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" Welcome to Week 4 of the Holiday Meal Plan. If you want to repeat a favorite meal from  Week 1 Week 2 Week 3  please feel free. Monday&amp;#039;s Menu:  Breakfast  \u2022 English Muffin with Ricotta Spread  Toast 1 whole-wheat English muffin and top with 1/3 cup ricotta cheese spread from last Sunday&amp;#039;s breakfast. Serve with 1 kiwi and 1 cup fat-free milk.  Lunch  \u2022 Roasted Carrots and Parsnips with Half a Turkey Sandwich   Spread 1 slice whole-wheat bread with 2 teaspoons light mayonnaise, 2 ounces roasted turkey breast meat, 3 large slices romaine lettuce, and 3 slices tomato. Heat 1 portion roasted carrots and parsnips from last Sunday&amp;#039;s dinner.  Snack  \u2022 GH Exclusive Recipe: Crackly Chocolate Almonds  Make the whole recipe. One serving is 1/8 cup; have 1 serving now and save 3 servings in an airtight tin. Wrap up the rest and deliver to your neighbors for a holiday surprise. Enjoy your treat with 1 cup fat-free milk.   Dinner  \u2022 Mandarin Chicken Salad  Make a salad with 3 cups spring-mix greens, 10 halved grape tomatoes, 5 chopped baby carrots, 1/2 cup mandarin oranges packed in juice, and 3 ounces chicken strips from last Thursday&amp;#039;s dinner. Top with 2 tablespoons raspberry vinaigrette dressing and 1/2 cup cellophane dried noodles.  Daily calorie total: 1,478 Fat: 48 g Percent of daily calories from fat: 28% Saturated fat: 11 g Percent of daily calories from saturated fat: 7% Carbohydrate: 184 g Percent of daily calories from carbohydrates: 48% Fiber: 28 g Protein: 92 g Percent of daily calories from protein: 24% Cholesterol: 159 mg Calcium: 1,168 mg Sodium: 1,800 mg  Still hungry? Check out these low-cal snacks! Tuesday&amp;#039;s Menu:  Breakfast  \u2022 Easy Pancakes and Fruit  Microwave three 3-inch pancakes, such as Aunt Jemima&amp;#039;s Buttermilk Microwave Pancakes or Hungry Jack Original Microwave Pancakes, and top with 1/2 cup thawed frozen unsweetened raspberries and 3 tablespoons fat-free sour cream mixed with 1/2 packet artificial sweetener and 1/4 teaspoon vanilla extract. Have 1 slice center-cut 30% reduced-fat bacon; heat in the microwave on a paper towel for 30 seconds, then turn bacon and heat again for 30 seconds or until desired crispness. Drink 12 ounces fat-free milk.   Lunch  \u2022 Egg Salad Sandwich  Hard-boil 3 eggs. After they&amp;#039;re cooked, discard 2 yolks and chop remaining 2 egg whites and 1 whole egg. Mix eggs with 1 tablespoon light mayonnaise, 2 teaspoons Dijon mustard, 1 tablespoon capers if desired, 1/4 teaspoon table salt, and a few shakes of ground black pepper. Stuff egg mixture between 2 slices toasted pumpernickel bread and top with 1/2 cup baby spinach leaves. Serve with 1 cup grapes.   Snack  \u2022 Cantaloupe-Topped Yogurt  Have 1/2 cup cantaloupe cubes mixed with one 6-ounce container light yogurt.   Dinner  \u2022 Pork Tenderloin with Roasted Carrots and Parsnips  Marinate 4 ounces pork tenderloin in 2 tablespoons raspberry vinaigrette dressing for at least 1 hour or overnight. Saut\u00E9 over medium heat in a nonstick saucepan until cooked through. Serve with 1 serving of roasted carrots and parsnips from last Sunday&amp;#039;s dinner. For dessert, have 1 serving of Crackly Chocolate Almonds from --&amp;amp;gt;. Daily calorie total: 1,550 Fat: 54 g Percent of daily calories from fat: 31% Saturated fat: 12 g Percent of daily calories from saturated fat: 7% Carbohydrate: 183 g Percent of daily calories from carbohydrates: 47% Fiber: 20 g Protein: 85 g Percent of daily calories from protein: 22% Cholesterol: 358 mg Calcium: 961 mg Sodium: 2,674 mg  Still hungry? Check out these low-cal snacks! Wednesday&amp;#039;s Menu: Breakfast  \u2022 Pita with Peanuts and Ricotta Spread  Fill a 6-inch whole-wheat pita with 1/3 cup ricotta cheese spread from last Sunday&amp;#039;s breakfast and sprinkle 2 tablespoons peanuts over spread. Serve with 1 orange and 1 cup fat-free milk.   