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" Welcome to Week 4 of the GH Mediterranean Meal Plan. If you want to repeat a favorite meal from previous weeks  Week 1 Week 2 Week 3  please feel free. Monday&amp;#039;s Menu: Breakfast  \u2022 Flax Waffles and Berries  Have 2 flax toaster waffles (try Lifestream or Van&amp;#039;s, available at health food stores \u2014 if unavailable, have 2 Kashi or NutriGrain whole-grain waffles).  Top each with 1/4 cup low-fat, plain yogurt, 1 teaspoon maple syrup, and 1/4 cup strawberries. Lunch  \u2022 Tomato and Mozzarella Salad  Slice 1 big, ripe tomato and 2 1/2 ounces mozzarella, preferably fresh. Layer slices of mozzarella, tomato, and fresh basil leaves on a plate. Drizzle 1 teaspoon olive oil over the salad. Serve with 1 piece of crusty Italian or French bread (about a 4-inch chunk of baguette). Snack  \u2022 Mug &amp;#039;o Cereal  Place 1/2 cup high-fiber cereal in a big mug (about 90 calories&amp;#039; worth -- such as a heaping 1/2 cup of Kellogg&amp;#039;s or Post bran flakes or 1/2 cup of Nature&amp;#039;s Path Optimum) with 1/2 cup fat-free milk and 3 to 4 strawberries. Dinner  \u2022 Turkey Kabobs with Garden Tomato Jam   Reheat a kabob from Sunday&amp;#039;s dinner and serve with 1/4 cup of the tomato jam (also from Sunday&amp;#039;s dinner). Serve with 1 ear of corn (about 8 inches long), boiled or grilled, with 1 teaspoon butter or trans-fat-free margarine. Finish with a wedge of watermelon (about 1 1/2 cups&amp;#039; worth). Daily calorie total: 1,516 Fat: 47 g Percent of daily calories from fat: 27% Saturated fat: 14.9 g Percent of daily calories from saturated fat: 9% Carbohydrate: 200 g Percent of daily calories from carbohydrates: 51% Fiber: 27 g Protein: 86 g Percent of daily calories from protein: 22% Cholesterol: 159 mg Calcium: 1,303 mg Sodium: 1,633 mg Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu: Breakfast  \u2022 Toast and Egg  Have 1 boiled or poached egg with 1 slice whole-wheat toast. Spread another slice of whole-wheat toast with 1 pat of butter or trans-fat-free margarine and 2 teaspoons jam. Have 1 cup fat-free milk and 1 cup strawberries. Lunch  \u2022 Grilled Chicken, Arugula, and Avocado Sandwich.   Stuff 1 whole-wheat pita with a 3-ounce grilled chicken breast (start with 4 ounces of raw chicken), 1/4 avocado, sliced, and about 1/4 cup arugula leaves. Finish with 2 cups watermelon. Snack  \u2022 No snack Dinner  \u2022 GH Exclusive Recipe: Pasta with No-Cook Tomato and Bocconcini Sauce  Make the recipe with whole-wheat pasta; have one sixth of it. Save another serving for Wednesday. Serve with green salad: Toss 2 cups arugula, 1 cup romaine, and 1 tablespoon Italian dressing. Have 3 ounces of wine or a 65-calorie treat of your choice (such as a frozen fruit bar).  While cooking the pasta, prepare the tuna for Wednesday lunch: Brush a 4-ounce tuna steak with 1 teaspoon olive oil and broil or grill for about 4 minutes per side. Daily calorie total: 1,524 Fat: 58 g Percent of daily calories from fat: 33% Saturated fat: 16.9 g Percent of daily calories from saturated fat: 10% Carbohydrate: 200 g Percent of daily calories from carbohydrates: 51% Fiber: 27 g Protein: 78 g Percent of daily calories from protein: 20% Cholesterol: 344 mg Calcium: 844 mg Sodium: 1,827 mg Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu:  Breakfast  \u2022 Cereal with Fruit  Have 1 1/4 cups Kashi Good Friends cereal (or 150 calories of any other cereal with at least 5 grams fiber) with 1 cup fat-free milk. Top with 1 sliced peach or 1/2 cup blueberries and 2 tablespoons almonds or other nut of your choice.  