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" Welcome to Week 3 of the On-the-Go Meal Plan!  If you want to repeat a favorite meal from  Week 1 or  Week 2   please feel free. Monday&amp;#039;s Menu Today&amp;#039;s Menu:  Breakfast  \u2022 Convenience Store Breakfast  Have 1 microwavable oatmeal cup (e.g., Quaker Oatmeal Express) with an 8-ounce carton of fat-free milk and 1 banana.  Lunch  \u2022 Cheese and Tomato Sandwich  At home: Spread 1 slice whole-wheat bread with 2 teaspoons reduced-calorie mayonnaise and 1 slice with mustard to taste. Fill with 2 ounces (2 slices) Swiss, Cheddar, Provolone, or Jack cheese, and as many tomato slices as possible. Serve with a side salad with 2 teaspoons dressing of your choice. For dessert, eat 1 peach (or a 4-ounce peach canned in its own juices) or 2 plums. At restaurant: If they don&amp;#039;t have whole-wheat bread, no biggie.  Snack  \u2022 Fruit and Nuts  Combine 2 tablespoons almonds, pecans, or other nuts of your choice with 4 dried apricot halves or 1 1/2 tablespoons raisins.  Dinner  \u2022 Dill Fish in Foil with Chopped Salad  Place two 5-ounce boneless fish fillets (trout, snapper, flounder, or other fish) on a piece of aluminum foil big enough to entirely wrap the fillet. Brush each fish with 1 teaspoon olive oil, salt and pepper to taste, and sprinkle each with 2 teaspoons of fresh, chopped dill. Add a spritz of fresh lemon juice and top each with 3 slices of lemon. Wrap fish loosely, place in preheated 350\u00B0 F oven. Cook for 12 minutes or until fish are opaque through and through. For the salad, combine 1/2 chopped red pepper, 1/2 cup chopped cucumber, 1/4 avocado, 1 teaspoon olive oil, 1 to 2 teaspoons fresh dill, and salt and pepper to taste. Enjoy with 1 slice whole-grain bread and a 4-ounce glass of wine. (Fish makes 2 servings; reserve 1 for Tuesday dinner.) If you&amp;#039;re at a restaurant, substitute grilled fish (ask them to hold the butter). Take half home in a doggy bag for Tuesday. Sub a house salad for the chopped salad. Daily calorie total: 1,476 Fat: 57.2 g Percent of daily calories from fat: 35% Saturated fat: 17.1 g Percent of daily calories from saturated fat: 10% Carbohydrate: 165 g Percent of daily calories from carbohydrates: 46% Fiber: 23 g Protein: 70 g Percent of daily calories from protein: 19% Cholesterol: 176 mg Calcium: 1,163 mg Sodium: 1,241 mg Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu:  Breakfast  \u2022 Raisin Bran and Fruit  Have 1 cup Raisin Bran with 1 cup of skim milk (whatever doesn&amp;#039;t go into the bowl, use in coffee or drink plain). Add 1 banana and 2 tablespoons walnuts or other nuts.  Lunch  \u2022 Bean Burrito  At home: Fill 1 whole-wheat tortilla (check label for no more than 120 calories) with 1/2 cup canned refried beans (check label for about 120 calories per 1/2 cup, such as Amy&amp;#039;s brand), 1/4 avocado, 2 to 3 tablespoons salsa, and 2 tablespoons shredded cheddar or jack cheese. Roll, microwave, and serve. At Taco Bell: Regular Bean Burrito At Baja Fresh: Vegetarian Bare Burrito (eat three quarters, leave rest on your plate)  Snack  Have 1 Yoplait Nouriche smoothie  Dinner  \u2022 Fish Salad  Toss together 2 cups mixed greens, 1/2 red pepper, 1/2 cup cucumber, 1/2 chopped avocado, 2 to 4 tablespoons salsa (to taste), and the rest of Monday&amp;#039;s leftover fish fillet (), coarsely broken into chunks. Add onions if desired. Top with 6 baked tortilla chips. Daily calorie total: 1,528 Fat: 47 g Percent of daily calories from fat: 28% Saturated fat: 9.2 g Percent of daily calories from saturated fat: 5% Carbohydrate: 218 g Percent of daily calories from carbohydrates: 53% Fiber: 39 g Protein: 73 g Percent of daily calories from protein: 19% Cholesterol: 142 mg Calcium: 943 mg Sodium: 1,990 mg Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu:  Breakfast  \u2022 Breakfast in Your Purse  Have 1 energy bar with 220 to 240 calories and at least 4 grams fiber. (Try an Odwalla Carrot Bar, a Power Bar Harvest Bar \u2014 not dipped \u2014 or a Clif bar.) Have with an 8-ounce carton of fat-free milk and 20 red or green grapes.  