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"  Welcome to Week 3 of the GH Mediterranean 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 Mediterranean Breakfast  Cut 1 whole-wheat pita in half (check label for about 120 calories). Slice 1 tomato. Have one of the pita halves with slices of tomato and 1 ounce provolone (or try Greek kasseri, a sheep&amp;#039;s milk cheese, or other cheese of your choice). Have the other pita half with 1 teaspoon butter and 2 teaspoons jam. Serve with 1 cup caf\u00E9 au lait: 1 cup hot fat-free milk and 1 cup brewed coffee. Decaf is fine -- or skip the coffee altogether. You can add 1 teaspoon sugar. Lunch  \u2022 Couscous Salad Prepare 2 cups of whole-wheat couscous according to package directions. In a medium bowl, place the couscous with 1/2 cup crumbled feta cheese, 8 pitted olives (preferably Greek), 2 teaspoons olive oil, 1/4 cup chopped parsley, 1 cup canned, rinsed garbanzo beans and 1 teaspoon fresh lemon juice. Reserve half of the mixture in the fridge for Tuesday lunch. Place the other half of the mixture in your serving dish, stir in 1/2 cup chopped tomatoes (5 cherry tomatoes). Snack  \u2022 Yogurt  Have a 6-ounce carton of regular vanilla yogurt.  Dinner  \u2022 Mustard Grilled Chicken Over Arugula Salad  In a small bowl combine 1 tablespoon Dijon mustard with 1 tablespoon olive oil, 2 teaspoons fresh lemon juice, and 1 chopped garlic clove. Rub 2 skinless, boneless chicken breast halves (about 8 ounces total) with 1 teaspoon olive oil and place on a hot oiled grill (or broiler). Cook for 12 to 15 minutes, turning once or until a meat thermometer registers 170 degrees. Brush tops with mustard sauce, cook another minute, remove from the grill, and brush the other side with sauce. Store 1 breast in the fridge for Tuesday dinner. While chicken is cooking toss together 2 cups arugula and 2 cups Bibb or other lettuce with 1 teaspoon olive oil and a spritz of fresh lemon juice and salt to taste. Top with 1 of the chicken breasts, sliced. Serve with 1 slice of whole-wheat bread dipped in 1 teaspoon olive oil. Daily calorie total: 1,466Fat: 55 gPercent of daily calories from fat: 33%Saturated fat: 19.2 gPercent of daily calories from saturated fat: 12%Carbohydrate: 171 gPercent of daily calories from carbohydrates: 45%Fiber: 24 gProtein: 82 gPercent of daily calories from protein: 22%Cholesterol: 147 mgCalcium: 1,146 mgSodium: 1,909 mg  Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu: Breakfast  \u2022 Cereal with Peaches  Have 1 1/4 cups Kashi Good Friends cereal (or 150 calories of any other cereal with at least 5 grams fiber) with 1 cup fat-free milk. Top with 1 sliced peach and 2 tablespoons almonds or other nut of your choice. Lunch  \u2022 Couscous Salad  Have the other half of Monday&amp;#039;s salad; add 1/2 cup tomatoes and toss. Snack  \u2022 Fruit and Nuts  Have 2 plums and 2 tablespoons almonds (or other nuts). Dinner  \u2022 Pasta with Chicken and Asparagus  Add 2/3 cup short pasta, such as penne (preferably whole wheat), to a small pot of boiling water. Meanwhile, steam 8 to 10 stalks of asparagus. In a medium bowl combine 1 1/2 teaspoons olive oil, 1 teaspoon fresh lemon juice, 1 to 2 teaspoons chopped dill or basil, and 1 small clove garlic, minced.   Add the lemon sauce to the pasta, along with the sliced chicken breast from Monday. Daily calorie total: 1,505Fat: 51 gPercent of daily calories from fat: 28%Saturated fat: 10.1 gPercent of daily calories from saturated fat: 6%Carbohydrate: 206 gPercent of daily calories from carbohydrates: 51%Fiber: 44 gProtein: 81 gPercent of daily calories from protein: 20%Cholesterol: 107 mgCalcium: 711 mgSodium: 1,206 mg  Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu: Breakfast:  \u2022 Yogurt with Fresh Fruit and Honey  Mix 2 teaspoons honey, 1/2 cup blueberries, and 2 tablespoons almonds into 1 cup low-fat, plain yogurt. Lunch  \u2022 Hummus Sandwich  Place 1/3 cup hummus, 1 slice provolone (1 ounce), a handful of arugula leaves, and some tomato slices into 1 medium whole-wheat pita (about 120 calories). Have 1 banana for dessert. Snack  \u2022 PB &amp;amp;amp; Honey and a Latte  Spread 2 whole-wheat crackers (such as 2 Ak-Maks, or 50 calories of another cracker) with 2 teaspoons peanut butter and 1 teaspoon