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" Welcome to Week 2 of the Holiday 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 Baked French Toast  Defrost and heat the serving of baked French toast from last Wednesday&amp;#039;s breakfast. Top with 2 tablespoons light maple syrup. Serve with 1 cup fat-free milk and 1 fresh orange.   Lunch  \u2022 Rice Bowl and Peas  Have 1 Uncle Ben&amp;#039;s Rice Bowl or Trader Joe&amp;#039;s Rice Bowl (no more than 350 calories). Serve with 1 cup cooked fresh or frozen snow peas.  Snack  \u2022 Macaroni and Cheese  Have half a serving of macaroni and cheese from last Monday. Serve with 10 grape tomatoes and 1 kiwi.   Dinner  \u2022 Pasta with Spinach Salad  Have 1 cup whole-wheat cooked pasta topped with 1/3 cup spaghetti sauce and 1 tablespoon grated Parmesan cheese. Top 2 cups baby spinach leaves with a splash of balsamic vinegar. Serve with 4 ounces (1/2 cup) wine. For dessert, have 1 bonbon or a 2 1/2-inch chocolate chip, sugar, or peanut butter cookie. Daily calorie total: 1,543 Fat: 25 g Percent of daily calories from fat: 14% Saturated fat: 9 g Percent of daily calories from saturated fat: 5% Carbohydrate: 247 g Percent of daily calories from carbohydrates: 62% Fiber: 32 g Protein: 74 g Percent of daily calories from protein: 19% Cholesterol: 165 mg Calcium: 1,144 mg Sodium: 2,625 mg   Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu:  Breakfast  \u2022 Scone and Latte  Have 1 tall (12-ounce) nonfat latte with half a coffee-shop scone (split it with a friend!). Have 1 banana.  Lunch  \u2022 Greek Salad  Order a Greek salad. Ask to have half the feta cheese left off and get the dressing on the side. Top the salad with 2 tablespoons full-fat dressing. Serve with 1 crusty whole-wheat roll and 1 cup grapes.   Snack  \u2022 Cottage Cheese, Grape-Nuts, and Pineapple  Serve 1/2 cup 1% fat cottage cheese with 1/2 cup canned pineapple packed in juice (drain). Mix together and top with 2 tablespoons Grape-Nuts cereal. Serve with a 5-inch candy cane or 1 Tootsie Pop lollipop.   Dinner  \u2022 Shrimp Cocktail and Stir-fry Vegetables  Steam 6 medium-size shrimp and dip into 1/3 cup cocktail sauce. In a medium saucepan, heat 1 teaspoon olive oil and add 2 cups frozen broccoli, cauliflower, and carrot mixture. Sprinkle cooked vegetables with Old Bay Seasoning if desired. Serve with 1 cup honeydew cubes and a 12-ounce light beer. Daily calorie total: 1,502 Fat: 32 g Percent of daily calories from fat: 18% Saturated fat: 11 g Percent of daily calories from saturated fat: 7% Carbohydrate: 219 g Percent of daily calories from carbohydrates: 57% Fiber: 25 g Protein: 77 g Percent of daily calories from protein: 20% Cholesterol: 414 mg Calcium: 929 mg Sodium: 3,374 mg  Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu:  Breakfast  \u2022 GH Exclusive Recipe: Blueberry Pancakes with Warm Blueberry Sauce  Make half the recipe (2 servings) and substitute whole-wheat flour for the all-purpose flour. Refrigerate 1 serving for Friday&amp;#039;s breakfast. Serve with 1 cup fat-free milk.   Lunch  \u2022 Spinach Salad with Pecans, Apples, and Cranberries  Toss 3 cups baby spinach leaves with 1 thinly sliced green apple, 1 tablespoon dried cranberries, 2 tablespoons pecans, 2 ounces chicken breast sliced into thin strips, and 2 tablespoons fat-free honey Dijon salad dressing. Serve with half a serving of thawed, heated macaroni and cheese from last Monday.   Snack  \u2022 Cereal-Topped Yogurt  Mix 1/2 cup Cracklin&amp;#039; Oat Bran (or 1/3 cup low-fat granola) with one 8-ounce low-fat fruit-flavored yogurt.  