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1800 Calorie Week 1 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1841
Fat: 
47 grams
Protein: 
73  grams
Carbohydrates:  
261 grams
Sat Fat:  
5 grams
Chol: 
48 mg
Sodium:  
2288 mg
Fiber: 33 grams

Breakfast

HEART-HEALTHY APRICOT MUFFINS
1 serving

BROILED GRAPEFRUIT
1 serving

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

STRAWBERRIES, FROZEN, UNSWEETENED
1 cup
thawed

TUNA SALAD PITA SANDWICHES
1 serving

COTTAGE CHEESE, LOWFAT
4 oz
peach and pineapple

DIET SODA 
12 fl oz 

Dinner

SLOPPY JOES
1 serving

MASHED POTATOES
1 serving

GREEN BEANS, FROZEN
1 cup

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, RANCH LIGHT
1 tbsp
(35 calories)

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

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

CRACKERS, REDUCED FAT
6 crackers
(60 calories)

PEANUT BUTTER, CREAMY
2 tbsp
(190 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

BROCCOLI RAW
1 cup

DIP, RANCH LIGHT
2tbsp
(70 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

BLUEBERRY, FROZEN
1 cup

LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

MILK, 2%
1 cup

Tuesday

Basic Nutritional Summary:
Total Calories:  
1844
Fat: 
51 grams
Protein: 
88  grams
Carbohydrates:  
238 grams
Sat Fat:  
9 grams
Chol: 
88 mg
2614:  
2108 mg
Fiber: 25 grams

Breakfast

CEREAL
1.5 cup
(164 calories)

CANTALOUPE, RAW
1 wedge
1/8 of melon

COFFEE, BREWED,  1 cup

MILK, 2%
1 cup

Lunch

TURKEY SANDWICH  
1 serving 

ORANGE
1 small

YOGURT, LOW-FAT
8 oz
(210 calories)

MILK, 2%
1 cup

Dinner

MARINATED FLANK STEAK
1 serving

BAKED STUFFED POTATOES
1serving

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

FRENCH OR VIENNA BREAD
1 slice
includes sourdough (2.5 x 2 x 1/2")
(78 calories)

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

ASPARAGUS, BOILED
1/2 cup
drained

COFFEE, BREWED,  1 cup

DIET SODA
12 oz

Morning Snack

DEVILED EGG
2 servings

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

BEAN DIP, VEGETARIAN, NONFAT
2 1/2 oz
(60 calories)

CARROT, BABY, RAW
1 cup
strips

VEGETABLE JUICE, LOW SALT
6 fl oz

Evening Snack

PEARS WITH MINT CHOCOLATE
(50 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Wednesday

Basic Nutritional Summary:
Total Calories:  
1828
Fat: 
49 grams
Protein: 
87  grams
Carbohydrates:  
219 grams
Sat Fat:  
7 grams
Chol: 
585 mg
Sodium:  
3192 mg
Fiber: 23 grams

Breakfast

EGG,  SCRAMBLED
1 egg
large

PLAIN BAGEL
1 small
(156 calories)

JELLY, LOW-CALORIE
2 tbsp
(36 calories)

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

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

SLOPPY JOES
1serving

BAKED STUFFED POTATOES
1serving

TANGERINE, RAW
1 medium

CARROT, RAW
10 strips

MILK, 2%
1 cup

Dinner

SHRIMP SCAMPI
1 serving

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

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

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

DIET SODA
12 fl oz

Morning Snack

CRACKERS, REDUCED FAT
12 crackers
(120 calories)
classic golden crackers

VEGETABLE JUICE
6 fl oz

Afternoon Snack

POPCORN, MICROWAVE
3 cups
butter flavored, light

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

BAKED APPLE
1 serving

LEMONADE DRINK MIX
8 fl oz
sugar-free

Thursday

Basic Nutritional Summary:
Total Calories:  
1843
Fat: 
52 grams
Protein: 
91  grams
Carbohydrates:  
213 grams
Sat Fat:  
7 grams
Chol: 
131 mg
Sodium:  
2980 mg
Fiber: 22 grams