honey. Have them with a 12-ounce fat-free milk latte. Dinner  \u2022 Bulgur Wheat Pilaf with Steak Kabobs  Bring 1 cup low-sodium chicken broth to a boil. Add 1/2 cup medium- or thick-grain bulgur wheat and half a cinnamon stick. Simmer for 25 minutes. Check toward the end; if dry, add a little more water or stock. Meanwhile, divide 9 ounces of tenderloin slices (trimmed of fat) in half (will cook down to about 6 ounces). Thread 2 skewers, each with half the meat and a few onion wedges. Cook kabobs for about 4 minutes on the grill; flip and cook another 4 minutes. In a toaster oven, heat 1 tablespoon pine nuts for about 2 minutes. (Watch them, as they burn easily.) When everything is cooked, top 3/4 cup cooked bulgur wheat with pine nuts and 1 of the beef skewers. (Reserve the other skewer for Thursday lunch and the rest of the bulgur for Thursday dinner.) Serve with yogurt sauce: 1/2 cup low-fat yogurt mixed with 4 tablespoons minced cucumber and a pinch of dried mint (if desired). Reserve half the sauce for Thursday lunch. Have the rest of the cucumber, sliced, and 1 or 2 handfuls of cherry tomatoes. Daily calorie total: 1,464Fat: 48 gPercent of daily calories from fat: 28%Saturated fat: 11.4 gPercent of daily calories from saturated fat: 7%Carbohydrate: 195 gPercent of daily calories from carbohydrates: 51%Fiber: 27gProtein: 78 gPercent of daily calories from protein: 21%Cholesterol: 94 mgCalcium: 1,027mgSodium: 1,684 mg  Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu: Breakfast  \u2022 Toast and Peanut Butter  Spread 2 slices whole-wheat toast with a total of 4 teaspoons peanut butter and 1 tablespoon honey or jam. Serve with 1 cup fat-free milk and 1/2 cup blueberries. Lunch  \u2022 Kabob Sandwich Stuff 1 medium whole-wheat pita (120 calories) with remaining kabob from Wednesday&amp;#039;s dinner. Add remaining yogurt sauce (to spice sauce up, add a dash of garlic powder), 1 chopped scallion, and 1 tablespoon chopped parsley (if desired). Serve with 1 ripe tomato, sliced and lightly salted. Snack  \u2022 No snack Dinner  \u2022 Bulgur with Garbanzos  In a medium skillet, saut\u00E9 1 small chopped onion in 2 teaspoons olive oil. Add a 15-ounce can of diced tomatoes and a rinsed, drained 15-ounce can of garbanzo beans. Simmer for 5 minutes, then add 2 tablespoons fresh, chopped basil, dill, or parsley in the final 30 seconds. Makes 2 servings. Serve half with 3/4 cup heated bulgur (left over from Wednesday). Save the rest for Friday lunch. Dessert: Have 1 scoop of ice cream (check label for no more than 145 calories \u2014 that&amp;#039;s about 1/2 cup regular ice cream or a heaping 1/2 cup of light ice cream) topped with a tablespoon of Hershey&amp;#039;s thin chocolate syrup. Daily calorie total: 1,512Fat: 46 gPercent of daily calories from fat: 27%Saturated fat: 13.5 gPercent of daily calories from saturated fat: 8%Carbohydrate: 210 gPercent of daily calories from carbohydrates: 54%Fiber: 31 gProtein: 76 gPercent of daily calories from protein: 19%Cholesterol: 112 mgCalcium: 716 mgSodium: 2,075 mg  Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu: Breakfast  \u2022 Cereal with Fruit  Have 1 1/4 cups Kashi Good Friends cereal (or 150 calories of any other cereal with at least 5 grams fiber) with 1 cup fat-free milk. Top with 1 sliced peach or 1/2 cup blueberries and 2 tablespoons almonds or other nut of your choice. Lunch  \u2022 Garbanzo and Feta  Combine Thursday&amp;#039;s leftover garbanzo/tomato stew with 1/4 cup feta. Eat at room temp or heated, along with half a whole-wheat pita. For dessert, have 1 ounce chocolate, preferably dark because it&amp;#039;s got more phytonutrients (check label for no more than 140 calories). Snack  \u2022 Yogurt and Fruit  Mix 3/4 cup (or a 6-ounce container) of plain, low-fat yogurt with 2 teaspoons honey and 2 ripe apricots, sliced (or 1 peach). Dinner  \u2022 Grilled Trout, Corn, and Eggplant  Rub two 6-ounce trout fillets with 1 teaspoon olive oil. Slice 1 medium eggplant into strips or rounds, rub pieces with 2 teaspoons olive oil. Put fish and eggplant on the grill (or in the broiler) along with a smallish (5- to 6-inch) ear of corn. Cook fish, flipping once, for 8 to 10 minutes. At the very end, brush fish with 2 teaspoons olive oil mixed with 1 clove of garlic, crushed, and 