Lunch  \u2022 Microwavable Meal  Look for frozen meals ranging from 320 to 360 calories with at least 6 grams fiber and no more than 3 grams saturated fat. Some of the best-tasting and nutritious frozen meals are Indian. Look for brand names such as Amy&amp;#039;s, Taj, and Green Guru (the Green Guru Channa Masala is a great choice with an impressive 12 grams of fiber). Have 1 tangerine for dessert.  Snack  \u2022 Latte and Biscotti  Have one 12-ounce fat-free-milk latte (e.g., Starbucks &amp;quot;tall&amp;quot;) with 1 small biscotti (no more than 110 calories \u2014 e.g., Starbucks Vanilla Almond Biscotti).  Dinner  \u2022 Pasta with Chicken   Toss 1 1/2 cups cooked whole-wheat pasta (any shape of pasta) with 2/3 cup cooked diced chicken breast (no skin), 1/2 cup tomatoes, and 1 teaspoon olive oil. Serve with 2 cups mixed green salad with 2 teaspoons dressing of your choice. At Olive Garden: Chicken Giardino, lunch portion (you can order this size at dinner) and 1 side salad with 2 teaspoons dressing. Daily calorie total: 1,556 Fat: 36 g Percent of daily calories from fat: 21% Saturated fat: 8.1 g Percent of daily calories from saturated fat: 5% Carbohydrate: 240 g Percent of daily calories from carbohydrates: 58% Fiber: 27 g Protein: 81 g Percent of daily calories from protein: 21% Cholesterol: 118 mg Calcium: 1,058 mg Sodium: 1,596 mg Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu:  Breakfast  \u2022 Raisin Bran, Fruit, and Milk  Have 1 cup Raisin Bran with 1 cup fat-free milk, 1 banana, and 2 tablespoons walnuts.  Lunch  \u2022 Baked Potato, Broccoli and Cheese  At home: Split open a hot, baked potato (microwaving is fine) and top with 3 tablespoons low-fat plain yogurt, 1 cup steamed broccoli, and 1/4 cup shredded cheddar. Serve with 1 cup grapes (about 32). At Wendy&amp;#039;s: Order the Broccoli &amp;amp;amp; Cheese baked potato; hold the margarine and ask for extra broccoli.  Snack  \u2022 Yogurt and Strawberries  Pour 6-ounces low-fat vanilla yogurt over 1 cup strawberries.  Dinner  \u2022 Turkey Burger and Salad  Place one 3-ounce cooked turkey burger (start with 4 ounces raw) on 1 whole-grain bun with tomato, onion, lettuce, and ketchup and mustard to taste. Toss together 4 cups mixed greens and 2 cups chopped veggies of your choice. Serve half the salad tonight with 1 tablespoon dressing of your choice and save half for Friday dinner. For dessert, have 120 calories of ice cream, such as a Starbucks Mocha Frappuccino bar or 1/2 cup reduced-fat ice cream. Daily calorie total: 1,476 Fat: 37 g Percent of daily calories from fat: 23% Saturated fat: 12.5 g Percent of daily calories from saturated fat: 8% Carbohydrate: 241 g Percent of daily calories from carbohydrates: 59% Fiber: 33 g Protein: 66 g Percent of daily calories from protein: 18% Cholesterol: 94 mg Calcium: 1,028 mg Sodium: 1,326 mg Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu:  Breakfast  \u2022 Toast with Almond Butter  Have 2 slices whole-wheat toast, each spread with 2 teaspoons almond butter and 1/2 tablespoon honey. (If you have peanut butter in the house, it&amp;#039;s okay to use it instead of almond butter.) Serve with a small glass (1 cup) fat-free milk and 1 apple.  Lunch  \u2022 Spinach Salad with Egg, Orange, and Pecans  Toss together 3 cups spinach, 1 small sliced orange (or 1 tangerine), 1 to 2 tablespoons chopped red onion, and 1 tablespoon dressing of your choice (or make your own with 2 teaspoons olive oil, a spritz of lemon juice, and 2 teaspoons orange juice). Top with 2 hard-boiled eggs, cut in half, and 1 tablespoon toasted pecans (or any other type of nut). Serve with 50 to 60 calories of whole-grain crackers, such as Ak-Mak or Ry Crisp (check labels to determine 50-60 calories&amp;#039; worth).  