Lunch  \u2022 Tuna Salad  Rinse and drain 1 can chunk light tuna packed in water. Mix tuna with 2 tablespoons light mayonnaise, 1 tablespoon drained capers (if desired), and a few shakes of ground black pepper. Have half of the tuna (save the rest for Friday&amp;#039;s lunch) over a bed of 1 1/2 cups romaine lettuce greens. Have with 6 reduced-fat Triscuit crackers, 1 apple, and 1 cup fat-free milk. Snack  \u2022 Walnut-Topped Peaches  Have 1 single-serving portion of peach chunks (1/2 cup) topped with 1 teaspoon chopped walnuts.  Dinner  \u2022 GH Exclusive Recipe: Spiced Butterflied Lamb  Make half the recipe (5 servings) and serve your holiday guests. Have 1 serving of lamb with 1/2 cup mashed sweet potatoes topped with 1 teaspoon butter, and 1 cup string beans topped with 1 teaspoon slivered almonds. For dessert, have a 2-inch square of fudge. Daily calorie total: 1,587 Fat: 54 g Percent of daily calories from fat: 29% Saturated fat: 17 g Percent of daily calories from saturated fat: 10% Carbohydrate: 201 g Percent of daily calories from carbohydrates: 49% Fiber: 28 g Protein: 92 g Percent of daily calories from protein: 22% Cholesterol: 176 mg Calcium: 896 mg Sodium: 1,707 mg  Still hungry? Check out these low-cal snacks! Thursday&amp;#039;s Menu:  Breakfast  \u2022 Luna Bar and Nuts  Have 1 Luna bar, any flavor. Serve with 1 low-fat yogurt and drink 1 cup fat-free milk.   Lunch  \u2022 Spicy Salsa Salad  Mix 1/2 cup 1% cottage cheese with 4 tablespoons salsa. Make a salad with 3 cups romaine lettuce and top with cottage cheese mixture, 1/2 cup kidney beans, drained, and 14 baked tortilla chips, crumbled. Toss ingredients together and serve with 1 banana.   Snack  \u2022 Crackly Chocolate Almonds and a Pear  Have 1 serving of crackly chocolate almonds from --&amp;amp;gt; and serve with 1 pear.   Dinner  \u2022 Salmon with Parmesan Asparagus  Microwave a 6-ounce package of frozen asparagus cuts until about halfway cooked. Drain water and add 4 ounces steamed salmon to asparagus and sprinkle mixture with 2 tablespoons Parmesan cheese. Microwave for 45 seconds or until cheese begins to melt. Serve with 1 whole-wheat dinner roll. Daily calorie total: 1,486 Fat: 43 g Percent of daily calories from fat: 25% Saturated fat: 15 g Percent of daily calories from saturated fat: 9% Carbohydrate: 196 g Percent of daily calories from carbohydrates: 50% Fiber: 33 g Protein: 96 g Percent of daily calories from protein: 25% Cholesterol: 102 mg Calcium: 1,372 mg Sodium: 1,893 mg  Still hungry? Check out these low-cal snacks! Friday&amp;#039;s Menu:  Breakfast  \u2022 Creamy Oatmeal Bowl  Make 1 instant packet regular oatmeal with water. Stir in the last serving of ricotta spread from last Sunday&amp;#039;s breakfast. Serve with 1 cup honeydew cubes and 1 cup fat-free milk.  Lunch  \u2022 Tuna Salad Sandwich  Have the rest of the tuna salad from spread between 2 slices whole-wheat bread. Top with 1/2 cup bean sprouts and 1/2 thinly sliced cucumber. Serve with 1 kiwi.   Snack  \u2022 Cookie and Pecans  Have a 2 1/2-inch chocolate chip, peanut butter, or sugar cookie. Serve with 1/8 cup pecan halves.  