2) and sliced mushrooms (1 pint)
1/4 cup hydrated sun-dried tomatoes
About 8 oz cooked whole wheat egg noodles
20 oz browned 99% fat free ground turkey
1/4 oz log of goat cheese