Lunch  \u2022 Real Tuna Salad  Cut tuna steak (prepared Tuesday) into chunks. Mix with 1 teaspoon olive oil, 2 teaspoons chopped fresh basil, parsley, or dill, and fresh lemon juice and salt and pepper to taste. Toss 2 cups romaine lettuce with 2 teaspoons Italian dressing and place tuna on top. Serve with 1 whole-wheat pita (check label for about 120 calories).  Snack  \u2022 Latte and a Biscotti  Have a 12-ounce latte made with fat-free milk and 1 small biscotti (no more than 110 calories, such as a Starbucks vanilla biscotti).  Dinner  \u2022 Pasta with No-Cook Tomato and Bocconcini Sauce.   Have 1 serving of Tuesday&amp;#039;s pasta. Serve with 1 cup steamed broccoli seasoned with a spritz of lemon juice. Daily calorie total: 1,540 Fat: 55 g Percent of daily calories from fat: 31% Saturated fat: 13.8 g Percent of daily calories from saturated fat: 8% Carbohydrate: 192g Percent of daily calories from carbohydrates: 47% Fiber: 36g Protein: 89 g Percent of daily calories from protein: 22% Cholesterol: 121 mg Calcium: 1,172 mg Sodium: 1,517 mg Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu:  Breakfast  \u2022 Yogurt with Fresh Fruit and Honey  Mix 2 teaspoons honey, 1/2 cup blueberries, and 2 tablespoons almonds into 1 cup low-fat, plain yogurt.  Lunch  \u2022 Lentil Soup with Spinach and Feta  Stir 2 cups spinach into 1 1/2 cups lentil soup and simmer briefly. Pour into bowl and garnish with 1/4 cup crumbled feta. Serve with 5 whole-wheat crackers (such as Ak-Mak).  Snack  \u2022 Fruit  Have fruit of your choice (for instance, 1 peach, 2 to 3 apricots, or a slice of watermelon).  Dinner  \u2022 GH Exclusive Recipe: Grilled Chicken and Pepper Salad  Have one quarter of the recipe. Serve with 1 slice of Italian or French bread (about a 4-inch piece of baguette). For dessert, have a 180-calorie ice cream treat (such as a 2-ounce Snickers ice cream bar). Daily calorie total: 1,448 Fat: 51 g Percent of daily calories from fat: 31% Saturated fat: 17.9 g Percent of daily calories from saturated fat: 11% Carbohydrate: 174 g Percent of daily calories from carbohydrates: 47% Fiber: 25 g Protein: 79 g Percent of daily calories from protein: 22% Cholesterol: 124mg Calcium: 998 mg Sodium: 2,297 mg Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu:  Breakfast  \u2022 Toast and Peanut Butter  Spread 2 slices whole-wheat toast with a total of 4 teaspoons peanut butter and 2 teaspoons jam. Have 1 cup fat-free milk and 2 plums or 1/2 cup blueberries.  Lunch  \u2022 Greek Salad  Toss together 2 cups mixed greens, 1/2 cup sliced tomatoes, 1/2 cup sliced cucumbers, 1/2 green pepper, 1/3 cup feta cheese, 1/2 small red onion, cut into thin rings, 1/4 to 1/2 teaspoon dried oregano (to taste), 2 teaspoons olive oil, and red vinegar to taste. Top with 1 pickled, slightly hot pepper and 5 Greek olives. Serve with 1 small whole-wheat pita (check label for no more than 60 calories).  Snack  \u2022 No snack  Dinner  \u2022 Dinner at an Italian Restaurant  Order spaghetti with tomato sauce (i.e., marinara sauce) with shrimp or chicken. For instance, have the Chicken Giardino pasta, dinner size, or the Shrimp Primavera, lunch size, at Olive Garden. (You may order lunch portions at dinner.) If your restaurant doesn&amp;#039;t have shrimp or chicken, order spaghetti Bolognese, which is a tomato/ground beef sauce. Have about 1 1/2 cups total \u2014 about the size of 3 tennis balls \u2014 topped with 1 tablespoon Parmesan cheese. Pair with a side salad (no cheese) with 2 teaspoons Italian dressing and a 4-ounce glass of wine. Daily calorie total: 1,499 Fat: 53 g Percent of daily calories from fat: 31% Saturated fat: 16.8 g Percent of daily calories from saturated fat: 10% Carbohydrate: 174 g Percent of daily calories from carbohydrates: 45% Fiber: 21 g Protein: 77 g Percent of daily calories from protein: 20% Cholesterol: 113 mg Calcium: 835 mg Sodium: 3,011 mg Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 Flax Waffles and Fruit  Have 2 flax toaster waffles (try Lifestream or Van&amp;#039;s, available at health food stores -- if unavailable, have 2 Kashi or NutriGrain whole-grain waffles).  