Dinner  \u2022 Italian Restaurant  Order the house salad (if it comes with cheese, ask your server to leave it off) and top with 1 tablespoon salad dressing OR vinegar plus 1 teaspoon olive oil. Order spaghetti with meatballs. Have 1 cup pasta with 1/3 cup red sauce with two 1 1/2-inch meatballs (get extra meatballs for Saturday&amp;#039;s lunch). Save leftover pasta, sauce, and meatballs in the refrigerator. Daily calorie total: 1,571 Fat: 59 g Percent of daily calories from fat: 32% Saturated fat: 17 g Percent of daily calories from saturated fat: 10% Carbohydrate: 191 g Percent of daily calories from carbohydrates: 47% Fiber: 24 g Protein: 85 g Percent of daily calories from protein: 21% Cholesterol: 188 mg Calcium: 1,013 mg Sodium: 2,182 mg   Still hungry? Check out these low-cal snacks! Saturday&amp;#039;s Menu:  Breakfast  \u2022 Shredded Wheat with Strawberries and Banana  Top 1 cup shredded wheat with 1/2 cup fat-free milk and 1/2 cup thawed frozen unsweetened strawberries and 1 sliced banana. Serve with 1 cup fat-free milk.  Lunch  \u2022 Meatball and Cheese Sub  Preheat the toaster oven to 250\u00B0F. Spread 3 tablespoons spaghetti sauce over a 6-inch whole-wheat sub roll and top with 2 meatballs from --&amp;amp;gt; and 1/4 cup reduced-fat shredded cheese. Heat in the toaster oven until cheese begins to melt. Serve with 2 cups cooked broccoli florets topped with 1 tablespoon light, trans-fat-free margarine.   Snack  \u2022 Fudge and Apple  Have a 2-inch square of fudge and 1 apple.   Dinner  \u2022 Pasta Primavera  Heat 1 cup frozen or fresh green or yellow chopped zucchini. Heat 1 cup spaghetti with sauce from --&amp;amp;gt; mixed with the cooked zucchini, 2 tablespoons sliced black olives, and 1 tablespoon Parmesan cheese.  Daily calorie total: 1,558 Fat: 44 g Percent of daily calories from fat: 24% Saturated fat: 16 g Percent of daily calories from saturated fat: 9% Carbohydrate: 226 g Percent of daily calories from carbohydrates: 56% Fiber: 34 g Protein: 82 g Percent of daily calories from protein: 20% Cholesterol: 192 mg Calcium: 1,226 mg Sodium: 2,387 mg  Still hungry? Check out these low-cal snacks! Sunday&amp;#039;s Menu:  Breakfast  \u2022 Apple-Topped Yogurt  Top 1 low-fat fruit-flavored yogurt with 1 chopped green apple and 2 tablespoons chopped walnuts. Serve with 1 cup fat-free milk.  Lunch  \u2022 Spinach Omelet  Heat a 10-ounce box of frozen spinach; squeeze out excess water. Mix spinach with 1/4 teaspoon table salt, 1/2 teaspoon ground black pepper, and 1 minced garlic clove. Preheat a skillet over medium heat. Coat pan with nonstick spray. Beat 1 whole egg and 4 egg whites with 2 tablespoons fat-free milk. Pour into skillet and immediately spoon spinach mixture over eggs. Serve with 4 reduced-fat Triscuit crackers and 1 cup grapes.  Snack  \u2022 Pecan Pie  Serve 1/2 slice pecan pie (1/16 of a 9-inch pie) with 1 cup fat-free milk.   Dinner  \u2022 Beef Burgundy with Egg Noodles  Prepare 1 cup cooked egg noodles and set aside. Heat a skillet over medium heat and spray with butter-flavored cooking spray. Cut 4 ounces lean stew beef into small pieces. In a small bowl, combine 1 tablespoon all-purpose flour, 1/4 teaspoon salt, and a few shakes of ground black pepper. Dredge beef in flour mixture and heat for 4 minutes on each side in the skillet. Turn off heat and add 1/2 cup sliced carrots (you may use frozen carrots, but defrost for 2 minutes in the microwave before adding to the pan) and 1/2 cup canned, drained, sliced mushrooms. Add 2 tablespoons dry red wine or burgundy wine and a shake of garlic powder, and heat until sizzling, stirring constantly, about 2-3 minutes. Serve warm over egg noodles (heat in the microwave to rewarm).  Daily calorie total: 1,595 Fat: 40 g Percent of daily calories from fat: 22% Saturated fat: 10 g Percent of daily calories from saturated fat: 6% Carbohydrate: 214 g Percent of daily calories from carbohydrates: 52% Fiber: 23 g Protein: 105 g Percent of daily calories from protein: 25% Cholesterol: 369 mg Calcium: 1,476 mg Sodium: 2,519 mg  Still hungry? Check out these low-cal snacks! Back to the Good Sense Meal Plans "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a15271/holiday-meal-plan-week4/>