One of the greatest perks of cooking at home is the control home cooks can take over fulfilling their dietary needs. While some restaurants provide nutritional information to help you make informed choices, many meals outside the home are still likely to leave you guessing about the amount of fat, sodium, fiber and calories you've just ingested.

See also: Lose Weight but Eat Great!

Here are 22 recipes whose fat content makes up a maximum of 35 percent of the total calories in the dish — for many, significantly less — with saturated fat content that's 0-3 percent of the total calories.

Low-Fat Breakfasts:

Rise and shine with breakfasts based on fruits and whole grains to power you all morning long.

Citrus Fruit Salad by Victoria Blashford-Snell and Brigitte Hafner

Raspberry-Banana Smoothie by Victoria Blashford-Snell and Brigitte Hafner

Buckwheat Crepes by Naomi Duguid and Jeffrey Alford

Pancakes for One by Hannah Kaminsky

Cantaloupe-Peach Smoothie by Mollie Katzen

Low-Fat Lunches:

Mix and match these soups and salads for a delicious and nutritious midday meal.

Vietnamese Shrimp and Fennel Salad by Nina Simonds

Thai Hot and Spicy Shrimp Soup by James Peterson

Roasted Eggplant Salad With Fresh Mint by Nancie McDermott

Chunky Southwestern Gazpacho by Beverly Mills and Alicia Ross

Spicy Jicama Salad With Tangerines and Fresh Coriander by Rick Bayless

Fresh Corn Chowder by Nina Simonds

Next: Don't miss these low-fat dinner and dessert recipes. >>