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" This month&amp;#039;s plan lets you enjoy festive favorites such as lamb, cookies, and pie, as well as delicious Good Housekeeping recipes, all while keeping your calories and nutrients in line. Go ahead: Indulge without the bulge! 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. Attention, Dieters with a Sweet Tooth! Many days of this meal plan contain a sweet treat. But sometimes we&amp;#039;ve used up those calories on pizza, alcohol, or another perk. If having a sweet each day helps you stay on track to lose weight, here&amp;#039;s how to get it in: If we&amp;#039;ve included alcohol, replace the drink with a similar-calorie treat (80 calories for a 4-ounce glass of wine, 100 calories for a 12-ounce light beer). On other days, cut out 1 cup of fat-free milk, replace it with a 90-calorie treat, and take a 300 mg calcium supplement. Note: Do this only on days we haven&amp;#039;t provided a sweet \u2014 otherwise, just enjoy the plan as is. A Note About Coffee and Tea Try not to exceed three cups of (regular, caffeinated) coffee a day 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% 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 Maple Walnut English Muffin  Toast 1 whole-wheat English muffin, top each half with 1 tablespoon light cream cheese and 2 thin slices green apple, and drizzle 1 teaspoon maple syrup and 1 teaspoon chopped walnuts over each half. Serve with 1 cup fat-free milk and finish the apple. Lunch  \u2022 Caesar Shrimp Salad  Make shrimp in advance and serve this salad cold. Whisk together 2 tablespoons light Caesar salad dressing, 1 teaspoon lemon juice, and a shake of black pepper. Toss 6 large shrimp in the dressing and broil in a nonstick saucepan over medium heat for 3 minutes on each side or until shrimp turn pink. Refrigerate until lunchtime. Make a salad with 2 cups romaine lettuce and 1 sliced tomato. Top with the chilled shrimp, 2 tablespoons light Caesar salad dressing, 1 tablespoon Parmesan cheese, and 1/2 cup seasoned croutons. Serve with 1 fresh orange.   Snack  \u2022 Pecan Trail Mix  Combine 1/8 cup pecan halves with 1/2 cup Cracklin&amp;#039; Oat Bran (or 1/3 cup low-fat granola).  Dinner  \u2022 GH Exclusive Recipe: Macaroni and Cheese  This recipe will serve 6 rather than 4. Make a few small changes: For the bread crumbs, use whole-wheat bread; also, use light margarine and 33% reduced-fat cheddar cheese. Have 1 serving now, keep 3 servings in the refrigerator, and store the remaining 2 servings in the freezer for upcoming meals. Serve with 2 cups cooked broccoli florets topped with 1 tablespoon light trans-fat-free margarine. For dessert, have 1 Fudgesicle (up to 110 calories per bar).  Daily calorie total: 1,526 Fat: 55 g Percent of daily calories from fat: 18% Saturated fat: 18 g Percent of daily calories from saturated fat: 10% Carbohydrate: 209 g Percent of daily calories from carbohydrates: 52% Fiber: 33 g Protein: 69 g Percent of daily calories from protein: 17% Cholesterol: 134 mg Calcium: 1,208 mg Sodium: 2,212 mg Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu: Breakfast  \u2022 Macaroni and Cheese Sandwich  Toast 2 slices whole-wheat bread; fill with half a serving of heated macaroni and cheese from --&amp;amp;gt; --&amp;amp;gt;. Serve with 1 cup fat-free milk and 1/4 cup raisins.   Lunch  \u2022 Quick Chinese  Top 1/2 cup cooked brown rice with 3 heated Boca Meatless Chik&amp;#039;n Nuggets or 1 Tyson Lowfat Chicken Patty (chop into small pieces) and 1 cup cooked frozen Chinese-style vegetables; toss with 1-2 tablespoons rice vinegar, 2 teaspoons sesame oil, and 1 tablespoon sesame seeds.   Snack  \u2022 Holiday Cookie  Enjoy a 3-inch-diameter homemade chocolate chip or sugar cookie. Have 1/2 cup mandarin oranges packed in juice.   Dinner  \u2022 Pasta with Spinach  Combine 1 cup cooked pasta, any variety, with 1/3 cup spaghetti sauce and 1/2 cup cooked cut-leaf spinach, and top with 2 tablespoons 33% reduced-fat shredded cheddar cheese. Heat in microwave to melt cheese. Serve with 1 cup frozen grapes.   