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2000 Calorie Week 2 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2048
Fat: 
64 grams
Protein: 
95  grams
Carbohydrates:  
219 grams
Sat Fat:  
10 grams
Chol: 
938799 mg
Sodium:  
3377 mg
Fiber: 22 grams

Breakfast

EGG, SCRAMBLED
1 egg
large

MIXED GRAIN BREAD, TOASTED
2 slice
(157 calories)

MARGARINE-LIKE SPREAD,40 % fat
1 tbsp

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

CHICKEN SALAD PITA SANDWICH
1serving

BEEF BARLEY SOUP, LOW-FAT
1 serving
(140 calories)
ready-to-serve

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, ITALIAN, DIET
1 tbsp
(16 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Dinner

CRUNCHY ORANGE ROUGHY
4 oz

UNFRIED RICE
1 serving

CARROT, FROZEN WITH SALT
1 cup

DINNER ROLL, CRUSTY
1 piece (70 calories)

MARGARINE-LIKE SPREAD, 40% fat
1 tbsp

DIET SODA
12 fl oz

Morning Snack

GRAHAM CRACKER, 
4 crackers
(118 calories)

MILK, 2%
1 cup

Afternoon Snack

PEAR, RAW
1 pear

BUTTER COOKIE, COMMERCIALLY PREPARED
3 cookies
(70 calories)

MILK, 2%
1 cup

Evening Snack

PEARS WITH MINT CHOCOLATE
1serving

MILK, 2%
1 cup

Tuesday

Basic Nutritional Summary:
Total Calories:  
2084
Fat: 
54 grams
Protein: 
90  grams
Carbohydrates:  
284 grams
Sat Fat:  
17 grams
Chol: 
112 mg
Sodium:  
2188 mg
Fiber: 47 grams

Breakfast

STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

HERBAL TEA
1 cup

Lunch

SPLIT PEA SOUP
1 serving
(329 calories)
low-fat, low-sodium 

GRILLED HERBED TOMATOES
1 serving

BROCCOLI TOFU GRATIN
1 serving

DIET SODA
12 oz

Dinner

MARINATED FLANK STEAK
1 serving

MASHED POTATOES
1serving

LOW-FAT CAESAR SALAD
1 serving

BAKED APPLE
1serving

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Morning Snack

ORANGE, ALL VARIETIES, RAW
1 small
(2-3/8" dia)

CRACKERS, REDUCED FAT
6 crackers
(60 calories)
classic golden crackers

MILK, 2%
1 cup

Afternoon Snack

TORTILLA CHIPS,
8 chips (95 calories)

SALSA, LOW SALT
(25 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

ANIMAL COOKIE
5 pieces
(70 calories)

MILK, 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2060
Fat: 
45 grams
Protein: 
87  grams
Carbohydrates:  
285 grams
Sat Fat:  
7 grams
Chol: 
116 mg
Sodium:  
3368 mg
Fiber: 28 grams

Breakfast

FRENCH TOAST DELIGHT
1 serving

PANCAKE SYRUP, LOWER CALORIE
3 tbsp
(73 calories)

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

PRETZELS, CLASSIC THIN TWISTS
15 pretzels

STRAWBERRY, RAW
1 cup
(sliced)

CARROT, RAW
1 cups
strips or slices

DIET SODA
12 fl oz

Dinner

ORANGE GLAZED PORK CHOP
1 serving

POTATO, BAKED W/SALT
1 small

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

SPINACH, CANNED
1 cup

BAKED APPLE
1 serving

TEA, INSTANT, SWEETENED, PREPARED
1 cup

Morning Snack

COTTAGE CHEESE, LOW FAT
4 oz
(100 calories)

MILK, 2%
1 cup

Afternoon Snack

BROWN RICE CAKE, SESAME SEED
1 cake

PEANUT BUTTER
1 tbsp

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1serving

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2082
Fat: 
66 grams
Protein: 
90  grams
Carbohydrates:  
234 grams
Sat Fat:  
10 grams
Chol: 
71 mg
Sodium:  
2731 mg
Fiber: 17 grams

Breakfast

ENGLISH MUFFIN
1 muffin

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp

GRAPEFRUIT
1/2 fruit

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

CHICKEN A L'ORANGE FROZEN ENTREE
1serving
(270 calories)

 CAULIFLOWER, RAW
1 cup

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

DIET SODA
12 fl oz

Dinner

QUICHE LORRAINE, MEATLESS
2 servings

BRAN BREAD
1 slice
(85 calories)