Top each with 1/4 cup low-fat, plain yogurt, 1 teaspoon maple syrup, and 1/4 cup strawberries or other fruit of your choice.  Lunch  \u2022 Hummus, Feta, and Tomato Sandwich  Spread 1 whole-wheat pita (check label for about 120 calories) with 1/3 cup hummus. Stuff in a few slices of tomato and 2 tablespoons crumbled feta. Drizzle in 1 teaspoon olive oil. Have 2 plums or another fruit of your choice.  Snack  \u2022 Fruit and Nuts  Have 2 tablespoons almonds (or other nut of your choice) and 2 plums (or other fruit of your choice).  Dinner  \u2022 Grilled Middle Eastern Kafta on Rice  Combine 1 pound ground raw sirloin with 4 chopped scallions, 4 tablespoons chopped parsley, 1/4 teaspoon each: salt, pepper, and allspice. Mold meat mixture on 3 skewers, creating 1 long, thin tube of meat on each skewer. Cook on a hot grill or broiler for about 4 minutes on each side until meat is cooked all the way through. Have 1 skewer, served over 1 cup basmati rice, cooked to package directions. (Save another skewer for Sunday lunch and freeze the third for later use.)  Pair with Middle Eastern chopped salad: Combine 1/2 cup chopped green pepper, 1/2 cup chopped cucumber, 1/2 cup chopped tomato, 1 tablespoon chopped parsley, 1 teaspoon olive oil, and about 1/2 teaspoon fresh lemon juice. Salt and pepper to taste.  Daily calorie total: 1,499 Fat: 50 g Percent of daily calories from fat: 30% Saturated fat: 11.0 g Percent of daily calories from saturated fat: 7% Carbohydrate: 202 g Percent of daily calories from carbohydrates: 53% Fiber: 25 g Protein: 68 g Percent of daily calories from protein: 18% Cholesterol: 107 mg Calcium: 694 mg Sodium: 1,521 mg Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 Cereal with Fruit  Have 1 1/4 cups Kashi Good Friends cereal (or 150 calories of any other cereal with at least 5 grams fiber) with 1 cup fat-free milk. Top with 1 sliced peach or 1/2 cup blueberries and 2 tablespoons almonds (or other nut of your choice).  Lunch  \u2022 Kafta Sandwich  Remove kafta (made Saturday) from skewer and warm. Place in 1 warmed whole-wheat pita and season with 3 tablespoons yogurt mixed with a dash of garlic powder and 1 teaspoon chopped parsley (mint is even better). Serve with 1 sliced cucumber with a light sprinkle of salt. For dessert, have 1 cup cherries.  Snack  \u2022 Latte and Biscotti  Have a 12-ounce latte made with fat-free milk and 1 small biscotti (no more than 110 calories, such as a Starbucks vanilla biscotti).  Dinner  \u2022 Tuna, Olive, and Potato Salad  Open and drain a 6-ounce can of water-packed tuna. Combine with 3 to 4 (1 cup total) boiled, chopped new potatoes (remove skin if it&amp;#039;s bitter), 4 pitted Greek olives, 5 halved cherry tomatoes, 1 stalk of celery, chopped, 2 tablespoons chopped parsley, and 2 teaspoons olive oil.  Daily calorie total: 1,518 Fat: 40 g Percent of daily calories from fat: 23% Saturated fat: 7.8 g Percent of daily calories from saturated fat: 5% Carbohydrate: 194 g Percent of daily calories from carbohydrates: 49% Fiber: 34 g Protein: 115 g Percent of daily calories from protein: 29% Cholesterol: 171 mg Calcium: 982 mg Sodium: 1,700 mg Still hungry? Check out these low-cal snacks! Back to the Good Sense Meal Plans "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a12129/mediterranean-mpw4/>