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1800 Calorie Week 4 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1840
Fat: 
49 grams
Protein: 
95  grams
Carbohydrates:  
249 grams
Sat Fat:  
9 grams
Chol: 
93 mg
Sodium:  
2996 mg
Fiber:
26 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp (25 calories)

ORANGE JUICE PLUS CALCIUM
4 fl oz

PANCAKE BUTTERMILK FROZEN
1/2 pkg (140 calories)

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

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

GRAPES,
30 grapes (seedless)

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

Dinner

TURKEY BURGERS
1 serving

HAMBURGER BUN
1 bun (113 calories)

SPICY FRENCH UNFRIES
1 serving

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH LITE
2 tbsp (70 calories)

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

CELERY, RAW
1 cup (strips)

COTTAGE CHEESE DIP
1 serving 

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

APPLE, RAW
1 small

PEANUT BUTTER, CHUNKY
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

BANANA
1/2 medium

MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1889
Fat: 
54 grams
Protein: 
109  grams
Carbohydrates:  
214 grams
Sat Fat:  
10 grams
Chol: 
176 mg
Sodium:  
1877 mg
Fiber:
29 grams

Breakfast

MILK, 2%
1 cup

BANANA,
1/2 medium

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

 

Lunch

TURKEY BURGERS
1 serving

SPICY FRENCH UNFRIES
1 serving

SPINACH, RAW
1 cup

SALAD DRESSING, RANCH
2 tbsp (70 calories) ranch & dip, "Lite" refrigerated

CRANBERRY JUICE COCKTAIL, DIET
1/2 cup (22 calories)

Dinner

POACHED SALMON WITH CUCUMBER SAUCE
1 serving

PARMESAN ANGEL HAIR PASTA
1 serving

ITALIAN SALAD LOWFAT
1 serving

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

ACORN SQUASH, BOILED, NO SALT
1 cup

MILK, 2%
1 cup

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

HEART-HEALTHY APRICOT MUFFINS
1 serving

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz sugar-free

Afternoon Snack

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz sugar-free

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (50 calories)

Evening Snack

CREAMY FRUIT CUP
1 serving

COFFEE, BREWED, PREPARED
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1865

Breakfast

HASH BROWNS AND EGG WHITES
1 serving

ORANGE
1 small

MILK, 2%
1 cup

Lunch

TURKEY SANDWICH
1 serving

CHICKEN SOUP
1 cup (80 calories) w/ ribbon pasta

DIET SODA
12 fl oz

GRAPES
1 cup

Dinner

PETIT MEATLOAF TOMATOES
1 serving

SWEET POTATO PUFF
1 serving

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup ("Harvest Fresh")

GRILLED HERBED TOMATOES
1 serving

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

FRUIT PUNCH DRINK MIX
8 fl oz, sugar-free

GRAHAM CRACKER
1serving (118 calories)

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

Afternoon Snack

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

TORTILLA CHIPS, HOT
12 chips (140 calories)

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

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1820
Fat: 
51 grams
Protein: 
81 grams
Carbohydrates:  
214 grams
Sat Fat:  
8 grams
Chol: 
191 mg
Sodium:  
2319 mg
Fiber:
26 grams

Breakfast

MILK 2%
1 cup

GREEN TEA (BREWED)
8 oz (1 cup)

HEART-HEALTHY APRICOT MUFFINS
1 serving

ORANGE
1 small

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

Lunch

PETIT MEATLOAF TOMATOES
1 serving

SWEET POTATO PUFF
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz

DIET SODA
12 fl oz

 

Dinner

FILET MIGNON W/ MUSHROOM CAPS AND BAKED TOMATOES
1 serving

POTATO, BAKED, UNSALTED
1 potato

ASPARAGUS, CANNED, SPEARS
1/2 cup

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

SOUR CREAM, LIGHT
2 tbsp (70 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

BLUEBERRY, FROZEN
1 cup (unthawed)