GREEN BEANS, FRENCH STYLE
1/2 cup

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp

HERBAL TEA, CHAMOMILE, BREWED
1 cup

Morning Snack

CRACKERS, REDUCED FAT
6 crackers
(60 calories)
classic golden crackers

CRANBERRY JUICE COCKTAIL
1 cup,low calorie
(100 calories)

Afternoon Snack

BLUEBERRIES, FROZEN
1 cup
unthawed

COTTAGE CHEESE, LOW-FAT
4 oz
(100 calories)

MILK, 2% 
1 cup

Evening Snack

GRAHAM CRACKERS
4 crackers
(118 calories)

PEANUT BUTTER 
2 tbsp

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2033
Fat: 
46 grams
Protein: 
100  grams
Carbohydrates:  
299 grams
Sat Fat:  
14 grams
Chol: 
146 mg
Sodium:  
3122 mg
Fiber: 26 grams

Breakfast

MULTI-GRAIN CEREAL, OATMEAL
1 cup
(266 calories)

BANANA, RAW
1 medium

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

VEGETABLE SOUP
1 serving 
7.5 oz, (120 calories)
ready-to-serve

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

PUDDING, NON-FAT, CHOCOLATE
1 serving
(100 calories
snack pack)

DIET SODA
12 fl oz

Dinner

BEEF STROGANOFF (yogurt-recipe)
1 serving

GRILLED HERB TOMATOES
1 serving

FRENCH OR VIENNA BREAD, TOASTED
1 small slice,includes sourdough
(84 calories)

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp

MILK, 2% 
1 cup

Morning Snack

CARROT, RAW
1 cup
strips or slices

DIP, CHEDDAR CHEESE, NONFAT
2 oz
(40 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

COTTAGE CHEESE, 2 % FAT
4 oz
(100 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BAKED APPLE
1 serving

COFFEE, BREWED
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
2080
Fat: 
57 grams
Protein: 
99  grams
Carbohydrates:  
238 grams
Sat Fat:  
7 grams
Chol: 
157 mg
Sodium:  
2567 mg
Fiber: 12 grams

Breakfast

WAFFLE
1 waffle, frozen
(261 calories)

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(25 calories)

GRAPEFRUIT, FLORIDA, RAW
1/2 fruit

MILK, 2%
1 cup

COFFEE, BREWED
1 cup

Lunch

BEEF STROGANOFF (yogurt-recipe)
1 serving

GRILLED HERB TOMATOES
1 serving

DIET SODA
12 fl oz

SALAD TOSSED W/O DRESSING

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

Dinner

MEXICAN SKILLET CHICKEN 
1 serving

SOUR CREAM, LIGHT
1 tbsp
(20 calories)

TORTILLA CHIPS,
12 chips
(140 calories)

SALSA, LOW SODIUM
1/4 cup
(25 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

GRANOLA, CEREAL BAR
1 bar
(80 calories)
low-fat

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

APPLE, RAW
1 small
(2.5" dia)

CHEESE, LOW FAT
1 cubic-inch
(30 calories)
low-fat, cheddar or colby

MILK, 2%
1 cup

Evening Snack

CREAMY FRUIT CUP
1 serving

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2007
Fat: 
56 grams
Protein: 
100  grams
Carbohydrates:  
230 grams
Sat Fat:  
18 grams
Chol: 
435 mg
Sodium:  
3692 mg
Fiber: 21 grams

Breakfast

MULTI-GRAIN CEREAL
1 cup
(109 calories)

ORANGE
1 small
(2-3/8" dia)

MILK, 2% 
1 cup

Lunch

TURKEY SANDWICH 
1 serving 

COTTAGE CHEESE, LOW-FAT
4 oz
(100 calories)

APPLE, RAW
1 small
(2.5" dia)

DIET SODA
12 fl oz

Dinner

SHRIMP SCAMPI
1 serving

COUSCOUS, BROCCOLI & CHEESE
1 cup

LOW-FAT CAESAR SALAD
1 serving

TEA, INSTANT, SWEETENED, PREPARED
1 cup

Morning Snack

CRACKERS, REDUCED FAT
12 crackers
(120 calories)
classic golden crackers

CHEESE, LOW-FAT
2 cubic inches
(30 calories)
cheddar or colby

MILK 2%
1 cup

Afternoon Snack

CELERY, RAW
1 cup
strips

PEANUT BUTTER
1 tbsp

LEMONADE DRINK MIX
8 fl oz
sugar-free

Evening Snack

ICE CREAM, VANILLA
1 cup
(265 calories)

COFFEE
1 cup