Recipe. Start by placing your potatoes in a large saucepan along with your chosen mix of water and milk (or cream). Season this blend with salt and pepper, then set it to cook over medium heat.

Per serving: 229 calories, 7 grams protein, 6 grams fat (21% calories from fat), 3.4 grams saturated fat, 39 grams carbohydrate, 15 milligrams cholesterol, 289 milligrams sodium, 5 grams fiber ...

Mashed potatoes. Replace some or all ... One scoop has about 24 grams of protein—which will definitely delay how long it takes for you to return for a second or third plate.