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" We&amp;#039;ve counted the calories, so you can count on quick, delicious meals and get ready to drop the pounds. Let&amp;#039;s get started! Substitutions  You may switch ingredients in these recipes if they contain foods you dislike \u2014 just be sure you substitute foods with a similar calorie count (USDA National Nutrient Database for Standard Reference). For example, if you don&amp;#039;t like fish, you may substitute the same number of calories&amp;#039; worth of chicken; if you abhor tomatoes, you may substitute green beans. If you prefer peaches on cereal instead of strawberries, peaches are peachy with us.  Drinks  The following calorie-free drinks are allowed anytime: water, flavored seltzer, diet iced tea (lemon wedge is fine), or diet soda.  A Note About Coffee and Tea  Continue with your regular caffeine habit, unless it&amp;#039;s really excessive! Try not to exceed three cups of (regular, caffeinated) coffee or four cups of (regular, caffeinated) tea. Less is even better. You don&amp;#039;t have to limit decaffeinated coffee or tea. Keep in mind that each teaspoon of sugar is 16 calories, and each little prepackaged container of cream is 21 calories. Try switching to 1 percent milk for just 12 calories per fluid ounce (about 2 tablespoons) and limit sugar to about 2 teaspoons daily. Drinks  The following calorie-free drinks are allowed anytime: water, flavored seltzer, diet iced tea (lemon wedge is fine), or diet soda.  A Note About Coffee and Tea  Continue with your regular caffeine habit, unless it&amp;#039;s really excessive! Try not to exceed three cups of (regular, caffeinated) coffee or four cups of (regular, caffeinated) tea. Less is even better. You don&amp;#039;t have to limit decaffeinated coffee or tea. Keep in mind that each teaspoon of sugar is 16 calories, and each little prepackaged container of cream is 21 calories. Try switching to 1 percent milk for just 12 calories per fluid ounce (about 2 tablespoons) and limit sugar to about 2 teaspoons daily. Monday&amp;#039;s Menu: Breakfast   \u2022 GH Exclusive Recipe: Garden-Vegetable Omelet    Lunch   \u2022 Creamy Ricotta Pita with Spinach Salad and Almonds  Fill 1 whole-wheat pita with 1/3 cup ricotta cheese spread (combine 15.5 ounces low-fat ricotta cheese with 3 tablespoons peanut butter and 2 tablespoons honey. Keep in covered container in the refrigerator for up to 7 days). Serve with 2 cups prewashed baby spinach salad and 1/2 thinly sliced cucumber topped with 2 tablespoons fat-free ranch dressing and 1 tablespoon sliced almonds. Snack   \u2022 Nutri-Grain Bar and Nuts  1 Kellogg&amp;#039;s Nutri-Grain bar with 10 peanuts Dinner   \u2022 Faux Fried Chicken  Marinate one 4-ounce (about the size of a bar of soap) skinless, boneless chicken breast in 1/2 cup buttermilk for at least 1 hour in the refrigerator. (To make buttermilk, combine 1/2 cup fat-free milk with 1 tablespoon lemon juice.) Mix 1/8 cup dried potato flakes with 2 tablespoons all purpose flour and 1/4 teaspoon each ground black pepper and salt, and dredge chicken in mixture to coat (discard remaining marinade). Spray a nonstick skillet with nonstick spray and preheat over medium heat. Panfry chicken until golden brown and cooked through. Serve with 1/2 large baked potato topped with 2 teaspoons trans-fat-free margarine and 1 tablespoon fat-free sour cream, and 2 cups romaine lettuce