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2000 Calorie Week 6 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2079
Fat: 
50 grams
Protein: 
87 grams
Carbohydrates:  
296 grams
Sat Fat:  
10 grams
Chol: 
75 mg
Sodium:  
2220 mg
Fiber:
49 grams

Breakfast

recipes/STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

recipes/MILK, 2% 
1 cup

Lunch

recipes/ROAST BEEF AND HORSERADISH SANDWICH
1 serving

recipes/"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

recipes/GRAPES
20 seedless

recipes/FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

recipes/ORANGE CORN MUFFINS
1 serving

recipes/QUICHE LORRAINE, MEATLESS
1 serving

recipes/SPLIT PEA SOUP
1 serving

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

recipes/LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

recipes/CELERY, RAW
1 cup 
(diced)

recipes/PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

recipes/APPLE JUICE
8 fl oz
(120 calories)

 

Afternoon Snack

recipes/STRAWBERRIES, RAW
1/2 cup
sliced

recipes/DIET SODA
12 fl oz

Evening Snack

recipes/BAKED APPLE
1 serving

recipes/MILK, 2% 
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2012
Fat: 
54 grams
Protein: 
87 grams
Carbohydrates:  
283 grams
Sat Fat:  
8 grams
Chol: 
88 mg
Sodium:  
2455 mg
Fiber:
19 grams

Breakfast

recipes/FRENCH TOAST
1 serving

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

recipes/PANCAKE SYRUP, LOWER CALORIE
1 tbsp
(25 calories)

recipes/ORANGE
1 small

recipes/ORANGE JUICE PLUS CALCIUM
8 fl oz

 

Lunch

recipes/ORANGE CORN MUFFINS
1 serving

recipes/QUICHE LORRAINE, MEATLESS
1 serving

recipes/SALAD, TOSSED, W/O DRESSING
2 cups

recipes/SALAD DRESSING, RANCH, LITE
2 tbsp
(70 calories)

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

recipes/GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

recipes/PARMESAN ANGEL HAIR PASTA
2 servings

recipes/CHERRY TOMATO TURKEY MEATBALLS
1 serving

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

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

recipes/DIET SODA
12 fl oz

Morning Snack

recipes/CARROT, RAW
1 cup

recipes/LEMONADE DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

recipes/FRUIT CUP, DICED PEARS IN EXTRA LIGHT SYRUP
4 oz
(50 calories)

recipes/FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

recipes/CINNAMON BAKED BANANA
1 serving

recipes/MILK, 2% 
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
2012
Fat: 
51 grams
Protein: 
87  grams
Carbohydrates:  
281 grams
Sat Fat:  
8 grams
Chol: 
87 mg
Sodium:  
3022 mg
Fiber:
19 grams

Breakfast

recipes/HEART HEALTHY EGGS BENEDICT
1 serving

recipes/LOWFAT HOLLANDAISE SAUCE
1 serving

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

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

recipes/MILK, 2%
1 cup

Lunch

recipes/PARMESAN ANGEL HAIR PASTA
1 serving

recipes/SALAD TOSSED, W/O DRESSING
2 cups

recipes/SALAD DRESSING, RANCH, LITE
2 tbsp
(70 calories)

recipes/DIET SODA
12 fl oz

Dinner

recipes/ORANGE GLAZED PORK CHOPS
1 serving

recipes/MASHED POTATOES
1 serving

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

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

recipes/PEAS AND ONIONS, FROZEN
3.3 oz

recipes/LEMONADE DRINK MIX 
8 fl oz
sugar-free

Morning Snack

recipes/RAISINS, SEEDLESS
1 box

recipes/BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

recipes/GRANOLA, LOWFAT
2/3 cup
(202 calories)

recipes/FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

 

Evening Snack

recipes/ORANGE CORN MUFFINS
1 serving

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

recipes/MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
2026
Fat: 
53 grams
Protein: 
82 grams
Carbohydrates:  
281 grams
Sat Fat:  
8 grams
Chol: 
94 mg
Sodium:  
2940 mg
Fiber:
30 grams

Breakfast

recipes/ORANGE CORN MUFFINS
1 serving

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

recipes/FRUIT SMOOTHIE COOLER
1 serving

Lunch

recipes/TUNA SALAD PITA SANDWICH
1 serving

recipes/SALAD DRESSING, RANCH, LITE
2 tbsp
(70 calories)

recipes/CARROT, RAW
1 cup

recipes/CELERY, RAW
1 cup

recipes/CHOCOLATE COOKIE, NONFAT
1 cookie
(50 calories)

recipes/DIET SODA
12 fl oz

Dinner

recipes/TOMATO SPINACH STUFFED CHICKEN BREASTS
1 serving

recipes/SCALLOPED POTATOES
1 serving

recipes/LOWFAT CAESAR SALAD
1 serving

recipes/ITALIAN BREAD, GARLIC
refrigerated
1 serving (186 calories)

recipes/GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

recipes/FRUIT CUP, DICED PEARS IN EXTRA LIGHT SYRUP
4 oz
(50 calories)

recipes/GRAHAM CRACKERS
4 crackers
(118 calories)

recipes/FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

recipes/APPLE, RAW
1 small

recipes/PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

recipes/LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

recipes/PEARS WITH MINT CHOCOLATE
1 serving

recipes/MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2012
Fat: 
70 grams
Protein: 
73 grams
Carbohydrates:  
270 grams
Sat Fat:  
11 grams
Chol: 
100 mg
Sodium:  
3309 mg
Fiber:
25 grams

