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" Welcome to Week 2 of the Eat-and-Lose-Weight Meal Plan!  If you want to repeat a favorite meal from Week 1 instead of having one of these meals, go ahead. Monday&amp;#039;s Menu:  Breakfast  \u2022 Cheese and Crackers with Fruit Salsa  Top 3 Wasa crispbread crackers with 1/4 cup reduced-fat shredded mozzarella cheese and put in toaster oven until cheese melts. For fruit salsa, combine 1 teaspoon olive oil and 1 1/2 tablespoons lime juice and mix with the following finely chopped ingredients: 1 fresh peach (or 1/2 cup canned in juice), 1/4 avocado and 2 tablespoons red onion. This makes two servings of fruit salsa; reserve half for Tuesday&amp;#039;s snack. Serve with a small glass (1 cup) fat-free milk and 1 single-serving-size can mandarin oranges.  Lunch  \u2022 Burrito  Microwave according to package directions 1 Amy&amp;#039;s Bean and Rice Burrito or Don Miguel&amp;#039;s Lean Ol\u00E9 Bean and Rice or Chicken and Black Bean Burrito (check labels for 260-280 calories, 6 to 9 grams fat). Serve with 2 ribs celery dipped in 4 tablespoons sweet sour cream spread (one 8-ounce container fat-free sour cream mixed with 2 packets artificial sweetener, 1 teaspoon pure vanilla or almond extract and 1/2 teaspoon maple extract; keep in refrigerator for up to 7 days).  Snack  \u2022 Pita and Sweet Sour Cream Spread  Serve one 6 1/2-inch pita cut into triangles with 4 tablespoons sweet sour cream spread.  Dinner  \u2022 GH Exclusive Recipe: Whole Wheat Pita Pizzas with Vegetables  Make 2 pizzas. Reserve 1 pizza to split between breakfast Tuesday and lunch Thursday. Or, serve 2 slices Domino&amp;#039;s large hand-tossed veggie pizza (or check nutrition information on any frozen pizza for 500 calories and 13 grams of fat or less). Serve with 17 red or green grapes.  Daily calories: 1,549 Fat: 30.7 g Percent of daily calories from fat: 17.3% Saturated fat: 13.3 g Percent of daily calories from saturated fat: 7.7% Carbohydrate: 247.8 g Percent of daily calories from carbohydrates: 62.2% Fiber: 17 g Protein: 27.1% Percent of daily calories from protein: 19.9% Cholesterol: 34.8 mg Calcium: 857 mg Sodium: 2,672 mg Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu: Breakfast  \u2022 Whole Wheat Pita Pizza with Vegetables  Serve half the pizza reserved from Monday&amp;#039;s dinner with a small glass (1 cup) fat-free milk. Or serve 1 slice Domino&amp;#039;s large hand-tossed veggie pizza (or check nutrition information on any frozen pizza for 250 calories and 6.5 grams of fat or less).  Lunch   \u2022 Turkey and Hummus Sandwich  Toast 1 slice whole-wheat bread and spread with 2 tablespoons hummus. Fill with 2 thin deli slices turkey, 1/2 cup baby spinach leaves, and 2 large slices tomato. Serve with 1 apple.  Snack  \u2022 Fruit Salsa and Crisp Wheat Toast  Serve 1 slice whole-wheat toast topped with rest of fruit salsa from breakfast Monday. Serve with 1 cup fat-free milk.  Dinner  \u2022 GH Exclusive Recipe: New Fish &amp;#039;n Chips  Make half this recipe. Serve with 2 cups prewashed baby spinach salad and 1/2 sliced red pepper tossed with 2 tablespoons balsamic vinegar. Daily calories: 1,590 Fat: 28.7 g Percent of daily calories from fat: 15.9% Saturated fat: 8.5 g Percent of daily calories from saturated fat: 4.8% Carbohydrate: 238.5 g Percent of daily calories from carbohydrates: 58.8% Fiber: 20.5 g Protein: 102.4 g Percent of daily calories from protein: 19.9% Cholesterol: 103.8 mg Calcium: 1,020 mg Sodium: 3,060 mg Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu:  Breakfast  \u2022 French Toast  Dip 1 slice whole-wheat bread in 1/4 cup Eggbeaters or 2 egg whites mixed with 2 tablespoons fat-free milk, beat well. Grill in a nonstick skillet coated with nonstick spray. Top with 1/2 cup thawed frozen berries. Serve with 1 cup fat-free milk.  