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" Welcome to Week 3 of the Holiday Meal Plan. If you want to repeat a favorite meal from  Week 1   or  Week 2  please feel free. Monday&amp;#039;s Menu:  Breakfast  \u2022 Almond Apple Sandwich  Open and toast half a 6 1/2-inch whole-wheat pita. Spread with 1 tablespoon almond butter and top with 1 thinly sliced green apple; fold over to eat. Serve with 1 cup fat-free milk. Save rest of pita for tomorrow&amp;#039;s breakfast.  Lunch  \u2022 Fast Food Salad At Burger King, order the Fire-Grilled Shrimp Garden Salad and top with garlic Parmesan toast and sweet onion vinegar dressing. Or at McDonald&amp;#039;s, order the Fiesta Salad with Salsa (no dressing is needed with this flavorful salad). Or at Wendy&amp;#039;s, order the Mandarin Chicken Salad topped with low-fat honey mustard dressing.  Snack  \u2022 Acorn Squash with White Beans and Sage  Have 1 serving from last Saturday&amp;#039;s dinner. Serve with 1 cup fat-free milk.   Dinner  \u2022 Angel Hair Pasta and Chicken  Prepare 1/2 cup (cooked) angel hair pasta. Preheat a skillet coated with nonstick spray over medium heat. Slice 3 ounces chicken breast and combine with 1/4 cup low-fat cream of mushroom soup, such as Campbell&amp;#039;s Healthy Request, and 2 tablespoons cooking wine in skillet. Saut\u00E9 chicken until nearly done and top with 1 cup cooked frozen cut-leaf spinach. For dessert, have 1 serving (1/12 of a whole cake) of angel food cake topped with 2 tablespoons light Cool Whip. Daily calorie total: 1,546 Fat: 42 g Percent of daily calories from fat: 25% Saturated fat: 14g Percent of daily calories from saturated fat: 8% Carbohydrate: 196 g Percent of daily calories from carbohydrates: 52% Fiber: 30 g Protein: 90 g Percent of daily calories from protein: 24% Cholesterol: 150 mg Calcium: 829 mg Sodium: 2,999 mg  Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu:  Breakfast  \u2022 Cheese and Tomato Melt  Top remaining half of the whole-wheat pita from with 3 slices tomato and 1 slice 50% reduced-fat cheese such as Jarlsberg Lite Swiss Cheese or Alpine Lace cheese. Heat in the toaster oven at 250\u00B0F until cheese begins to melt. Serve with 1 cup fat-free milk and 1 orange.  Lunch  \u2022 Veggie Cheeseburger  Microwave 1 veggie burger for 1 minute on high. Top with 1/4 cup reduced-fat shredded cheddar cheese. Heat the veggie burger for another minute in the microwave to melt the cheese. Serve on a toasted whole-grain bun spread with mustard, 2 tablespoons ketchup, and 3/4 cup baby spinach greens. Serve with 1 cup grapes.   Snack  \u2022 Applesauce Yogurt Spread and Celery  Make a spread with 4 ounces low-fat yogurt, 1/2 cup unsweetened applesauce, and 1 teaspoon sugar. Dip 3 stalks celery in the spread.  Dinner  \u2022 Chicken Thigh and Baked Beans  Bake one 3-ounce chicken thigh (remove the skin before eating). In the microwave, heat 1 cup canned vegetarian beans mixed with 1 tablespoon barbecue sauce and 1 teaspoon Dijon mustard for about 45 seconds on High. Heat a small skillet with about 1 inch water to boiling. Add 10 baby carrots and cook until they just begin to soften. Pour off water and add 1 tablespoon orange juice and 1 tablespoon light, trans-fat-free margarine to the cooked carrots and serve immediately. Serve with half a slice of pecan pie (1/16 of a 9-inch pie).  Daily calorie total: 1,454 Fat: 36 g Percent of daily calories from fat: 21% Saturated fat: 12 g Percent of daily calories from saturated fat: 7% Carbohydrate: 218 g Percent of daily calories from carbohydrates: 57% Fiber: 37 g Protein: 84 g Percent of daily calories from protein: 22% Cholesterol: 124 mg Calcium: 1,269 mg Sodium: 3,648 mg  Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu:  Breakfast  \u2022 Tropical Cream of Wheat  Make 1 instant serving of plain cream of wheat with 2/3 cup fat-free milk. Mix with 1/2 cup fruit cocktail packed in juice or water, drained. Serve with 1 stick string cheese and drink 1 cup fat-free milk.  