Dinner  \u2022 Asparagus, Beef, and Tomatoes  Makes 2 portions. In a large, nonstick skillet heat 1/4 cup water over high heat. Add a 12-ounce bag of frozen, diced asparagus spears. Simmer for 4 minutes. Drain water; slice a 4-ounce piece of lean, boneless sirloin steak into half-inch strips and season with 1/4 teaspoon table salt and a few sprinkles of ground black pepper. Add to pan with asparagus, then add 4 thinly sliced scallions and sprinkle 1/4 teaspoon garlic powder over the mixture. Cook for 2 minutes over medium-high heat. Add 1 pint grape tomatoes and cook for another 2 minutes. Save 1 portion of the mixture for Thursday&amp;#039;s lunch. For dessert, have 1 sugar-free Fudgesicle, about 40 calories. Daily calorie total: 1,528 Fat: 51 g Percent of daily calories from fat: 30% Saturated fat: 18 g Percent of daily calories from saturated fat: 10% Carbohydrate: 180 g Percent of daily calories from carbohydrates: 47% Fiber: 27 g Protein: 87 g Percent of daily calories from protein: 23% Cholesterol: 271 mg Calcium: 1,027 mg Sodium: 2,605 mg  Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu:  Breakfast  \u2022 Cereal with Cereal Toppers  Have 1 1/2 cups Kashi Good Friends cereal (or 1 1/2 cups Wheaties). Top with 1 ounce Cereal Toppers, a new freeze-dried fruit, any variety. If you can&amp;#039;t find it, top your cereal with 6 dried apricot halves or 2 tablespoons dried strawberries or raisins. Add 1/2 cup fat-free milk to the cereal and drink 1 cup fat-free milk.   Lunch  \u2022 Asparagus, Beef, and Tomatoes  Heat the leftover serving from . Serve with 1 kiwi.  Snack  \u2022 PB&amp;amp;amp;J Crackers, Pear, and Cookie  Top 2 reduced-fat Triscuit crackers with 1 tablespoon peanut butter and 1 tablespoon apricot jam between the 2. Top each with another Triscuit to make 2 cracker sandwiches. Serve with a cup of fat-free milk, 1 red pear, and your choice of 1 bonbon or one 2 1/2-inch diameter chocolate chip, sugar, or peanut butter cookie.  Dinner  \u2022 Mexican at Home  Heat 1 Healthy Choice Chicken Enchilada Suprema meal or 1 Amy&amp;#039;s Cheese Enchilada Whole Meal or Amy&amp;#039;s Black Bean Enchilada Whole Meal (up to 360 calories).  Daily calorie total: 1,535 Fat: 30 g Percent of daily calories from fat: 16% Saturated fat: 10 g Percent of daily calories from saturated fat: 6% Carbohydrate: 261 g Percent of daily calories from carbohydrates: 64% Fiber: 42 g Protein: 82 g Percent of daily calories from protein: 20% Cholesterol: 109 mg Calcium: 969 mg Sodium: 1,787 mg  Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu:  Breakfast  \u2022 Blueberry Pancakes with Warm Blueberry Sauce  Heat up the leftover portion of pancakes from . Serve with 1 cup fat-free milk.  Lunch  \u2022 Veggie Sandwich  At your favorite deli, ask for a veggie sandwich with a little spicy mustard and 1 slice reduced-fat Muenster cheese or 1 slice reduced-fat Swiss cheese, between 2 slices of pumpernickel or rye bread. Top with a few large pieces of romaine lettuce, 3 slices tomato, 4 slices cucumber, and 1/4 cup sliced green pepper.   Snack  \u2022 Hummus with Vegetables  Dip 10 baby carrots into 1/3 cup hummus. Have 1 cup cantaloupe or honeydew cubes.   Dinner  \u2022 Creamy Spinach and Roasted Red Pepper Pasta  Prepare 1 cup whole-wheat pasta (cooked amount). Cook 1 cup chopped frozen spinach in the microwave; set aside. In a bowl, combine 1/3 cup fat-free ricotta cheese and 1 minced garlic clove. Chop 1/4 cup roasted red pepper into tiny pieces and add to the cheese mixture. Fold in the cooked spinach, combine with the cooked pasta, and heat in microwave on High for 1 minute to warm. Serve with 4 ounces (1/2 cup) wine and 1 round, low-fat ice cream sandwich (about 130 calories).  