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1400 Calorie Week 3 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1,468
Fat: 
33 grams
Protein: 
68  grams
Carbohydrates:  
230 grams
Sat Fat:  
6 grams
Chol: 
85 mg
Sodium:  
2434 mg
Fiber:
28 grams

Breakfast

FRUIT SMOOTHIE COOLER
1 serving

COFFEE
1 cup

Lunch

LITE BEEF STROGANOFF (yogurt-recipe) FROZEN ENTREE
1 meal
(330 calories)

SALAD TOSSED W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH
1 tbsp
(35 calories)

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Dinner

SALMON PASTA SALAD
1 serving

ACORN SQUASH, BOILED W/ SALT
1 cup
mashed

HEART-HEALTHY APRICOT MUFFINS
1 serving

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

DIET SODA
12 fl oz

Morning Snack

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

CARROT, RAW
strips or slices
1 cup

 

Afternoon Snack

APPLE, RAW
1 cup
sliced

PEANUT BUTTER
1 tbsp

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

YOGURT, ALL FLAVORS, LIGHT
6 oz
(100 calories)

HERBAL TEA
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1,427
Fat: 
34 grams
Protein: 
73  grams
Carbohydrates:  
207 grams
Sat Fat:  
8 grams
Chol: 
152 mg
Sodium:  
2373 mg
Fiber:
34 grams

Breakfast

CEREAL
1 cup
(109 calories)

ORANGE JUICE PLUS CALCIUM
8 fl oz

MILK, 2%
1 cup

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 serving 

POTATO SALAD
1 serving

PLUM, RAW
1 plum

DIET SODA
12 oz

Dinner

TURKEY TACOS
1 serving

BLACK BEAN SALSA
1 serving
(45 calories)

CARROT
1 cup
strips or slices 

CORN, FROZEN
3.3 oz
sweet corn 

GREEN TEA (BREWED) 
8 oz 
I cup

 

Morning Snack

TANGERINE, RAW
1 medium
tangerines, mandarin oranges, raw

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

BLUEBERRIES, FROZEN
1 cup
(unthawed)

LITE CREAM TOPPING, NONDAIRY
1 tbsp
(8 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
1,462
Fat: 
41 grams
Protein: 
79  grams
Carbohydrates:  
167 grams
Sat Fat:  
11 grams
Chol: 
167 mg
Sodium:  
3300 mg
Fiber:
17 grams

Breakfast

FRENCH TOAST
1 serving

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

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

PANCAKE SYRUP, LOWER CALORIE
1 tbsp
(25 calories)

Lunch

TURKEY TACOS
1 serving

BLACK BEAN SALSA
1 serving
(45 calories)

CARROT, RAW
1 cup
strips or slices 

CELERY, RAW
1 cup

MILK, 2%
1 cup

Dinner

BARLEY AND VEGETABLE CASSEROLE
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz
florets "Deluxe"

BRAN BREAD
1 slice
w/ raisin

CREAM CHEESE, SOFT, LIGHT, PLAIN
1 tbsp
(35 calories)

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

CHEESE, LOW-FAT
1 slice
(49 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

BANANA, RAW
1/2 medium

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

 

Evening Snack

CHOCOLATE COOKIE, NON-FAT
1 cookie
(50 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1,472
Fat: 
28 grams
Protein: 
96  grams
Carbohydrates:  
194 grams
Sat Fat:  
6 grams
Chol: 
133 mg
Sodium:  
2235 mg
Fiber:
17 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

ORANGE JUICE PLUS CALCIUM
4 fl oz

COFFEE
1 cup

Lunch

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

CHICKEN A L'ORANGE FROZEN ENTREE
1 meal
(270 calories)

DIET SODA
12 fl oz

Dinner

PASTA BLASTA
1 serving

CAESAR SALAD, LOW-FAT
1 serving

DINNER ROLL WITH BUTTER 
1 serving

ICE TEA MIX
1 serving 
sugar-free

Morning Snack

CELERY, RAW
1 cup
strips

PEANUT BUTTER
1 tbsp

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

YOGURT, LOW-FAT
4.1 oz
(120 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

STRAWBERRIES, RAW
1/2 cup

LITE CREAM TOPPING, NONDAIRY
1 tbsp
(8 calories)

GREEN TEA (BREWED) 
8 oz 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1,455
Fat: 
34 grams
Protein: 
93 grams
Carbohydrates:  
182 grams
Sat Fat:  
6 grams
Chol: 
140 mg
Sodium:  
1970 mg
Fiber:
21 grams

Breakfast

LOW-FAT "CHEESY" CHEESE DANISH
1 serving
very low-fat

MILK, 2% 1 cup

COFFEE
1 cup

Lunch

PASTA BLASTA
1 serving

CAESAR SALAD, LOW-FAT
1 serving

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

TOMATO SPINACH STUFFED CHICKEN BREASTS
1 serving

CARROT, FROZEN
1 cup
baby, whole "select"

ITALIAN BREAD
1 slice

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

HERBAL TEA
1 cup

Morning Snack

GRAHAM CRACKER
4 crackers
(118 crackers)

PEANUT BUTTER
1 tbsp

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

PEAR, RAW
1 pear

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

CHOCOLATE COOKIE, NON-FAT
2 cookie
(100 calories)

LEMONADE MIX,
8 fl oz
sugar-free

Saturday

Basic Nutritional Summary:
Total Calories:  
1,440
Fat: 
35 grams
Protein: 
67  grams
Carbohydrates:  
185 grams
Sat Fat:  
5 grams
Chol: 
99 mg
Sodium:  
1677 mg
Fiber:
15 grams

Breakfast

FRENCH TOAST
1 serving

PANCAKE SYRUP, LOWER CALORIE
1 tbsp
(25 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

 

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

APPLE, RAW
1 small

GREEN TEA (BREWED) 
8 oz 

 

Dinner

ORANGE GLAZED PORK CHOPS
1 serving

POTATO, BAKED W/SALT
1/2 cup

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

SPINACH, CANNED
1 cup
drained solids

CAESAR SALAD, LOW-FAT
1 serving

MILK, 2%
1 cup

Morning Snack

STRAWBERRIES, FROZEN
1/2 cup (thawed)
strawberries, frozen, unsweetened

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

CELERY, RAW
1 cup
strips

PEANUT BUTTER
1 tbsp

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Sunday

Basic Nutritional Summary:
Total Calories:  
1,403
Fat: 
30 grams
Protein: 
78  grams
Carbohydrates:  
180 grams
Sat Fat:  
7 grams
Chol: 
175 mg
Sodium:  
2634 mg
Fiber:
20 grams

Breakfast

CEREAL,
1 cup (109 calories)

BANANA 
1 medium

COFFEE
1 cup

MILK, 2% 
1 cup

Lunch

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

PEAR
1 pear

CHICKEN SALAD PITA SANDWICH
1 serving

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

SPAGHETTI & MEATBALLS
1 serving

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

DIET SODA
12 fl oz

Morning Snack

GRAPES
red or green 3 oz.

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

COTTAGE CHEESE
low-fat with calcium
1 cup
(160 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

LOW-FAT CLAIR, CHOCOLATE
1clair, frozen
(140 calories)

LEMONADE DRINK MIX,
8 fl oz
sugar-free