topped with 2 tablespoons lemon juice, 1 tablespoon balsamic vinegar, and 1 teaspoon olive oil. (Save rest of potato for lunch Tuesday.) For dessert, have 1 single-serve convenience-size container of unsweetened applesauce topped with a dash of nutmeg and cinnamon, if desired. Daily calories: 1,498 Fat: 48.9 g Percent of daily calories from fat: 28.9% Saturated fat: 12.9 g Percent of daily calories from saturated fat: 7% Carbohydrates: 185 g Percent of daily calories from carbohydrates: 48.4% Fiber: 26.6 g Protein: 86.7 g Percent of daily calories from protein: 22.7% Cholesterol: 501 mg Calcium: 1,487 mg Sodium: 2,069 mg Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu:  Breakfast  \u2022 Cheesy Toast  In a toaster oven, heat 1 slice whole-wheat bread topped with 1/4 cup reduced-fat shredded mozzarella cheese until cheese is slightly melted. Serve with 1/2 grapefruit and a small glass (1 cup) fat-free milk. (Save rest of grapefruit for the afternoon snack.)  Lunch  \u2022 Baked Potato and Chili  Take 1/2 baked potato from Monday&amp;#039;s dinner and top with half of one 15.5-ounce can vegetarian chili (we suggest Amy&amp;#039;s brand). Top chili with 1/4 cup reduced-fat shredded mozzarella cheese. Serve with 1 1/2 cups broccoli flowerets topped with 1 teaspoon trans-fat-free margarine.   Snack  \u2022 Crackers and Ricotta Spread  Scoop 1/3 cup ricotta cheese spread ( --&amp;amp;gt; --&amp;amp;gt;) with 2 Wasa crispbread crackers. Serve with remaining 1/2 grapefruit from breakfast.  Dinner   \u2022 Salmon and Cucumber Pasta Salad  Toss 1 cup cooked whole-wheat pasta with 2 tablespoons light sour cream, 1 tablespoon light mayonnaise, and the juice from 1 lime (about 1 1/2 tablespoons). Add 1/2 chopped cucumber and 4 ounces flaked salmon. Serve with 1 sliced Granny Smith apple. Daily calories: 1,484 Fat: 37.7 g Percent of daily calories from fat: 21.9% Saturated fat: 11.9 g Percent of daily calories from saturated fat: 7% Carbohydrates: 197.5 g Percent of daily calories from carbohydrates: 51% Fiber: 38 g Protein: 104.9 g Percent of daily calories from protein: 22.7% Cholesterol: 134.8 mg Calcium: 1,559 mg Sodium: 1,564 mg Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu:  Breakfast  \u2022 Strawberry Waffle  Toast 1 whole-grain waffle and top with 1 tablespoon trans-fat-free margarine and 1/2 cup thawed frozen berries. Serve with a small glass (1 cup) fat-free milk. (To thaw berries, defrost in microwave to desired temperature.)  Lunch  \u2022 Beef Entr\u00E9e  Microwave a beef-based frozen entr\u00E9e such as Smart Ones Swedish Meatballs (look for 280-300 calories, 5-9 grams of fat). Add 1 cup French-cut green beans topped with 1 tablespoon slivered almonds.  Snack  \u2022 Soy Nuts  1/4 cup soy nuts. Serve with a small glass (1 cup) fat-free milk.  Dinner  \u2022 Ravioli and Garlic Spinach  Heat a 10-ounce box of frozen cut-leaf spinach in microwave. Squeeze out excess water. Mix spinach with 1/4 teaspoon salt, 1/2 teaspoon ground black pepper, 2 teaspoons minced garlic clove. Serve half with refrigerated low-fat ravioli, such as Contadina Light Cheese Ravioli (reserve rest of spinach for lunch Thursday). Prepare ravioli according to package directions; serve 3/4 cup cooked ravioli (reserve remaining ravioli for lunch Friday) topped with 1/3 cup spaghetti sauce. For dessert, have 1/2 sliced banana topped with 1 tablespoon warmed Hershey&amp;#039;s syrup and 1 tablespoon