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" Welcome to Week 4 of the On-the-Go Meal Plan!  If you want to repeat a favorite meal from   Week 1 Week 2 Week 3  please feel free. Monday&amp;#039;s Menu  Breakfast  \u2022 Raisin Bran  Have 1 cup Raisin Bran with 1 cup fat-free milk and 1/2 cup blueberries. Top with 2 tablespoons walnuts or other nuts.  Lunch  \u2022 Banana and Almond Butter Sandwich  Between 2 slices whole-wheat bread, spread 2 tablespoons almond butter. (If you don&amp;#039;t have almond butter, peanut butter is fine.) Fill with 1 sliced banana and 1 teaspoon honey. Serve with a small glass (1 cup) of fat-free milk.  Dinner  \u2022 GH Exclusive Recipe: Chicken Chili with Green Salsa  Recipes makes 4 servings. Have 1 serving now; save at least 1 serving for Tuesday. (Freeze the rest for later or share with a family member.) Finish meal with 1 ripe mango (or 1/2 cantaloupe). Daily calorie total: 1,517 Fat: 36 g Percent of daily calories from fat: 21% Saturated fat: 4.6 mg Percent of daily calories from saturated fat: 3% Carbohydrate: 241 g Percent of daily calories from carbohydrates: 58% Fiber: 38 g Protein: 81 g Percent of daily calories from protein: 21% Cholesterol: 59 mg Calcium: 1,053 mg Sodium: 1,729 mg Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu:  Breakfast  \u2022 Yogurt, Fruit, and Nuts  Into 1 cup of plain, low-fat yogurt, stir 1 1/2 teaspoons honey, 3 chopped apricot halves, and 2 tablespoons walnuts or other nut of your choice. Have 1 slice of whole-wheat toast with 1 teaspoon butter or trans-fat-free margarine.  Lunch  \u2022 Spinach Salad with Egg and Bacon  Combine 3 cups spinach leaves, 1/2 cup tomato, 2 hard-boiled eggs, 1 strip bacon (crumbled), 1 tablespoon ranch dressing or other dressing of your choice. Serve with 70 to 80 calories of whole-grain crackers (such as 3 Ak-Mak crackers).  Snack  \u2022 Turkey Roll-Up  Have 1 ounce turkey breast rolled around a celery stick.  Dinner  \u2022 Chicken Chili, Zucchini, and Chips  Have Monday&amp;#039;s leftover Chicken Chili (about one fourth of the recipe; ). Simmer with 1 cup sliced zucchini and serve with 110 calories of baked tortilla chips (try 18 Guiltless Gourmet chips). Finish with 3 mini Reese&amp;#039;s peanut butter cups (about 7 grams each). Daily calorie total: 1,506 Fat: 53 g Percent of daily calories from fat: 32% Saturated fat: 14.8 Percent of daily calories from saturated fat: 9% Carbohydrate: 171 g Percent of daily calories from carbohydrates: 43% Fiber: 30 g Protein: 96 g Percent of daily calories from protein: 25% Cholesterol: 522 mg Calcium: 999 mg Sodium: 2,172 mg Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu:  Breakfast  \u2022 Oats and Milk  Have 1 packet Quaker Nutrition for Women (instant oatmeal), any flavor, with 1 cup fat-free milk, 1 cup strawberries (raw or unsweetened frozen and thawed), and 2 tablespoons nuts of your choice.  Lunch  \u2022 Turkey and Watercress Sandwich  Spread 2 slices of whole-wheat bread with a total of 1 tablespoon reduced-fat mayonnaise and mustard to taste. Fill with 2 ounces turkey breast and 1/4 cup watercress. Toss together 1 (additional) cup watercress with 1 teaspoon dressing of your choice. Have 1 orange.   Snack  \u2022 Cheese Roll-Up  Have 1 slice (1 ounce) reduced-calorie cheese (such as Cabot 50% cheddar or Kraft Singles) wrapped around a celery stick.  