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2400 Calorie Week 1 Combination Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2416
Fat: 
77 grams
Protein: 
92  grams
Carbohydrates:  
342 grams
Sat Fat:  
13 grams
Chol: 
113 mg
Sodium:  
3364 mg
Fiber: 30 grams

Breakfast

EGG WHITE PANCAKE
1 serving

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp
(48 calories)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

TUNA SALAD PITA SANDWICH
1 serving

GRAPES
30 grapes seedless
red or green

PRETZELS, NO SALT ADDED
18 pretzels (100 calories)

MILK, 2%
1 cup

Dinner

SPAGHETTI AND TASTY TURKEY MEATBALLS
1 servings

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH, LIGHT
2 tbsp
(53 calories)

FRENCH BREAD DOUGH
2 slices
(120 calories)

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

GREEN TEA, BREWED
1 cup

Morning Snack

PEAR, RAW
1 pear

VEGETABLE JUICE, LOW SALT
6 fl oz (45 calories)

GRAHAM CRACKERS
4crackers (118 calories)

PEANUT BUTTER
2 tbsp (19 calories)

Afternoon Snack

APPLE RAW, SMALL

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

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NON-FAT
1 snack
(100 calories)

MILK, 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2456
Fat: 
65 grams
92: 
119  grams
Carbohydrates:  
366 grams
Sat Fat:  
11 grams
Chol: 
140 mg
Sodium:  
3589 mg
Fiber: 43 grams

Breakfast

MULTI-GRAIN CEREAL, OATMEAL
1 cup
(266 calories)

BANANA, RAW
1 medium

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 serving 

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

COTTAGE CHEESE, LOW-FAT
6 oz
(150 calories)

APPLE, RAW
1 small
(2.5" dia)

DIET SODA
12 oz

Dinner

RED PEPPERED CHINESE SCALLOPS
1 serving

SESAME GINGER COATED VEGETABLES
1 serving

CHINESE NOODLE, CHOW MEIN
1/2 cup
(118 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

GRAHAM CRACKER
4 crackers
(118 calories)

MILK, 2%
1 cup

Afternoon Snack

PEANUTS, HONEY ROASTED
1/4 cup

MILK, 2%
1 cup

Evening Snack

CINNAMON BAKED BANANA
1 serving

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

LEMONADE DRINK MIX
8 fl oz sugar-free

Wednesday

Basic Nutritional Summary:
Total Calories:  
2446
Fat: 
66 grams
Protein: 
94  grams
Carbohydrates:  
340 grams
Sat Fat:  
11 grams
Chol: 
67 mg
Sodium:  
3669 mg
Fiber: 28 grams

Breakfast

FRUIT SMOOTHIE COOLER
1 serving

MIXED GRAIN BREAD, TOASTED
1 slice
(65 calories)

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp
(70 calories)

COFFEE, BREWED
1 cup

Lunch

TURKEY SANDWICH
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

PEAR, RAW
1 pear

DIET SODA
12 fl oz

Dinner

SALMON PASTA SALAD
1 serving

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

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

GRILLED HERBED TOMATOES
1 serving

APPLE WALNUT BREAD PUDDING
1serving

GREEN TEA, BREWED
1 cup

Morning Snack

PEACH, RAW
1 medium

CRACKERS, REDUCED FAT
15 crackers
(150 calories)
classic golden crackers

PEANUT BUTTER 
1.5 tbsp (142 calories)

MILK, 2%
1 cup

Afternoon Snack

GRANOLA/CEREAL BAR, CHOCOLATE
1 bar, low fat
(80 calories)

MILK, 2%
1 cup

Evening Snack

LOW-FAT CHOCOLATE ÉCLAIR
1 éclair, frozen
(140 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
2393
Fat: 
64 grams
Protein: 
106  grams
Carbohydrates:  
330 grams
Sat Fat:  
12 grams
Chol: 
135 mg
Sodium:  
3006 mg
Fiber: 40 grams

Breakfast

APPLE EGG WHITE PANCAKES
1 serving

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp
(48 calories)

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
1 cup

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 serving 

BAKED BEANS, MAPLE CURED BACON
1/2 cup
(150 calories)

