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2200 Calorie Week 5 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2213
Fat: 
59 grams
Protein: 
85  grams
Carbohydrates:  
315 grams
Sat Fat:  
7 grams
Chol: 
45 mg
Sodium:  
2566 mg
Fiber:
33 grams

Breakfast

recipes/PANCAKE SYRUP, REDUCED CALORIE
1 tbsp (25 calories)

recipes/MILK 2%
1 cup

recipes/recipes/BLUEBERRY EGG WHITE PANCAKErecipes/
1 serving

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

Lunch

recipes/recipes/SOUTHWESTERN JALAPENO CORNBREADrecipes/
2 servings

recipes/recipes/"HOME ON THE RANCH" STYLE VEGETABLESrecipes/
1 serving

recipes/recipes/BARBECUE CHICKENrecipes/
1 serving

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

recipes/DIET SODA

Dinner

recipes/recipes/CITRUS BAKED DOVER SOLErecipes/
1 serving

recipes/recipes/ITALIAN SALAD, LOWFATrecipes/
1 serving

recipes/ACORN SQUASH, BAKED, NO SALT
1.5 cups

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

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

recipes/COUSCOUS, ORIGINAL PLAIN
1 cup (230 calories)

recipes/LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

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

recipes/APPLE JUICE
8 fl oz (100%)

Afternoon Snack

recipes/GRANOLA, CEREAL BAR, LOWFAT
1 bar (90 calories)

recipes/FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

recipes/recipes/APPLE WALNUT BREAD PUDDINGrecipes/
1 serving

recipes/MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2245
Fat: 
66 grams
Protein: 
101  grams
Carbohydrates:  
304 grams
Sat Fat:  
10 grams
Chol: 
79 mg
Sodium:  
3186 mg
Fiber:
36 grams

Breakfast

recipes/recipes/HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
recipes/1 serving

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

recipes/MILK, 2%
1 cup

Lunch

recipes/recipes/TURKEY SANDWICHrecipes/
1 serving

recipes/STRAWBERRIES, RAW
1 cup

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

recipes/DIET SODA
12 fl oz

recipes/SALAD, TOSSED, W/O DRESSING
2 cups

recipes/CHOCOLATE COOKIE, NONFAT
3 cookies (150 calories)

Dinner

recipes/recipes/SPICY FRENCH UNFRIESrecipes/
1 serving

recipes/recipes/TURKEY BURGERSrecipes/
1 serving

recipes/SALAD DRESSING, RANCH, LIGHT
1 tbsp (32 calories)

recipes/SALAD TOSSED W/O DRESSING
2 cups

recipes/CORN ON THE COB, YELLOW, BOILED, NO SALT
1 ear

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

recipes/LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

 

Morning Snack

recipes/CELERY, RAW
1 cup (strips)

recipes/PEANUT BUTTER
2 tbsp (190 calories)

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

Afternoon Snack

recipes/GREEN TEA, BREWED
1 cup

recipes/GRANOLA, LOWFAT
1 cup (302 calories) ready to eat

Evening Snack

recipes/CINNAMON BAKED BANANA
1 serving

recipes/MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2210

Breakfast

recipes/recipes/STRAWBERRY YOGURT BREAKFAST SPLIT
recipes/1serving

recipes/PLAIN BAGEL
1 bagel (156 calories)

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

recipes/JELLY, RASPBERRY
1 tbsp (24 calories) red raspberry "lite"

recipes/MILK, 2%
1 cup

Lunch

recipes/recipes/SPICY FRENCH UNFRIESrecipes/
1 serving

recipes/recipes/TURKEY BURGERSrecipes/
1 serving

recipes/CORN ON THE COB, YELLOW, BOILED, NO SALT
1 ear

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

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

Dinner

recipes/recipes/VEGGIE VOLLEY BOWLrecipes/
1 serving

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

recipes/BRAN BREAD
2 slices (122 calories)

recipes/DIET SODA
12 fl oz

Morning Snack

recipes/FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

recipes/CELERY, RAW
1 cup

recipes/CARROT, RAW
1 cup  

Afternoon Snack

recipes/recipes/FRUIT SMOOTHIE COOLERrecipes/
1 serving

Evening Snack

recipes/recipes/CREAMY FRUIT CUPrecipes/
1 serving

recipes/MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2218
Fat: 
58 grams
Protein: 
71 grams
Carbohydrates:  
328grams
Sat Fat:  
9 grams
Chol: 
97 mg
Sodium:  
2794 mg
Fiber:
31 grams

Breakfast

recipes/MILK 2%
1 cup

recipes/recipes/HEART-HEALTHY APRICOT MUFFINSrecipes/
1 serving

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

recipes/BANANA, RAW
1 medium

Lunch

recipes/recipes/VEGGIE VOLLEY BOWLrecipes/
1 serving

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

recipes/BRAN BREAD
1 slice (61 calories)

recipes/DIET SODA
12 fl oz

recipes/APPLE, RAW

recipes/VANILLA PUDDING, FAT-FREE
(50 calories) ready to eat

Dinner

recipes/recipes/APPLE PORK CHOPSrecipes/
1 serving

recipes/recipes/PARMESAN ANGEL HAIR PASTArecipes/
1 serving

recipes/recipes/CAESAR SALAD, LOWFATrecipes/
1 serving

recipes/DIET SODA 12 fl oz

Morning Snack

recipes/BLUEBERRY, FROZEN
1 cup

recipes/ORANGE JUICE PLUS CALCIUM
8 fl oz

recipes/LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

recipes/CRACKERS, REDUCED FAT
10 crackers (100 calories)

recipes/CHEESE, LOW FAT
2 slices (100 calories)

recipes/GREEN TEA, BREWED,
1 cup (herb or chamomile)

