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" Welcome to Week 4 of the Eat-and-Lose-Weight Meal Plan!  If you want to repeat a favorite meal from   Week 1 Week 2  Week 3   please feel free. Monday&amp;#039;s Menu:  Breakfast  \u2022 Muffin and Fruit \u2014 GH Exclusive Recipe: Kansas Pecan-Topped Pumpkin Muffins  You can increase fiber in this recipe by substituting 1 1/2 cups whole-wheat flour and 3/4 cup white flour for the 2 1/4 cups flour the recipe calls for. Increase milk (you need extra liquid with whole-wheat flour) from 1 cup to 1 1/4 cup. Serve 1 muffin with 1 cup nonfat milk and 1 wedge cantaloupe (about 1/4 of a medium cantaloupe). Freeze remaining muffins in a tightly sealed plastic bag for a quick breakfast or snack later.  Lunch  \u2022 Smoked Chicken, Feta, and Arugula Sandwich  Mash 1/4 cup feta cheese with a tablespoon low-fat plain yogurt. Spread on whole-wheat bread, layer on 2 slices (2 ounces) smoked chicken and 1/4 cup arugula leaves. Serve with 1 cup grape or cherry tomatoes.  Snack  \u2022 Hot Cocoa and Gingersnaps  A small glass (1 cup) fat-free milk stirred with 50 calories of cocoa powder (such as 2 tablespoons Ghirardelli Double Chocolate) or 1 tablespoon Hershey&amp;#039;s syrup. Serve with 3 gingersnaps. (Check label and have no more than 90 calories; look for brands like Mi-Del that don&amp;#039;t use hydrogenated or partially hydrogenated oil.)  Dinner  \u2022 Beef Stir-Fry with Arugula  Warm the leftover serving of this dish from Saturday of Week 3. Serve with a scant cup of cooked whole-wheat couscous (use regular couscous if you can&amp;#039;t find whole-wheat). Finish meal with 1/2 cup red or purple grapes (about 16). Daily calories: 1,473 Fat: 41 g Percent of daily calories from fat: 25% Saturated fat: 13.7 g Percent of daily calories from saturated fat: 8% Carbohydrate: 200 g Percent of daily calories from carbohydrates: Fiber: 21 g Protein: 88 g Percent of daily calories from protein: 24% Cholesterol: 175 mg Calcium: 1,271 mg Sodium: 2,477 mg Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu:  Breakfast  \u2022 Oatmeal with Apples and Raisins  Cook 1/3 cup dried oats in 1/3 cup water and 1/3 cup fat-free milk with 1/2 cup chopped apples and 1 tablespoon raisins. Top with 7 walnut halves or about 2 tablespoons other nuts of your choice. Have 2/3 cup fat-free milk \u2014 part of it with the oatmeal, the rest in a glass.  Lunch  \u2022 Southwestern Bean Salad  Combine 2/3 cup rinsed and drained canned black beans with 1 cup corn (frozen, fresh, or sodium-free canned), 1/4 cup shredded low-fat cheese, and 1/2 avocado, sliced. Toss with salsa to taste and season with fresh cilantro, if desired.   Snack  \u2022 Yogurt and Nuts  Have a container of light fruit yogurt or yogurt drink (check labels for no more than 90 calories, e.g., Dannon Light &amp;#039;n Fit Smoothie) with 1/4 cup soy nuts.  Dinner  \u2022 Salmon and Mashed Potatoes and Carrots   Quick poached salmon: In medium pot, bring enough water to a boil to cover an 8-ounce piece of salmon. Add 5 peppercorns, 1/4 wedge lemon, and a dash of salt. When water boils, turn down to a simmer and gently place fish in pot. Cover and continue simmering for about 8 minutes. Remove immediately. Season with a spritz of fresh lemon juice. Serve half and keep the other half for lunch Wednesday.  Serve with the GH Exclusive Recipe: Skinny Mashed Potatoes and Carrots. Make one third of this recipe. Serve half of that now and save the rest for dinner Wednesday.  Daily calories: 1,453 Fat: 57 g Percent of daily calories from fat: 35% Saturated fat: 11.4 g Percent of daily calories from saturated fat: 7% Carbohydrate: 168 g Percent of daily calories from carbohydrates: 42% Fiber: 31 g Protein: 84 g Percent of daily calories from protein: 23% Cholesterol: 88 mg Calcium: 850 mg Sodium: 1,239 mg Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu:  Breakfast  \u2022 Muffin and Peanut Butter  Slice a pumpkin muffin (from Monday) in half. Spread each half with 2 teaspoons peanut butter (4 teaspoons peanut butter total). Serve with a small glass (1 cup) fat-free milk and a wedge of cantaloupe (1/4 of a medium melon).  