Dinner  \u2022 Chinese Take-Out  Order chicken (or tofu) with mixed vegetables, or chicken (or tofu) with broccoli. Get a large size and save some for Thursday dinner. Have 1 1/2 cups of the entr\u00E9e with 1 cup rice (get brown rice if they have it). Have one 120- to 130-calorie ice cream for dessert (try a Skinny Cow Ice Cream sandwich). Daily calorie total: 1,437 Fat: 41 g Percent of daily calories from fat: 26% Saturated fat: 9.7 g Percent of daily calories from saturated fat: 6% Carbohydrate: 192 g Percent of daily calories from carbohydrates: 51% Fiber: 21 g Protein: 83 g Percent of daily calories from protein: 23% Cholesterol: 112 mg Calcium: 1,425 mg Sodium: 3,992 mg Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu:  Breakfast  \u2022 Eggs and Toast  Scramble 2 medium eggs in 1 teaspoon oil or trans-fat-free margarine. Serve with 1 English muffin, preferably whole wheat or oat bran, and 1 cup fruit salad (or, if you&amp;#039;re at a hotel, any available fruit). At McDonald&amp;#039;s: Have one order of scrambled eggs with 1 English muffin and 1 small (12-ounce) orange juice. Drink just half the juice.  Lunch  \u2022 Quick Tuna and Bean Salad  Open up 1 small (3-ounce) can water-packed tuna. Drain and mix with 1/2 cup canned garbanzo or white (cannelloni) beans, rinsed and drained. Mix with 1 cup chopped vegetables of your choice, such as tomatoes, red or green pepper, watercress. Toss with 1 teaspoon olive oil and fresh lemon juice to taste. Serve with 70 to 80 calories of whole-grain crackers (e.g., 3 Ak-Mak crackers).  Snack  \u2022 Milk and Cookies  Have 1 cup fat-free milk (plain or in a coffee drink) with 140 calories&amp;#039; worth of cookies. Check label for calories -- you can have 2 Pepperidge Farm Double Chocolate Milanos, 2 Newman&amp;#039;s Own Organics Newman-O&amp;#039;s, or 5 Mi-Del Ginger Snaps.  Dinner  \u2022 Leftover Chinese   Have the rest of the take-out from Wednesday night: 1 1/2 cups stir-fry with a cup of rice (). Daily calorie total: 1,454 Fat: 42 g Percent of daily calories from fat: 26% Saturated fat: 10.9 Percent of daily calories from saturated fat: 7% Carbohydrate: 183 Percent of daily calories from carbohydrates: 49% Fiber: 22 g Protein: 90 g Percent of daily calories from protein: 25% Cholesterol: 504 mg Calcium: 565 mg Sodium: 3,039 mg Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu:  Breakfast  \u2022 Raisin Bran and Strawberries  Top 1 cup Raisin bran with 1 cup strawberries and 2 tablespoons walnuts or other nuts of your choice. Serve with a small glass (1 cup) fat-free milk.  Lunch  \u2022 Grilled Cheese and Salad  Have 2 slices whole-wheat bread (if you&amp;#039;re eating out and only white bread is available, that&amp;#039;s okay) with 2 ounces cheese with tomato slices. Put sandwich in toaster oven until cheese melts. Combine 2 cups mixed greens with the rest of the tomato, sliced. Serve with 2 teaspoons dressing of your choice.   Snack  \u2022 Yogurt and Strawberries  Have 6 ounces vanilla yogurt and 4 strawberries.  Dinner  \u2022 Dinner by the Sea (or at your local restaurant!)  