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" Welcome to Week 3 of the Eat-and-Lose-Weight Meal Plan! If you want to repeat a favorite meal from  Week 1 or  Week 2  please feel free. Monday&amp;#039;s Menu:  Breakfast  \u2022 Cereal with Fruit and Nuts  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 1 tablespoon pecans or almonds (about 7 almonds or pecan halves) or other nuts. Serve with a small glass (1 cup) fat-free milk (drink whatever you don&amp;#039;t use in cereal).  Lunch  \u2022 Watercress Turkey Wrap with Cup of Soup  Spread 1 whole-wheat tortilla (check label for about 130 calories) with 1 tablespoon reduced-calorie mayonnaise and 1 teaspoon Dijon mustard. Top with 2 slices (2 ounces) deli turkey breast, 1/4 cup watercress (or arugula), and several tomato slices, then roll up. Eat with the remainder of the sliced tomato. Serve with 1 cup tomato soup and 1 orange.   Takeout option: If you want to have this lunch at Subway, order the Chicken Bacon Ranch Wrap without the ranch dressing or bacon. Top with Fat-Free Honey Mustard dressing and stuff with lettuce, tomato, and green pepper. Skip the tomato soup, but have the orange.  Snack  \u2022 Yogurt and Nuts  Mix 1/2 cup plain, low-fat yogurt with 1 teaspoon honey or maple syrup and top with 1 tablespoon chopped nuts (pecans, almonds, or other nuts).  Dinner  \u2022 10-Minute Tuna Couscous Salad  Make 1 2/3 cups cooked whole-wheat couscous according to package directions. In a separate medium-size bowl, place 1 cup cherry tomatoes, sliced in half; 1 green or red pepper, chopped; two 6-ounce cans water-packed tuna, drained; 2 teaspoons each: Dijon mustard, olive oil, and fresh lemon juice. Stir in couscous and, if desired, 1 tablespoon fresh dill, basil, or other fresh herb (or 1 teaspoon dried). Serve half and refrigerate other half of the couscous salad for lunch Tuesday. For dessert, have a fudgesicle (about 90 calories). Daily calories: 1,529 Fat: 38 g Percent of daily calories from fat: 22% Saturated fat: 5.4 g Percent of daily calories from saturated fat: 3% Carbohydrate: 216 g Percent of daily calories from carbohydrates: 52% Fiber: 36 g Protein: 101 g Percent of daily calories from protein: 26% Cholesterol: 88 mg Calcium: 925 mg Sodium: 2,962 mg Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu:  Breakfast  \u2022 Scrambled Egg and Tomato Wrap  Saut\u00E9 1 chopped scallion and 1/4 cup cherry tomatoes (cut in half) in 1 teaspoon olive oil or trans-fat-free margarine for 1 minute. Add 2 medium eggs and scramble mixture with 1 coarsely chopped slice of reduced-fat cheese (Cabot 50% cheddar or Kraft 2% Singles; check label for at least 20% of the Recommended Daily Value for calcium and no more than 70 calories). Scoop mixture onto a warm whole-wheat tortilla and roll up. Serve with 1 orange.  Lunch  Serve the other half of the couscous salad from Monday&amp;#039;s dinner.  Snack  \u2022 Latte and Crackers  Take 1 whole-wheat cracker such as Ak-Mak or another brand (check label for 23 calories) and spread with 1 teaspoon peanut butter and 1 teaspoon jam. Serve with a decaf fat-free-milk latte (12 ounces).  Dinner  \u2022 Rotisserie Chicken and Vegetables  Buy half a cooked rotisserie chicken. Have the breast and wing (skin removed); refrigerate the rest for dinner Wednesday. Serve with 1 1/2 cups steamed broccoli, cauliflower, and carrots (fresh or frozen) tossed with a spritz of lemon juice and, if desired, 2 teaspoons chopped fresh dill, basil, or other herb or 1/2 teaspoon dried. Add 1/2 baked sweet potato topped with 1/4 cup low-fat plain yogurt (save the rest of the potato for lunch Wednesday). Have a pear or other fruit for dessert. Daily calories: 1,491 Fat: 35 g Percent of daily calories from fat: 21% Saturated fat: 10.4 g Percent of daily calories from saturated fat: 6% Carbohydrate: 187 g Percent of daily calories from carbohydrates: 46% Fiber: 29 g Protein: 123 g Percent of daily calories from protein: 33% Cholesterol: 518 mg Calcium: 1,002 mg Sodium: 1,638 mg Still hungry? Check out these low-cal snacks! Wenesday&amp;#039;s Menu:  Breakfast  \u2022 Peanut Butter and Apple Toast  Spread 1 slice whole-wheat toast with 1 tablespoon peanut butter and several apple slices and drizzle with 1 teaspoon honey. Serve with 1 cup fat-free milk and the rest of the apple, sliced.  