Breakfast

ENGLISH MUFFIN
1 muffin
(130 calories)

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

BANANA
1/2 medium

MILK, 2% 
1 cup

COFFEE, BREWED
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

ORANGE
1 small

GARDEN VEGETABLE SOUP
1 cup
(120 calories)
ready-to-eat

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

POTATO SALAD
1 serving

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

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

PEAS AND ONIONS, FROZEN
1/2 cup

MILK, 2% 
1 cup

Morning Snack

CRACKERS, REDUCED FAT
6 crackers
(60 calories)
classic golden crackers

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CANTALOUPE, RAW 
1 wedge

COTTAGE CHEESE, 2% MILKFAT, LARGE CURD
1/2 cup

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1832
Fat: 
54 grams
Protein: 
86  grams
Carbohydrates:  
241 grams
Sat Fat:  
9 grams
Chol: 
74 mg
Sodium:  
3381 mg
Fiber: 23 grams

Breakfast

LOW-FAT "CHEESY" CHEESE DANISH
1 serving

BANANA
1/2 medium

ORANGE JUICE PLUS CALCIUM
8 fl oz

COFFEE
1 cup

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 sandwich

SPINACH, RAW
1cup

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

DIET SODA
12 fl oz

Dinner

HEART-HEALTHY FETTUCCINE ALFREDO
2 servings

LOW-FAT CAESAR SALAD
1 serving

GRILLED HERB TOMATOES
1 serving

OAT BRAN BREAD, REDUCED CALORIE 
1 slice
(45 calories)

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

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

GRAPES
20 grapes
red or green

CRANBERRY JUICE COCKTAIL, LOW-CALORIE
1 cup

Afternoon Snack

CRACKERS, REDUCED FAT
10 crackers
(100 calories)
classic golden crackers

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1858
Fat: 
48 grams
Protein: 
90  grams
Carbohydrates:  
254 grams
Sat Fat:  
7 grams
Chol: 
64 mg
Sodium:  
2450 mg
Fiber: 25 grams

Breakfast

BLUEBERRY EGG WHITE PANCAKES
1 serving

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

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(24 calories)

ORANGE
1 small

MILK, 2%
1 cup

Lunch

FETTUCCINE ALFREDO
2 servings

LOW-FAT CAESAR SALAD
1 serving

BREAD, MIXED GRAIN (INCLUDES WHOLE-GRAIN, 7-GRAIN) (65 calories)

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

MILK, 2%
1 cup

 

Dinner

EASY MEATLOAF 
1 serving

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

APPLESAUCE
1/2 cup
(83 calories)

DIET SODA
12 fl oz

Morning Snack

CANTALOUPE, RAW
1 wedge

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

POPCORN, MICROWAVE
1 cups
(26 calories)
butter flavored, light

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

CREAMY FRUIT CUP
1 serving

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1875
Fat: 
48 grams
Protein: 
76  grams
Carbohydrates:  
231 grams
Sat Fat:  
9 grams
Chol: 
63 mg
Sodium:  
2048 mg
Fiber: 19 grams

Breakfast

FRENCH TOAST
1 serving

PANCAKE SYRUP, REDUCED CALORIE 
1 tbsp
(50 calories)

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

ORANGE
1 small

COFFEE
1 cup

MILK, 2% 
1 cup

Lunch

HAM SANDWICH 
1 serving

STRING CHEESE, LIGHT
1 piece
(60 calories)

GRAPES
10 seedless grapes
red or green

MILK, 2% 
1 cup

Dinner

CRUNCHY ORANGE ROUGHY 
1 serving 

BROWN RICE, LONG GRAIN, COOKED
1 cup

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

DEVILED EGG
2 servings

APPLE, RAW
1 medium
(2.75" dia)

VEGETABLE JUICE, LOW SALT
6 fl oz 

Afternoon Snack

CELERY, RAW
2 stalks
small, 5" long

DIP, RANCH, LIGHT
1 tbsp

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

CANTALOUPE CRUSH
1 serving

CHOCOLATE COOKIE, NONFAT
2 cookies
(50 calories)

MILK 2%
1 cup