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2000 Calorie Week 3 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1,996
Fat: 
68 grams
Protein: 
81 grams
Carbohydrates:  
259 grams
Sat Fat:  
8 grams
Chol: 
149 mg
Sodium:  
2672 mg
Fiber:
26 grams

Breakfast

HAM AND EGG ENGLISH MUFFIN
1 serving

BROILED GRAPEFRUIT
1 serving

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

EASY MEATLOAF
1 serving

PEAR, RAW
1 pear 

CUCUMBER, PEELED, RAW
1 cup

SALAD DRESSING, RANCH
2 tbsp
(70 calories) 

MILK, 2%
1 cup

Dinner

BARBECUE CHICKEN 
1 serving

SWEET POTATO PUFF
1 serving

BAKED APPLE
1 serving

SALAD, TOSSED W/O DRESSING
1.5 cups

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

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

GREEN TEA, BREWED
1 cup

Morning Snack

MUFFIN, OAT BRAN, RAISIN
1 muffin (180 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

SALSA, LOWSALT
1/2 cup
(50 calories)

TORTILLA CHIPS, HOT
15 chips
(175 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

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

MILK, 2%
1 cup

Tuesday

Basic Nutritional Summary:
Total Calories:  
2,026
Fat: 
66 grams
Protein: 
84  grams
Carbohydrates:  
253 grams
Sat Fat:  
11 grams
Chol: 
82 mg
Sodium:  
2891 mg
Fiber:
33 grams

Breakfast

MIXED GRAIN BREAD
2 slices
(130 calories)

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

FRUIT SMOOTHIE COOLER
1 serving

ORANGE, RAW
1 small

COFFEE, BREWED
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

VEGETABLE STEW
1 serving

APPLE, RAW
1 small

DIET SODA
12 fl oz

Dinner

CHICKEN AND VEGETABLES
1 serving

PEAR, RAW
1 pear

UNFRIED RICE
2 servings

BROCCOLI FLORETS, FROZEN
4.0 oz

MILK, 2%
1 cup

Morning Snack

CRACKER, REDUCED FAT
12 crackers
(120 calories)

CHEESE, LOWFAT
2 cubic inch (60 calories)
(Colby or cheddar)

DIET SODA
12 fl oz

Afternoon Snack

POPCORN CAKE
2 cakes (79 calories)

PEANUT BUTTER
2 tbsp
(190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

LEMONADE DRINK MIX
8 fl oz
sugar-free

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
2,002
Fat: 
65 grams
Protein: 
63  grams
Carbohydrates:  
250 grams
Sat Fat:  
8 grams
Chol: 
67 mg
Sodium:  
2837 mg
Fiber:
23 grams

Breakfast

CANTALOUPE, RAW
1 wedge

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

PLAIN BAGEL, ENRICHED, TOASTED
1 bagel (156 calories)

MILK, 2 %
1 CUP

COFFEE, BREWED
1 cup

Lunch

BARBECUE CHICKEN
1 serving

BAKED APPLE
1 serving

SWEET POTATO PUFF
1 serving

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

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

GREEN TEA, BREWED
1 cup

Dinner

BARLEY AND VEGETABLE CASSEROLE
1 serving

CREAMY FRUIT CUP
1 serving

MIXED GRAIN BREAD
2 large slices
(130 calories)

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

MILK, 2%
1 cup

Morning Snack

CARROT, RAW
1 cup

SALAD DRESSING, RANCH
2 tbsp (70 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

BUTTER, COOKIE, ENRICHED
3 cookies
(70 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

ANIMAL COOKIES
8 pieces (112 calories)

YOGURT, SUGAR-FREE, FROZEN, LOWFAT
1 serving (104 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1,968
Fat: 
51 grams
Protein: 
78 grams
Carbohydrates:  
265 grams
Sat Fat:  
3 grams
Chol: 
40 mg
Sodium:  
2463 mg
Fiber:
37 grams

Breakfast

MUFFIN, OAT BRAN, RAISIN
2 muffins
(360 calories)

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

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving 

CANTALOUPE, RAW
1 wedge

MILK, 2%
1 cup

Dinner

STEAK ENTREE, RIBEYE, CHOICE
4 oz precooked
 

SCALLOPED POTATOES
2 servings

CREAMY FRUIT CUP
1 serving

ROLL, SOURDOUGH
1 roll (110 calories)