Make ahead: Make recipe tonight so you can pop it in the oven when you wake up. Daily calorie total: 1,468 Fat: 38 g Percent of daily calories from fat: 22% Saturated fat: 12 g Percent of daily calories from saturated fat: 7% Carbohydrate: 241 g Percent of daily calories from carbohydrates: 63% Fiber: 24 g Protein: 59 g Percent of daily calories from protein: 15% Cholesterol: 35 mg Calcium: 1,205 mg Sodium: 1,931 mg Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu: Breakfast  \u2022 Baked French Toast  Prepare this the night before and pop in the oven to reheat when you wake up. In an 8&amp;quot; x 8&amp;quot; baking dish sprayed with nonstick spray, sprinkle 2 tablespoons brown sugar on the bottom. Whisk together 1 egg and 3 egg whites, dip 4 slices of whole-wheat bread in the egg mixture, and lay them over the brown sugar. Sprinkle 1/2 teaspoon ground cinnamon over the top of the bread and bake at 375\u00B0F for 20 minutes. Recipe serves 2. Serve half the recipe now, topped with 2 tablespoons light maple syrup; keep the other half in the freezer in a sealed bag for next Monday&amp;#039;s breakfast. Have 1 cup fat-free milk.   Lunch  \u2022 Roast Beef Sandwich  Pack 3 ounces (deck-of-cards size) lean sliced roast beef such as Healthy Choice on a medium Kaiser roll spread with 2 teaspoons light mayonnaise and mustard (if desired) or 1 tablespoon horseradish sauce. Top with 1/2 cup romaine lettuce and 3 tomato slices and serve with 1 kiwi fruit and 1 sliced bell pepper.   Snack  \u2022 Macaroni and Cheese  Heat half a portion of macaroni and cheese from --&amp;amp;gt; --&amp;amp;gt;. Serve with 1 pear.   Dinner  \u2022 Pot Pie  Heat 1 Amy&amp;#039;s Kitchen Broccoli Pot Pie or Morningstar Farms Chik&amp;#039;n Vegetables Pot Pie. For dessert, have 1 Jell-O Smoothie snack.  Daily calorie total: 1,525 Fat: 45 g Percent of daily calories from fat: 26% Saturated fat: 17 g Percent of daily calories from saturated fat: 10% Carbohydrate: 218 g Percent of daily calories from carbohydrates: 56% Fiber: 26 g Protein: 68 g Percent of daily calories from protein: 18% Cholesterol: 205 mg Calcium: 1,024 mg Sodium: 2,731 mg  Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu:  Breakfast  \u2022 Tortilla Pear and Cheese Foldover  Lay out a 6-inch soft whole-wheat tortilla and top with 1/4 cup shredded 33% reduced-fat cheddar cheese and 1/2 thinly sliced pear (save the other half for today&amp;#039;s snack); sprinkle with a shake of cinnamon if desired and heat in the microwave on High for 40-50 seconds. Drink 1 cup fat-free milk.   Lunch  \u2022 Mexican Mix  Heat 1 portion macaroni and cheese from --&amp;amp;gt; --&amp;amp;gt; mixed together with a 1-ounce slice of turkey breast (tear into small pieces), 1/2 tomato diced, and 2 tablespoons salsa. The microwave will work well to heat this lunch. Serve with 1 cup grapes and 1 1/2 cups broccoli florets.  Snack  \u2022 Smoothie  Have 1 Dannon Light &amp;#039;n Fit smoothie. Have remainder of the pear from today&amp;#039;s breakfast spread with 1 tablespoon peanut butter.   Dinner  \u2022 GH Exclusive Recipe: Baked Salmon Fillets with Ginger-Cilantro Butter  Make half this recipe (2 servings) and have 1 serving with 1/2 cup wild rice, such as Near East Long Grain and Wild Rice Pilaf Mix (to save time, make 1 cup of wild rice now and save 1/2 cup cooked rice for Friday&amp;#039;s lunch) and 1 cup cooked cut-leaf spinach topped with a dash of balsamic vinegar. Save leftover serving of salmon for Friday&amp;#039;s lunch. Daily calorie total: 1,536 Fat: 51 g Percent of daily calories from fat: 29% Saturated fat: 16 g Percent of daily calories from saturated fat: 9% Carbohydrate: 188 g Percent of daily calories from carbohydrates: 47% Fiber: 24 g Protein: 94 g Percent of daily calories from protein: 24% Cholesterol: 143 mg Calcium: 1,413 mg Sodium: 2,226 mg  Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu:  Breakfast  \u2022 Sweet Cream English Muffin  Mix 1/4 cup fat-free sour cream with 1 teaspoon granulated sugar and 1/4 teaspoon vanilla extract. Toast 1 whole-grain English muffin, top with sour cream mixture, and sprinkle 1 tablespoon raisins between both halves. Serve with 1 stick string cheese and 1 cup fat-free milk.  Lunch  \u2022 Baked Salmon Fillets with Ginger-Cilantro Butter  Serve remaining salmon and 1/2 cup rice pilaf from . Serve with 2 cups baby spinach leaves topped with a few shakes of balsamic vinegar.  Snack  \u2022 Chocolate-Topped Yogurt  Top one 8-ounce container low-fat vanilla yogurt with 1 tablespoon mini chocolate chips and 1/2 cup thawed frozen unsweetened raspberries.  