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1800 Calorie Week 3 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1,855
Fat: 
58 grams
Protein: 
75  grams
Carbohydrates:  
221 grams
Sat Fat:  
10 grams
Chol: 
51 mg
Sodium:  
1849 mg
Fiber:
22 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
2 servings

BANANA
1/2 medium

GREEN TEA (BREWED) 
8 oz 
I cup

MILK, 2%
1 cup

Lunch

GRILLED CHEESE AND TOMATO SANDWICH
1 serving

SPINACH, RAW
1 cup

SALAD DRESSING, ITALIAN DIET
1 tbsp (16 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

MILK, 2%
1 cup

Dinner

PARMESAN ANGEL HAIR PASTA
2 servings

CARROT, FROZEN
1/2 cup

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

GRILLED HERBED TOMATOES
2 serving

SALAD, TOSSED, WITHOUT DRESSING
2 cups

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

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

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

PLUM, RAW
1 fruit 

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

 

Afternoon Snack

YOGURT, NONFAT
4.4 oz (50 calories)

PEACH, RAW
1 medium

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

ANGEL FOOD CAKE
1 piece
(73 calories)
commercially prepared

MILK, 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1,825
Fat: 
58 grams
Protein: 
71  grams
Carbohydrates:  
234 grams
Sat Fat:  
12 grams
Chol: 
354 mg
Sodium:  
2966 mg
Fiber:
28 grams

Breakfast

EGG, SCRAMBLED
1 egg

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

ORANGE, RAW
1 small

BACON, TURKEY, NON-FAT
1 slice ( 35 calories)

MILK, 2%
1 cup

OAT BRAN BREAD, LIGHT
1 slice (45 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Lunch

TUNA SALAD PITA SANDWICH  
1 serving 

VEGETABLE SOUP, READY-TO-EAT
1 serving (182 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

MILK, 2%
1 cup

 

Dinner

SPAGHETTI & MEATBALLS
1 serving

ITALIAN SALAD, LOWFAT
1 serving

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

PEAR, RAW
1 fruit

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

CANTALOUPE, RAW
2 wedges

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

POPCORN, MICROWAVE
4 cups
(106 calories)

FRUIT SMOOTHIE COOLER
1 serving

 

 

Evening Snack

CINNAMON BAKED BANANA
1 serving

LEMONADE DRINK MIX
8 fl oz
sugar-free

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
1,850
Fat: 
53 grams
Protein: 
79  grams
Carbohydrates:  
254 grams
Sat Fat:  
9 grams
Chol: 
115 mg
Sodium:  
2731 mg
Fiber:
20 grams

Breakfast

APPLE EGG WHITE PANCAKES
1 serving

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp
(50 calories)

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

ORANGE JUICE PLUS CALCIUM

Lunch

BEAN SOUP, CONDENSED
8 oz

CRACKER, LESS FAT
4 crackers
(40 calories)

ORANGE, RAW
1 small

CAESAR SALAD, LOWFAT
2 cups

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

BEEF STROGANOFF
1 serving

GRILLED HERBED TOMATOES
1 serving

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Morning Snack

SALSA, LOWSALT
1/4 cup (25 calories)

CELERY, RAW
1 cup 

GRAPES, EUROPEAN, SEEDLESS
30 grapes

DIET SODA
12 fl oz

Afternoon Snack

GRAHAM CRACKER
4 cracker
(118 calories)

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

 

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1,871
Fat: 
53 grams
Protein: 
78  grams
Carbohydrates:  
231 grams
Sat Fat:  
8 grams
Chol: 
63 mg
Sodium:  
1327 mg
Fiber:
39 grams

Breakfast

FRENCH TOAST, CINNAMON
1 slice
(240 calories) 

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(24 calories)

BLUEBERRY, FROZEN
1/2 cup
(unthawed)

MILK, 2%
1 cup

GREEN TEA (BREWED) 
8 oz 
I cup

Lunch

BAGEL WITH PEANUT BUTTER AND JELLY
1 serving

TANGERINE, RAW
1 medium

CELERY, RAW
1 cup

CAULIFLOWER, RAW
1 cup

SALAD DRESSING, RANCH
1 tbsp
(35 calories)

