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1600 Calorie Week 5 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1606
Fat: 
46 grams
Protein: 
71  grams
Carbohydrates:  
215 grams
Sat Fat:  
7 grams
Chol: 
10 mg
Sodium:  
2689 mg
Fiber:
23 grams

Breakfast

PANCAKE SYRUP, LOWER CALORIE
1 tbsp (25 calories)

FRENCH TOAST
1 serving

ORANGE JUICE PLUS CALCIUM
8 fl oz

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

Lunch

BARBECUE CHICKEN
1 serving

SOUTHWESTERN JALAPENO CORNBREAD
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

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

DIET SODA
12 fl oz

 

Dinner

TERIYAKI HALIBUT
1 serving

ITALIAN SALAD, LOWFAT
1 serving

ACORN SQUASH, BAKED, NO SALT
1 cup

FRENCH BREAD DOUGH
2 slices (120 calories) refrigerated, crusty 1" slice

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

LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

FRUIT CUP, MIXED FRUIT IN EXTRA LIGHT SYRUP
4 oz (50 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

APPLE, RAW
1 apple

FRUIT PUNCH MIX
8 fl oz sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1 brownie (90 calories)

MILK 2 %
, 1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1678
Fat: 
57 grams
Protein: 
72  grams
Carbohydrates:  
197 grams
Sat Fat:  
7 grams
Chol: 
74 mg
Sodium:  
2630 mg
Fiber:
24 grams

Breakfast

ENGLISH MUFFIN
1 muffin (130 calories)

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

STRAWBERRIES, RAW
1 cup

MILK 2 %,
1 cup

 

 

Lunch

TURKEY SANDWICH
1 serving

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

SALAD, TOSSED W/O DRESSING
2 cups

DIET SODA,
12 fl oz

Dinner

SPICY FRENCH UNFRIES
1 serving

TURKEY BURGERS
1 serving

CORN ON THE COB, YELLOW, BOILED, NO SALT
1/2 ear

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

LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

CELERY, RAW
1 cup

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

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GREEN TEA, BREWED
8 oz (1 cup)

BANANA, RAW
1 medium

Evening Snack

CINNAMON BAKED, BANANA
1 serving

MILK 2 %,
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1618

Breakfast

PLAIN BAGEL
1 bagel (156 calories)

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

MILK, 2 %
1 cup

BANANA, RAW
1 banana

Lunch

HAM SANDWICH
1 serving

CORN ON THE COB, YELLOW, BOILED, NO SALT
1 ear

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

GRAPES,
30 seedless grapes

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Dinner

VEGGIE VOLLEY BOWL
1 serving

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

BRAN BREAD
1 slice (61 calories)

DIET SODA,
12 fl oz

Morning Snack

CARROT, RAW
1 cup

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

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

ORANGE,
1 small

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK 2 %,
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1647
Fat: 
39 grams
Protein: 
46  grams
Carbohydrates:  
247 grams
Sat Fat:  
5 grams
Chol: 
69 mg
Sodium:  
1688 mg
Fiber:
29 grams

Breakfast

EGGWHITE PANCAKES
1 serving

PANCAKE SYRUP
1 tbsp (25 calories)

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

MILK 2%,
1 cup

COFFEE, BREWED
1 cup

Lunch

VEGGIE VOLLEY BOWL
1 serving

APPLE, RAW

LEMONADE DRINK MIX
8 fl oz, sugar free

Dinner

BROCCOLI, BOILED
1/2 cup

PARMESAN ANGEL HAIR PASTA
2 servings

LOWFAT CAESAR SALAD
1 serving

DIET SODA,
12 fl oz

Morning Snack

BLUEBERRIES, FROZEN 
1 cup (unthawed)

LEMONADE DRINK MIX 8 fl oz sugar-free

Afternoon Snack

CRACKER, REDUCED FAT,
4 crackers (40 calories)

PEANUT BUTTER
1 tbsp (95 calories)

GREEN TEA, BREWED
8 oz (1 cup)

Evening Snack

BAKED APPLE
1 serving

MILK, 2%
1 cup

 

Friday

Basic Nutritional Summary:
Total Calories:  
1621
Fat: 
36 grams
Protein: 
58 grams
Carbohydrates:  
234 grams
Sat Fat:  
5 grams
Chol: 
96 mg
Sodium:  
2043 mg
Fiber:
21 grams

Breakfast

MUFFIN, BLUEBERRY, FROZEN
1 muffin (170 calories)

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

MILK, 2%
1 cup

Lunch

MIXED FRUIT, CHUNKY IN EXTRA LIGHT SYRUP
1 cup (50 calories)

PARMESAN ANGEL HAIR PASTA
1 serving

LOWFAT CAESAR SALAD
1 serving

DIET SODA,
12 fl oz

 

Dinner

BROILED HERBED CHICKEN
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

MIXED GRAIN BREAD
1 slice (60 calories)

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

BERRY BLEND DRINK MIX
8 fl oz sugar-free 

Morning Snack

RASPBERRIES
1 cup

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GREEN TEA, BREWED
8 oz (1 cup)

CARROT, RAW
1 cup (strips or slices) 

DIP, BLACK BEAN, NONFAT
1 oz (25 calories)

Evening Snack

BERRY BANANA PEACH SMOOTHIE
1 serving

MILK 2 %
1 cup 

Saturday

Basic Nutritional Summary:
Total Calories:  
1594
Fat: 
57 grams
Protein: 
66  grams
Carbohydrates:  
182 grams
Sat Fat:  
9 grams
Chol: 
83 mg
Sodium:  
2310 mg
Fiber:
33 grams

Breakfast

STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

COFFEE, BREWED, PREPARED
1 cup

Lunch

TUNA SALAD PITA SANDWICHES
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

MILK 2 %
1 cup 

Dinner

TURKEY MEATLOAF
1 serving

SWEET POTATO, BAKED, UNSALTED
1 small

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

MIXED VEGETABLES, BOILED, NO SALT
1 cup (frozen, drained)

DIET SODA
12 fl oz

Morning Snack

CELERY, RAW
1 cup

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

APPLE, RAW
1 small

LEMONADE 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:  
1667
Fat: 
53 grams
Protein: 
72  grams
Carbohydrates:  
204 grams
Sat Fat:  
9 grams
Chol: 
68 mg
Sodium:  
2241 mg
Fiber:
32 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
1 serving 

BROILED GRAPEFRUIT
1 serving

ORANGE JUICE PLUS CALCIUM
4 fl oz

 

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

BROCCOLI, RAW
1 cup (chopped)

SALAD DRESSING, RANCH
3 tbsp (105 calories) "Lite"

DIET SODA,
12 fl oz

 

Dinner

SCALLOPED POTATOES
1 serving

SOUTHWESTERN JALAPENO CORNBREAD
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

BARBECUE CHICKEN
1 serving

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

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Morning Snack

APPLE, RAW
1 apple

PEANUT BUTTER
1 tbsp (95 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

CELERY, RAW
1/2 cup (strips)

Evening Snack

BAKED APPLE
1 serving

MILK 2%
1 cup