Daily calorie total: 1,562 Fat: 39 g Percent of daily calories from fat: 22% Saturated fat: 13 g Percent of daily calories from saturated fat: 8% Carbohydrate: 236 g Percent of daily calories from carbohydrates: 60% Fiber: 32 g Protein: 55 g Percent of daily calories from protein: 14% Cholesterol: 180 mg Calcium: 1,097 mg Sodium: 3,121 mg  Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 Coconut Oatmeal  Make 1 packet regular instant oatmeal with fat-free milk. Stir in 1/2 cup juice-packed canned pineapple chunks, drained, 1 tablespoon chopped walnuts, and 1 tablespoon shredded coconut. Serve with 1 cup fat-free milk.   Lunch  \u2022 Ham and Cheese Sub  Spread a 6-inch whole-wheat sub roll with spicy brown mustard and fill with 2 ounces ham and 1 ounce cheddar or American cheese, 1/2 cup chopped romaine lettuce, and 3 slices tomato.   Snack  \u2022 Fruit-Topped Yogurt  Top 1 plain low-fat yogurt with 1 ounce Cereal Toppers dried fruit or 6 apricot halves or 2 tablespoons dried strawberries or raisins.   Dinner  \u2022 GH Exclusive Recipe: Acorn Squash with White Beans and Sage  Make the whole recipe (4 servings) and have 2 servings for dinner. Keep the remaining 2 servings in the refrigerator for upcoming meals. Serve with half a slice of single-crust (crust on only top or bottom) apple pie (1/16 of a 9-inch pie).  Daily calorie total: 1,555 Fat: 43 g Percent of daily calories from fat: 24% Saturated fat: 15 g Percent of daily calories from saturated fat: 9% Carbohydrate: 240 g Percent of daily calories from carbohydrates: 59% Fiber: 35 g Protein: 69 g Percent of daily calories from protein: 17% Cholesterol: 70 mg Calcium: 961 mg Sodium: 2,987 mg Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 Cinnamon Bread  Toast 1 slice cinnamon-swirl bread and spread with 1 tablespoon peanut butter. Top with 2 tablespoons dried strawberries or raisins. Serve with 1/2 grapefruit and 1 cup fat-free milk.  Lunch  \u2022 Acorn Squash with White Beans and Sage  Have 1 serving from . Serve with 1 sliced apple drizzled with 1 teaspoon honey.  Snack  \u2022 Cottage Cheese with Almond Milk  Serve 1/2 cup 1% cottage cheese, sprinkled with ground cinnamon if desired, with 1 cup fat-free milk mixed with 2-3 drops almond extract. Heat milk in microwave for 20-30 seconds.   Dinner  \u2022 Savory Beef, Mushrooms, and Brown Rice  Prepare 1 cup (cooked) brown rice and set aside. In a medium bowl, combine 1/2 cup canned sliced mushrooms, drained, 1/2 cup frozen or fresh chopped onions, 1/2 cup low-fat cream of mushroom soup (such as Campbell&amp;#039;s Healthy Request), and 1 minced garlic clove. Heat a medium-size skillet over medium heat, add 4 ounces 92% lean ground beef, and heat until halfway cooked. Add mushroom mixture and cover until beef is thoroughly cooked. Serve over brown rice. For dessert, have 1 1/2 cups thawed, unsweetened frozen strawberries topped with 1/4 cup light whipped topping.  Daily calorie total: 1,553 Fat: 37 g Percent of daily calories from fat: 21% Saturated fat: 13 g Percent of daily calories from saturated fat: 8% Carbohydrate: 242 g Percent of daily calories from carbohydrates: 61% Fiber: 33 g Protein: 74 g Percent of daily calories from protein: 19% Cholesterol: 78 mg Calcium: 776 mg Sodium: 2,248 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/a16764/holiday-meal-plan-week2/>