slivered almonds. Daily calories: 1,550 Fat: 60 g Percent of daily calories from fat: 33.5% Saturated fat: 13.7 g Percent of daily calories from saturated fat: 7.9% Carbohydrates: 190.3 g Percent of daily calories from carbohydrates: 47.2% Fiber: 30.9 g Protein: 77.9 g Percent of daily calories from protein: 19.3% Cholesterol: 114.9 mg Calcium: 1,110.5 mg Sodium: 1,978 mg Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu  Breakfast  \u2022 English Muffin with Ricotta Cheese Spread and Grapes  Toast 1 whole-wheat English muffin and top with 1/3 cup ricotta cheese spread ( --&amp;amp;gt; --&amp;amp;gt;). Serve with a small glass (1 cup) fat-free milk and 17 green or red grapes.  Lunch   \u2022 Veggie Burger and Spinach  Heat 1 veggie burger in microwave. Toast whole-wheat hamburger roll, top with 2 tablespoons ketchup (if desired), 3 leaves romaine lettuce, and 2 large slices tomato. Serve with remaining spinach from Wednesday&amp;#039;s dinner and 1 cup cantaloupe cubes.   Snack  \u2022 Banana Soy Smoothie  In a blender (or with a hand blender), combine until smooth: 4 ounces low-fat firm silken tofu (such as Mori-Nu) cut into small pieces and 1 ripe banana, 1/2 teaspoon pure vanilla extract, and a small glass (1 cup) fat-free milk. Blend in 1 to 2 ice cubes.  Dinner  \u2022 Roasted Chicken with Wild Rice and Corn  Prepare 2/3 cup cooked wild rice. Serve with 3 ounces roasted chicken breast (deck-of-cards size), 1 large fresh ear of corn (or two 3-inch cobs of frozen corn heated in microwave or 1/2 cup cooked corn), and 1 cup broccoli flowerets topped with 1 teaspoon trans-fat-free margarine. Serve with 1 cup fat-free milk. Daily calories: 1,489 Fat: 21.6 g Percent of daily calories from fat: 12.4% Saturated fat: 5.7 g Percent of daily calories from saturated fat: 3.4% Carbohydrates: 235.1 g Percent of daily calories from carbohydrates: 59.8% Fiber: 29.4 g Protein: 108.5 g Percent of daily calories from protein: 27.6% Cholesterol: 101.4 mg Calcium: 1,867 mg Sodium: 2,279 mg Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu  Breakfast  \u2022 Cereal, Walnuts, and Fruit  Pour 1/2 cup fat-free milk over low-fat whole-grain 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. Serve with 1 orange and a small glass (1/2 cup) fat-free milk.  Lunch   \u2022 Ravioli and Salad  Heat 3/4 cup cooked ravioli from Wednesday and serve with 1/3 cup spaghetti sauce. Serve with 2 cups romaine lettuce and 1/2 chopped red pepper topped with 2 tablespoons fat-free ranch dressing.   Snack  \u2022 English Muffin with Creamy Ricotta Spread  Top 1/2 toasted English muffin with 1/3 cup ricotta cheese spread ( --&amp;amp;gt; --&amp;amp;gt;). Serve with 1 single-serve convenience-size container unsweetened applesauce.  Dinner  \u2022 Romaine Chicken Salad  Toss together 3 cups romaine lettuce, 1/4 cup shredded Parmesan cheese, 1 sliced red or orange pepper, 1/4 cup seasoned croutons, 3 ounces (1/2 cup) roasted chicken strips and 3 tablespoons fat-free ranch dressing. Serve with 1 1/2 cups strawberries drizzled with 1 tablespoon fat-free chocolate syrup.  Daily calories: 1,499 Fat: 35 g Percent of daily calories from fat: 12.4% Saturated fat: 9.7 g Percent of daily calories from saturated fat: 5.8% Carbohydrates: 228.2 g Percent of daily calories from carbohydrates: 57.4% Fiber: 40 g Protein: 90.8 g Percent of daily calories from protein: 22.8% Cholesterol: 151.7 mg Calcium: 1,350 mg Sodium: 2,693 mg Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 Peanut Butter and Jelly Toast  Toast 1 slice whole-grain bread, spread with 1 tablespoon peanut butter and 1 tablespoon jelly. Serve with 1 cup cantaloupe cubes and a small glass (1 cup) fat-free milk.  