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1800 Calorie Week 5 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1847
Fat: 
51 grams
Protein: 
73 grams
Carbohydrates:  
252 grams
Sat Fat:  
6 grams
Chol: 
45 mg
Sodium:  
2407 mg
Fiber:
29 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp (25 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
1 serving

BARBECUE CHICKEN
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
2 tbsp (100 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

PEARS WITH MINT CHOCOLATE
1 serving

MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1841
Fat: 
56 grams
Protein: 
81 grams
Carbohydrates:  
234 grams
Sat Fat:  
8 grams
Chol: 
97 mg
Sodium:  
2532 mg
Fiber:
28 grams

Breakfast

HEART-HEALTHY APRICOT MUFFINS
1 serving

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

MILK, 2%
1 cup

Lunch

TURKEY 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

ITALIAN SALAD, LOWFAT
1 serving

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

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 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
1/2 cup (151 calories) 

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:  
1839

Breakfast

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

FRUIT SMOOTHIE COOLER
1 serving

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

MILK, 2%
1 cup

Lunch

SPICY FRENCH UNFRIES
1 serving

TURKEY BURGERS
1 serving

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

CELERY, RAW
1 cup

CARROT, RAW
1 cup  

Afternoon Snack

ORANGE,
1 small

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1851
Fat: 
46 grams
Protein: 
54 grams
Carbohydrates:  
283 grams
Sat Fat:  
6 grams
Chol: 
64 mg
Sodium:  
2106 mg
Fiber:
29 grams

Breakfast

MILK 2%
1 cup

ORANGE CORN MUFFINS
1 serving

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
2 slices (122 calories)

DIET SODA
12 fl oz

Dinner

APPLE PORK CHOPS
1 serving

PARMESAN ANGEL HAIR PASTA
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
6 crackers (60 calories)

CHEESE, LOW FAT
2 slices (98 calories)

CARROTS, RAW
6 strips

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:  
1813
Fat: 
49 grams
Protein: 
77 grams
Carbohydrates:  
235 grams
Sat Fat:  
7 grams
Chol: 
94 mg
Sodium:  
2540 mg
Fiber:
28 grams

Breakfast

PLAIN BAGEL 
1 bagel (156 calories)

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

JELLY, GRAPE, LOWER CALORIE
2 tsp (12 calories)

MILK 2%
1 cup

Lunch

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

PARMESAN ANGEL HAIR PASTA
1 serving (leftover)

CAESAR SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

 

Dinner

GRILLED FRESH TUNA W/ BEAN SALAD
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1serving

BERRY BLEND DRINK MIX
8 fl oz sugar-free

MIXED GRAIN BREAD
1 slice (60 calories)

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

Morning Snack

GRANOLA, LOW-FAT
1 cup (307 calories) ready to eat

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CARROT, 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

RASPBERRIES
1 cup

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories) 

Saturday

Basic Nutritional Summary:
Total Calories:  
1818
Fat: 
58 grams
Protein: 
70  grams
Carbohydrates:  
239 grams
Sat Fat:  
12 grams
Chol: 
88 mg
Sodium:  
2505 mg
Fiber:
34 grams

Breakfast

BERRY BANANA PEACH SMOOTHIE
1 serving

COFFEE, BREWED
1 cup

Lunch

HAM SANDWICH
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1serving

MILK 2%
1 cup

Dinner

DINNER ROLL WITH BUTTER
1 serving

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 (frozen)

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

APPLE, RAW
1 small

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK 2%
1 cup

CREAMY FRUIT CUP
1 serving

Sunday

Basic Nutritional Summary:
Total Calories:  
1844
Fat: 
52 grams
Protein: 
76  grams
Carbohydrates:  
250 grams
Sat Fat:  
9 grams
Chol: 
65 mg
Sodium:  
2314 mg
Fiber:
36 grams

Breakfast

EGGWHITE PANCAKES
1 serving

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

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

BROILED GRAPEFRUIT
1 serving

MILK 2%
1 cup

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

BROCCOLI, RAW
1 cup (chopped)

SALAD DRESSING, RANCH
2 tbsp (70 calories) ranch & dip "lite" refrigerated

DIET SODA
12 fl oz

Dinner

SCALLOPED POTATOES
1 serving

SOUTHWESTERN JALAPENO CORNBREAD
2 servings

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

BARBECUE CHICKEN
1 serving

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

Morning Snack

APPLE, RAW
1 small

LEMONADE DRINK MIX
8 fl oz
sugar-free)

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

CELERY, RAW
1 cup

Evening Snack

BAKED APPLE
1 serving

MILK 2%
1 cup