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2400 Calorie Week 3 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2,397
Fat: 
51 grams
Protein: 
141  grams
Carbohydrates:  
334 grams
Sat Fat:  
8 grams
Chol: 
153 mg
Sodium:  
2389 mg
Fiber:
51 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
1 serving

BANANA, RAW
1 medium

MILK, 2%
1 cup

COFFEE
1 cup

Lunch

POTATO SALAD
1 serving

ROAST BEEF AND HORSERADISH SANDWICH
1 serving

SPLIT PEA SOUP
1 serving
(329 calories)
LOWFAT, low sodium

MILK, 2%
1 cup

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

CREAMY FRUIT CUP
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz
florets "deluxe"

GREEN TEA
1 cup

Morning Snack

GRAHAM CRACKER
4 crackers
(118 calories)

PEANUT BUTTER
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

PEAR, RAW
1 medium

CRANBERRY JUICE COCKTAIL
1 cup, diet

Evening Snack

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

CANTALOUPE CRUSH
1 serving

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2421
Fat: 
64 grams
Protein: 
129  grams
Carbohydrates:  
317 grams
Sat Fat:  
15 grams
Chol: 
244 mg
Sodium:  
3331 mg
Fiber:
22 grams

Breakfast

BANANA BREAKFAST SHAKE
1 serving

CINNAMON-RAISIN BAGEL
1/2 bagel
(156 calories)
3" dia

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp
(70 calories)
"lite" lower fat

COFFEE 
I cup

 

Lunch

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

BROCCOLI SPEARS, FROZEN
3.5 oz

DIET SODA
12 fl oz

Dinner

POACHED SALMON WITH CUCUMBER SAUCE
2 servings

ITALIAN SALAD, LOWFAT
1 serving

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

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

SWEET POTATO PUFF
1 serving

MILK, 2%
1 cup

Morning Snack

GRAPES
10 grapes
seedless

CHEESE, LOWFAT
2 cubic-inch
(60 calories)

SALTINE CRACKERS, REDUCED SODIUM
8 crackers
(112 calories)

VEGETABLE JUICE
8 fl oz
(60 calories)

Afternoon Snack

POPCORN, MICROWAVE, LIGHT
3 cups
(80 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BROWNIE, FROZEN
1.23 oz
(90 calories)

CREAM TOPPING, WHIPPED
2 tbsp
(16 calories)

CHOCOLATE SYRUP
2 tbsp
(104 calories)

CRANBERRY JUICE COCKTAIL
1 cup, diet

Wednesday

Basic Nutritional Summary:

Breakfast

CEREAL
2 cups
(218 calories)

GRAPEFRUIT, RAW
1/2 cup

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

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

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

BLUEBERRY, FROZEN
1 cup
unsweetened, unthawed

DIET SODA
12 fl oz

Dinner

PETIT MEATLOAF TOMATOES
2 servings

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

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

ITALIAN SALAD, LOWFAT
2 servings

GREEN TEA
1 cup

Morning Snack

APPLE, RAW
1 cup

PEANUT BUTTER
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

GRANOLA/CEREAL BAR, NON-FAT
1 bar
(140 calories)

MILK, 2%
1 cup

Evening Snack

CINNAMON BAKED BANANA
1 serving

CREAM TOPPING, NON-DAIRY
3 tbsp
(24 calories)

ICE CREAM, VANILLA, ALL NATURAL
1 cup
(220 calories)
"light"

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2435
Fat: 
65 grams
Protein: 
95  grams
Carbohydrates:  
324 grams
Sat Fat:  
9 grams
Chol: 
81 mg
Sodium:  
3647 mg
Fiber:
24 grams

Breakfast

HAM & EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

PINEAPPLE, RAW
1 cup

ORANGE JUICE PLUS CALCIUM
4fl oz

COFFEE
1 cup

Lunch

TURKEY SANDWICH
1 serving

ITALIAN SALAD, LOWFAT
1 serving

TOMATO GARDEN VEGETABLE SOUP, LOWFAT
1 cup
(100 calories)
ready-to-serve

DIET SODA
12 fl oz

 

MILK, 2%
1 cup

Dinner

MEXICAN SKILLET CHICKEN 
1 serving

CREAMY FRUIT CUP
1 serving

TORTILLA CHIPS
20 chips
(233 calories)

SALSA, LOW SALT
1/2 cup
(25 calories

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

BANANA, RAW
1 medium

PEANUT BUTTER
1 tbsp (190 calories)