Dinner  \u2022 Pizza, Beer, and Salad  Have 2 slices medium, 12-inch-diameter pizza topped with veggies (try Domino&amp;#039;s hand-tossed, or about 375 calories worth of frozen pizza \u2014 check label for correct portion). Serve with the rest of Thursday&amp;#039;s salad () tossed with 2 teaspoons dressing of your choice. Have one 12-ounce light beer. Daily calorie total: 1,511 Fat: 63 g Percent of daily calories from fat: 38% Saturated fat: 13 g Percent of daily calories from saturated fat: 8% Carbohydrate: 175 g Percent of daily calories from carbohydrates: 47% Fiber: 22 Protein: 56 Percent of daily calories from protein: 15% Cholesterol: 452 mg Calcium: 892 Sodium: 1,600 Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 Egg Burrito  Scramble 2 eggs with about 2 tablespoons salsa. Roll into a warmed, 8-inch whole-wheat tortilla (check label for about 100 to 120 calories per tortilla, such as Cedar Lane). OR substitute Amy&amp;#039;s Breakfast Burrito. Serve with caf\u00E9 au lait (1 cup brewed coffee, regular or decaf, mixed with 1 cup fat-free hot milk). Have 1 slice of cantaloupe (one quarter of a medium melon).  Lunch  \u2022 Veggie Cheeseburger  Prepare one 110- to 120-calorie soy-based vegetable burger according to package directions. (Try Boca All-American Flame Grilled or Gardenburger Flame Grilled.) Melt 1 ounce (1 slice) of reduced-fat cheese such as Cabot 50% Cheddar or Kraft 2% Singles on patty during last stages of cooking. Place on a whole-wheat bun with tomato, onion, lettuce, and mustard and ketchup to taste. Serve with 1 cup of baby carrots and any leftover tomato. At Burger King: Have the BK Veggie Burger, no mayo.  Dinner  \u2022 Dinner at the Mall  NOTE: If your mall doesn&amp;#039;t have either of these chains, get something similar. At Panda Express: Have a cup of either Black Pepper Chicken, Chicken with Mushrooms, Chicken or Beef or Tofu with String Beans, or Beef with Broccoli and a cup of mixed vegetables. Have a tennis-ball-size portion of rice. At Au Bon Pain: Have the Charbroiled Salmon Fillet and Yellow Peppers salad or the Mediterranean Chicken Salad with one third of a portion of light honey-mustard or half a portion of Balsamic Vinaigrette dressing. Serve with 1 slice of French bread.  For dessert, have a small size of soft-serve frozen yogurt or light ice cream, about 3/4 cup (such as the &amp;quot;Junior Cup&amp;quot; at TCBY). If they have nutrition info, figure out 150 calories&amp;#039; worth. Daily calorie total: 1,549 Fat: 43 g Percent of daily calories from fat: 25% Saturated fat: 14.8 g Percent of daily calories from saturated fat: 9% Carbohydrate: 183 g Percent of daily calories from carbohydrates: 51% Fiber: 23 g Protein: 92 g Percent of daily calories from protein: 24% Cholesterol: 491 mg Calcium: 1,953 mg Sodium: 2,663 mg Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 Bagel, Cream Cheese, and Lox  Have 1 small-to-medium bagel, preferably whole-wheat or oat-bran (try Lender Honey Wheat, 2.85 ounce, 220 calories) spread with 3 tablespoons reduced-fat cream cheese and 2 ounces lox (smoked salmon). Serve with 1/2 cup blueberries and a small glass (1 cup) of fat-free milk.  Lunch  \u2022 Bean Soup with Spinach  Have 1 1/2 cups lentil, black bean, or other bean soup. If making it at home, simmer 1 1/2 cups of spinach into soup. If eating out, order with a side salad (preferably spinach) with 2 teaspoons fat-free dressing. Have 90 to 100 calories of whole-grain crackers (such as Ak-Mak or Wasa).  Snack  \u2022 Flavored Latte  Have a 12-ounce fat-free-milk latte with 2 pumps flavored syrup.  Dinner  \u2022 Turkey Roll-Up  Spread 1 warmed, whole-wheat tortilla (check labels for about 120 calories) with 2 tablespoons reduced-fat cream cheese, 2 slices (2 ounces) turkey breast, 1 slice reduced-fat cheese (try Kraft 2% Singles or Cabot 50% cheddar), shredded lettuce, watercress or arugula, and salsa to taste. Roll and serve. Have with 1 cup baby carrots At Subway: Order the Chicken Bacon Ranch Wrap without the ranch dressing or the bacon. Have it with Fat-Free Honey Mustard dressing and stuff with lettuce, tomato, and green pepper. Bring your own baby carrots.  Snack  \u2022 Carb-Lovers&amp;#039; Snack  Have a third of a bag of &amp;quot;light&amp;quot; reduced-fat microwave popcorn with 9 baked tortilla chips. Daily calorie total: 1,522 Fat: 30 g Percent of daily calories from fat: 18% Saturated fat: 12.6 g Percent of daily calories from saturated fat: 7% Carbohydrate: 221 g Percent of daily calories from carbohydrates: 57% Fiber: 34 g Protein: 95 g Percent of daily calories from protein: 25% Cholesterol: 107 mg Calcium: 1,216 mg Sodium: 4,103 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/a16019/on-the-go-mpw3/>