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" Make healthy choices from frozen meals, fast food, and takeout, or try some Good Housekeeping recipes that leave you with pack-and-go leftovers. Go on, get out of the kitchen!  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. 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 percent 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 Cheese and Crackers  Drink a small glass (1 cup) of fat-free milk before you leave the house. Take along 3 Wasa crispbread crackers, 1 stick of string cheese, and 1 small peach. Bring water to drink in the car.  Lunch  \u2022 Pizza and Crunchy Vegetables  Have 1 slice of a large (14-inch) thin-crust pizza or 1 1/2 slices of a medium (12-inch) thin-crust pizza (250 calories). Choose plain cheese or top with any 2 vegetables of your choice (such as mushrooms, onions, or peppers). Serve with 1 cup sliced sweet red peppers and 2 plums.  Snack  \u2022 Pria Bar and Nuts  Have 1 Pria bar, any flavor, with 1/4 cup almonds.  Dinner  \u2022 GH Exclusive Recipe: Sesame Shrimp and Asparagus  Make half of recipe and reserve half for Tuesday&amp;#039;s lunch. Serve with 2 small whole-wheat dinner rolls and 1 1/2 cups fresh strawberries. Daily calorie total: 1,551 Fat: 49 g Percent of daily calories from fat: 28% Saturated fat: 12.6 g Percent of daily calories from saturated fat: 7.3% Carbohydrate: 205 g Percent of daily calories from carbohydrates: 52% Fiber: 29 g Protein: 79 g Percent of daily calories from protein: 20% Cholesterol: 180 mg Calcium: 1,065 mg Sodium: 2,280 mg Still hungry? Check out these low-cal snacks!. Tuesday&amp;#039;s Menu:  Breakfast  \u2022 Egg McMuffin  At McDonald&amp;#039;s, order an Egg McMuffin with an 8-ounce carton of 1% milk.   Lunch  \u2022 Sesame Shrimp and Asparagus  Have the leftovers from Monday&amp;#039;s dinner.  Snack  \u2022 Homemade Trail Mix  Combine 1/8 cup almonds, 1/8 cup dried fruit (unsweetened), and 1 tablespoon mini chocolate chips. To save time, make 3 servings now and store in zipper-lock bags.  Dinner  \u2022 Barbecue Beef Pasta  In a nonstick skillet over medium high heat, cook 4 tablespoons chopped white onion in 2 teaspoons olive oil. Cook for 1 minute, then reduce heat to medium. Add 3 teaspoons Worcestershire sauce, cover, and cook for 5 minutes. Add 8 ounces of 90%-92% lean ground beef and cook for 2 minutes. Add 2 tablespoons barbecue sauce and one 15-ounce can crushed tomatoes and continue to simmer until beef is cooked thoroughly. Serve over 1 cup whole-wheat pasta. (To save time, make 2 cups of cooked pasta now and save half for Thursday&amp;#039;s lunch.) Makes 2 servings of beef entr\u00E9e. Reserve 1 serving for lunch on Thursday. Serve with 2 cups baby spinach leaves topped with 1 teaspoon toasted pine nuts (toast entire package of pine nuts for upcoming meals) and a sprinkle of balsamic vinegar. Daily calorie total: 1,529 Fat: 55 g Percent of daily calories from fat: 32% Saturated fat: 15.5 g Percent of daily calories from saturated fat: 9.1% Carbohydrate: 173 g Percent of daily calories from carbohydrates: 44% Fiber: 38 g Protein: 93 g Percent of daily calories from protein: 24% Cholesterol: 447 mg Calcium: 737 mg Sodium: 2,482 mg  Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu:  Breakfast  \u2022 Raspberry Waffle  Toast 1 whole-grain waffle and top with 1 tablespoon trans-fat-free margarine and 1/2 cup thawed unsweetened frozen raspberries. Serve with a small glass (1 cup) fat-free milk. (Note: To thaw berries, defrost in microwave to desired temperature.)  Lunch  \u2022 Your Choice at the Salad Bar  At your office cafeteria, the nearest grocery store, or a restaurant, make yourself a power salad: Combine 2 cups mixed greens or romaine lettuce and 2 cups chopped raw vegetables of your choice (shredded carrots, tomatoes, cucumber slices, broccoli, etc.). Add some protein, such as 1/2 cup plain tuna fish (no mayonnaise) or cottage cheese. Top with 3 tablespoons light salad dressing, 1 tablespoon sunflower seeds, and 2 tablespoons raisins or other unsweetened dried fruit, or 1 cup cut fruit, any type. Serve with 2 small slices French bread (about the size of your palm).   Snack  \u2022 Peanut Butter Apple  Spread 1 tablespoon peanut butter on 1 apple. Drink a small glass (1 cup) fat-free milk.  