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

1400 Calorie Week 4 Recipe Meal Plan

View All / Close All

Shopping List

Monday

Basic Nutritional Summary:
Total Calories:  
1469
Fat: 
42 grams
Protein: 
47  grams
Carbohydrates:  
199 grams
Sat Fat:  
6 grams
Chol: 
22 mg
Sodium:  
2739 mg
Fiber:
20 grams

Breakfast

COFFEE
1 cup

PLAIN BAGEL
1 bagel (156 calories)

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

MILK, 2%
1 cup

RAISINS, SEEDLESS
1 box

Lunch

TURKEY SANDWICH 
1 serving

CAESAR SALAD
1 serving

CORN, FROZEN
1/2 cup

DIET SODA
12 fl oz

Dinner

PENNE WITH GRILLED VEGGIES
1 serving

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

MARGARINE-LIKE SPREAD, 40% FAT
1 tsp (17 calories)

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, LOWFAT

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:  
1406
Fat: 
46 grams
Protein: 
49  grams
Carbohydrates:  
175 grams
Sat Fat:  
6 grams
Chol: 
66 mg
Sodium:  
1165 mg
Fiber:
21 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 (leftover)

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
2 tbsp (100 calories)

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

BAKED APPLE
1 serving

MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1437

Breakfast

APPLE EGG WHITE PANCAKES
1 serving

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

TURKEY MEATLOAF
1 serving

SPICY FRENCH UNFRIES
1 serving

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

MILK, 2%
1 cup

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:  
1415
Fat: 
36 grams
Protein: 
57  grams
Carbohydrates:  
210 grams
Sat Fat:  
5 grams
Chol: 
76 mg
Sodium:  
1680 mg
Fiber:
20 grams

Breakfast

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

LOWFAT "CHEESY" CHEESE DANISH"
1 serving

Lunch

PARMESAN ANGEL HAIR PASTA
1 serving

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

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

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

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

SALAD DRESSING, RANCH, LIGHT
1 tbsp (35 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

MILK 2%
1 cup

PEARS WITH MINT CHOCOLATE
1 serving

Friday

Basic Nutritional Summary:
Total Calories:  
1429
Fat: 
37 grams
Protein: 
65 grams
Carbohydrates:  
202 grams
Sat Fat:  
6 grams
Chol: 
26 mg
Sodium:  
2118 mg
Fiber:
23 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp (25 calories)

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

FRENCH TOAST
1 serving

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

Lunch

TUNA SALAD PITA SANDWICH
1 serving

PINEAPPLE, RAW
1/2 cup (diced)

BROCCOLI, RAW
1/2 cup

GREEN TEA (BREWED)
8 oz (1 cup)

Dinner

QUICHE LORRAINE
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

MILK 2%
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

BAKED APPLE
1 serving

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

Saturday

Basic Nutritional Summary:
Total Calories:  
1471
Fat: 
39 grams
Protein: 
59  grams
Carbohydrates:  
214 grams
Sat Fat:  
10 grams
Chol: 
28 mg
Sodium:  
2281 mg
Fiber:
17 grams

Breakfast

BROILED GRAPEFRUIT
1 serving

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

MIXED GRAIN BREAD
2 slice (130 calories)

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

GRAPES,
20 grapes (seedless)

DIET SODA
12 fl oz

Dinner

CITRUS BAKED DOVER SOLE
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

CANTALOUPE, RAW
1 wedge

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CRANBERRY JUICE COCKTAIL
1 cup (45 calories) lite

CELERY, RAW
1 cup (strips)

CRACKERS, REDUCED-FAT
5 crackers (50 calories)

Evening Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

BROWNIE, FROZEN, LIGHT
1 brownie (90 calories)

MILK 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1,476
Fat: 
38 grams
Protein: 
57  grams
Carbohydrates:  
201 grams
Sat Fat:  
5 grams
Chol: 
35 mg
Sodium:  
1444 mg
Fiber:
21 grams

Breakfast

DRY CEREAL,
1 cup (133 calories)

BANANA, RAW
1/2 medium

ORANGE JUICE PLUS CALCIUM
4 fl oz 

MILK, 2%
1 cup

Lunch

TUNA SALAD PITA SANDWICHES
1 serving

PEANUT BUTTER
1 tbsp (95 calories)

PEAR, RAW
1 pear

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

 

Dinner

FETTUCCINE ALFREDO
1 serving

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

ITALIAN SALAD, LOWFAT
1 serving

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

APPLE, RAW
1 small

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

BROCCOLI
1 cup (broccoli, flower clusters, raw)

DIET SODA
12 fl oz

 

Evening Snack

MILK, 2%
1 cup

STRAWBERRIES
1/2 cup

LITE CREAM TOPPING
1 tbsp (8 calories)

COFFEE, BREWED, PREPARED
1 cup