Lunch  \u2022 Tortilla and Fish Salad  Combine leftover fish from Tuesday&amp;#039;s dinner, cut into chunks, with 1/4 avocado, 2 cups mixed greens, and a handful of baked tortilla chips (about 9 Guiltless Gourmet chips), coarsely broken. Toss with 2 to 4 tablespoons salsa (to taste). Have a fudgesicle for dessert.  Snack  \u2022 Fruit Yogurt  Combine 6 ounces (3/4 cup) low-fat plain yogurt with 1 1/2 teaspoons honey or maple syrup and 1/2 cup strawberries (frozen and thawed, or fresh).  Dinner  \u2022 Potato and Bean Patties  Combine remaining leftover mashed potatoes and carrots (from Tuesday dinner) with 1/2 cup rinsed, canned black beans (dry with a towel and slightly mash before adding to potato mixture. Add 1/4 cup shredded reduced-fat cheese (1 ounce) and 3 olives, pitted and chopped. Shape into 2 or 3 patties and saut\u00E9 on heavy-bottomed skillet with 2 teaspoons olive oil, until warm all the way through. Have 1/2 cup red or purple grapes for dessert (about 16). Daily calories: 1,524 Fat: 61 g Percent of daily calories from fat: 36% Saturated fat: 14 g Percent of daily calories from saturated fat: 8% Carbohydrate: 181 g Percent of daily calories from carbohydrates: 44% Fiber: 25 g Protein: 78 g Percent of daily calories from protein: 20% Cholesterol: 136 mg Calcium: 1,281 mg Sodium: 2,013 mg Still hungry? Check out these low-cal snacks!  Thursday&amp;#039;s Menu:  Breakfast  \u2022 Cheese and Tomato Toast  Top 2 slices whole-wheat bread with tomato slices and 1 slice (1 ounce) reduced-fat cheese per slice of bread. Melt in toaster oven or broiler. Have 1 tangerine or 2 apricots (or 4 dried apricot halves).  Lunch  \u2022 Turkey Sandwich and Fruit Salad  Spread 2 slices whole-wheat bread with a total of 1 tablespoon reduced-fat mayo and 1 teaspoon mustard. Stuff with 2 slices (2 ounces) turkey breast, lettuce, and tomato slices. Serve with 1 cup of crudit\u00E9s (sliced cucumbers, green peppers, cauliflower, etc.).  Snack  \u2022 Latte and Crackers  Have 1 decaf fat-free latte (12 ounces) with 2 whole-wheat crackers, each spread with 1 teaspoon peanut butter and 1 teaspoon jelly or jam.  Dinner  \u2022 GH Exclusive Recipe: Sausage Pasta Fagioli with Spinach.   Make one fourth of the recipe, have one serving, keep one serving in the refrigerator for tomorrow&amp;#039;s lunch, and freeze the remaining two servings in individual-sized portions. Use reduced-sodium chicken broth instead of regular broth and use chicken or turkey sausage. Have a 4-ounce glass of wine or another 84-calorie treat and finish with 1 1/2 cups fruit salad. Daily calories: 1,454 Fat: 40 g Percent of daily calories from fat: 35% Saturated fat: 12.4 g Percent of daily calories from saturated fat: 8% Carbohydrate: 182 g Percent of daily calories from carbohydrates: 40% Fiber: 27 g Protein: 90 g Percent of daily calories from protein: 25% Cholesterol: 178 mg Calcium: 1,186 mg Sodium: 3,508 mg Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu:  Breakfast  \u2022 Cereal and Fruit  Have 160 calories of a flaky, high-fiber cereal \u2014 for instance, 1 1/3 cups Kashi Good Friends. (Check labels of other cereals for at least 5 grams fiber per serving.) Top with 1/2 cup blueberries and 2 tablespoons nuts (about 13 almonds or pecan halves). Drink a small glass (1 cup) fat-free milk (whatever you don&amp;#039;t use on the cereal).  Lunch  \u2022 Sausage Pasta Fagioli with Spinach  Have one serving (left over from Thursday dinner). Have 1 tangerine or 2 apricots (or 4 apricot halves).  