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

COFFEE, BREWED
1 cup

Morning Snack

GRAHAM CRACKER
4 crackers (118 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

TORTILLA CHIPS
12 chips (140 calories)

SALSA, LOWSALT
1/4 cup (25 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2,051
Fat: 
55 grams
Protein: 
92  grams
Carbohydrates:  
256 grams
Sat Fat:  
8 grams
Chol: 
59 mg
Sodium:  
2735 mg
Fiber:
22 grams

Breakfast

TOASTED OATMEAL CEREAL, HONEY NUT
2 cups
(381 calories)

PAPAYA, RAW
1 cup

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

 

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

CUCUMBER, PEELED, RAW
1 cup

COTTAGE CHEESE, 1.5% MILKFAT, PINEAPPLE
1/2 cup (120 calories)

APPLE, RAW
1 small

MILK, 2%
1 cup

Dinner

CITRUS BAKED DOVER SOLE
1 serving

PARMESAN ANGEL HAIR PASTA
2 servings

CARROT, FROZEN, W/SALT
1 cup

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, BUTTERMILK
1 tbsp, light (30 calories)

MILK, 2%
1 cup

Morning Snack

CRACKER, REDUCED FAT
12 crackers
(120 calories)

CHEESE, LOWFAT
2 cubic inches (60 calories)

DIET SODA
12 fl oz

Afternoon Snack

POPCORN CAKE
1 cake (38 calories)

PEANUT BUTTER, SMOOTH
2 tbsp (190 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

FRUIT SMOOTHIE
1 serving

Saturday

Basic Nutritional Summary:
Total Calories:  
2,076
Fat: 
58 grams
Protein: 
75 grams
Carbohydrates:  
286 grams
Sat Fat:  
8 grams
Chol: 
56 mg
Sodium:  
2759 mg
Fiber:
29 grams

Breakfast

CHEESE DANISH
2 servings

BROILED GRAPEFRUIT
1 serving

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

TURKEY SANDWICH
1 serving

VEGETABLE SOUP, READY-TO-EAT
1 serving (120 calories)

ORANGE, RAW
1 small

MILK, 2%
1 cup

Dinner

CHINESE SCALLOPS
1 serving

CHINESE NOODLE, CHOW MEIN
1 cup (237 calories)

VEGETABLES, FROZEN, BAG, CHINESE STIR FRY BLEND
1 cup

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

HERBAL TEA, BREWED
1 cup

Morning Snack

GRAHAM CRACKERS
8 crackers (237 calories)

FRUIT SMOOTHIE

Afternoon Snack

BUTTER COOKIE, ENRICHED
3 cookies, commercially prepared
(70 calories)

PEAR, RAW
1 pear

MILK, 2 %

Evening Snack

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Sunday

Basic Nutritional Summary:
Total Calories:  
2,031
Fat: 
56 grams
Protein: 
90  grams
Carbohydrates:  
301 grams
Sat Fat:  
11 grams
Chol: 
94 mg
Sodium:  
2800 mg
Fiber:
33 grams

Breakfast

PLAIN BAGEL
1 bagel (156 calories)

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

JELLY, RASPBERRY
1 tbsp (24 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

COTTAGE CHEESE, NONFAT
4 oz (90 calories)

STRAWBERRY, UNSWEETENED
1 cup

TUNA SALAD PITA SANDWICH
1 serving

LEMONADE DRINK MIX
8 fl oz
sugar-free

Dinner

EASY MEATLOAF
1 serving

FRENCH ROLL
1 roll (105 calories)

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

ASPARAGUS, FROZEN, NO SALT
1 cup

ACORN SQUASH, BOILED, NO SALT
1 cup

MASHED POTATOES
1 serving

HERBAL, TEA, BREWED
1 cup

Morning Snack

APPLE, RAW
1 small

CELERY, RAW
1 cup

PEANUT BUTTER, CREAMY
1 tbsp (95 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKERS
4 crackers (118 calories)

MILK, 2%
1 cup

Evening Snack

CINNAMON BAKED BANANA
1 serving

LEMONADE DRINK MIX
8 fl oz
sugar-free