Lunch  \u2022 Veggie Cheese Burger  Microwave 1 soy-based veggie burger (e.g., Boca or Lightlife Light Burger) according to package directions. Watch the clock -- 30 seconds before it&amp;#039;s done, top with 1 slice of reduced-fat cheese and continue heating. Place on a bed of 2 cups watercress tossed with 2 teaspoons vinaigrette or dressing of your choice. Serve with the other half of the baked sweet potato from Tuesday. Have 3 mini Reese&amp;#039;s cups as a treat.  Snack  \u2022 Soy Nuts and Raisins  Mix 1/4 cup soy nuts and 2 tablespoons raisins.  Dinner  \u2022 Pasta with Chicken and Broccoli  Cook 2 cups whole-wheat short pasta such as rigatoni, penne, or spirals according to package directions. Meanwhile in a medium, heavy-bottomed skillet, saut\u00E9 a small, chopped garlic clove for 30 seconds in 1 tablespoon olive oil; add 1 1/2 cups broccoli flowerets and a few tablespoons water. Cook covered for another 4 to 5 minutes, adding more water if necessary. Add leftover rotisserie chicken from dinner Tuesday (skin removed) until it&amp;#039;s just warm. Toss with half the pasta (reserve the rest for tomorrow), and, if desired, stir in 1 tablespoon fresh, chopped basil. Daily calories: 1,523 Fat: 58 g Percent of daily calories from fat: 34% Saturated fat: 13.7 g Percent of daily calories from saturated fat: 8% Carbohydrate: 174 g Percent of daily calories from carbohydrates: 45% Fiber: 26 g Protein: 81 g Percent of daily calories from protein: 21% Cholesterol: 111 mg Calcium: 873 mg Sodium: 947 mg Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu:  Breakfast  \u2022 Cereal with Fruit and Nuts  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 small banana and 2 tablespoon pecans, almonds, or other nuts. Drink a small glass (1 cup) of fat-free milk (whatever you don&amp;#039;t put in the cereal).  Snack  \u2022 Pria Bar and Peanut Butter  Spread 1 tablespoon peanut butter on a Pria bar (crisp, chewy energy bar).  Lunch  \u2022 Tomato, Mozzarella, and Olive Pasta Salad  Combine Wednesday&amp;#039;s leftover cooked pasta with 1/3 cup mozzarella chunks (preferably fresh mozzarella), 1 cup chopped ripe tomato, and 1 to 2 teaspoons fresh basil (or 1/2 teaspoon dried). Toss with 1 teaspoon olive oil, 3 pitted and coarsely chopped olives, and salt and pepper to taste.   Dinner  \u2022 GH Exclusive Recipe: Cod with Cabbage  Make half the recipe and invite a friend over for dinner! Serve with 1 boiled potato, lightly mashed or chopped with 1 teaspoon each of olive oil and chopped dill. Have a 3-ounce glass of wine or a treat of 80 calories, such as a frozen fruit bar. Daily calories: 1,491 Fat: 43 g Percent of daily calories from fat: 26% Saturated fat: 14 g Percent of daily calories from saturated fat: 8% Carbohydrate: 193 g Percent of daily calories from carbohydrates: 51% Fiber: 34 g Protein: 87 g Percent of daily calories from protein: 23% Cholesterol: 128 mg Calcium: 1,268 mg Sodium: 1,318 mg Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu:  Breakfast  \u2022 Banana-Peach Shake  In a blender combine: 1/2 cup low-fat plain yogurt, 1/2 cup fat-free milk, 1 ripe banana, 1 ripe peach (or 3/4 cup frozen or canned peaches), and 2 teaspoons honey. Serve with 1 slice whole-wheat bread spread with 1 teaspoon butter or trans-fat-free margarine.  Lunch  \u2022 Spinach Salad with Eggs  Combine 3 cups fresh spinach, 1 chopped scallion, and 1/2 cup shredded or chopped carrots. (You can buy prewashed, bagged spinach, as well as preshredded carrots.) Toss with 1 tablespoon honey-mustard dressing (store-bought, or combine 2 teaspoons olive oil, 1/2 teaspoon Dijon mustard, spritz of lemon juice, 1/2 teaspoon honey). Top with 2 tablespoons chopped toasted pecans or pine nuts or other nut of your choice and 2 hard-cooked eggs, sliced. Serve with 5 whole-grain crackers such as Ak-Mak or another brand (check label on crackers for about 115 calories).  