| | Acknowledgments | p. ix |
| | Introduction | p. 1 |
| | Glossary of Ingredients | p. 2 |
| | About the Nutritional Numbers | p. 7 |
| | Appetizers and Snacks | p. 9 |
| | Soups, Stews, and Chilis | p. 21 |
| | First-Course and Lighter Soups | p. 22 |
| | Heartier Soups, Stews, and Chilis | p. 28 |
| | Salads | p. 37 |
| | First-Course and Side Salads | p. 38 |
| | Main-Course Salads | p. 48 |
| | Sandwiches, Wraps, Pizza, Breads, and Other Lighter Fare | p. 59 |
| | Pasta and Noodle Dishes | p. 75 |
| | Main-Dish Vegetable, Grain, and Legume Combos | p. 93 |
| | Side Dishes and Slaws | p. 117 |
| | Desserts | p. 135 |
| | Metric Conversion Charts | p. 149 |
| | Index | p. 151 |