Make it better: Go ahead and make your meat sauce as normal, but then add a can of your favorite beans (cooked lentils, black beans, or small white beans are all good choices). If you're not a bean guy, toss in some finely chopped, cooked portobello mushrooms. The shrooms' meaty texture will blend right in, cutting the number of calories you get per serving and upping the joe's vitamin and mineral count.
Make it better: We'll be the first to admit it: Most whole-wheat, high-fiber pasta sucks. But whole-wheat blends are an entirely different beast. They're less dense and chewy and have the same great pasta taste you know and love-along with an added blast of fiber that's barely noticeable. (Barilla makes an excellent line called Barilla Plus.) Once your pasta is cooked, make sure you top it with the right sauce. Many big brands are filled with sugar and high-fructose corn syrup. Take a quick scan of whatever you're buying: If either sweetener is listed among the first four ingredients, it's time to find yourself a better sauce.
Make it better: Instead of making an all-beef brick, try a 50/50 mixture of lean ground round and ground turkey breast. (Some preground turkey breast contains dark meat and skin, so if you're keeping a tab on calories, you're better off picking out the meat yourself and having your butcher grind it.) Be warned, however, that turkey loaf can cook up dry. To keep your loaf moist, soak 1/2 cup of oatmeal in 1/2 cup of milk and add it to the meat mixture-you get tenderness plus an added shot of fiber. And to lower fat and calories even more, omit the egg yolk from your recipe. The whites will bind everything together just as well, while helping keep your loaf as lean as possible.