Lunch  \u2022 Heat-and-Serve Pizza  Serve one third of a Trader Joe&amp;#039;s Organic Three Cheese Pizza or Amy&amp;#039;s Roasted Vegetable No Cheese Pizza. Refrigerate the remaining 2 servings for upcoming meals. Serve with 1/2 pint grape tomatoes.   Snack  \u2022 Glazed Nuts  In a small saucepan, heat 1 tablespoon light butter; add 1/3 cup pecan halves. Add 1/4 packet raspberry or strawberry gelatin, stirring constantly until nuts are coated and gelatin dissolves. Spread onto waxed paper to cool.   Dinner  \u2022 Turkey Burger with Cranberry Sauce  GH Exclusive Recipe: Cosmo Cranberry Sauce  For the cranberry sauce, make half of this recipe (3 servings). Have 1 serving with dinner and save 2 servings for upcoming meals. Combine 4 ounces ground turkey breast with 1 tablespoon seasoned bread crumbs, mix well, and form into a patty. Grill in a saucepan until cooked through and top with 2 tablespoons ketchup if desired. Serve with 2 cups baby spinach leaves topped with a splash of balsamic vinegar. For dessert, have half a slice of single-crust (crust on only top or bottom) apple pie (1/16 of a 9-inch pie).  Daily calorie total: 1,458 Fat: 52 g Percent of daily calories from fat: 31% Saturated fat: 16 g Percent of daily calories from saturated fat: 10% Carbohydrate: 175 g Percent of daily calories from carbohydrates: 47% Fiber: 24 g Protein: 81 g Percent of daily calories from protein: 22% Cholesterol: 137 mg Calcium: 895 mg Sodium: 1,769 mg  Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu:  Breakfast  \u2022 Pizza  Have 1 serving of leftover pizza (a third of the pizza) from --&amp;amp;gt;. On the side, have 1/2 cup canned pineapple chunks packed in juice. Drink 1 cup fat-free milk.  Lunch  \u2022 Spicy Soup and Hummus Dip  Have 1 Fantastic Foods Cha Cha Chili Soup Cup. Serve with 1 red or orange pepper, dipped into 1/3 cup hummus.   Snack  \u2022 Yogurt with Cereal Toppers  Have 1 low-fat yogurt, any flavor, with 1/2 ounce Cereal Toppers dried fruit or 3 dried apricot halves or 1 tablespoon raisins.   Dinner  \u2022 Fajita-Style Salad   At your favorite Mexican restaurant, order the green salad with fajita-style chicken. Ask the server to leave the cheese off the salad (sometimes the fajita salad is topped with feta cheese or cheddar cheese) and ask for the dressing on the side. Top your salad with a deck-of-cards-size piece of chicken (wrap the remaining chicken and refrigerate for upcoming meals) and 2 tablespoons regular dressing. Enjoy 12 tortilla chips with salsa from the basket on the table (move the basket away after you portion out your chips) and 4 ounces (1/2 cup) wine.  Daily calorie total: 1,557 Fat: 35 g Percent of daily calories from fat: 20% Saturated fat: 10 g Percent of daily calories from saturated fat: 6% Carbohydrate: 212 g Percent of daily calories from carbohydrates: 53% Fiber: 32 g Protein: 89 g Percent of daily calories from protein: 22% Cholesterol: 106 mg Calcium: 1,054 mg Sodium: 1,971 mg  Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu: Breakfast  \u2022 Banana Split  Slice 1 banana lengthwise, top with 8 ounces low-fat vanilla yogurt, 1 cup thawed frozen unsweetened mixed berries, and 1 tablespoon chopped walnuts. Serve with 1 cup fat-free milk.  Lunch  \u2022 Tuna Pasta Casserole  Cook 2 cups small shell pasta. Heat 1 cup frozen yellow corn and combine with pasta. Drain one 6-ounce can chunk light tuna. Flake tuna into pasta/corn mixture and add 1/3 cup reduced-fat shredded cheddar cheese. Heat mixture for 30-60 seconds or until cheese melts. Serve half the mixture now and save the rest for Saturday&amp;#039;s lunch.   