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1600 Calorie Week 1 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1667
Fat: 
36 grams
Protein: 
65  grams
Carbohydrates:  
244 grams
Sat Fat:  
6 grams
Chol: 
85 mg
Sodium:  
2890 mg
Fiber: 30 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:  
1651
Fat: 
48 grams
Protein: 
70  grams
Carbohydrates:  
229 grams
Sat Fat:  
7 grams
Chol: 
127 mg
Sodium:  
2108 mg
Fiber: 26 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:  
1625
Fat: 
44 grams
Protein: 
92  grams
Carbohydrates:  
206 grams
Sat Fat:  
6 grams
Chol: 
19 mg
Sodium:  
3257 mg
Fiber: 17 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:  
1611
Fat: 
41 grams
Protein: 
46  grams
Carbohydrates:  
263 grams
Sat Fat:  
7 grams
Chol: 
30 mg
Sodium:  
2519 mg
Fiber: 28 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

SORBET, RASPBERRY
1/2 cup
(120 calories)

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Friday

Basic Nutritional Summary:
Total Calories:  
1656
Fat: 
47 grams
Protein: 
53  grams
Carbohydrates:  
233 grams
Sat Fat:  
9 grams
Chol: 
63 mg
Sodium:  
2818 mg
Fiber: 27 grams

Breakfast

PLAIN BAGEL, ENRICHED, TOASTED
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

HAM SANDWICH
1 serving

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

LEMONADE DRINK MIX
8 fl oz
sugar-free

Dinner

PENNE PASTA WITH GRILLED VEGETABLES
2 servings

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

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

FRENCH BREAD DOUGH
1 slice 
(60 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, EUROPEAN-TYPE
12 seedless grapes

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

HEART-HEALTHY APRICOT MUFFINS
1 serving

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1668
Fat: 
61 grams
Protein: 
90  grams
Carbohydrates:  
153 grams
Sat Fat:  
10 grams
Chol: 
153 mg
Sodium:  
3132 mg
Fiber: 22 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:  
1637
Fat: 
53 grams
Protein: 
69  grams
Carbohydrates:  
194 grams
Sat Fat:  
9 grams
Chol: 
98 mg
Sodium:  
1931 mg
Fiber: 23 grams

Breakfast

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

COFFEE
1 cup

MILK, 2% 
1 cup

Lunch

LOW-FAT CAESAR SALAD
1 serving

CHICKEN A L'ORANGE FROZEN ENTREE
1 pkg yield
(270 calories)

PEAR, RAW
1 pear

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN AND BROWN RICE DINNER  
1 serving 

BROCCOLI FLORETS, FROZEN 
3.3 oz
florets "Deluxe"

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

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

DIET SODA
12 fl oz

Morning Snack

APPLE, RAW 
1 cup
sliced

PEANUT BUTTER, CREAMY
1 tbsp

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

PLUM, RAW
1 plum

CRACKERS, REDUCED FAT, 
6 crackers
(60 calories)
reduced-fat, classic golden cracker

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

WHIPPED BLUEBERRY DELIGHT:
BLUEBERRIES, FROZEN
1 cup
(unthawed)
LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

MILK 2%
1 cup