CHEESE, LOWFAT
1 cubic inch (60 calories)

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CRACKER, REDUCED FAT
10 crackers (100 calories)

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

Evening Snack

MILK 2%
1 cup

SORBET, STRAWBERRY
1/2 cup (130 calories)

Friday

Basic Nutritional Summary:
Total Calories:  
1,795
Fat: 
47 grams
Protein: 
93 grams
Carbohydrates:  
230 grams
Sat Fat:  
7grams
Chol: 
132 mg
Sodium:  
1627 mg
Fiber:
26 grams

Breakfast

PLAIN BAGEL
1 bagel (156 calories) 

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

BLUEBERRY, FROZEN
1/2 cup (unthawed)

MILK, 2%
1 cup

Lunch

TUNA SALAD PITA SANDWICH
1 serving

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD, DRESSING, ITALIAN, DIET
1 tbsp (16 calories)

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

DIET SODA
12 fl oz

 

Dinner

BAKED APPLE
1 serving

CARROT, FROZEN
1/2 cup (baby, whole "Select")

GRILLED FRESH TUNA W/ BEAN SALAD
1 serving

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

APPLE, RAW
1 small

PEANUT BUTTER, CREAMY
1 tbsp (95 calories)

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Afternoon Snack

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (50 calories)

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK 2%
1 cup

CINNAMON BAKED BANANA
1 serving 

YOGURT, SUGAR-FREE, FROZEN
low-fat (104 calories)

Saturday

Basic Nutritional Summary:
Total Calories:  
1832
Fat: 
60 grams
Protein: 
97  grams
Carbohydrates:  
203 grams
Sat Fat:  
11 grams
Chol: 
123 mg
Sodium:  
2741 mg
Fiber:
25 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

ORANGE
1 small

GREEN TEA (BREWED)
8 oz (1 cup)

MILK 2%
1 cup

Lunch

GRILLED FRESH TUNA W/ BEAN SALAD
1 serving

ITALIAN SALAD LOWFAT
1 serving

DIET SODA
12 fl oz

Dinner

PIZZA, FROZEN, SUPREME
1/4 pie (380 calories)

PEAR
1 pear

LOWFAT CAESAR SALAD
1 serving

MILK 2%
1 cup

Morning Snack

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (50 calories)

STRAWBERRY, RAW
1 cup (sliced)

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GRANOLA, LOWFAT
2/3 cups (200 calories) ready to eat, granola with raisins

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

LEMONADE DRINK MIX
8 fl oz sugar-free

YOGURT, SUGAR-FREE, FROZEN, LOWFAT
1 serving

Sunday

Basic Nutritional Summary:
Total Calories:  
1864
Fat: 
55 grams
Protein: 
63  grams
Carbohydrates:  
252 grams
Sat Fat:  
10 grams
Chol: 
305 mg
Sodium:  
2925 mg
Fiber:
20 grams

Breakfast

EGG, SCRAMBLED
1 egg (large)

HEART-HEALTHY APRICOT MUFFINS
1 serving

ORANGE
1 small

MILK 2%
1 cup

Lunch

VEGETABLE SOUP
1 serving (120 calories) ready to serve, can

LITE BEEF POT ROAST
1 pkg (206 calories)

CRACKERS, REDUCED FAT
6 crackers (60 calories)

DIET SODA
12 fl oz

Dinner

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

SPAGHETTI PASTA, NO SALT ADDED
1 cup (oat bran dry)

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

CHEESE, CHEDDAR OR COLBY, LOWFAT
1 oz (shredded)

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

PEAR
1 pear

LOWFAT CAESAR SALAD
1 serving

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

CANTALOUPE, RAW
1 wedge

BERRY BLEND PUNCH DRINK MIX
8 fl oz
sugar-free

CHEESE, LOWFAT
1 cubic-inch (60 calories)

Afternoon Snack

FRUIT SMOOTHIE COOLER
1 serving

 

Evening Snack

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

MILK 2%
1 cup