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1600 Calorie Week 6 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1617
Fat: 
40 grams
Protein: 
59 grams
Carbohydrates:  
235 grams
Sat Fat:  
6 grams
Chol: 
14 mg
Sodium:  
1795 mg
Fiber:
44 grams

Breakfast

MILK, 2% 
1 cup

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

OAT BRAN BREAD, REDUCED CALORIE, TOASTED
1 slice
(45 calories)

FRUIT SMOOTHIE COOLER
1 serving

Lunch

HAM SANDWICH
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

OAT BRAN BREAD, REDUCED CALORIE
1 slice
(45 calories)

QUICHE LORRAINE, MEATLESS
1 serving

SPLIT PEA SOUP
1 serving

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

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

CELERY, RAW
1/2cup 
(diced)

APPLE JUICE
8 fl oz
(120 calories)

 

Afternoon Snack

STRAWBERRIES, RAW
1/2 cup
sliced

DIET SODA
12 fl oz

Evening Snack

BLACKBERRIES, FROZEN
1/2 cup

LITE CREAM TOPPING, NONDAIRY
1 tbsp
(8 calories)

MILK, 2% 
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1653
Fat: 
40 grams
Protein: 
6 grams
Carbohydrates:  
230 grams
Sat Fat:  
5 grams
Chol: 
39 mg
Sodium:  
2092 mg
Fiber:
27 grams

Breakfast

FRENCH TOAST
1 serving

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

PANCAKE SYRUP, LOWER CALORIE
1 tbsp
(25 calories)

ORANGE
1/2 orange

MILK, 2%
1 cup

 

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

SALAD, TOSSED, W/O DRESSING
2 cups

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

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

HEART-HEALTHY FETTUCINE ALFREDO
1 serving

MIXED VEGETABLES, BOILED, NO SALT
1 cup

OAT BRAN BREAD, REDUCED-CALORIE
1 slice (45 calories)

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

DIET SODA
12 fl oz

Morning Snack

CARROT, RAW
1 cup

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

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

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK, 2% 
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
1658
Fat: 
47 grams
Protein: 
70 grams
Carbohydrates:  
208 grams
Sat Fat:  
6 grams
Chol: 
96 mg
Sodium:  
2442 mg
Fiber:
15 grams

Breakfast

HEART-HEALTHY APRICOT MUFFINS
1 serving

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

MILK, 2%
1 cup

Lunch

HEART-HEALTHY FETTUCINE ALFREDO
1 serving (leftover)

SALAD TOSSED, W/O DRESSING
1 cup

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

DIET SODA
12 fl oz

Dinner

ORANGE GLAZED PORK CHOPS
1 serving

MIXED GRAIN BREAD
1 slice (65 calories)

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

PEAS AND ONIONS, FROZEN
3.3 oz

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Morning Snack

RAISINS, SEEDLESS
1 box

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

GRANOLA BAR, LOWFAT
1 bar (90 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

 

Evening Snack

BAKED APPLE
1 serving

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1663
Fat: 
41 grams
Protein: 
70 grams
Carbohydrates:  
224 grams
Sat Fat:  
7 grams
Chol: 
64 mg
Sodium:  
2758 mg
Fiber:
20 grams

Breakfast

BAGEL
1 bagel (156 calories)

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

MILK, 2%
1 cup

Lunch

GRILLED HAM & CHEESE SANDWICH
1 serving

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

CARROT, RAW
1 cup

CELERY, RAW
1 cup

DIET SODA
12 fl oz

Dinner

SLOPPY JOES
1 serving

ASPARAGUS, FROZEN
3.3 oz

LOWFAT CAESAR SALAD
1 serving

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

BANANA BREAKFAST SHAKE
1 serving

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

APPLE, RAW
1 small

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

CREAMY FRUIT CUP
1 serving

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1635
Fat: 
53 grams
Protein: 
71 grams
Carbohydrates:  
197 grams
Sat Fat:  
5 grams
Chol: 
90 mg
Sodium:  
2692 mg
Fiber:
24 grams

Breakfast

LOWFAT "CHEESY CHEESE DANISH"
1 serving

RASPBERRIES, FROZEN
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

TUNA SALAD PITA SANDWICH
1 serving

SALAD TOSSED, W/O DRESSING
1 cup

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

ITALIAN BREAD, GARLIC
1 slice
(186 calories)

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

TURKEY MEATLOAF
1 serving

GREEN BEANS  W/ ALMONDS, FROZEN
1 cup

CARROT, FROZEN
1 cup

BRAN BREAD
2 slices
(122 calories)

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

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

CELERY, RAW
1 cup
strips

SALSA, LOW SALT
1/2 cup
(50 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

CRACKER, REDUCED FAT
16 crackers
(160 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

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

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1687
Fat: 
58 grams
Protein: 
67 grams
Carbohydrates:  
209 grams
Sat Fat:  
9 grams
Chol: 
90 mg
Sodium:  
2696 mg
Fiber:
25 grams

Breakfast

ORANGE CORN MUFFINS
1 serving

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

ORANGE
1 small

MILK, 2%
1 cup

Lunch

ROAST BEEF & HORSERADISH SANDWICH
1 serving

CARROT, FROZEN
1 cup

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

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

DIET SODA
12 fl oz 

 

Dinner

RED PEPPERED CHINESE SCALLOPS
1 serving

CHINESE NOODLE, CHOW MEIN
1 cups 
(237 calories)

VEGETABLES, FROZEN, THAI STIR FRY BLEND
1 cup

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Morning Snack

PLUM, RAW
1 fruit

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKER
4 crackers
(118 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

FORTUNE COOKIE
1 cookie
(30 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1603
Fat: 
52 grams
Protein: 
66 grams
Carbohydrates:  
197 grams
Sat Fat:  
5 grams
Chol: 
56 mg
Sodium:  
2116 mg
Fiber:
20 grams

Breakfast

ORANGE CORN MUFFINS
1 serving

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

MILK, 2% 
1 cup

Lunch

TURKEY SANDWICH
1 sandwich

ITALIAN SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

Dinner

BAKED STUFFED POTATOES
1 serving

CRUNCHY ORANGE ROUGHY
1 serving

GRILLED HERBED TOMATOES
2 servings

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

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

GREEN TEA, BREWED
1 cup

Morning Snack

APPLESAUCE, SWEET CINNAMON
1/2 cup
(50 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

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

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2% 
1 cup