Snack  \u2022 Caf\u00E9 au Lait and Brownie  Mix together 1 cup brewed coffee and 8 ounces fat-free milk, 1 teaspoon sugar, and a sprinkle of cinnamon. Have with 1 Health Valley Brownie Bar with Fudge Filling or 1 Hostess Light Brownie.   Dinner  \u2022 Pizza and Vegetables  Have the last leftover serving of pizza from --&amp;amp;gt;. Serve with 2 cups cooked broccoli florets.  Daily calorie total: 1,475 Fat: 28 g Percent of daily calories from fat: 16% Saturated fat: 9 g Percent of daily calories from saturated fat: 5% Carbohydrate: 236 g Percent of daily calories from carbohydrates: 61% Fiber: 31 g Protein: 89 g Percent of daily calories from protein: 23% Cholesterol: 94 mg Calcium: 1,410 mg Sodium: 1,580 mg   Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 Peanut Butter and Apple Waffle Sandwich  Toast 2 whole-wheat waffles, top one with 1 tablespoon peanut butter and 1 thinly sliced green apple, cover with the other waffle, and slice and eat like a sandwich. Serve with 1 cup fat-free milk.  Lunch  \u2022 Tuna Pasta Casserole  Heat 1 serving of tuna pasta casserole from . Serve with 1 cup cooked snow peas.  Snack  \u2022 Creamy Instant Oatmeal with Strawberries  Make 1 packet instant oatmeal. Mix in 3 tablespoons fat-free sour cream and 1/2 cup thawed frozen unsweetened strawberries.   Dinner  \u2022 Quick Turkey Dinner with Cosmo Cranberry Sauce  Heat 1 Healthy Choice Grilled Turkey Breast Meal or Stouffer&amp;#039;s Lean Cuisine Caf\u00E9 Classics Glazed Turkey Tenderloins with Whipped Sweet Potatoes Entree. Serve with 1 serving of cranberry sauce from --&amp;amp;gt;. For dessert, have one 2 1/2-inch diameter chocolate chip, peanut butter, or sugar cookie. Daily calorie total: 1,517 Fat: 31 g Percent of daily calories from fat: 18% Saturated fat: 9 g Percent of daily calories from saturated fat: 5% Carbohydrate: 239 g Percent of daily calories from carbohydrates: 62% Fiber: 27 g Protein: 77 g Percent of daily calories from protein: 20% Cholesterol: 100 mg Calcium: 822 mg Sodium: 1,848 mg  Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 Creamy Ricotta Wrap  Combine one 15.5-ounce container low-fat ricotta cheese with 3 tablespoons peanut butter and 1 tablespoon honey. Spoon 1/3 cup of the mixture (save the rest for future meals) into a 6-inch soft tortilla, wrap, and eat. Serve with 1 cup fat-free milk mixed with 2 teaspoons chocolate syrup and 1/2 cup mandarin oranges packed in juice.  Lunch  \u2022 Chicken Caesar Salad  Make a salad with 3 cups romaine lettuce, 1 sliced tomato, 1 minced garlic clove, 1/2 cup seasoned croutons, and 2 tablespoons grated Parmesan cheese. Top with 3 ounces roasted chicken strips from and 2 tablespoons light Caesar salad dressing.   Snack  \u2022 Cosmo Cranberry Sauce  Have the last serving of cranberry sauce from --&amp;amp;gt; mixed with 1 container low-fat yogurt.   Dinner  \u2022 GH Exclusive Recipe: Roasted Maple-Bourbon Carrots and Parsnips   Make half this recipe (6 servings). Have 1 serving now and refrigerate the rest for upcoming meals. Serve with 3 ounces beef tenderloin: Season beef with 1/4 teaspoon table salt and ground black pepper, thinly slice, and cook in a nonstick saucepan. Enjoy 1 piece of fudge, about 2 inches square, for dessert. Daily calorie total: 1,518 Fat: 47 g Percent of daily calories from fat: 28% Saturated fat: 17 g Percent of daily calories from saturated fat: 10% Carbohydrate: 182 g Percent of daily calories from carbohydrates: 47% Fiber: 17 g Protein: 95 g Percent of daily calories from protein: 25% Cholesterol: 216 mg Calcium: 1,008 mg Sodium: 1,785 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/a12982/holiday-meal-plan-week3/>