Evening Snack

recipes/MILK 2%
1 cup

recipes/recipes/PEARS WITH MINT CHOCOLATErecipes/
1 serving 

Friday

Basic Nutritional Summary:
Total Calories:  
2267
Fat: 
63 grams
Protein: 
86 grams
Carbohydrates:  
331 grams
Sat Fat:  
9 grams
Chol: 
128 mg
Sodium:  
2629 mg
Fiber:
29 grams

Breakfast

recipes/recipes/BERRY BANANA PEACH SMOOTHIErecipes/
1 serving

recipes/recipes/BROILED GRAPEFRUITrecipes/
1 serving

Lunch

recipes/recipes/PARMESAN ANGEL HAIR PASTArecipes/
1 serving

recipes/recipes/LOW-FAT CAESAR SALAD, LOWFATrecipes/
1 serving

recipes/DIET SODA
12 fl oz

recipes/FRENCH BREAD DOUGH
refrigerated, crusty
1 slice (60 calories)

recipes/MARGARINE LIKE SPREAD
40% fat 
2 tbsp (100 calories)

Dinner

recipes/recipes/FILET MIGNON W/ MUSHROOM CAPS AND BAKED TOMATOESrecipes/
1 serving

recipes/recipes/GREEN VEGETABLES WITH SESAME GINGER DRESSINGrecipes/
1serving

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

recipes/BERRY BLEND DRINK MIX
8 fl oz sugar-free

recipes/MIXED GRAIN BREAD
2 slices (120 calories)

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

Morning Snack

recipes/GRANOLA, LOWFAT
1/2 cup (157 calories) ready to eat

recipes/YOGURT, LOWFAT
4.1 oz (118 calories)

recipes/LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

recipes/CARROT, RAW
1 cup

recipes/DIP, BLACK BEAN, NONFAT
1 oz (23 calories)

recipes/GREEN TEA, BREWED,
1 cup (herb or chamomile)

Evening Snack

recipes/MILK 2%
1 cup

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

recipes/CINNAMON BAKED BANANA
1 serving

Saturday

Basic Nutritional Summary:
Total Calories:  
2251
Fat: 
68 grams
Protein: 
75  grams
Carbohydrates:  
323 grams
Sat Fat:  
13 grams
Chol: 
119 mg
Sodium:  
3127 mg
Fiber:
37 grams

Breakfast

recipes/recipes/BERRY BANANA PEACH SMOOTHIErecipes/
1 serving

recipes/PLAIN BAGEL 
1 bagel (156 calories)

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

Lunch

recipes/recipes/HAM SANDWICHrecipes/
1 serving

recipes/STRAWBERRIES, RAW
1 cup

recipes/recipes/GREEN VEGETABLES WITH SESAME GINGER DRESSINGrecipes/
1serving

recipes/APPLE, RAW
1 small

recipes/MILK 2%
1 cup

Dinner

recipes/DINNER ROLL WITH BUTTER
1 serving (1 roll with 1 pat of butter

recipes/recipes/TURKEY MEATLOAFrecipes/
1 serving

recipes/SWEET POTATO, BAKED, UNSALTED
1 small

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

recipes/MIXED VEGETABLES, BOILED, NO SALT
1 cup

recipes/DIET SODA
12 fl oz

Morning Snack

recipes/CELERY, RAW 1 cup (strips)

recipes/PEANUT BUTTER 
2 tbsp (190 calories)

recipes/FRUIT PUNCH DRINK MIX 8 fl oz sugar-free

Afternoon Snack

recipes/GRANOLA/CEREAL BAR ALMOND LOW-FAT
1 bar (90 calories)

recipes/LEMONADE DRINK MIX 8 fl oz sugar-free

Evening Snack

recipes/MILK 2%
1 cup

recipes/recipes/CREAMY FRUIT CUPrecipes/
1 serving

Sunday

Basic Nutritional Summary:
Total Calories:  
2254
Fat: 
61 grams
Protein: 
94  grams
Carbohydrates:  
327 grams
Sat Fat:  
8 grams
Chol: 
80 mg
Sodium:  
2908 mg
Fiber:
43 grams

Breakfast

recipes/recipes/LOWFAT "CHEESY" CHEESE DANISHrecipes/
1 serving

recipes/recipes/BROILED GRAPEFRUITrecipes/
1 serving

recipes/MILK 2%
1 cup

Lunch

recipes/recipes/ITALIAN GRILLED CHEESE AND TOMATO SANDWICHrecipes/
1 serving

recipes/BROCCOLI, RAW
1 cup (chopped)

recipes/SALAD DRESSING, RANCH, LIGHT
3 tbsp (105 calories)

recipes/APPLE, RAW
1 small

recipes/DIET SODA
12 fl oz

Dinner

recipes/recipes/SCALLOPED POTATOESrecipes/
1 serving

recipes/recipes/SOUTHWESTERN JALAPENO CORNBREADrecipes/
2 servings

recipes/recipes/"HOME ON THE RANCH" STYLE VEGETABLESrecipes/
2 servings

recipes/recipes/BARBECUE CHICKENrecipes/
1 serving

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

Morning Snack

recipes/GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories) almond & brown sugar, crunchy, LOWFAT

recipes/LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

recipes/FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

recipes/CELERY, RAW
1 cup

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

recipes/SALAD DRESSING, RANCH, LIGHT
3 tbsp (105 calories)

 

 

 

Evening Snack

recipes/recipes/BAKED APPLErecipes/
1 serving

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

recipes/MILK 2%
1 cup