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1800 Calorie Week 1 Combination Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1814
Fat: 
52 grams
Protein: 
70  grams
Carbohydrates:  
297 grams
Sat Fat:  
6 grams
Chol: 
81 mg
Sodium:  
2342 mg
Fiber: 24 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

GRAPEFRUIT, RAW
1/2 fruit

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

POTATO SALAD
1 serving

HAM SANDWICH
1 serving

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

LEMONADE DRINK, LOW CALORIE 
8 oz 

Dinner

TURKEY MEATLOAF
1 serving

MASHED POTATOES
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

BAKED APPLE
1 serving

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

PEAR, RAW 
1 pear

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

CELERY RAW
1 cup
strips

SALAD DRESSING, RANCH LIGHT
1tbsp
(35 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

"CHOCOLATE PUDDING DELIGHT", NONFAT
(100 calories)
LITE CREAM TOPPING, NONDAIRY FROZEN
1 tbsp
(8 calories)

MILK, 2%
1 cup

Tuesday

Basic Nutritional Summary:
Total Calories:  
1844
Fat: 
51 grams
Protein: 
88  grams
Carbohydrates:  
190 grams
Sat Fat:  
9 grams
Chol: 
88 mg
Sodium:  
2613 mg
Fiber: 25 grams

Breakfast

FRUIT SMOOTHIE
1 serving

COFFEE, BREWED,  1 cup

Lunch

TURKEY MEATLOAF  
1 serving 

MASHED POTATOES
2 serving

PEAR, RAW
1 pear

GREEN TEA (BREWED) 
8 oz 
I cup

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

Dinner

BROILED HERBED CHICKEN
1 serving

PEAS AND CARROTS, BOILED, NO SALT
1 cup
frozen, drained

BRAN BREAD 
1 slice
(61 calories)

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

DIET SODA
12 oz

Morning Snack

POPCORN, AIR-POPPED, LIGHT
2 cups
(61 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

SALAD DRESSING, RANCH, LIGHT
1 tbsp (35 calories)

CELERY RAW
1 cup
strips

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

CHOCOLATE COOKIE, NON-FAT
1 cookie
(50 calories)

MILK, 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1827
Fat: 
49 grams
Protein: 
90  grams
Carbohydrates:  
212 grams
Sat Fat:  
8 grams
Chol: 
556 mg
Sodium:  
3136 mg
Fiber: 14 grams

Breakfast

FRENCH TOAST DELIGHT
1 serving

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(25 calories)

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

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

LIGHT CHEESE RAVIOLI FROZEN ENTREE
(260 calories)

CAULIFLOWER, GREEN, RAW
1 cup

SALAD DRESSING, RANCH, LIGHT
1 tbsp 
(35 calories)

RAISIN, SEEDLESS
1 box
(42 calories)

DIET SODA
12 fl oz

Dinner

SALMON IN PARCHMENT
1 serving

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

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

LOW-FAT CAESAR SALAD
1 serving

ASPARAGUS, BOILED
1 cup

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

GRAPE, EUROPEAN-TYPE
12 seedless grapes

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CANTALOUPE CRUSH

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1/2 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1833
Fat: 
51 grams
Protein: 
101  grams
Carbohydrates:  
211 grams
Sat Fat:  
7 grams
Chol: 
156 mg
Sodium:  
2640 mg
Fiber: 17 grams

Breakfast

STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

COFFEE, BREWED
1 cup

Lunch

TUNA SALAD PITA SANDWICHES
1serving

BANANA, RAW
1 medium

PRETZELS, CLASSIC THIN TWISTS
15 pretzels
(183 calories)

DIET SODA
12 fl oz

Dinner

PARMESAN ANGEL HAIR PASTA  
1 serving

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

MARGARINE-LIKE SPREAD, 40% FAT 
1tbsp

ZUCCHINI W/SKIN, BOILED IN SALT
1 cup

CARROT, FROZEN
1/2 cup

BAKED APPLE
1 serving

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

PLUM, RAW
1 plum

BERRY BLEND DRINK MIX 
8 fl oz sugar-free

Afternoon Snack

CELERY, RAW 
1 cup

PEANUT BUTTER
1 tbsp

FRUIT PUNCH DRINK MIX 
8 fl oz  sugar-free

Evening Snack

BLUEBERRIES, FROZEN
1 cup (unthawed)

LITE CREAM TOPPING, NONDAIRY
2 tbsp (16 calories)

FRUIT PUNCH DRINK MIX,
8 fl oz sugar-free

Friday

Basic Nutritional Summary:
Total Calories:  
1839
Fat: 
43 grams
Protein: 
91  grams
Carbohydrates:  
267 grams
Sat Fat:  
8 grams
Chol: 
81 mg
Sodium:  
3316 mg
Fiber: 20 grams

Breakfast

PLAIN BAGEL
1 bagel
(156 calories)

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

ORANGE, ALL VARIETIES, RAW
1 small

MILK, 2% 1 cup

COFFEE
1 cup

Lunch

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

LITE CHICKEN ENCHILADA FROZEN ENTREE
1 pkg yield
(300 calories)

YOGURT, BLUEBERRY, LOW-FAT
4.4 oz
(130 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Dinner

PENNE WITH GRILLED VEGETABLES
2 servings

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

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

DIET SODA
12 fl oz

Morning Snack

POPCORN, MICROWAVE
3 cups
(80 calories)
buttered flavored, light

VEGETABLE JUICE
6 fl oz
(35 calories)

Afternoon Snack

GRAPE
12 seedless grapes

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

CHOCOLATE COOKIE, NONFAT
2 cookies
(100 calories)

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1836
Fat: 
48 grams
Protein: 
90  grams
Carbohydrates:  
238 grams
Sat Fat:  
8 grams
Chol: 
84 mg
Sodium:  
2840 mg
Fiber: 20 grams

Breakfast

LOW-FAT "CHEESY" CHEESE DANISH
1 serving

ORANGE, ALL VARIETIES, RAW
1 small

GREEN TEA (BREWED) 
8 oz 
1 cup

MILK, 2%
1 cup

Lunch

ROAST BEEF AND HORSERADISH SANDWICH 
1 serving

PRETZELS, CLASSIC THIN TWISTS
15 pretzels
(183 calories)

PLUM, RAW
1 fruit

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Dinner

GRILLED LAMB CHOPS WITH SHALLOTS AND RED WINE
1 serving

GREEN BEANS WITH ALMONDS, FROZEN
1/2 cup

BAKED STUFFED POTATOES
1 serving

LEMONADE DRINK MIX
8 fl oz
sugar-free

Morning Snack

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

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

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKER
4 crackers
(118 calories)

MILK, 2% 
1 cup

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1875
Fat: 
48 grams
Protein: 
77  grams
Carbohydrates:  
231 grams
Sat Fat:  
9 grams
Chol: 
63 mg
Sodium:  
2047 mg
Fiber: 19 grams

Breakfast

FRENCH TOAST
1 serving

PANCAKE SYRUP, REDUCED CALORIE 
1 tbsp
(50 calories)

MARGARINE-LIKE SPREAD, 40% FAT
2 tsp (33 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
3/4 cups

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 (35 calories)

Afternoon Snack

CELERY, RAW
2 stalks
small, 5" long

DIP, RANCH, LIGHT
1 tbsp (35 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

CANTALOUPE, RAW
1 wedge
1/8 of melon

YOGURT, W/ CHOCOLATE CRUNCH, LOW-FAT
1 container
(220 calories)

MILK 2%
1 cup