Snack  \u2022 Trail Mix and Chocolate Milk  Mix 1/4 cup raisins and 2 tablespoons pecans, almonds, or other nuts. Drink a small glass (1 cup) fat-free milk mixed with 2 teaspoons Hershey&amp;#039;s syrup.  Dinner  \u2022 Southwestern Turkey Burger Wrap   Mix 4 ounces ground turkey with salt and pepper. Cook on a grill or under broiler for about 6 minutes on each side (meat thermometer should register internal temp of 165\u00B0 F). Place on top of a warmed, whole-wheat tortilla. Add a few tablespoons salsa of your choice (such as Newman&amp;#039;s Own Peach Salsa) and lettuce leaves. Serve with 2 cups crudit\u00E9s (sliced cucumbers, green peppers, cauliflower, etc.) dipped in 1/4 cup salsa mixed with 2 tablespoons low-fat plain yogurt. Daily calories: 1,481 Fat: 56 g Percent of daily calories from fat: 34% Saturated fat: 11.2 g Percent of daily calories from saturated fat: 7% Carbohydrate: 193 g Percent of daily calories from carbohydrates: 49% Fiber: 25 g Protein: 72 g Percent of daily calories from protein: 19% Cholesterol: 480 mg Calcium: 1,058 mg Sodium: 1,659 mg Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 French Toast  Beat 1/4 cup Eggbeaters (or 2 egg whites mixed with 2 tablespoons fat-free milk) and dip 1 slice whole-wheat bread in the mixture. Grill bread in a nonstick skillet with 1 teaspoon canola oil or trans-fat-free margarine. Top with 1/2 cup thawed frozen berries. Serve with a small glass (1 cup) fat-free milk.  Lunch  \u2022 Bean and Spinach Soup  Heat 1 1/2 cups canned black bean or lentil soup. Just as it begins to simmer, stir in a cup of fresh spinach leaves. Simmer until spinach just wilts. Pour into bowl and sprinkle with 2 tablespoons feta cheese. Serve with 3 whole-grain crackers such as Ak-Mak or another brand. Have 1 cup of grapes (about 32).  Snack  \u2022 Mug of Cereal  Pour 1/2 cup fat-free milk over 1/2 cup flaky cereal.  Dinner  \u2022 GH Exclusive Recipe: Beef Stir-Fry with Arugula  Make half the recipe, substituting reduced-sodium soy sauce for regular. Eat one serving; save one serving for next Monday. Make 1 2/3 cups of cooked brown rice (about 1/2 cup plus 2 tablespoons raw rice). Have 1 cup with this dinner; save 2/3 cup for tomorrow. For dessert, have a Skinny Cow ice cream sandwich (or another 130-calorie treat). Daily calories: 1,543 Fat: 33 g Percent of daily calories from fat: 19% Saturated fat: 9.4 g Percent of daily calories from saturated fat: 5% Carbohydrate: 241 g Percent of daily calories from carbohydrates: 61% Fiber: 33 g Protein: 79 g Percent of daily calories from protein: 20% Cholesterol: 94 mg Calcium: 1,064 mg Sodium: 2,820 mg Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 Eggs and Egg Beaters  In a nonstick skillet coated with vegetable oil spray, scramble 1 medium egg with 1/4 cup egg substitute, such as Egg Beaters. Serve with 1 slice whole-wheat bread, toasted, 1 cup fat-free milk, and a peach.  Lunch  \u2022 PB&amp;amp;amp;J  Peanut butter and jelly sandwich with a small glass (1 cup) fat-free milk and 1 cup celery and carrot sticks  Snack  \u2022 Nuts and Raisins  Mix 1/4 cup soy nuts and 2 tablespoons raisins.  Dinner  \u2022 Rice and Refried Beans  Warm 2/3 cup of rice (left over from Saturday) and serve with 3/4 cup refried beans, such as Amy&amp;#039;s Organic Refried Beans (check label for about 140 calories per 1/2 cup). Serve with 2 to 4 tablespoons salsa on the side and a salad made from 2 cups arugula, 1/4 Haas avocado, sliced, tossed with 2 teaspoons olive oil, juice of 1/2 lime, and salt and pepper to taste. (Optional: add 1 teaspoon chopped cilantro.) Daily calories: 1,516 Fat: 56 g Percent of daily calories from fat: 33% Saturated fat: 9.6 g Percent of daily calories from saturated fat: 6% Carbohydrate: 194 g Percent of daily calories from carbohydrates: Fiber: 30 g Protein: 74 g Percent of daily calories from protein: 20% Cholesterol: 197 mg Calcium: 964 mg Sodium: 1,805 mg Still hungry? Check out these low-cal snacks! Next: On to Week 4! "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a16027/eat-lose-weight-mpw3/>