MILK, 2%
1 cup

Afternoon Snack

GRANOLA/CEREAL BAR, NON-FAT
1 bar
(140 calories)

MILK, 2%
1 cup

 

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

ICE CREAM, VANILLA, ALL NATURAL
1 cup
(220 calories)
"light"

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2417
Fat: 
60 grams
Protein: 
112 grams
Carbohydrates:  
325 grams
Sat Fat:  
8 grams
Chol: 
147 mg
Sodium:  
2888 mg
Fiber:
19 grams

Breakfast

LOW FAT "CHEESY" CHEESE DANISH
2 servings

ORANGE, RAW
1 small

MILK, 2%
1 cup

Lunch

CHICKEN SALAD PITA SANDWICHES
1 serving

CELERY, RAW
1 cup
strips

COTTAGE CHEESE DIP
1 serving

DIET SODA
12 fl oz

CRACKERS, REDUCED FAT
20 crackers (200 calories)

Dinner

GRILLED LAMB CHOPS WITH SHALLOTS AND RED WINE
1 serving

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

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

CREAMY FRUIT CUP
1 serving

SALAD DRESSING, RANCH
2 tbsp buttermilk ranch "lite" refrigerated (70 calories)

SALAD, TOSSED, W/O DRESSING
2 cups

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

COFFEE
1 cup

Morning Snack

YOGURT, PEACHES 'N CREAM, 1% MILK FAT
8 oz
(230 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

PRETZEL TWIST LOW SALT
10 twist (228 calories)

PLUM, RAW
1 medium

CRANBERRY JUICE COCKTAIL
1 cup diet

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
2,470
Fat: 
65 grams
Protein: 
99  grams
Carbohydrates:  
360 grams
Sat Fat:  
11 grams
Chol: 
105 mg
Sodium:  
3900 mg
Fiber:
45 grams

Breakfast

BROILED GRAPEFRUIT
1 serving

STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

BAGEL WITH PEANUT BUTTER & JELLY
1 serving
w/ 2 tbsp peanut butter and 2 tbsp of jelly

COTTAGE CHEESE, LOW-FAT
4 oz
(100 calories)
w/ peach and pineapple

CHOCOLATE COOKIE, NON-FAT
2 cookies
(100 calories)
double fudge cookie cakes

DIET SODA
12 fl oz

Dinner

TURKEY, BREAST
6 oz
cooked, honey roasted, skinless

STUFFING, CORNBREAD, MIX
1/2 cup
prep

CRANBERRY-ORANGE RELISH
1 oz
canned

SWEET POTATO, BAKED, UNSALTED
1 small

ACORN SQUASH, BOILED, NO SALT
1 cup

MILK, 2%
1 cup

Morning Snack

CRISPBREAD, RYE
2 wafer
(183 calories)

CHEESE, LOW-FAT
2 cubic-inch
(60 calories)
colby or cheddar

VEGETABLE JUICE
8 fl oz
(60 calories)

Afternoon Snack

APPLE, RAW
1 small

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PUMPKIN PIE
1 piece
commercially prep (1/6 of 8" pie)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Sunday

Basic Nutritional Summary:
Total Calories:  
2,405
Fat: 
60 grams
Protein: 
95  grams
Carbohydrates:  
363 grams
Sat Fat:  
11 grams
Chol: 
114 mg
Sodium:  
3490 mg
Fiber:
26 grams

Breakfast

BLUEBERRY EGG WHITE PANCAKES
1 serving

PANCAKE SYRUP, LOWER CALORIE
2 tbsp
(50 calories)

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

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

TUNA SALAD PITA SANDWICHES
1 serving

VEGGIE VOLLEY BOWL
1 serving

MILK, 2%
1 cup

GREEN TEA
1 cup

Dinner

STEAK KABOBS
1 serving

CAESAR SALAD, LOWFAT
1 serving

BREADSTICK, SOFT
1 serving
(110 calories)

DIET SODA
12 fl oz

Morning Snack

GRAPE
20 grapes
red or green seedless

FRUIT SMOOTHIE COOLER
1/2 serving

 

Afternoon Snack

PRETZEL RODS
1 oz
(110 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free
 

 

Evening Snack

BROWNIE, LOWFAT
1 serving
(190 calories)

ICE CREAM, VANILLA
1/2 cup
(110 calories)
light

CHOCOLATE SYRUP
1 tbsp
(52 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free