GRAPES
20 seedless grapes

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

COFFEE, BREWED
1 cup

Dinner

TOMATO SPINACH STUFFED CHICKEN BREASTS
1 serving

MASHED POTATOES
1 serving

GREEN BEANS, WITH ALMONDS, FROZEN
1 cup

BAKED APPLE
1 serving

GREEN TEA, BREWED
1 cup

Morning Snack

CELERY, RAW
1 cup strips

PEANUT BUTTER 
2 tbsp (190 calories)

MILK, 2% 
1 cup

Afternoon Snack

RAISIN, SEEDLESS
1 box

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

CINNAMON BAKED BANANA

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
2458 Calories:  
2222
Fat: 
54 grams
Protein: 
146  grams
Carbohydrates:  
321 grams
Sat Fat:  
12 grams
Chol: 
215 mg
Sodium:  
3520 mg
Fiber: 25 grams

Breakfast

BANANA BREAKFAST SHAKE
1 serving

COFFEE, BREWED
1 cup

Lunch

PEPPERONI PIZZA SANDWICH, FROZEN
1 sandwich
(367 calories)

GREEN BEANS, FROZEN
1 cup

APPLE, RAW
1 small

DIET SODA
12 fl oz

Dinner

CHERRY TOMATO TURKEY MEATBALLS
2 servings

SPAGHETTI SAUCE, CHUNKY
1/2 cup
(50 calories)

SPAGHETTI PASTA, COOKED, ENRICHED
1 cup
(230 calories)

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH, LIGHT
2 tbsp
(53 calories)

CANTALOUPE CRUSH
1 serving

Morning Snack

MUFFIN, BLUEBERRY, FROZEN, LOW FAT
1 muffin
(170 calories)

MILK, 2% 
1 cup

Afternoon Snack

KIWI
1 medium

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

CREAMY FRUIT CUP
1 serving

MILK, 2% 
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
2458
Fat: 
79 grams
Protein: 
100  grams
Carbohydrates:  
337 grams
Sat Fat:  
24 grams
Chol: 
157 mg
Sodium:  
3326 mg
Fiber: 21 grams

Breakfast

HEART HEALTHY EGGS BENEDICT
1servings

LOWFAT HOLLANDAISE SAUCE
1 serving

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

BANANA BREAKFAST SHAKE

Lunch

TURKEY SANDWICH
1 serving

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

STRAWBERRY, FROZEN
1 cup
thawed, unsweetened

DIET SODA
12 fl oz

 

Dinner

CHICKEN QUESADILLAS
1 serving

SOUR CREAM, LIGHT
2 tbsp
(40 calories)

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

GREEN TEA, BREWED
1 cup

Morning Snack

PEAR, RAW
1 pear

BERRY BLEND DRINK MIX
8 fl oz sugar-free

CRACKERS, REDUCED-FAT
6 crackers (60 calories)

Afternoon Snack

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

DIP, RANCH, LIGHT
3 tbsp
(105 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

ICE CREAM, VANILLA, LIGHT
1 cup (300 calories)

Sunday

Basic Nutritional Summary:
Total Calories:  
2418
Fat: 
57 grams
Protein: 
98  grams
Carbohydrates:  
340 grams
Sat Fat:  
16 grams
Chol: 
151 mg
Sodium:  
2527 mg
Fiber: 31 grams

Breakfast

CEREAL
2 cups
(218 calories)

BANANA, RAW
1/2 medium

MILK, 2% 
1 cup

RAISIN, SEEDLESS 
1 box

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH 
1 serving 

SPINACH, RAW
1 cup 

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

VEGETABLE SOUP
1 serving 
(120 calories)
"Country Vegetable", ready-to-serve
7.5 oz

MILK, 2%
1 cup

Dinner

BROILED SPICED HERBED CHICKEN
1 serving

PARMESAN ANGEL HAIR PASTA
1.5 servings

CARROT, FROZEN
1 cup

GARLIC BREAD, FROZEN
1.7 oz
(170 calories)

TEA, INSTANT, SWEETENED, PREPARED
1 cup

CREAMY FRUIT CUP
1 serving

Morning Snack

OAT BRAN BREAD, REDUCED CALORIE, TOASTED
2 slices
(90 calories)

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp
(70 calories)

PLUM, RAW
1 fruit
2-1/8" dia

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

PEACH, RAW
1 medium

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

COOKIES AND CREAM TREAT: CHOCOLATE COOKIE, NON-FAT
3 cookies
(150 calories)
ICE CREAM, VANILLA
1/2 cup 
(110 calories)
"Light"

MILK, 2%
1 cup