Dinner  \u2022 Spinach Lasagna  Preheat oven to 350 degrees. Combine 1 container (15.5 ounces) fat-free ricotta cheese, 1/2 cup grated Parmesan cheese, 1 box (10 ounces) frozen chopped spinach, thawed and drained well, 2 teaspoons minced garlic, 1 teaspoon dried basil leaves. Lay out remaining ingredients: 9 uncooked lasagna noodles, one 26-ounce jar spaghetti sauce, and 8 ounces reduced-fat shredded mozzarella cheese. Spray a 7&amp;quot; x 11&amp;quot; baking dish with nonstick cooking spray and place 3 uncooked lasagna noodles on the bottom; cover with a third of the sauce, then a third of the ricotta cheese mixture and a third of the mozzarella cheese. Repeat layers, ending with mozzarella cheese. Tightly cover the dish with aluminum foil and bake for 1 hour. Let stand 15 minutes before cutting and serving. Serve 1 portion of lasagna with 1 1/2 cups cooked (frozen) broccoli flowerets topped with 2 teaspoons toasted pine nuts. Makes 6 servings -- serve 1 portion now, keep 1 portion in refrigerator, and freeze remainder. Daily calorie total: 1,452 Fat: 47 g Percent of daily calories from fat: 28% Saturated fat: 13.9 g Percent of daily calories from saturated fat: 8.6% Carbohydrate: 182 g Percent of daily calories from carbohydrates: 48% Fiber: 28 g Protein: 89 g Percent of daily calories from protein: 24% Cholesterol: 49 mg Calcium: 1,764 mg Sodium: 2,903 mg Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu:  Breakfast  \u2022 On-the-Run Smoothie  Have one Yoplait Nouriche smoothie, your choice of flavors. Serve with 16 peanuts. This is a healthy smoothie, but it&amp;#039;s packed with a hefty dose of refined sugar, so limit to 2 or 3 a week maximum.  Lunch  \u2022 Barbecue Beef Pasta  Heat leftover barbecue beef pasta from dinner Tuesday. Serve with 1 cup grape tomatoes.  Snack  \u2022 Raspberry Soy Smoothie  In a blender (or with a hand blender) combine until smooth: 4 ounces low-fat firm silken tofu cut into small pieces (such as Mori-Nu), 1 cup thawed frozen unsweetened raspberries OR 2 cups raw raspberries, 1/2 teaspoon pure vanilla extract, and a small glass (1 cup) fat-free milk. Blend in 1 to 2 ice cubes if desired.  Dinner  \u2022 Lasagna and Salad  Heat up 1 portion of lasagna from Wednesday&amp;#039;s dinner. Serve with salad: Combine 2 cups spring mix salad greens from the bag, 1/2 cup sliced red pepper, 1/4 cup chopped onion, 2 teaspoons toasted pine nuts, and a splash of balsamic vinegar. For dessert have 1 cup fresh strawberries dipped in melted chocolate. Melt 1 tablespoon mini chocolate chips in microwave on 50% power for 30 to 45 seconds. Serve immediately. Daily calorie total: 1,552 Fat: 38 g Percent of daily calories from fat: 13% Saturated fat: 15.4 g Percent of daily calories from saturated fat: 8.9% Carbohydrate: 215 g Percent of daily calories from carbohydrates: 54% Fiber: 27 g Protein: 95 g Percent of daily calories from protein: 24% Cholesterol: 97 mg Calcium: 1,622 mg Sodium: 2,286 mg Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu:  Breakfast  \u2022 Convenience Store Breakfast  Stop and pick up a ready-to-serve box of cereal such as Cheerios, Raisin Bran, or Total. Add 8 ounces or 1 cup of fat-free milk OR a container of light yogurt, plus 1 banana.  Lunch  \u2022 Soup and Half Sandwich  At your deli or cafeteria, choose a cup of fiber-rich soup such as beef vegetable, lentil, or vegetable. Serve with half a sandwich on whole-wheat, pumpernickel, or rye bread; stuff with a deck-of-cards-size portion of roasted chicken breast, sliced turkey, ham, or lean roast beef; pile on the vegetables such as green or red peppers, cucumbers, lettuce, tomato, and onion; and spread with spicy brown mustard, horseradish sauce, or up to 1 tablespoon light mayonnaise.   Snack  \u2022 Homemade Trail Mix  Take along a bag of your homemade trail mix ().  Dinner  \u2022 At the Amusement Park or the Mall  Choose a big (about 7-inch diameter) soft pretzel (stop the server before he or she slathers on any extra buttery or sugary topping). Have a beef or chicken kabob -- about four 1 1/2-inch cubes of meat -- and a side salad with about an ice-cube-size dollop of dressing. For dessert, have the smallest-size cotton candy. OR choose 1 kid-size hamburger (topped with ketchup and mustard if desired) with 16 thin-style French fries or 8 steak-size fries. Have 1 ear plain corn on the cob or 1 side salad with an ice-cube-size dollop of dressing. For dessert, have 1 kid-size ice cream cone (the ice cream should be about 1 cup, or the size of a baseball).  