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" Welcome to Week 2 of the GH Mediterranean 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 Pancakes and Creamy Ricotta  Have 1 serving of the fluffy pancakes from last Monday&amp;#039;s breakfast. Layer pancakes and spread 1/3 cup fat-free ricotta cheese mixed with 1 tablespoon light maple syrup between pancakes. Pour 2 tablespoons light maple syrup over the pancakes once layering is complete. Serve with 1 small orange and 1 cup fat-free milk. Lunch  \u2022 Black Bean, Corn, and Tomato Salsa Salad  Combine 3/4 cup canned black beans (rinse in colander to remove sodium) with 1 diced red tomato and 1 cooked ear of corn \u2014 scrape the corn from the cob into the mixture. Season with 1/2 teaspoon dried basil, a shake of ground black pepper, 2 tablespoons balsamic vinegar, and 1 teaspoon of olive oil. Mix thoroughly and serve over 2 cups romaine lettuce. Top mixture with 1/3 cup shredded 33% reduced-fat mozzarella cheese. Serve with 1 1/2 cups raspberries.  Snack  \u2022 Nutty Yogurt  Serve 6 ounces light yogurt, any flavor, topped with 3 tablespoons chopped walnuts and 1/2 cup blueberries.  Dinner  \u2022 Grilled Chicken with Greek Salad  Marinate a 3-ounce chicken breast in 3 tablespoons fat-free Italian dressing at least 30 minutes (can also marinate the chicken overnight). Spray 9 small new potatoes with olive oil or butter-flavored cooking spray and sprinkle with a dash of ground black pepper. Grill the chicken and potatoes. Serve 5 potatoes now and save 4 for Tuesday&amp;#039;s lunch. Serve with 1 1/2 cups romaine lettuce topped with 1 tablespoon sliced black olives, 1/2 ounce crumbled reduced-fat feta cheese, and dressing: Whisk together 2 teaspoons olive oil, 1/2 teaspoon dried basil, 1 tablespoon lemon juice, 1 minced garlic clove, and a few shakes of ground black pepper.  Daily calorie total: 1,485 Fat: 39 g Percent of daily calories from fat: 23% Saturated fat: 8.5 g Percent of daily calories from saturated fat: 5% Carbohydrate: 200 g Percent of daily calories from carbohydrates: 53% Fiber: 43 g Protein: 93 g Percent of daily calories from protein: 24% Cholesterol: 80 mg Calcium: 1,581 mg Sodium: 2,539 mg Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu: Breakfast  \u2022 Western-Style Scrambled Eggs and Wheat Toast   Scramble 1 egg plus 2 egg whites (or 1/4 cup egg substitute) with 1/2 chopped bell pepper, any color, and 1/4 cup chopped onion. Season with ground black pepper. Serve with 1 slice whole-wheat toast topped with 2 teaspoons trans-fat-free margarine and 1 cup fat-free milk. Lunch  \u2022 Veggie Burger with New Potatoes  Heat 1 veggie burger and 4 small potatoes from Monday&amp;#039;s dinner. Top the veggie burger with 1/4 cup shredded cheese and melt in the toaster oven for 2 minutes at 250 degrees. Add 2 tablespoons ketchup and 2 teaspoons spicy mustard if desired. Serve with 2 cups baby spinach leaves topped with 1/4 cup chopped onion and 1/2 chopped bell pepper.  Snack  \u2022 Raisin Bran, Yogurt, and Pecans  Serve one 6-ounce light yogurt with 1/4 cup raisin bran cereal and 8 pecan halves. Dinner  \u2022 Tomato Couscous with Asparagus and Crumbled Ground Beef   Cook 2 ounces dry couscous according to package directions. (Try Near East Mediterranean curry couscous.) Grill 4 ounces 90%-92% lean ground beef and 10 spears asparagus sprayed with olive oil nonstick cooking spray. Crumble hamburger into cooked couscous, chop asparagus and add to mixture, and top with 3/4 cup spaghetti sauce from jar. Serve with 4 ounces wine. Daily calorie total: 1,530 Fat: 42 g Percent of daily calories from fat: 23% Saturated fat: 11 g Percent of daily calories from saturated fat: 6.5% Carbohydrate: 187 g Percent of daily calories from carbohydrates: 47% Fiber: 33 g Protein: 98 g Percent of daily calories from protein: 25% Cholesterol: 292 mg Calcium: 1,173 mg Sodium: 3,498 mg Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu: Breakfast  \u2022 Energy Bar in the Car  Have 1 Luna bar (any variety) plus 8 pecan halves and 1 fresh plum. Drink 1 cup fat-free milk before you leave the house. Lunch  \u2022 Heat-and-Serve Italian with Tomatoes  Heat 1 Healthy Choice Grilled Basil Chicken (or Fettuccini Alfredo or Spaghetti with Meat Sauce). Serve with 15 grape tomatoes. For dessert, have 1 fresh peach dipped in 6 ounces light yogurt, any