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2200 Calorie Week 3 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2,208
Fat: 
65 grams
Protein: 
88  grams
Carbohydrates:  
2208 grams
Sat Fat:  
11 grams
Chol: 
72 mg
Sodium:  
3369 mg
Fiber:
35 grams

Breakfast

BANANA, RAW
1 medium

Low-Fat "Cheesy" Cheese Danish
2 servings

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

GRILLED HAM AND CHEESE SANDWICH
1 serving

SALAD, TOSSED, W/O DRESSING
2 cups

SALAD DRESSING, ITALIAN, DIET
2 tbsp
(32 calories)

BANANA, RAW
1 medium

MILK, 2%
1 cup

Dinner

EASY CHILI
1 serving

SALAD, TOSSED, W/O DRESSING
15 cups

SALAD, DRESSING, RANCH
2 tbsp, light (70 calories)

SOUTHWESTERN, JALAPENO CORNBREAD
1 serving

MARGARINE-LIKE SPREAD, 40% FAT
2 tbsp
(100 calories)

DIET SODA
12 fl oz

Morning Snack

ORANGE, RAW
1 small

BRAN, BREAD
2 slices (122 calories)

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp (40 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

SALAD, DRESSING, RANCH
1 tbsp, light
(35 calories)

CELERY, RAW
1 cup

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

LOWFAT CLAIR, CHOCOLATE, FROZEN
1clair
(140 calories)

MILK, 2%

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2,199
Fat: 
66 grams
Protein: 
94  grams
Carbohydrates:  
274 grams
Sat Fat:  
16 grams
Chol: 
118 mg
Sodium:  
3114 mg
Fiber:
42 grams

Breakfast

MULTI-GRAIN CEREAL
2 cups
(218 calories)

BANANA, RAW
1 small

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

 

Lunch

TURKEY SANDWICH
1 serving

POTATO SALAD
1 serving

ORANGE, RAW
1 cup

GREEN TEA, BREWED
1 cup

Dinner

MARINATED FLANK STEAK
1 serving

FRENCH OR VIENNA BREAD
2 slices
(135 calories)

MARGARINE-LIKE SPREAD, 40% FAT
2 tbsp
(100 calories)

SNAP BEANS, GREEN, RAW
1 cup

CAESAR SALAD, LOWFAT
1 serving

BAKED STUFFED POTATOES
1 potato

GREEN TEA, BREWED
1 cup

Morning Snack

MILK, 2%
1 cup

DEVILED EGG
1 serving

Afternoon Snack

CARROT, RAW
1 cup

BEAN DIP, VEGETARIAN, NONFAT
3 oz (72 calories)

VEGETABLE JUICE, LOW SALT
6 fl oz

 

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

ICE CREAM, VANILLA, LIGHT
1/2 cup
(150 calories)

MILK, 2%
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
2,196
Fat: 
62 grams
Protein: 
102  grams
Carbohydrates:  
300 grams
Sat Fat:  
8 grams
Chol: 
43 mg
Sodium:  
3404 mg
Fiber:
33 grams

Breakfast

HEART HEALTHY EGGS BENEDICT
1 serving

BROILED GRAPEFRUIT
1 serving

LOWFAT HOLLANDAISE SAUCE
1 serving

BRAN BREAD
2 slices
(122 calories)

MARGARINE-LIKE SPREAD, 40% FAT 
2 tbsp
(100 calories)

MILK, 2 %
1 CUP

COFFEE, BREWED
1 cup

Lunch

EASY CHILI
1 serving

SOUTHWESTERN, JALAPENO CORNBREAD
1 serving

MARGARINE-LIKE SPREAD, 40% FAT
2 tbsp
(100 calories)

PEAR, RAW
1 pear

DIET SODA
12 fl oz

Dinner

CRUNCHY ORANGE ROUGHY
1 serving

BROWN RICE, MEDIUM GRAIN, COOKED
1/2 cup (109 calories)

CARROT, FROZEN
1 cup

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, ITALIAN, DIET
2 tbsp
(32 calories)

MILK, 2%
1 cup

GREEN TEA, BREWED
1 cup

Morning Snack

GRAPES, SEEDLESS
30 grapes

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

DIP, RANCH
2 tbsp light (70 calories)

MILK, 2%
1 cup

BROCCOLI, RAW
1 cup

Evening Snack

BROWNIE, FROZEN
1.23 oz (90 calories)

CHOCOLATE, SYRUP, LIGHT
2 tbsp (104 calories)

STRAWBERRY, FROZEN
1 cup
(thawed)

 