Lunch  \u2022 Sizzling Edamame Stir-Fry  Heat 2 teaspoons olive oil in skillet over medium heat. Add 1 sliced red or orange pepper and 1 cup frozen broccoli flowerets. Cube one 4-ounce block low-fat firm silken tofu (such as Mori-Nu) and add to skillet with 1/2 cup chickpeas and 1/2 cup frozen shelled edamame beans (sweet green soybeans). Heat through and top with 1 tablespoon light soy sauce. Serve with 17 red or green grapes.  Snack  \u2022 Pria Bar and Peanut Butter  Spread 1 tablespoon peanut butter on a Pria bar (crisp, chewy energy bar).   Dinner  \u2022 Veggie Burger with Cheese and Wild Rice  Heat 1 veggie burger in microwave until nearly cooked. Top with 1/4 cup shredded low-fat mozzarella cheese and cook for another 30-45 seconds in the microwave. Top with 2 tablespoons ketchup and Dijon mustard, if desired. Serve with 2/3 cup cooked wild rice and 1 cup French-cut green beans topped with 1 tablespoon slivered almonds. For dessert, slice a banana and dip into 4 tablespoons of 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). Spear each slice with a toothpick for fun, mess-free dipping. Daily calories: 1,553 Fat: 36.5 g Percent of daily calories from fat: 20% Saturated fat: 8.4 g Percent of daily calories from saturated fat: 4.8% Carbohydrates: 246.7 g Percent of daily calories from carbohydrates: 60% Fiber: 38.7 g Protein: 81.3 g Percent of daily calories from protein: 19.8% Cholesterol: 14.9 mg Calcium: 1,269.8 mg Sodium: 2,594 mg Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 English Muffin with Sweet Sour Cream Spread  Toast 1 whole-wheat English muffin. Top each half with 2 tablespoons sweet sour cream spread (). Serve with 6 dried apricot halves and a small glass (1 cup) fat-free milk.  Lunch  \u2022 Mexican Chicken Pita  Preheat toaster oven to 300 degrees. Combine 3 ounces sliced chicken breast from the deli with 1 tablespoon light mayonnaise, 2 teaspoons Dijon mustard, and 1/2 teaspoon ground black pepper. Stuff mixture into 1 whole-wheat pita and add 5 roasted red peppers (from jar). Top with 1/3 cup salsa. Serve with 17 green or red grapes.  Snack  \u2022 Berry Smoothie  In a blender or using a hand-held blender, combine 8 ounces light yogurt (any flavor) with 1/2 cup thawed frozen berries and 1/2 teaspoon pure vanilla extract.   Dinner  \u2022 Spring Mix Salad  Toss 3 cups spring mix prewashed salad greens, 10 halved grape tomatoes, 1/2 cup chickpeas, 1/4 avocado, 1/4 cup reduced-fat shredded mozzarella cheese, 1/4 cup seasoned croutons, and 3 tablespoons fat-free ranch dressing. Serve with 1 sliced green apple spread with 1 tablespoon peanut butter. Daily calories: 1,427 Fat: 27.9 g Percent of daily calories from fat: 16.6% Saturated fat: 5.4 g Percent of daily calories from saturated fat: 3.4% Carbohydrates: 242.2 g Percent of daily calories from carbohydrates: 64.3% Fiber: 37.2 g Protein: 67.4 g Percent of daily calories from protein: 18.1% Cholesterol: 46.9 mg Calcium: 969.7 mg Sodium: 3,100 mg Still hungry? Check out these low-cal snacks! Next: On to Week 2! From RealAge.com: Eat these to keep your eyes healthy "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a16610/eat-lose-weight-mpw1/>