Dinner  \u2022 GH Exclusive Recipe: Stir-Fried Red Cabbage   Make half the recipe. Serve 1 portion now and save remaining 3 portions in the refrigerator for upcoming meals. Cook one 3-ounce pork tenderloin in a nonstick saucepan sprayed with cooking spray over medium heat for 5 minutes on each side until lightly browned. Serve with 1 small whole-wheat dinner roll.  Daily calorie total: 1,518 Fat: 49 g Percent of daily calories from fat: 29% Saturated fat: 18 g Percent of daily calories from saturated fat: 10% Carbohydrate: 166 g Percent of daily calories from carbohydrates: 43% Fiber: 23 g Protein: 108 g Percent of daily calories from protein: 28% Cholesterol: 229 mg Calcium: 1,274 mg Sodium: 2,097 mg  Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 Latte and Cream Cheese Bagel  Order 1 tall (12-ounce) nonfat latte with half a cinnamon raisin bagel spread with 1 tablespoon cream cheese. Have 1 apple.  Lunch  \u2022 Chicken Salad Pita with Stir-Fried Red Cabbage   Split open a 6-inch whole-wheat pita. Chop one 3-ounce roasted chicken breast (or 3 ounces chopped deli-sliced chicken breast) and mix with 1 tablespoon light mayonnaise, a little mustard if desired, 6 halved grapes, and 1 tablespoon raisins. Stuff pita with 1/2 cup baby spinach leaves, 3 slices tomato, and the chicken breast mixture. Serve with 1 portion of the stir-fried red cabbage from --&amp;amp;gt;.  Snack  \u2022 Smoothie  In a blender, combine 1 tablespoon wheat germ, 1 cup fat-free milk, one 4-ounce block low-fat tofu, 1 cup frozen unsweetened raspberries (don&amp;#039;t thaw berries for a really thick, frosty smoothie), and 1/2 teaspoon almond or vanilla extract.  Dinner  \u2022 Spring Greens, Mango, and Chicken Salad  Recipe makes 2 servings. Heat 1 teaspoon olive oil in a large skillet over medium heat. Add 6 ounces sliced chicken breast and cook for 5 minutes. Add a 15-ounce can diced tomatoes in juice (use the liquid) and bring to a boil, uncovered, for another 7 minutes. Add 1 tablespoon rice vinegar and 2 tablespoons French dressing to the skillet and mix thoroughly. Serve half the mixture over 2 cups spring greens and slice 1 mango over the mixture. Store remaining serving of chicken and tomato mixture in a covered container in the refrigerator for Sunday&amp;#039;s lunch. For dessert, have 1 sugar-free Fudgesicle.  Daily calorie total: 1,550 Fat: 35 g Percent of daily calories from fat: 20% Saturated fat: 12 g Percent of daily calories from saturated fat: 7% Carbohydrate: 213 g Percent of daily calories from carbohydrates: 27% Fiber: 24 g Protein: 105 g Percent of daily calories from protein: 27% Cholesterol: 200 mg Calcium: 947 mg Sodium: 1,880 mg Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 Scrambled Egg Sandwich  Scramble 1 egg with 3 tablespoons shredded reduced-fat mozzarella cheese. Thinly slice 1 tomato and spread scrambled egg and tomato slices between 2 slices whole-wheat toast. Serve with 1 fresh pear and 1 cup fat-free milk.  Lunch  \u2022 Spring Greens, Grapes, and Chicken Salad  Serve leftover portion of chicken salad from . Serve cold over 2 cups spring greens. Top with 1 cup grapes.   Snack  \u2022 Fudge and Peanuts  Enjoy one 2-inch square piece of chocolate fudge with 20 peanuts.  Make-ahead strawberry milk pop: Freeze 1 cup fat-free milk mixed with 1 tablespoon strawberry drink mix and save for dessert tonight.  Dinner  \u2022 Avocado Turkey Roll-up and Red Cabbage  Mash 1/4 California avocado with 1 teaspoon olive oil, 1/4 teaspoon table salt, and 2 teaspoons lemon juice. Spread 1 whole-wheat 6-inch soft tortilla with the avocado mixture and 2 ounces sliced turkey. Serve with a side of stir-fried red cabbage from --&amp;amp;gt;. Enjoy your strawberry milk pop for dessert. Daily calorie total: 1,542 Fat: 45 g Percent of daily calories from fat: 28% Saturated fat: 15 g Percent of daily calories from saturated fat: 9% Carbohydrate: 196 g Percent of daily calories from carbohydrates: 49% Fiber: 26 g Protein: 92 g Percent of daily calories from protein: 23% Cholesterol: 366 mg Calcium: 920 mg Sodium: 2,276 mg Still hungry? Check out these low-cal snacks! Next: On to Week 2! "^^<http://www.w3.org/2001/XMLSchema#string>
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