flavor. Snack  \u2022 Flavored Hummus and Veggies  Bring along 15 baby carrots and 1 cup of string beans to dip in 1/4 cup flavored or plain hummus. Serve with 1/4 cup soy nuts. Dinner  \u2022 Halibut or Snapper on the Grill  Recipe serves 2. Slice 1/2 onion into 1/2-inch circular slices and grill. Fold over aluminum foil several times and fashion into a sturdy 10-inch-diameter bowl with the edges folded up a little to hold the fish and tomatoes. Empty an 8-ounce can diced tomatoes (no salt added) onto the foil bowl. Top the tomatoes with 12 ounces halibut or red snapper. Grill until fish flakes easily with a fork. Serve over 1 cup cooked brown rice (1/2 cup per person). Divide fish and tomatoes and top with grilled onion. For dessert, have a frozen fruit juice bar (limit 90 calories).  Daily calorie total: 1,530 Fat: 39 g Percent of daily calories from fat: 23% Saturated fat: 9.3 g Percent of daily calories from saturated fat: 5.5% Carbohydrate: 191 g Percent of daily calories from carbohydrates: 50% Fiber: 29 g Protein: 102 g Percent of daily calories from protein: 27% Cholesterol: 84 mg Calcium: 1,328 mg Sodium: 1,494 mg Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu: Breakfast  \u2022 Cereal and Cherries  Have 100 calories of your favorite cereal (1 cup plain flake cereal or 1/2 cup of nuts and/or raisins cereal) topped with 1 cup fat-free milk (drink up what&amp;#039;s left in the bowl) and 1/2 cup pitted fresh cherries (about 12). Have 1 stick of string cheese. Lunch  \u2022 Tuna Pasta  Combine 1 cup cooked whole-wheat pasta (any shape) with 3 ounces canned, drained white tuna, 1 1/2 tablespoons light mayonnaise, a sprinkle of ground black pepper, 1/4 cup chopped bell pepper, and 1/4 cup chopped onion. Serve with 1 fresh plum. Snack  \u2022 Peanut Butter Crackers and Milk  Spread 2 Ak-Mak crackers or 1 Wasa crispbread cracker or 4 reduced-fat triscuits with 1 tablespoon peanut butter. Serve with 1 cup fat-free milk.  Dinner  \u2022 Italian Restaurant  Order chicken marsala or chicken piccata (have a bar-of-soap-size piece of chicken) with a house salad topped with 2 teaspoons olive oil and vinegar or 2 tablespoons full-fat dressing. Have with either a side order of pasta (have 1/2 cup pasta with sauce) or 1 slice of Italian bread (palm-size) topped with 1 teaspoon of butter. Share your leftovers with a friend. Enjoy 4 ounces of wine.  Daily calorie total: 1,589 Fat: 53 g Percent of daily calories from fat: 30% Saturated fat: 15g Percent of daily calories from saturated fat: 8.4% Carbohydrate: 171 g Percent of daily calories from carbohydrates: 43% Fiber: 20 g Protein: 92 g Percent of daily calories from protein: 23% Cholesterol: 152 mg Calcium: 1,022 mg Sodium: 2,275 mg Still hungry? Check out these low-cal snacks!. Friday&amp;#039;s Menu: Breakfast  \u2022 Smoothie  At Jamba Juice, order a 16-ounce Enlightened Smoothie. Can&amp;#039;t find a Jamba Juice near you? Whip together 1 cup fat-free milk, 1/2 teaspoon vanilla, and 1 cup raspberries or strawberries. Serve with 1 stick of string cheese. Lunch  \u2022 Breakfast for Lunch  At your favorite diner or family-style restaurant, order French toast. Ask for your order to be made with 2 slices of whole-wheat bread and ask for it to be topped with confectioner&amp;#039;s sugar (use 2 tablespoons if shaking it on yourself). Get a side order of fruit salad (1 cup or the size of a baseball).  Snack  \u2022 Sour Cream and Chives Spread with Vegetables  Combine 1/2 cup fat-free sour cream with 1 tablespoon dried chives and 1 minced garlic clove. Dip 1 sliced bell pepper, any color, and half a sliced zucchini in the creamy spread. Dinner  \u2022 Spinach Feta Flatbread  Open one 6 1/2-inch whole-wheat pita bread, layer with 2 tablespoons reduced-fat feta cheese, 3/4 cup baby spinach leaves, 1 chopped scallion, 1/2 teaspoon lemon juice, and a sprinkle of ground black pepper. Spray a nonstick skillet with cooking spray and grill each side of the pita for 2 minutes. Serve with 2 cups spinach leaves topped with 1/8 cup chopped red onion, 1/4 cup diced zucchini, 2 tablespoons full-fat dressing, and 2 tablespoons toasted pine nuts. For dessert, have 1 frozen milk Popsicle (8 ounces fat-free milk mixed with 2 teaspoons chocolate syrup or 1 tablespoon strawberry drink mix, then frozen).  