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1400 Calorie Week 4 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1494
Fat: 
36 grams
Protein: 
58  grams
Carbohydrates:  
204 grams
Sat Fat:  
4 grams
Chol: 
80 mg
Sodium:  
2175 mg
Fiber:
20 grams

Breakfast

COFFEE
1 cup

PLAIN BAGEL
1 bagel (156 calories)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp

MILK, 2%
1 cup

RAISINS, SEEDLESS
1 box

Lunch

BROILED HERB CHICKEN 
1 serving

CAESAR SALAD
1 serving

CORN, FROZEN
1/2 cup

DIET SODA
12 fl oz

Dinner

PENNE WITH GRILLED VEGGIES
1 serving

BAKED APPLE
1 serving

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

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp

SALAD, TOSSED, W/O DRESSING
1.0 cups

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

MILK, 2%
1 cup

Morning Snack

PEAR, RAW
1 pear

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories) almond & brown sugar, crunchy, low-fat

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

GREEN TEA (BREWED)
8 oz (1 cup)

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1402
Fat: 
46 grams
Protein: 
51  grams
Carbohydrates:  
173 grams
Sat Fat:  
6 grams
Chol: 
66 mg
Sodium:  
1304 mg
Fiber:
19 grams

Breakfast

COFFEE, BREWED, PREPARED
1 cup

GRAPEFRUIT, FLORIDA, RAW
1/2 fruit

FRUIT SMOOTHIE COOLER
1 serving

 

Lunch

MILK, 2%
1 cup

PENNE WITH GRILLED VEGGIES
1 serving

FRUIT SALAD, LIGHT SYRUP
1 cup (156 calories)

Dinner

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

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

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp

POACHED SALMON WITH CUCUMBER SAUCE
1 serving

DIET SODA
12 fl oz

Morning Snack

PLUM, RAW
1 fruit

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

Afternoon Snack

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

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
1 tbsp (95 calories)

Evening Snack

CHOCOLATE COOKIE, NONFAT
2 cookies (100 calories) double fudge cookie cakes

MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1434

Breakfast

APPLE EGG WHITE PANCAKES
1 serving

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (60 calories)

PANCAKE SYRUP, LOWER CALORIE
1 tbsp (25 calories)

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

HAM SANDWICH
1 serving

SALAD DRESSING, RANCH LITE
1 tbsp (35 calories)

MIXED VEGETABLES
1/2 cup

FRUIT PUNCH DRINK MIX
8 fl oz, sugar-free

Dinner

PIZZA, CHEESE, FROZEN
1 slice (320 calories)

SALAD, TOSSED, W/O DRESSING
2 cups

SALAD DRESSING, RANCH
1 tbsp (35 calories) ranch & dip "Lite" refrigerated

DIET SODA
12 fl oz

Morning Snack

LEMONADE DRINK MIX
8 fl oz
sugar-free

TANGERINE, RAW
1 medium
(mandarin orange)

Afternoon Snack

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

PEACH, RAW
1 medium

Evening Snack

BLUEBERRY, FROZEN
1/2 cup (unsweetened)

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

GREEN TEA (BREWED)
8 oz (1 cup)

Thursday

Basic Nutritional Summary:
Total Calories:  
1455
Fat: 
39 grams
Protein: 
64  grams
Carbohydrates:  
202 grams
Sat Fat:  
13 grams
Chol: 
100 mg
Sodium:  
2136 mg
Fiber:
20 grams

Breakfast

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

LOWFAT "CHEESY" CHEESE DANISH"
1 serving

Lunch

PIZZA, CHEESE
1 slice (320 calories) large

PLUM, RAW
1 fruit

DIET SODA
12 fl oz

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

SALAD, TOSSED W/O DRESSING
2 cups

Dinner

ORANGE GLAZED PORK CHOPS
1 serving

UNFRIED RICE
1serving

BROCCOLI FLORETS, FROZEN
3.3 oz (florets "deluxe")

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

PEAR, RAW
1 pear

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

CARROTS, RAW
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

MILK 2%
1 cup

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories) double fudge cookie cakes

Friday

Basic Nutritional Summary:
Total Calories:  
1485
Fat: 
42 grams
Protein: 
76 grams
Carbohydrates:  
202 grams
Sat Fat:  
8 grams
Chol: 
130 mg
Sodium:  
2113 mg
Fiber:
26 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp (25 calories)

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

BLUEBERRY EGG WHITE PANCAKES
1 serving

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (45 calories)

Lunch

LITE LASAGNA
1 serving (280 calories)

PINEAPPLE, RAW
1/4 cup (diced)

BROCCOLI, RAW
1/2 cup

MILK 2%
1 cup

Dinner

SPAGHETTI & MEATBALLS
1 serving

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

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

SALAD, TOSSED W/O DRESSING
1.5 cups

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

STRAWBERRY, FROZEN
1/2 cup (unsweetened)

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Afternoon Snack

PIZZA NUTS
1/2 serving

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

POPCORN, MICROWAVE LITE
3 cups (80 calories)

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

Saturday

Basic Nutritional Summary:
Total Calories:  
1433
Fat: 
45 grams
Protein: 
78  grams
Carbohydrates:  
177 grams
Sat Fat:  
9 grams
Chol: 
125 mg
Sodium:  
1643 mg
Fiber:
18 grams

Breakfast

BROILED GRAPEFRUIT
1 serving

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (25 calories)

MIXED GRAIN BREAD
1 slice (65 calories)

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

GRAPES,
6 grapes (seedless)

DIET SODA
12 fl oz

Dinner

FILET MIGNON WITH MUSHROOM CAPS AND BROILED TOMATOES
1 serving

POTATO, BAKED, UNSALTED
1 potato

ASPARAGUS, FROZEN
3.3 oz (spears)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (25 calories)

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

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

CANTALOUPE, RAW
1 wedge

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CRANBERRY JUICE COCKTAIL
1 cup (45 calories)

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
1 tbsp (95 calories)

Evening Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories)

Sunday

Basic Nutritional Summary:
Total Calories:  
1,462
Fat: 
37 grams
Protein: 
80  grams
Carbohydrates:  
195 grams
Sat Fat:  
6 grams
Chol: 
110 mg
Sodium:  
1353 mg
Fiber:
20 grams

Breakfast

DRY CEREAL,
1 cup (133 calories)

BANANA, RAW
1/2 medium

APPLE JUICE,
4 fl oz (100%)

MILK, 2%
1 cup

Lunch

TUNA SALAD PITA SANDWICHES
1 serving

PEAR, RAW
1 pear

VEGETABLE JUICE
(low salt) 8 fl oz (60 calories)

 

Dinner

BROILED HERB CHICKEN
1 serving

GRILLED HERBED TOMATOES
1 serving (a low fat side dish)

CORN, FROZEN
3.3 oz (sweet)

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

APPLE, RAW
1 small

PEANUT BUTTER,
2 tbsp (110 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

COTTAGE CHEESE DIP
1 serving

BROCCOLI
1 cup (broccoli, flower clusters, raw)

DIET SODA
12 fl oz

 

Evening Snack

YOGURT, BANANA, LOWFAT
4 oz (104 calories)

COFFEE, BREWED, PREPARED
1 cup