Thursday

Basic Nutritional Summary:
Total Calories:  
2,273
Fat: 
74 grams
Protein: 
102 grams
Carbohydrates:  
259 grams
Sat Fat:  
10 grams
Chol: 
147 mg
Sodium:  
1821 mg
Fiber:
25 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

BAGEL WITH PEANUT BUTTER AND JELLY
1 serving 

TANGERINE, RAW
1 medium

MILK, 2%
1 cup

Dinner

TOMATO SPINACH STUFFED CHICKEN BREASTS 
2 servings

MASHED POTATOES
1 serving

BAKED APPLE
1 serving

SALAD, TOSSED W/O DRESSING
2 cups

SALAD DRESSING, RANCH
1 tbsp, light (35 calories)

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp
(50 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

PECAN, DRIED, RAW
1/4 cup

MILK, 2% 
1 cup

Afternoon Snack

FRUIT SMOOTHIE COOLER
1 serving

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2,227
Fat: 
63 grams
Protein: 
104  grams
Carbohydrates:  
274 grams
Sat Fat:  
7 grams
Chol: 
82 mg
Sodium:  
2347 mg
Fiber:
43 grams

Breakfast

FRENCH TOAST
2 servings

MARGARINE-LIKE SPREAD, 40% FAT 
2 tbsp
(100 calories)

PANCAKE SYRUP, LOWER CALORIE
1 tbsp
(25 calories)

BLUEBERRY, FROZEN
1 cup

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

 

Lunch

TURKEY SANDWICH
1 serving

SALAD, TOSSED, W/O DRESSING
2 cups

SALAD DRESSING, RANCH, LIGHT
2 tbsp
(70 calories)

DIET SODA
12 fl oz

Dinner

POACHED SALMON WITH CUCUMBER SAUCE
1 serving

SCALLOPED POTATOES
1 serving

BROWN, RICE, MEDIUM GRAIN, COOKED
1 cup
(218 calories)

BROCCOLI FLORETS, FROZEN
8 oz

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

PEANUT BUTTER
2 tbsp
(190 calories)

APPLE, RAW
1 apple

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

POPCORN, MICROWAVE
2 cups (53 calories)

TANGERINE, RAW
1 medium

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2% 
1 cup

 

Saturday

Basic Nutritional Summary:
Total Calories:  
2,255
Fat: 
74 grams
Protein: 
83 grams
Carbohydrates:  
276 grams
Sat Fat:  
15 grams
Chol: 
154 mg
Sodium:  
3424 mg
Fiber:
32 grams

Breakfast

FRUIT SMOOTHIE
1 serving

ORANGE, RAW
1 small

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

Lunch

VEGETABLE SOUP
1 serving (120 calories)
(ready-to-eat)

TUNA SALAD PITA SANDWICHES
1 serving

DIP, BLACK BEAN
2 tbsp, low-fat (20 calories)

CARROT, RAW
1 cup

CELERY, RAW
1 cup

MILK, 2%
1 cup

Dinner

SPAGHETTI AND MEATBALLS
1 serving

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

PEAR, RAW
1 pear

PARMESAN, CHEESE, GRATED
2 tbsp

LEMONADE DRINK MIX
8 fl oz

Morning Snack

CANTALOUPE, RAW
2 wedges

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKER
8 crackers
(236 calories)

PEANUT BUTTER
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2,202
Fat: 
78 grams
Protein: 
86  grams
Carbohydrates:  
245 grams
Sat Fat:  
11 grams
Chol: 
134 mg
Sodium:  
2464 mg
Fiber:
25 grams

Breakfast

MULTI-GRAIN CEREAL
2 cups
(218 calories)

RASPBERRIES, FROZEN
1/2 cup

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

Lunch

SALAD DRESSING, RANCH
2 tbsp, light
(70 calories)

CARROT, RAW
1 cup 

TUNA SALAD PITA SANDWICH
1 serving 

PEAR, RAW
1 pear

MILK, 2%
1 cup

Dinner

TURKEY BREAST 
4 oz pre-cooked

BRAN BREAD
1 slice
(61 calories)

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp
(50 calories)

CRANBERRY-ORANGE RELISH
1 oz

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cups

SWEET POTATO, BAKED, UNSALTED
1 small

ACORN, SQUASH, BOILED, NO SALT
1 cup

BERRY BLEND DRINK MIX
sugarless

Morning Snack

GRAHAM CRACKER
4 Crackers
(118 calories)

PEANUT BUTTER, CREAMY
2 tbsp
(190 calories)

DIET SODA
12 fl oz

Afternoon Snack

YOGURT, LOWFAT
4.1 oz
(118 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

ORANGE, RAW
1 orange

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

MILK, 2%
1 cup