We know how it goes: Despite your best-laid plans, by the end of the day you're hungry and tired and you've used up most of your POINTS® budget. It's a combination of circumstances that can sometimes lead to not-so-wise dinner choices. (Remember the exhausted evening you spent in front of the TV with a bucket of fried chicken in your lap?) But if you plan ahead, and have a few staple ingredients always on hand, you'll never be caught without a healthy option. We've got 10 dinner ideas for you. Each serves two and has a POINTS value of 7 or less per serving. What's more: They're good for the whole family. Because each meal can easily be tripled or quadrupled, you've got quick, healthy meals for the whole brood!

Peking Chicken (POINTS value = 5): Rub 6 ounces boneless skinless chicken breast with 2 teaspoons reduced-sodium soy sauce and some five-spice powder. Broil the chicken, then chop and mix with 1/2 cup sliced scallions and 1/2 cup sliced cucumbers. To serve, spread 2 tablespoons hoisin sauce over 4 small whole-wheat pita rounds, then top with the chicken mixture.

Italian Tuna Salad (POINTS value = 7): Drain two 4-ounce cans of solid white, water-packed tuna and mix with 2 cups canned cannellini beans (drained and rinsed), ¼ cup white wine vinegar, 1 tablespoon salt-free Italian seasoning blend, 1 tablespoon chopped sage and 2 teaspoons extra-virgin olive oil.

Wild Rice and Chicken Salad (POINTS value = 7): In a large bowl, mix 6 ounces cooked, chopped boneless skinless chicken breast, 2 cups cooked wild rice, 1 1/2 cups raspberries, some chopped scallions, a little chopped parsley and fresh thyme and ¼ cup Italian-style fat-free dressing.

Shrimp Salad (POINTS value = 3): Chop 8 ounces cooked cocktail shrimp into large pieces, then mix with 1/2 cup chopped, canned-in-water artichoke hearts, 1/2 cup chopped celery, 2 tablespoons chopped red onion, 2 tablespoons fat-free mayonnaise and 2 teaspoons mustard. Serve with 2 small (4-inch) fat-free flour tortillas.

Egg White Omelet (POINTS value = 5). This makes a perfect dinner served alongside salad greens tossed with lemon juice. To make the omelet, heat a nonstick pan over medium heat. Whisk 6 egg whites with a little salt-free dry Italian seasoning mix in a small bowl. Add egg mixture to pan and cook. Coat a separate pan with nonstick spray and sauté 2 cups sliced mushrooms and 1/2 cup chopped shallots. Spoon mushroom mixture onto the omelet, fold over, then top with ¼ cup pesto sauce.

Asian-inspired Tofu and Crab Dish (POINTS value = 5). In a steamer basket, top 2/3 cup (6 ounces) low-fat tofu with 1/2 cup (2 ounces) cooked lump crab meat, 1/4 cup chopped scallions, 1 tablespoon chopped fresh ginger and 1 minced garlic clove. Sprinkle with 1 tablespoon reduced-sodium soy sauce, 1 tablespoon rice wine vinegar and 1 teaspoon sesame oil. Steam for 7 minutes, or until heated through. Serve over 1 cup cooked brown rice.

Fish Baked in Packets (POINTS value = 5). Place two 4-ounce red snapper fillets in the center of a sheet of foil. Top with 1 cup chopped tomato, 1 cup diced yellow zucchini, 2 ounces chopped pitted black olives, 1 tablespoon drained capers and a sprinkling of rosemary and parsley. Seal and bake in a 400°F oven for about 7 minutes. Serve with 2 slices high-fiber bread.

Pasta with Mixed Veggies (POINTS value = 6). Heat 1 cup tomato and basil sauce in the microwave with 3 cups frozen mixed vegetables. Pour both over 1 cup cooked, whole-wheat pasta. Garnish with 2 tablespoons grated Parmesan cheese.

Greek Salad (POINTS value = 4). Make a classic Greek salad with 3 cups romaine lettuce, 1 cup sliced cucumbers, 1 cored and sliced bell pepper, 1/2 cup sliced hearts of palm, 1/4 cup finely chopped red onion, 1/4 cup crumbled feta, 1/2 cup fat-free packaged croutons and 1/4 cup fat-free Classic Caesar dressing.

Fajita Salad (POINTS value = 7). Make an easy Fajita Salad by rubbing 6 ounces sirloin steak with salt-free chile seasoning before broiling. Slice the cooked steak and mix with 4 cups lettuce, 1 1/2 cups chopped tomato, some diced red onion, bell pepper and apple. Top with 1/2 cup purchased guacamole, 1/2 cup fat-free sour cream and ¼ cup fat-free salsa.

Bruce Weinstein and Mark Scarbrough are the authors of The Ultimate Potato Book (William Morrow, 2003).