Breakfast

recipes/PLAIN BAGEL
1 bagel 
(156 calories)

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

recipes/JELLY, LOW CALORIE, GRAPE
1 tsp
(6 calories)

recipes/RASPBERRIES, FROZEN
1 cup

recipes/ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

recipes/HAM SANDWICH
1 serving

recipes/SALAD TOSSED, W/O DRESSING
1 cup

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

recipes/ITALIAN BREAD, GARLIC
refrigerated
1 serving (186 calories)

recipes/FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

recipes/TURKEY MEATLOAF
1 serving

recipes/GREEN BEANS  W/ ALMONDS, FROZEN
1 cup

recipes/CARROT, FROZEN
1 cup

recipes/BRAN BREAD
2 slices
(122 calories)

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

recipes/LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

recipes/CELERY, RAW
1 cup
strips

recipes/GRANOLA/CEREAL BAR, ALMOND
1 bar low-fat
(90 calories)

recipes/SALSA, LOW SALT
1/2 cup
(50 calories)

recipes/BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

recipes/CHEESE, LOWFAT
1 slice
(25 calories)

recipes/CRACKER, REDUCED FAT
10 crackers
(100 calories)

recipes/GREEN TEA (BREWED) 
8 oz 
I cup

Evening Snack

recipes/APPLE WALNUT BREAD PUDDING
1 serving

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

recipes/MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1999
Fat: 
67 grams
Protein: 
76 grams
Carbohydrates:  
254 grams
Sat Fat:  
1 grams
Chol: 
141 mg
Sodium:  
2577 mg
Fiber:
29 grams

Breakfast

recipes/HEART-HEALTHY APRICOT MUFFINS
1 serving

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

recipes/ORANGE
1 small

recipes/MILK, 2%
1 cup

Lunch

recipes/CHICKEN SALAD SANDWICH
1 serving

recipes/CARROT, FROZEN
1/2 cup

recipes/GREEN BEANS W/ ALMONDS, FROZEN
1  cup

recipes/ITALIAN BREAD, LIGHT
1 slice 
(30 calories)

recipes/DIET SODA
12 fl oz 

 

Dinner

recipes/RED PEPPERED CHINESE SCALLOPS
1 serving

recipes/CHINESE NOODLE, CHOW MEIN
1 cups 
(237 calories)

recipes/VEGETABLES, FROZEN, THAI STIR FRY BLEND
1 cup

recipes/GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

recipes/YOGURT, LOWFAT
4.1 oz
(118 calories)

recipes/PLUM, RAW
1 fruit

recipes/FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

recipes/GRAHAM CRACKER
4 crackers
(118 calories)

recipes/CREAM CHEESE, SOFT, LIGHT, PLAIN
1 tbsp
(35 calories)

recipes/BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

recipes/FORTUNE COOKIES
1 cookie
(30 calories)

recipes/MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1989
Fat: 
64 grams
Protein: 
89 grams
Carbohydrates:  
26 grams
Sat Fat:  
6 grams
Chol: 
58 mg
Sodium:  
2572 mg
Fiber:
29 grams

Breakfast

recipes/LOWFAT "CHEESY" CHEESE DANISH
1 serving

recipes/MILK, 2% 
1 cup

Lunch

recipes/LIGHT ROAST TURKEY MEDALLIONS MEAL, FROZEN
1 pkg
(214 calories)

recipes/ITALIAN SALAD, LOWFAT
1 serving

recipes/CHOCOLATE COOKIE, NONFAT
1 cookie
(50 calories)

recipes/DIET SODA
12 fl oz

Dinner

recipes/BAKED STUFFED POTATOES
1 serving

recipes/CREAMY FRUIT CUP
1 serving

recipes/CRUNCHY ORANGE ROUGHY
1 serving

recipes/GRILLED HERBED TOMATOES
2 servings

recipes/FRENCH BREAD DOUGH
2 slices, crusty, 1" 
(120 calories)

recipes/MARGARINE-LIKE SPREAD, 40% FAT
3 tbsp
(150 calories)

recipes/GREEN TEA, BREWED
1 cup

Morning Snack

recipes/APPLESAUCE, SWEET CINNAMON
1 cup
(100 calories)

recipes/LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

recipes/FRUIT SMOOTHIE COOLER
1 serving

recipes/SALAD DRESSING, RANCH, LITE
3 tbsp
(105 calories)

recipes/BROCCOLI FLOWER CLUSTERS, RAW
1 cup

Evening Snack

recipes/PEARS WITH MINT CHOCOLATE
1 serving

recipes/LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

recipes/MILK, 2% 
1 cup