Here are the steps to create a variety of Low-Calorie, High-Volume Meals using the ingredients listed above:

1. Preparation: Wash and chop all vegetables into bite-sized pieces. Rinse canned beans and lentils under cold water.

2. Sauté Vegetables: In a large skillet, heat a teaspoon of olive oil. Add the mushrooms, bell peppers, and zucchini. Sauté for about 5-7 minutes until they soften.

3. Mix in Protein: If using chicken, add skinless, cubed chicken breast to the skillet with sautéed vegetables. Cook until chicken is browned and no longer pink, approximately 10-12 minutes. For vegetarian options, skip this step.

4. Add Grains/Legumes: Stir in cooked lentils and black beans, or if you prefer grains, fold in cooked quinoa. Mix thoroughly for even distribution.

5. Incorporate Sauce: Pour in canned tomatoes and season with spices and herbs. Let the mixture simmer for 10-15 minutes to allow flavors to meld.

6. Add Greens: In the final few minutes of cooking, stir in fresh spinach. Cook until just wilted, about 2-3 minutes.

7. Finish and Serve: Remove from heat and portion into bowls. Top with a dollop of Greek yogurt and garnish with fresh herbs.

With this straightforward method, you can create mouthwatering Low-Calorie, High-Volume Meals that excite!