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and adapt them, using the recipe calculator. Substitute lower calorie and healthier ingredients when possible. Compute the nutrients for a portion size that suits your program. See "Simple Salmon Loaf" for an example my family loves. I left out the butter. No one misses it.
I take my favorite ordinary recipes and try to pare them down using healthy alternatives until I come up with a combination that tastes good and is lower in calories using the sparkpeople recipe calculator. For example, I never use white flour anymore, always whole wheat. I use applesauce instead of oil. I always add a tablespoon or two of ground flax seed or bran to my baking to pump up the fibre. Little changes go a LONG way. :)
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