Lunch   \u2022 Fruit Salad with Nuts  Combine one 11-ounce can mandarin oranges (packed in water or juice) with 1/8 cup dried, sweetened cranberries, 1/3 cup chopped walnuts, and 1 tablespoon shredded coconut. Serve with 10 grape tomatoes dipped in 2 tablespoons fat-free ranch dressing.  Snack  \u2022 Carrots and Hummus  Serve 12 baby carrots with 1/4 cup hummus for dipping with 1/2 cup canned (juice or water pack) pineapple cubes. Serve with 1 cup fat-free milk.  Dinner  \u2022 GH Exclusive Recipe: Lighter Beef and Broccoli  Serve with 2/3 cup wild rice and 1 cup cantaloupe cubes. Daily calories: 1,517 Fat: 49.3 g Percent of daily calories from fat: 29% Saturated fat: 8 g Percent of daily calories from saturated fat: 4.7% Carbohydrate: 211.9 g Percent of daily calories from carbohydrates: 52.7% Fiber: 29.5 g Protein: 77.5 g Percent of daily calories from protein: 18.3% Cholesterol: 7.9 mg Calcium: 854 mg Sodium: 1,652 mg Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu:  Breakfast  \u2022 Hot Cereal with Apricots  Prepare 2 packets regular-flavor instant oatmeal (using 2/3 cup water and 2/3 cup fat-free milk), topped with 6 dried apricot halves and 1/4 cup chopped walnuts. Serve with 1 cup fat-free milk.  Lunch   \u2022 Whole Wheat Pita Pizza with Vegetables  Serve reserved 1/2 pizza from Tuesday&amp;#039;s breakfast with 1 cup cantaloupe cubes and 1 cup cooked broccoli flowerets, tossed with 2 teaspoons trans-fat-free margarine. Or serve 1 slice of Domino&amp;#039;s large hand-tossed veggie pizza (or check nutrition information on any frozen pizza for 250 calories and 6.5 grams of fat or less).  Snack  \u2022 Peanut Butter Waffle  Toast 1 whole-grain waffle; top with 1 tablespoon peanut butter and 10 peanuts. Serve with 1 cup fresh strawberries.   Dinner  \u2022 GH Exclusive Recipe: Shrimp and Pineapple Stir-Fry  Make half of recipe (2 servings instead of 4); eat one serving and reserve one serving for lunch Friday. Serve with 17 red or green grapes. Daily calories: 1,551 Fat: 51.7 g Percent of daily calories from fat: 28.6% Saturated fat: 9.5 g Percent of daily calories from saturated fat: Carbohydrate: 206.8 g Percent of daily calories from carbohydrates: 50.8% Fiber: 20.7 g Protein: 83.3 g Percent of daily calories from protein: 20.5% Cholesterol: 169.4 mg Calcium: 612 mg Sodium: 2,110 mg Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu:  Breakfast  \u2022 Scrambled Egg Sandwich  Heat a small nonstick skillet sprayed with nonstick spray over low to medium heat. Scramble 1 egg and 2 egg whites or 1/2 cup egg substitute. Add 10 halved grape tomatoes and heat through. Top 1 slice whole-wheat toast with the egg mixture. Serve with 1 cup fat-free milk.   Lunch   \u2022 Shrimp and Pineapple Stir-Fry  Reheat serving from dinner Thursday. Serve with 1 cup cooked spinach tossed with 1 tablespoon balsamic vinegar.   Snack  \u2022 Soy Nuts and Strawberries  Serve 1/4 cup soy nuts with 1 cup fresh strawberries and a small glass (1 cup) fat-free milk.  