Snack  \u2022 Pumpkin Muffin  Have 1 muffin left over from Monday&amp;#039;s breakfast and a small glass (1 cup) of fat-free milk  Dinner  \u2022 Rotisserie Chicken and Vegetables  Buy half a cooked rotisserie chicken. Eat the breast, skin removed. Serve with corn (two 3-inch cobs of frozen corn or 1 fresh, boiled corn on the cob or 3/4 cup cooked corn) and 1 cup steamed vegetables. (Reserve rest of chicken for Saturday.) Have 3 Hershey&amp;#039;s kisses (or 1/2 ounce of any chocolate or another 80-calorie treat of your choice). Daily calories: 1,520 Fat: 41 g Percent of daily calories from fat: 24% Saturated fat: 9.3 g Percent of daily calories from saturated fat: 6% Carbohydrate: 218 g Percent of daily calories from carbohydrates: 51% Fiber: 40 g Protein: 94 g Percent of daily calories from protein: 25% Cholesterol: 167 mg Calcium: 1,036 mg Sodium: 2,315 mg Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 Scrambled Eggs on Toast  Two eggs scrambled in 1 teaspoon olive oil or trans-fat-free margarine. Serve over 1 slice whole-wheat toast. Have 1/2 cup blueberries and a small glass (1 cup) fat-free milk (or a homemade &amp;quot;caf\u00E9 au lait&amp;quot; made with 1 cup hot fat-free milk and 1 cup hot brewed coffee).  Lunch  \u2022 PB&amp;amp;amp;J  Have 2 slices whole-wheat bread spread with 2 tablespoons peanut butter and 1 tablespoon jam or jelly. Serve with a small glass (1 cup) of fat-free milk and 1 cup celery and carrot sticks.  Snack  \u2022 Apple or orange  Dinner  \u2022 Rice Pilaf with Cranberries and Pine Nuts  Make Uncle Ben&amp;#039;s Brown and Wild Rice Mushroom Recipe according to package directions. Meanwhile, take out leftover chicken from Friday. Remove skin and bones and discard. In a medium bowl, combine chicken pieces with 1 cup of the cooked rice, 2 tablespoons dried cranberries and 2 tablespoons toasted pine nuts or pecans (watch carefully as you toast \u2014 they burn easily). Toss together and serve with a mixed green salad (2 cups mixed greens) tossed with 2 teaspoons vinaigrette of your choice. Daily calories: 1,495 Fat: 56 g Percent of daily calories from fat: 34% Saturated fat: 11.9 g Percent of daily calories from saturated fat: 7% Carbohydrate: 178 g Percent of daily calories from carbohydrates: 44% Fiber: 21 g Protein: 83 g Percent of daily calories from protein: 22% Cholesterol: 473 mg Calcium: 892 mg Sodium: 2,089 mg Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 Pumpkin Muffin and Fruit  1 pumpkin muffin (defrosted from Monday) and, on the side, a small glass (1 cup) nonfat milk and 1 cup strawberries.  Lunch  \u2022 Bean Soup and Spinach  Heat 1 1/2 cups lentil or black bean soup. (Compare labels and look for soups with no more than 600 mg sodium per cup. Lower is even better.) When just simmering, add 1 cup spinach leaves; heat until just wilted. Serve with 70 calories of whole-wheat crackers (such as 3 Ak-Mak). Have 1 orange for dessert.  Snack  \u2022 Yogurt, Fruit, and Nuts  Stir 1 teaspoon honey, 2 tablespoons raisins, and 1 tablespoon nuts (such as 7 almonds or pecan halves) into 4 ounces plain, low-fat yogurt.  Dinner  \u2022 Pizza and Beer  Have 2 slices medium pizza topped with vegetables (such as 2 slices Domino&amp;#039;s Hand-Tossed or about 380 calories of frozen pizza). For salad, combine 2 cups mixed greens with 1 cup vegetables of your choice (tomatoes, cucumber, etc.). Toss with 2 teaspoons olive oil, and vinegar or lemon juice to taste. Add 1 to 3 teaspoons fresh chopped herbs if you&amp;#039;d like (dill, basil, parsley). Have a 12-ounce light beer (or another 100-calorie treat).  Daily calories: 1,455 Fat: 41 g Percent of daily calories from fat: 25% Saturated fat: 10.5 g Percent of daily calories from saturated fat: 6% Carbohydrate: 205 g Percent of daily calories from carbohydrates: Fiber: 28 g Protein: 57 g Percent of daily calories from protein:16%  Cholesterol: 72 mg Calcium: 1,053 mg Sodium: 2,026 mg  Still hungry? Check out these low-cal snacks! Back to the Good Sense Meal Plans "^^<http://www.w3.org/2001/XMLSchema#string>
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