Daily calorie total: 1,434 Fat: 42 g Percent of daily calories from fat: 25% Saturated fat: 11 g Percent of daily calories from saturated fat: 7% Carbohydrate: 209 g Percent of daily calories from carbohydrates: 56% Fiber: 34 g Protein: 69 g Percent of daily calories from protein: 19% Cholesterol: 242 mg Calcium: 1,516 mg Sodium: 1,892 mg Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu: Breakfast  \u2022 Fluffy Pancakes  Reheat a serving of fluffy pancakes from Monday of Week 1. Top with 1/3 cup fat-free sour cream mixed with 1 tablespoon light maple syrup and 1 cup fresh raspberries. Serve with 1 cup fat-free milk. Lunch  \u2022 Scrambled Eggs with Feta Cheese  Scramble 1 whole egg with 2 egg whites or 1/4 cup egg substitute, mixed with a sprinkle of ground black pepper and 2 tablespoons fat-free milk. Spray a skillet with nonstick spray, pour in scrambled eggs, and top with 2 tablespoons reduced-fat feta cheese. Serve with a 2-ounce whole-wheat bagel, topped with 1 tablespoon light trans-fat-free margarine, and 1 cup spinach greens with a splash of balsamic vinegar. Snack  \u2022 Apple and Peanut Butter  Spread 1 tablespoon peanut butter on 1 sliced apple. Serve with 1 cup fat-free milk mixed with 2 teaspoons chocolate syrup or 1 tablespoon strawberry drink mix. Dinner  \u2022 Scallops and Orzo  Make 2/3 cup cooked orzo. Slice 1/2 red onion and 1/2 eggplant. (Save the remainder for Sunday dinner.) Prepare a marinade of 1/4 cup Tuscan-style or Italian salad dressing whisked together with 1/2 cup apple juice. Marinate 16 scallops in half the marinade for 30 minutes (put the other half of the marinade aside), then discard that marinade. Cook vegetables on the grill, basting with some of the remaining marinade. Cook scallops on the grill for 2 minutes on each side, then brush with remaining marinade to finish cooking. Top orzo with scallops and grilled vegetables. Serve with 4 ounces wine.  Daily calorie total: 1,462 Fat: 33 g Percent of daily calories from fat: 21% Saturated fat: 5 g Percent of daily calories from saturated fat: 3% Carbohydrate: 180 g Percent of daily calories from carbohydrates: 50% Fiber: 24 g Protein: 87 g Percent of daily calories from protein: 21% Cholesterol: 327 mg Calcium: 926 mg Sodium: 2,374 mg Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu: Breakfast  \u2022 Ricotta Cheese and Blueberry Mixture  Toast half a 6 1/2-inch whole-wheat pita. (Save other half for dinner.) Break into small pieces or cut into triangles for dipping. Mix 1/2 cup fat-free ricotta cheese with 1 tablespoon honey and 3/4 cup fresh blueberries. Scoop mixture with toasted pita. Serve with 1 cup fat-free milk. Lunch  \u2022 Sub Shop Lunch  Get the meal deal at Subway, choosing a 6-inch sub on honey wheat or wheat bread. Select from ham, turkey, chicken breast, or roast beef (leave off the cheese!) and top with spicy mustard and/or 1 tablespoon light mayonnaise. Load up on the vegetables, such as green pepper, tomato, cucumber, lettuce, and onion. Add any variety of baked chips (baked Lay&amp;#039;s potato chips or baked Lay&amp;#039;s barbecue potato chips) and a diet soda.  Snack  \u2022 Fruits and Vegetables with Sweet Sour Cream Spread  Mix 1/2 cup fat-free sour cream with 1 to 2 packets of Equal or Sweet &amp;#039;N Low and 1/4 teaspoon vanilla extract. Have with 1 1/2 cups sliced fresh strawberries and 15 grape tomatoes.  Dinner  \u2022 Roasted Mediterranean-Style Vegetables  Serves 2. Slice 1 zucchini, 2 peppers (any color), and the remaining vegetables from Saturday&amp;#039;s dinner (1/2 eggplant and 1/2 red onion). Drizzle the vegetables with 1 tablespoon olive oil, 1 to 2 teaspoons dried oregano, 1/2 teaspoon salt, and a shake of ground black pepper. Wrap completely in foil to form a parcel and roast on the grill for 10 minutes on each side. Serve with remaining half of whole-wheat pita bread from breakfast, toasted for 1 to 2 minutes on the grill. Spread pita with 2 tablespoons hummus.  Daily calorie total: 1,572 Fat: 34 g Percent of daily calories from fat: 19% Saturated fat: 6 g Percent of daily calories from saturated fat: 3.4% Carbohydrate: 258 g Percent of daily calories from carbohydrates: 63% Fiber: 42 g Protein: 73 g Percent of daily calories from protein: 18% Cholesterol: 36 mg Calcium: 1,301 mg Sodium: 2,829 mg Still hungry? Check out these low-cal snacks! Next: On to Week 3! "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a16529/mediterranean-mpw2/>