DIET SODA
12 fl oz

Dinner

POACHED SALMON WITH CUCUMBER SAUCE
1 serving

SCALLOPED POTATOES
1 serving 

BROCCOLI, FLORETS, FROZEN
3.3 oz

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

APPLE, RAW
1 small

MILK, 2%
1 cup

Afternoon Snack

PRETZELS, NO ADDED SALT
15 pretzels
(83 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BAKED APPLE
1 serving

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1,801
Fat: 
51 grams
Protein: 
80 grams
Carbohydrates:  
249 grams
Sat Fat:  
10 grams
Chol: 
106 mg
Sodium:  
2941 mg
Fiber:
19 grams

Breakfast

OMELET, WESTERN
1 serving (250 calories)

GRAPEFRUIT, RAW
1/2 fruit

ORANGE JUICE PLUS CALCIUM
4 fl oz

COFFEE
1 cup

Lunch

TURKEY SANDWICH
1 sandwich

PEAR, RAW
1 fruit

MILK, 2%
1 cup

Dinner

ORANGE GLAZED PORK CHOPS
1 serving

SOUTHWESTERN JALAPENO CORNBREAD
1 serving

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

GREEN BEANS W/ ALMONDS, FROZEN
1 cup

DIET SODA
12 fl oz

Morning Snack

CARROT, RAW
3/4 cup
(strips)

VEGETABLE JUICE, LOWSALT
6 fl oz

Afternoon Snack

FRUIT SMOOTHIE
1 serving

Evening Snack

ORANGE CORN MUFFINS
1 serving

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

Saturday

Basic Nutritional Summary:
Total Calories:  
1,807
Fat: 
44 grams
Protein: 
71  grams
Carbohydrates:  
249 grams

Breakfast

PLAIN BAGEL
1 bagel
(156 calories) 

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp (40 calories)

ORANGE, RAW
1 small

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

TUNA SALAD PITA SANDWICH
1 serving

GREEN BEANS W/ ALMONDS
2/3 cup

APPLE, RAW
1 small

YOGURT, BANANA, LOWFAT
4 oz (120 calories)

MILK, 2%
1 cup

Dinner

QUICHE LORRAINE
1 serving

RANCH STYLE VEGETABLES
1 serving

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

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Morning Snack

BLUEBERRY, FROZEN
1 cup
(unthawed)

CRANBERRY JUICE COCKTAIL, LOW-CALORIE
1 cup

Afternoon Snack

GRANOLA/CEREAL BAR, CHOCOLATE
1 bar (80 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Evening Snack

CREAMY FRUIT CUP
1 serving

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1,888
Fat: 
49 grams
Protein: 
87  grams
Carbohydrates:  
270 grams
Sat Fat:  
7 grams
Chol: 
104 mg
Sodium:  
2295 mg
Fiber:
21 grams

Breakfast

TOASTED OATMEAL CEREAL
1 cup (109 calories)

ORANGE JUICE PLUS CALCIUM
4 fl oz

GREEN TEA (BREWED) 
8 oz 
I cup

Lunch

CHICKEN SALAD PITA SANDWICH 
1 serving

CARROT, RAW
1 cup

SALAD DRESSING, RANCH
2 tbsp
(70 calories)

CUCUMBER, PEELED, RAW
1 cup

APPLE, RAW
1 small

COTTAGE CHEESE, LOWFAT
4 oz (90 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

SALMON IN PARCHMENT 
1 serving 

WILD RICE, COOKED
1 cup (165 calories)

FRENCH BREAD DOUGH
1 slice (60 calories)

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

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, 1000 ISLAND, DIET
1 tbsp
(24 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

CRACKER, REDUCED FAT
6 crackers
(60 calories)

CHEESE, LOWFAT
1 cubic inches
(30 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

POPCORN CAKE
1 cake (38 calories)

PEANUT BUTTER
1 tbsp (95 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

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

LEMONADE DRINK MIX
8 fl oz
sugar-free