3 teaspoons lemon juice. Grill eggplant and corn until ready (eggplant should be soft, corn slightly browned). Have 1 fish fillet (reserve the other for Saturday lunch), corn, and a third of the eggplant (reserve rest for Saturday dinner). Daily calorie total: 1,523Fat: 51 gPercent of daily calories from fat: 28%Saturated fat: 17.4 gPercent of daily calories from saturated fat: 10%Carbohydrate: 210 gPercent of daily calories from carbohydrates: 51%Fiber: 46 gProtein: 84 gPercent of daily calories from protein: 21%Cholesterol: 189 mgCalcium: 1,046 mgSodium: 1,371 mg Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu: Breakfast  \u2022 Tomato Scrambled Eggs Have 2 eggs, scrambled with about 3 halved cherry tomatoes in 1 teaspoon olive oil. (Try omega-3-enriched eggs if you can find them.) Enjoy with half a whole-wheat pita (entire pita no more than 120 calories), toasted, and one quarter of a medium cantaloupe. Lunch  \u2022 Fish Salad with Pita Chips  Slice remaining half of breakfast pita into small triangles. Brush with 1 teaspoon olive oil and sprinkle with pepper and a pinch of oregano. Toast until crispy. Meanwhile toss 2 cups mixed greens with 2 teaspoons dressing of your choice. Top with Friday&amp;#039;s leftover fish fillet, cut into bite-size pieces, and the pita wedges. Snack  \u2022 Latte  Have a 12-ounce latte made with fat-free milk, with 2 pumps of flavored syrup.  Dinner  \u2022 Eggplant and Feta Sandwich and Soup  Split a 5-inch piece of French bread lengthwise. Stuff with some of the remaining slices of grilled eggplant from Friday&amp;#039;s dinner and 1/4 cup crumbled feta. Drizzle with 1 teaspoon olive oil and, if desired, add fresh basil leaves to taste. Serve 1 cup of lentil soup (such as Progresso) and 1 ripe tomato, sliced and lightly salted.  Have a 4-ounce glass of wine at lunch or dinner. Or have an 80-calorie treat of your choice.  Make labne (yogurt spread) for Sunday breakfast: Put a coffee filter into a metal sieve over a mug or other container. In a small bowl, mix 1 cup plain, low-fat yogurt with a dash of salt. Spoon yogurt into coffee filter, cover with plastic wrap, refrigerate overnight. Daily calorie total: 1,445Fat: 43 gPercent of daily calories from fat: 26%Saturated fat: 12.8 gPercent of daily calories from saturated fat: 8%Carbohydrate: 164 gPercent of daily calories from carbohydrates: 45%Fiber: 24 gProtein: 86 gPercent of daily calories from protein: 26%Cholesterol: 580 mgCalcium: 830 mgSodium: 2,219 mg  Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu: Breakfast  \u2022 Bagel with Yogurt Spread  Spread 3 to 4 tablespoons labne (the yogurt spread that you made Saturday) onto a medium/small toasted bagel (about 2.8 ounces, 220 calories), preferably made with some whole grain, such as Lender&amp;#039;s Honey Wheat. If desired, add chopped chives or scallions. Serve with one quarter of a medium cantaloupe and 1 cup fat-free milk. Lunch  \u2022 Spinach Salad with Egg, Beans, and Pine Nuts  Toss 2 1/2 cups spinach (use prewashed, bagged for convenience) with 1/2 cup canned, rinsed and drained garbanzo or white beans, 2 teaspoons olive oil, lemon juice to taste, and, if desired, 1 to 2 teaspoons chopped fresh basil, dill, or parsley. Add 1 hard-boiled egg and 1 tablespoon pine nuts (pine nuts are best if slightly toasted). Snack  \u2022 Nuts and Apricots  Have 2 tablespoons nuts of your choice with 4 dried apricot halves or 2 fresh apricots. Dinner  \u2022 GH Exclusive Recipe: Turkey Kabobs with Garden Tomato Jam  (Have 1 serving of the turkey kabobs, as specified in recipe, and about 1/4 cup of the tomato jam. Save another serving for next Monday&amp;#039;s dinner.) Serve with 1 medium baked potato topped with 1 teaspoon butter and 2 to 3 tablespoons labne. For dessert, have 3 Hershey&amp;#039;s kisses or a 4-ounce glass of wine or another 80-calorie treat of your choice. Daily calorie total: 1,499Fat: 51 gPercent of daily calories from fat: 30%Saturated fat: 13.4 gPercent of daily calories from saturated fat: 8%Carbohydrate: 181 gPercent of daily calories from carbohydrates: 47%Fiber: 23 gProtein: 88 gPercent of daily calories from protein: 23%Cholesterol: 335 mgCalcium: 940 mgSodium: 1,237 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/a16556/mediterranean-mpw3/>