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1400 Calorie Week 1 Combination Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1478
Fat: 
38 grams
Protein: 
61  grams
Carbohydrates:  
208 grams
Sat Fat:  
6 grams
Chol: 
65 mg
Sodium:  
1978 mg
Fiber: 22 grams

Breakfast

FRENCH TOAST,
1 serving

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

PANCAKE SYRUP,
reduced calorie
1 tbsp
(25 calories) 

COFFEE
1 cup

MILK, 2% 1 cup

Lunch

ITALIAN SALAD W/ DRESSING
1 serving

PARMESAN ANGEL HAIR PASTA
1 serving

CANTALOUPE, RAW
1 cup
cubed

GREEN TEA (BREWED) 
8 oz 
1 cup

Dinner

EASY MEATLOAF
1 serving

MASHED POTATOES
1 serving

MIXED PEAS & CARROTS,  CANNED
1 cup

DIET SODA
12 fl oz

Morning Snack

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

APPLE 
1 small

Afternoon Snack

GRANOLA/CEREAL BAR, ALMOND 
1 bar
(80 calories)
almond & brown sugar, crunchy, LOWFAT

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

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

MILK, 2%
1 cup

Tuesday

Basic Nutritional Summary:
Total Calories:  
1487
Fat: 
36 grams
Protein: 
73  grams
Carbohydrates:  
208 grams
Sat Fat:  
6 grams
Chol: 
96 mg
Sodium:  
1568 mg
Fiber: 20 grams

Breakfast

FRUIT SMOOTHIE COOLER
1 serving

COFFEE, BREWED,  1 cup

Lunch

LIGHT CHEESE RAVIOLI  FROZEN ENTREE
(260 calories)

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

MILK, 2%
1 cup

Dinner

LEMON PEPPER RED SNAPPER
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

SOUTHWESTERN JALAPENO CORNBREAD
2 servings

MARGARINE-LIKE SPREAD
40% fat 2tbsp (50 calories)

DIET SODA
12 oz

Morning Snack

BANANA
1/2 medium

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

CARROTS, RAW
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

WATERMELON,
1 wedge

LEMONADE DRINK MIX
8 fl oz
sugar-free

Wednesday

Basic Nutritional Summary:
Total Calories:  
1462
Fat: 
41 grams
Protein: 
79  grams
Carbohydrates:  
167 grams
Sat Fat:  
11 grams
Chol: 
167 mg
Sodium:  
3300 mg
Fiber: 17 grams

Breakfast

CEREAL
1cup
(109 calories)

BANANA 
1 medium

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

HORSERADISH AND ROAST BEEF SANDWICH
1serving 

GRAPES 
3 oz
red or green

VEGETABLE SOUP
1 serving
ready to serve, can

DIET SODA
12 fl oz

Dinner

SPAGHETTI AND TASTY TURKEY MEATBALLS
1 serving

FRENCH BREAD DOUGH 
1 slice
(60 calories)
refrigerated, crusty, 1" slice

MARGARINE-LIKE SPREAD, 40% FAT 
1tbsp

SALAD, TOSSED, W/O DRESSING 
1.5 cups

SALAD DRESSING, ITALIAN, DIET 
1 tbsp 
(15 calories)

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

COTTAGE CHEESE, 2% MILKFAT
1/2 cup
(90 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CELERY RAW, STRIPS
1 cup

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

POPCORN, AIR-POPPED LIGHT
1 cup
(30 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Thursday

Basic Nutritional Summary:
Total Calories:  
1455
Fat: 
40 grams
Protein: 
59  grams
Carbohydrates:  
309 grams
Sat Fat:  
9 grams
Chol: 
52 mg
Sodium:  
2159 mg
Fiber: 24 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH  
2 servings

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

BAGEL W/ PEANUT BUTTER & JELLY 1 serving
1 Tbsp. peanut butter
1 Tbps. jam/preserves

GRAPES 
3 oz
red or green

PRETZEL RODS
10 rods
(110 calories)

GREEN TEA (BREWED) 
8 oz 
1 cup

Dinner

CHICKEN QUESADILLAS  
1 serving

BLACK BEAN SALSA
1 serving

VEGETABLE STEW 
1 serving

CELERY RAW, STRIPS
1 cup

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

YOGURT, LOWFAT
4.1 oz
(118 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CARROTS 
1 cup

DIP, RANCH, LIGHT
2 tbsp
(70 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

