Search     |     Share     |     Blog     |     My Food Diary     |     Login
Healthy eating and exercise for life

2000 Calorie Week 5 Recipe Meal Plan

View All / Close All

Shopping List

Monday

Basic Nutritional Summary:
Total Calories:  
2034
Fat: 
51 grams
Protein: 
79  grams
Carbohydrates:  
302 grams
Sat Fat:  
7 grams
Chol: 
22 mg
Sodium:  
2504 mg
Fiber:
42 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp (50 calories)

MILK 2%
1 cup

BLUEBERRY EGG WHITE PANCAKE
1 serving

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

Lunch

SOUTHWESTERN JALAPENO CORNBREAD
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
2 servingS

TURKEY SANDWICH
1 serving

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

DIET SODA
12 fl oz

Dinner

CITRUS BAKED DOVER SOLE
1 serving

ITALIAN SALAD, LOWFAT
1 serving

ACORN SQUASH, BAKED, NO SALT
1 cup

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

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

LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

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

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

APPLE, RAW
1 small

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2026
Fat: 
51 grams
Protein: 
74  grams
Carbohydrates:  
304 grams
Sat Fat:  
8 grams
Chol: 
64 mg
Sodium:  
2717 mg
Fiber:
31 grams

Breakfast

ORANGE CORN MUFFINS
1 serving

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

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

MILK, 2%
1 cup

Lunch

HAM SANDWICH
1 serving

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

DIET SODA
12 fl oz

SALAD, TOSSED, W/O DRESSING
2 cups

Dinner

SPICY FRENCH UNFRIES
1 serving

TURKEY BURGERS
1 serving

CORN ON THE COB, YELLOW, BOILED, NO SALT
1 whole ear

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

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

 

Morning Snack

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
1 tbsp (95 calories)

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

Afternoon Snack

GREEN TEA, BREWED
1 cup

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

BANANA, RAW
1 medium

Evening Snack

ANGEL FOOD CAKE, SNACK
2 oz (140 calories)

STRAWBERRIES, RAW
1 cup

MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2011

Breakfast

ORANGE,
1 small

PLAIN BAGEL
1 bagel (156 calories)

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

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

MILK, 2%
1 cup

Lunch

SPICY FRENCH UNFRIES
1 serving

TURKEY BURGERS
1 serving

CORN ON THE COB, YELLOW, BOILED, NO SALT
1/2 ear

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

GRAPES,
30 seedless grapes

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

Dinner

VEGGIE VOLLEY BOWL
1 serving

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

BRAN BREAD
2 slices (122 calories)

DIET SODA
12 fl oz

Morning Snack

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

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

CARROT, RAW
2 cups 

Afternoon Snack

FRUIT SMOOTHIE COOLER
1 serving

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1991
Fat: 
49 grams
Protein: 
74 grams
Carbohydrates:  
290 grams
Sat Fat:  
7 grams
Chol: 
64 mg
Sodium:  
2454 mg
Fiber:
30 grams

Breakfast

MILK 2%
1 cup

FRENCH TOAST
1 serving

PANCAKE SYRUP, REDUCED-CALORIE
1 tbsp (25 calories)

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

BANANA, RAW
1 medium

COFFEE, BREWED
1 cup

 

Lunch

VEGGIE VOLLEY BOWL
1 serving

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

BRAN BREAD
1 slice (61 calories)

CREAMY FRUIT CUP
1 serving

DIET SODA
12 fl oz

Dinner

APPLE PORK CHOPS
1 serving

PARMESAN ANGEL HAIR PASTA WITH OLIVE OIL
1 serving

CAESAR SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

Morning Snack

BLUEBERRY, FROZEN
1 cup

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CRACKERS, REDUCED FAT
10 crackers (100 calories)

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

Evening Snack

MILK 2%
1 cup

PEARS WITH MINT CHOCOLATE
1 serving 

Friday

Basic Nutritional Summary:
Total Calories:  
2009
Fat: 
49 grams
Protein: 
61 grams
Carbohydrates:  
319 grams
Sat Fat:  
7 grams
Chol: 
74 mg
Sodium:  
2812 mg
Fiber:
37 grams

Breakfast

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

BROILED GRAPEFRUIT
1 serving

HEART-HEALTHY APRICOT MUFFINS
2 servings

MILK 2%
1 cup

Lunch

MIXED FRUIT, CHUNKY IN EXTRA LIGHT SYRUP
1 cup (120 calories)

PARMESAN ANGEL HAIR PASTA
1 serving

CAESAR SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

 

Dinner

CHINESE RED PEPPER SCALLOPS
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1serving

BERRY BLEND DRINK MIX
8 fl oz sugar-free

MIXED GRAIN BREAD
1 slices (60 calories)

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

Morning Snack

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

YOGURT, LOWFAT
4.1 oz (118 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CARROT, RAW
1 cup

CELERY, RAW
1 cup

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

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

Evening Snack

MILK 2%
1 cup

BAKED APPLE
1 serving 

Saturday

Basic Nutritional Summary:
Total Calories:  
2041
Fat: 
64 grams
Protein: 
83  grams
Carbohydrates:  
268 grams
Sat Fat:  
12 grams
Chol: 
110 mg
Sodium:  
2880 mg
Fiber:
40 grams

Breakfast

BERRY BANANA PEACH SMOOTHIE
1 serving

OAT BRAN BREAD, REDUCED CALORIE
1 slice (45 calories)

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

MILK 2%
1 cup

Lunch

TUNA SALAD PITA SANDWICHES
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

APPLE, RAW
1 small

STRAWBERRIES, RAW
1 cup

MILK 2%
1 cup

Dinner

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

TURKEY MEATLOAF
1 serving

SWEET POTATO, BAKED, UNSALTED
1 small

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

MIXED VEGETABLES, BOILED, NO SALT
1 cup

DIET SODA
12 fl oz

Morning Snack

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

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

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK 2%
1 cup

CREAMY FRUIT CUP
1 serving

STRAWBERRIES, RAW
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2065
Fat: 
54 grams
Protein: 
89 grams
Carbohydrates:  
294 grams
Sat Fat:  
8 grams
Chol: 
72 mg
Sodium:  
2739 mg
Fiber:
42 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
2 servings

BROILED GRAPEFRUIT
2 servings

MILK 2%
1 cup

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

BROCCOLI, RAW
1 cup (chopped)

SALAD DRESSING, RANCH
3 tbsp (105 calories) ranch & dip "lite" refrigerated

APPLE, RAW
1 small

DIET SODA
12 fl oz

Dinner

SCALLOPED POTATOES
1 serving

SOUTHWESTERN JALAPENO CORNBREAD
2 servings

"HOME ON THE RANCH" STYLE VEGETABLES
2 servings

BARBECUE CHICKEN
1 serving

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

DIET SODA
12 fl oz

Morning Snack

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

LEMONADE DRINK MIX
8 fl oz sugar-free)

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

CELERY, RAW
1 cup

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

 

 

 

Evening Snack

BAKED APPLE
1 serving

MILK 2%
1 cup