Dinner  \u2022 Big Chef&amp;#039;s Salad  Toss together: 2 cups baby spinach leaves, 1 cup spring mix salad greens, 1/2 red and 1/2 orange bell pepper, 1/3 cup shredded reduced-fat mozzarella cheese, 4 thin slices deli ham (sliced into strips), 3 tablespoons fat-free ranch dressing. Serve with 1 toasted whole-wheat English muffin spread with 2 teaspoons trans-fat-free margarine. Serve with 1 apple spread with 2 tablespoons peanut butter. Daily calories: 1,468 Fat: 40.1 g Percent of daily calories from fat: 24.5% Saturated fat: 11 g Percent of daily calories from saturated fat: 6.9% Carbohydrate: 170 g Percent of daily calories from carbohydrates: 46.1% Fiber: 36 g Protein: 108 g Percent of daily calories from protein: 29.4% Cholesterol: 414.17 mg Calcium: 1,477.8 mg Sodium: 3,084 mg Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 Cereal, Walnuts, and Fruit  Pour 1/2 cup fat-free milk over low-fat whole-grain flake cereal (check label for 5 grams fiber per serving, e.g., 1 1/3 cups Kashi Good Friends or 1 1/2 cups Wheat Chex). Top with 2 tablespoons chopped walnuts or almonds. Serve with 1/2 cup mandarin oranges (packed in juice or water) and a small glass (1/2 cup) fat-free milk.  Lunch   \u2022 Veggie Burger and Spinach  Heat 1 veggie burger in the microwave. Serve on 1 whole-wheat hamburger roll, toasted, and top with 2 tablespoons ketchup (if desired), 1 tablespoon light mayonnaise, 3 leaves romaine lettuce, and 2 large slices tomato. Serve with 1 cup cooked spinach tossed with 2 teaspoons trans-fat-free margarine and 1 cup cantaloupe cubes.   Snack  \u2022 Nutri-Grain Bar, Fruit, and Nuts  1 Kellogg&amp;#039;s Nutri-Grain Bar, 1 small orange, and 30 peanuts.  Dinner  \u2022 GH Exclusive Recipe: Salmon Fillets with Tomato Jam  Make half of recipe (2 servings instead of 4); eat one serving and reserve one serving for lunch Sunday. Serve with 2/3 cup cooked brown rice (make 1 1/3 cups cooked brown rice; reserve half for lunch Sunday) and 17 frozen red or green grapes.  Daily calories: 1,598 Fat: 62.5 g Percent of daily calories from fat: 32.9% Saturated fat: 9.9 g Percent of daily calories from saturated fat: 5.5% Carbohydrate: 207.4 g Percent of daily calories from carbohydrates: 48.5% Fiber: 35.1 g Protein: 79.9 g Percent of daily calories from protein: 18.7% Cholesterol: 14.8 mg Calcium: 1,209 mg Sodium: 2,378 mg Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 Cinnamon and Cheese Toast  Spread 1 teaspoon trans-fat-free margarine on 1 slice whole-wheat bread, sprinkle with 1/2 teaspoon sugar and a dash of cinnamon, and top with 1/4 cup reduced-fat shredded mozzarella cheese. Toast in toaster oven until cheese is melted. Serve with 1 cup fat-free milk and 1 cup strawberries.  Lunch   \u2022 Salmon Fillets with Tomato Jam  Reheat leftovers from Saturday&amp;#039;s dinner. Serve with 2/3 cup cooked brown rice.   Snack  \u2022 Cottage Cheese, Fruit, and Nuts  Have one 5.5-ounce Cottage Cheese Doubles brand or 1/2 cup 1% or fat-free cottage cheese with 1/2 cup canned fruit (any variety) packed in juice or water. Serve with 15 peanuts.  Dinner  \u2022 Breakfast for Dinner  Lightly beat 1/2 cup Eggbeaters with 2 tablespoons fat-free milk (or 3 egg whites with 2 tablespoons fat-free milk). Dip 2 slices whole-wheat bread in the egg mixture, then grill in a nonstick skillet coated with nonstick spray. Top with 1 cup thawed frozen berries. Serve with 1 cup fat-free milk. Daily calories: 1,499 Fat: 62.5 g Percent of daily calories from fat: 27.7% Saturated fat: 10.9 g Percent of daily calories from saturated fat: 6.1% Carbohydrate: 207.5 g Percent of daily calories from carbohydrates: 45.1% Fiber: 25.4 g Protein: 80 g Percent of daily calories from protein: 18.7% Cholesterol: 14.8 mg Calcium: 1,790 mg Sodium: 2,186 mg Still hungry? Check out these low-cal snacks!. Next: On to Week 3! 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<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a16656/eat-lose-weight-mpw2/>