Daily calorie total: 1,511 Fat: 61 g Percent of daily calories from fat: 35% Saturated fat: 17.7g Percent of daily calories from saturated fat: 10.5% Carbohydrate: 197g Percent of daily calories from carbohydrates: 50% Fiber: 19 g Protein: 63 g Percent of daily calories from protein: 16% Cholesterol: 146mg Calcium: 905 mg Sodium: 3,560 mg Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 Raisin Bran and Blueberries  Have 3/4 cup raisin bran cereal topped with 1 tablespoon chopped walnuts and 1 cup blueberries. Serve with 1 1/2 cups fat-free milk (drink what you don&amp;#039;t use in the cereal).  Lunch  \u2022 Ballpark Fare  Choose 1 small hotdog on a bun (pick the hotdog that&amp;#039;s about 6 inches long and about 1 inch diameter) and top with mustard. Get 1 small bag of peanuts in the shell, have 10 shells (20 nuts), and drink 8 ounces of orange juice.   Snack  \u2022 Popcorn  Choose the smallest-size popcorn and have 2 cups of it (1 cup is about what you can hold in two hands cupped together). Bring along 1 apple or have any small whole piece of fruit at the ballpark.   Dinner  \u2022 Dinner with Friends  Choose a large chicken caesar salad, top with 2 tablespoons or an ice-cube-size amount of light dressing. Ask the server to go light on the Parmesan cheese. Most chicken caesar salads are served with about 6 ounces of roasted chicken -- save half the chicken for lunch Sunday (wrap in plastic and refrigerate immediately when you get home). Enjoy the croutons and have 1 slice of bread from the table (about the size of your palm). For dessert at home, enjoy 8 ounces lowfat yogurt topped with 5 almonds.  Daily calorie total: 1,594 Fat: 66 g Percent of daily calories from fat: 36% Saturated fat: 15.9 g Percent of daily calories from saturated fat: 8.9% Carbohydrate: 188 g Percent of daily calories from carbohydrates: 47% Fiber: 28 g Protein: 81 g Percent of daily calories from protein: 17% Cholesterol: 129 mg Calcium: 1,001 mg Sodium: 2,099 mg Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 Whole-Wheat Pancakes  Make enough pancake batter for nine 4-inch-diameter pancakes. Try Aunt Jemima Whole Wheat Pancake and Waffle Mix. Use fat-free milk and eggs as directed but leave out the vegetable oil. Use a heavy-bottomed griddle and spray generously with nonstick spray. Make all pancakes now, serve 3 and reserve 6 for later, or if you prefer, save the batter in a covered container in the refrigerator and grill the pancakes fresh as needed. Serve with 1 soy sausage patty (such as Morningstar Farm Breakfast Patty) and top with 3/4 cup blueberries. Serve with a small glass (1 cup) fat-free milk.  Lunch  \u2022 Picnic at the Park  Pack your small cooler for lunch. Throw 2 frozen &amp;quot;cool packs&amp;quot; in the bottom and 2 on top after packing lunch and snack. Open one 6 1/2-inch whole-wheat pita. Stuff with 2 ounces roasted chicken breast from Saturday&amp;#039;s dinner, 1/2 cup thinly sliced red pepper, 1 tablespoon light mayonnaise, and 2 teaspoons Dijon mustard, and sprinkle with 1/2 teaspoon ground black pepper. Slice half a medium cucumber and serve with 2 tablespoons hummus for dipping. Serve with 17 green or red grapes. Take along a bottle of flavored (calorie-free) sparkling water for a special touch.   Snack  \u2022 Strawberries and Whipped Cream  Dip 2 cups fresh strawberries in 1/3 cup light sour cream mixed with 1/2 teaspoon almond or vanilla extract and 1 packet artificial sweetener.   Dinner  \u2022 Dinner and a Movie  Order 4 ounces (about the size of a bar of soap) baked salmon with about 1 cup (more is fine!) steamed broccoli and 1 piece of bread from the bread basket (about the size of your palm) spread with 1 teaspoon butter. At the movies, choose 1 small air-popped popcorn (3 cups) and share some gummy candy with your friend (have 10 small gummy candies -- the size of a traditional gummy bear). If your theater doesn&amp;#039;t offer the air-popped kind of popcorn, enjoy 18 gummy candies instead.  Daily calorie total: 1,626 Fat: 45 g Percent of daily calories from fat: 25% Saturated fat: 13 g Percent of daily calories from saturated fat: 7% Carbohydrate: 211 g Percent of daily calories from carbohydrates: 51% Fiber: 36 g Protein: 101 g Percent of daily calories from protein: 24% Cholesterol: 213 mg Calcium: 806 mg Sodium: 1,972 mg Still hungry? Check out these low-cal snacks! Next: On to Week 2! "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a16523/on-the-go-mpw1/>