Start with shrimp cocktail (5 large shrimp dipped in 2 tablespoons cocktail sauce). Split an order of grilled fish (ask the waiter to go very lightly on the butter sauce). If you order salmon, have 3 ounces (size of a deck of cards). If you order white fish, such as grouper, have 5 ounces. Have the steamed vegetables of the day (about 1 cup), 1 dinner roll, and 4 ounces of wine. Daily calorie total: 1,498 Fat: 48 g Percent of daily calories from fat: 29% Saturated fat: 18.5 Percent of daily calories from saturated fat: 11% Carbohydrate: 173 g Percent of daily calories from carbohydrates: 47% Fiber: 25 Protein: 90 Percent of daily calories from protein: 24% Cholesterol: 199 mg Calcium: 1,420 mg Sodium: 1,879 mg Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 Smoothie  Banana-strawberry smoothie: Combine and blend 8 ounces plain low-fat yogurt, 1 cup fat-free milk, 1 banana, 1 cup strawberries, 2 teaspoons honey, 2 ice cubes. Serve with 2 tablespoons nuts of your choice. At Jamba Juice: Have the 16-ounce Protein Berry Pizzazz, with 2 1/2 tablespoons nuts.  Lunch  \u2022 Grilled Chicken Sandwich  Place a 3-ounce grilled chicken breast (start with 4 ounces raw) on a whole-wheat bun with tomato, lettuce, onion, and 2 teaspoons reduced-fat mayonnaise. Have 1 apple or other fruit for dessert. At Wendy&amp;#039;s: Ultimate Chicken Grill Sandwich At McDonald&amp;#039;s: Chicken McGrill, no mayonnaise (mustard and ketchup are fine) At Burger King: Have any of the Chicken Baguettes (leave about one fourth of the bread)  Dinner  \u2022 Pizza and Salad  Have 2 slices vegetable pizza, (try Domino&amp;#039;s hand-tossed, or 375 calories&amp;#039; worth of frozen pizza). Save 2 slices for Sunday lunch. Combine 4 cups mixed greens with 2 cups chopped veggies of your choice such as mushrooms, cucumbers, and cauliflower. Have half the salad with 2 teaspoons dressing and save the other half for Sunday. Daily calorie total: 1,453 Fat: 36 g Percent of daily calories from fat: 24% Saturated fat: 10.6 Percent of daily calories from saturated fat: 7% Carbohydrate: 209 g Percent of daily calories from carbohydrates: 54% Fiber: 22 g Protein: 86 g Percent of daily calories from protein: 24% Cholesterol: 160 mg Calcium: 815 mg Sodium: 2,328 mg Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 Oats and Fruit  Have 1 packet Quaker Nutrition for Women (instant oatmeal), any flavor, with 1 cup fat-free milk, 1/2 cup blueberries (raw or unsweetened frozen and thawed), and 2 tablespoons nuts of your choice.  Snack  \u2022 Tangerine  Have 1 tangerine.  Lunch  \u2022 Pizza and Salad  Have 2 slices leftover vegetable pizza with the rest of Saturday night&amp;#039;s salad and 2 teaspoons dressing of your choice ().  Treat: 230-calorie treat of your choice. For instance: 3/4 cup regular ice cream (e.g., Breyers chocolate) or 1 Good Humor Toasted Almond Bar or 1.5 ounces potato chips or other chips.  Dinner  \u2022 Chicken, Cauliflower, and Sweet Potato  Carryout rotisserie chicken: Have 1 leg or 1 chicken breast. (For example, at Boston Market get either &amp;quot;1/4 white meat chicken&amp;quot; or &amp;quot;1/4 dark meat chicken.&amp;quot;) Remove skin from chicken and, for more flavor, rub herbed skin onto skinless meat and then discard the skin. Serve with 1 baked sweet potato and GH exclusive recipe: Roasted Cauliflower with Onions and Rosemary (have about a tenth of the recipe). Daily calorie total: 1,473 Fat: 51 g Percent of daily calories from fat: 31% Saturated fat: 14.3 g Percent of daily calories from saturated fat: 9% Carbohydrate: 195 g Percent of daily calories from carbohydrates: 49% Fiber: 24 g Protein: 74 g Percent of daily calories from protein: 20% Cholesterol: 143 mg Calcium: 1,265 mg Sodium: 2,202 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/a16652/on-the-go-mpw4/>