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2200 Calorie Week 1 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2172
58: 
62 grams
Protein: 
109  grams
Carbohydrates:  
245 grams
Sat Fat:  
13 grams
Chol: 
231 mg
Sodium:  
3550 mg
Fiber: 25 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
1 serving

GREEN TEA, BREWED
8 oz
(1 cup)

MILK, 2%
1 cup

Lunch

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

TUNA SALAD PITA SANDWICH
1 serving

POTATO SALAD
1serving

MILK, 2%
1 cup

Dinner

BEEF STROGANOFF (yogurt-recipe)
1 serving

CARROT FROZEN
1/2 cup
1 serving

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

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

LOWFAT CAESAR SALAD
1 serving

GREEN TEA, BREWED
8 oz
1 cup

Morning Snack

GRAHAM CRACKER, 
4 crackers
(118 calories)

PEAR, RAW
1 pear

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

PEAR, RAW
1 pear

ENGLISH MUFFIN
1 muffin
(130 calories)

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

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

LOWFAT CHOCOLATE ÉCLAIR, CHOCOLATE
1 éclair, frozen
(140 calories)

MILK, 2%
1 cup

Tuesday

Basic Nutritional Summary:
Total Calories:  
2235
Fat: 
55 grams
Protein: 
90  grams
Carbohydrates:  
304 grams
Sat Fat:  
7 grams
Chol: 
27 mg
2614:  
3417 mg
Fiber: 33 grams

Breakfast

APPLE EGG WHITE PANCAKES
1 serving

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

PANCAKE SYRUP, LOWER CALORIE
3 tbsp
(73 calories)

BANANA, RAW
1 medium

MILK, 2%
1 cup

Lunch

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

HAM SANDWICH
1 serving

GRAPES
1/2 cup

GREEN TEA, BREWED
8 oz
1 cup

Dinner

CITRUS BAKED DOVER SOLE
1 serving

UNFRIED RICE
1 serving

GRILLED HERBED TOMATOES
2 servings

CARROT, RAW
1 cup
strips or slices

MILK, 2%
1 cup

Morning Snack

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

GRAPEFRUIT, FLORIDA, RAW
1/2 fruit

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

STRAWBERRY, FROZEN
1 cup
(unthawed)
unsweetened

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK, 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2238
Fat: 
71 grams
Protein: 
106  grams
Carbohydrates:  
254 grams
Sat Fat:  
10 grams
Chol: 
561 mg
Sodium:  
3211 mg
Fiber: 38 grams

Breakfast

EGGS, POACHED
2 eggs
large

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

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

ORANGE
1 small

MILK, 2%
1 cup

Lunch

TURKEY SANDWICH
1 serving

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

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

DIET SODA
12 fl oz

Dinner

SLOPPY JOES
2 servings

SPICY FRENCH UNFRIES
2 servings

ITALIAN SALAD, LOWFAT
1 serving

MILK, 2%
1 cup

Morning Snack

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

APPLE, RAW
1 small

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

POPCORN, AIR-POPPED
3 cups
(95 calories)

PEAR, RAW
1 pear

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

HEART-HEALTHY APRICOT MUFFINS
2 servings

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

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2215
Fat: 
63 grams
Protein: 
72  grams
Carbohydrates:  
295 grams
Sat Fat:  
9 grams
Chol: 
101 mg
Sodium:  
2201 mg
Fiber: 21 grams

Breakfast

ENGLISH MUFFIN
1 muffin

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp

BANANA BREAKFAST SHAKE
1 SERVING

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

Lunch

BAGEL WITH PEANUT BUTTER AND JELLY
1 serving

CANTALOUPE, RAW
1 wedge

CARROT, RAW
1 cup
strips or slices

POTATO CHIPS, BAKED, LESS SALT
1 oz
(110 calories)

MILK, 2%
1 cup

Dinner

ORANGE GLAZED PORK CHOPS 
1 servings

SWEET POTATO PUFF
2 servings

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, RANCH, LIGHT
2 tbsp

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp

MILK, 2%
1 cup

Morning Snack

HEART-HEALTHY APRICOT MUFFINS
1 serving

PEACH, RAW
1 medium

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

GRAPES
10 grapes
red or green

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2235
Fat: 
55 grams
Protein: 
101  grams
Carbohydrates:  
325 grams
Sat Fat:  
10 grams
Chol: 
139 mg
Sodium:  
3130 mg
Fiber: 33 grams

Breakfast

FRENCH TOAST
2 servings

STRAWBERRY, FROZEN
1/2 cup
(thawed)
unsweetened
1 medium

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

PANCAKE SYRUP, LOWER CALORIE
2 tbsp
(50 calories)

ORANGE JUICE PLUS CALCIUM
8 fl oz

 

Lunch

ORANGE GLAZED PORK CHOPS 
1 serving

SWEET POTATO PUFF
1 serving

GRAPE, EUROPEAN-TYPE
10 seedless grapes

DIET SODA
12 fl oz

Dinner

EASY MEATLOAF
1 serving

MASHED POTATOES
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz

BAKED APPLE
1serving

MILK, 2% 
1 cup

Morning Snack

CARROT, RAW
1 cup
strips or slices

DIP, BLEU CHEESE, LIGHT
2 tbsp
(66 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CANTALOUPE, RAW
1 wedge

MILK, 2% 
1 cup

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Saturday

Basic Nutritional Summary:
Total Calories:  
2248
Fat: 
60 grams
Protein: 
122  grams
Carbohydrates:  
287 grams
Sat Fat:  
8 grams
Chol: 
161 mg
Sodium:  
4018 mg
Fiber: 23 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
2 servings

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

EASY MEATLOAF
1 serving

CHOCOLATE COOKIE, NONFAT
1 cookie
(50 calories)

BROCCOLI FLORETS, FROZEN
3.3 oz

FRUIT SALAD, LIGHT SYRUP
1 cup
(146 calories)

MILK, 2% 
1 cup

 

Dinner

TOMATO SPINACH STUFFED CHICKEN BREASTS 
1 serving

UNFRIED RICE
2 servings

ASPARAGUS, CANNED, SPEARS
1 cup

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, ITALIAN, DIET
3 tbsp
(48 calories)

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

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

DIET SODA
12 fl oz

Morning Snack

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

PEANUT BUTTER
1 tbsp

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

FRUIT SMOOTHIE
1serving

GREEN TEA, BREWED
1 cup

Evening Snack

SORBET, STRAWBERRY
1/2 cup
(130 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2225
Fat: 
52 grams
Protein: 
98  grams
Carbohydrates:  
322 grams
Sat Fat:  
8 grams
Chol: 
110 mg
Sodium:  
2808 mg
Fiber: 31 grams

Breakfast

MULTI-GRAIN CEREAL
1 cup
(109 calories)

BANANA, RAW
1 medium

MILK, 2% 
1 cup

GREEN TEA
8 oz
1 cup

Lunch

TURKEY SANDWICH  
1 serving 

COTTAGE CHEESE, LOWFAT
1/2 cup
(110 calories) 

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

ORANGE, ALL VARIETIES, RAW
1 small

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

MASHED POTATOES
2 servings

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

MARGARINE SPREAD, SOFT
2 tbsp
(100 calories)

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

MILK, 2%
1 cup

Morning Snack

CRACKERS, REDUCED FAT
8 crackers
(80 calories)
classic golden crackers

CHEESE, LOWFAT
1 cubic inches
(30 calories)
cheddar or colby

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

CELERY, RAW
1 cup
strips

PEANUT BUTTER
1 tbsp

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK, 2%
1 cup