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1600 Calorie Week 6 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1670
Fat: 
43 grams
Protein: 
65  grams
Carbohydrates:  
230 grams
Sat Fat:  
8 grams
Chol: 
40 mg
Sodium:  
1593 mg
Fiber:
46 grams

Breakfast

ORANGE JUICE PLUS CALCIUM
4 fl oz

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

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

PEACH, RAW
1 medium

Lunch

LIGHT CHEESE RAVIOLI ENTREE, FROZEN
1 pkg
(260 calories)

"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
1 tbsp
(50 calories)

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

CELERY, RAW
1/2cup 
(diced)

COTTAGE CHEESE DIP
1 serving

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:  
1595
Fat: 
53 grams
Protein: 
58  grams
Carbohydrates:  
207 grams
Sat Fat:  
8 grams
Chol: 
25 mg
Sodium:  
2125 mg
Fiber:
20 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 small

ORANGE JUICE PLUS CALCIUM
8 fl oz

 

Lunch

QUICHE LORRAINE, MEATLESS
1 serving

SALAD KIT, SUNFLOWER RANCH
1 1/2 cup
iceberg, leaf lettuces, carrots, red cabbage, sunflower seeds, without dressing

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

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

PARMESAN ANGEL HAIR PASTA
1 serving

MIXED VEGETABLES, BOILED, NO SALT
1/2 cup

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

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

DIET SODA
12 fl oz

Morning Snack

COTTAGE CHEESE, LOWFAT
4 oz
(100 calories)

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

BLUEBERRY CRUNCH CAKE
fat-free, commercially prepared
1 slice (140 calories)

MILK, 2% 
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
1643
Fat: 
40 grams
Protein: 
78  grams
Carbohydrates:  
215 grams
Sat Fat:  
7 grams
Chol: 
97 mg
Sodium:  
2537 mg
Fiber:
13 grams

Breakfast

HEART HEALTHY EGGS BENEDICT
1 serving

LOWFAT HOLLANDAISE SAUCE
1 serving

MILK, 2%
1 cup

Lunch

PARMESAN ANGEL HAIR PASTA
1 serving 

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

MASHED POTATOES
1 serving

DINNER ROLL W/ BUTTER
1 serving
1 roll w/ 1 pat of butter

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, LOWFAT
1/2 cup
(151 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

 

Evening Snack

CHOCOLATE COOKIE, NONFAT
1 cookie
(50 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1617
Fat: 
45 grams
Protein: 
74  grams
Carbohydrates:  
223 grams
Sat Fat:  
6 grams
Chol: 
104 mg
Sodium:  
2140 mg
Fiber:
26 grams

Breakfast

ORANGE CORN MUFFINS
1 serving

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

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

LIGHT CHICKEN ENCHILADA MEAL, FROZEN
1 pkg
(300 calories)

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

CARROT, RAW
1 cup

CELERY, RAW
1 cup

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

SCALLOPED POTATOES
1 serving

LOWFAT CAESAR SALAD
1 serving

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

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

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

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

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1630
Fat: 
48 grams
Protein: 
85 grams
Carbohydrates:  
196 grams
Sat Fat:  
9 grams
Chol: 
157 mg
Sodium:  
2255 mg
Fiber:
18 grams

Breakfast

PLAIN BAGEL
1 bagel 
(156 calories)

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

RASPBERRIES, FROZEN
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

BROILED HERBED CHICKEN
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
1 slice
(61 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

CHEESE, LOWFAT
1 slice
(49 calories)

CRACKER, REDUCED FAT
8 crackers
(80 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1620
Fat: 
59 grams
Protein: 
50  grams
Carbohydrates:  
204 grams
Sat Fat:  
10 grams
Chol: 
66 mg
Sodium:  
2222 mg
Fiber:
20 grams

Breakfast

MUFFIN, BLUEBERRY, FROZEN
1 muffin
(170 calories)

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

ORANGE
1 small

MILK, 2%
1 cup

Lunch

LIGHT FETTUCCINE ALFREDO, ENTREE, FROZEN
1 pkg
(240 calories)

CARROT, FROZEN
1/2 cup

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

ITALIAN BREAD, LIGHT
1 slice 
(30 calories)

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)

CREAM CHEESE, SOFT, LIGHT, PLAIN
1 tbsp
(35 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:  
1625
Fat: 
57 grams
Protein: 
64  grams
Carbohydrates:  
189 grams
Sat Fat:  
6 grams
Chol: 
62 mg
Sodium:  
2389 mg
Fiber:
19 grams

Breakfast

PLAIN BAGEL
1 bagel 
(156 calories)

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

JELLY, LOW CALORIE, RASPBERRY
2 tbsp
(16 calories)

MILK, 2% 
1 cup

Lunch

LIGHT ROAST TURKEY MEDALLIONS MEAL, FROZEN
1 pkg
(214 calories)

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
2 tbsp
(100 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
3 tbsp
(105 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