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

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Friday

Basic Nutritional Summary:
Total Calories:  
1425
Fat: 
42 grams
Protein: 
67  grams
Carbohydrates:  
163 grams
Sat Fat:  
9 grams
Chol: 
152 mg
Sodium:  
3324 mg
Fiber: 23 grams

Breakfast

PLAIN BAGEL 
1 bagel
(156 calories)

CREAM CHEESE, LIGHT
1 tbsp (35 calories)

MILK,
2% 1 cup

COFFEE
1 cup

Lunch

SPAGHETTI & TASTY TURKEY MEATBALLS
1 serving

LOWFAT CAESAR SALAD
1 serving

DIET SODA
12 fl oz

Dinner

"JUST LIKE THANKSGIVING DINNER" TURKEY, BREAST
4 oz
(120 calories)
cooked, honey roasted, skinless

STUFFING, CORNBREAD, MIX 
1/4 cup
(90 calories)
prepared

SWEET POTATO, BAKED W/SALT
1/2 medium
(59 calories)
baked in skin (2" dia, 5" raw)

GREEN BEANS W/ALMONDS, FROZEN
2/3 cup
(60 calories)

CRANBERRY-ORANGE RELISH
1oz
canned

MILK, 2%
1 cup

Morning Snack

CRISPBREAD, RYE
1 wafer 
(92 calories)
crackers, crispbread, rye

VEGETABLE JUICE
6 fl oz
(35 calories)

Afternoon Snack

BANANA
1 medium

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

WHIPPED BLUEBERRY DELIGHT:
BLUEBERRIES, FROZEN
1 cup
(unthawed)
LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Saturday

Basic Nutritional Summary:
Total Calories:  
1440
Fat: 
35 grams
Protein: 
67  grams
Carbohydrates:  
185 grams
Sat Fat:  
5 grams
Chol: 
99 mg
Sodium:  
1677 mg
Fiber: 15 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

ORANGE JUICE PLUS CALCIUM
8 fl oz

COFFEE
1 cup

Lunch

CHICKEN SALAD  PITA SANDWICH 
1 serving

SWEET POTATO, BAKED, UNSALTED
1 small
(59 calories)

GREEN BEANS WITH ALMONDS, FROZEN
2/3 cups
(60 calories)

GREEN TEA (BREWED) 
8 oz 

MILK, 2%
1 cup

 

Dinner

MARINATED FLANK STEAK  
1 serving

GRILLED HERB TOMATOES
1 serving

CARROT, FROZEN
1/4 cup

BAKED APPLE
1 serving

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

PLUM 
1 fruit

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKER
1 serving
(118 calories)

MILK, 2% 
1 cup

Evening Snack

CHOCOLATE PUDDING
1 snack(100 calories)

LITE CREAM TOPPING, NONDAIRY FROZEN
1 tbsp (8 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Sunday

Basic Nutritional Summary:
Total Calories:  
1431
Fat: 
38 grams
Protein: 
75  grams
Carbohydrates:  
188 grams
Sat Fat:  
3 grams
Chol: 
98 mg
Sodium:  
2240 mg
Fiber: 30 grams

Breakfast

MULTIGRAIN CEREAL, oatmeal  
1/2 cup (133 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

TUNA SALAD PITA SANDWICH
1 serving

CAULIFLOWER
1 cup

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

SPICY FRENCH UNFRIES
1.5 servings

DIET SODA
12 fl oz

STRAWBERRY RAW
1 cup

Dinner

BROCCOLI FLORETS, FROZEN 
3.3 oz
florets "Deluxe"

20 MINUTE GARLIC ROSEMARY CHICKEN AND BROWN RICE  
1 serving 

GREEN TEA (BREWED) 
8 oz I cup

LOWFAT CAESAR SALAD

FRENCH BREAD DOUGH
1 slice (60 calories)

MARGARINE LIKE SPREAD
40% fat 1 tbsp (50 calories)

Morning Snack

ORANGE 
1 small

BERRY BLEND DRINK MIX 
8 fl oz  sugar-free

Afternoon Snack

CRACKERS, REDUCED FAT, 
6 crackers
(60 calories)
reduced-fat, classic golden cracker

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

BLUEBERRIES, FROZEN
1 cup (unthawed)

LITE CREAM TOPPING, NONDAIRY
2 tbsp (16 calories)

MILK, 2%
1 cup