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2000 Calorie Week 4 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2035
Fat: 
70 grams
Protein: 
70  grams
Carbohydrates:  
256 grams
Sat Fat:  
10 grams
Chol: 
83 mg
Sodium:  
2085 mg
Fiber:
25 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp (50 calories)

COFFEE, BREWED, PREPARED
1 cup

MILK 2%
1 cup

BLUEBERRY, UNSWEETENED, FROZEN
1 cup (unthawed)

PANCAKE, BUTTERMILK FROZEN
1/2 pkg (140 calories)

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

Lunch

PARMESAN ANGEL HAIR PASTA
2 servings

ITALIAN SALAD, LOWFAT
1 serving

CARROT, RAW
6 strips

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

Dinner

MARINATED FLANK STEAK
1 serving

SALAD, TOSSED, W/O DRESSING
1.5 cups

POTATO, BAKED, UNSALTED
1 potato

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

SOUR CREAM, LIGHT
2 tbsp (40 calories)

MIXED VEGETABLES, BOILED, NO SALT
1 cup (frozen)

HERBAL TEA (BREWED)
8 oz (1 cup) herb, chamomile

SALAD DRESSING, ITALIAN, DIET
32 calories

Morning Snack

CRACKER, REDUCED FAT
15 crackers (150 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

LOWFAT CHEESE,
1 slice (50 calories)

Afternoon Snack

APPLE, RAW

PEANUT BUTTER,
2tbsp (190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

BANANA, RAW
1 medium

MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2045
Fat: 
63 grams
Protein: 
71  grams
Carbohydrates:  
274 grams
Sat Fat:  
11 grams
Chol: 
306 mg
Sodium:  
3525 mg
Fiber:
23 grams

Breakfast

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

MILK, 2%
1 cup

EGG, SCRAMBLED
1 egg (large)

BACON, NONFAT TURKEY
3 slices (105 calories)

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

 

Lunch

TUNA SALAD PITA SANDWICH
1 serving

VEGETABLE SOUP
1 serving (120 calories) ready to eat

DIET SODA
12 fl oz

POTATO CHIPS, REGULAR, REDUCED FAT
16 chips (130 calories)

Dinner

SPAGHETTI SAUCE, CHUNKY
1/2 cup (50 calories) chunky garden style

SPAGHETTI PASTA, NO SALT ADDED
1 cup (197 calories) 
oat bran, dry

CHEESE, CHEDDAR OR COLBY, LOWFAT
1 oz (shredded)

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

LOWFAT CAESAR SALAD
1 serving

PEAR, RAW
1 pear

HERBAL TEA, BREWED
1 cup

Morning Snack

CANTALOUPE, RAW
1 wedge

COTTAGE CHEESE, LOWFAT
4 oz (100 calories) 
with peach and pineapple

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz sugar-free

Afternoon Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

GRANOLA W/RAISINS, LOWFAT
1/4 cup (75 calories) ready to eat

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

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2040

Breakfast

BANANA BREAKFAST SHAKE
1serving

COFFEE, BREWED, PREPARED
1 cup

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

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

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

SPINACH, RAW
1 cup

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

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

DIET SODA
12 fl oz

Dinner

FILET MIGNON W/ MUSHROOM CAPS AND BAKED TOMATOES
1 serving

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp

POTATO, BAKED, UNSALTED
1 potato

ASPARAGUS, CANNED, SPEARS
1/2 cup

CREAMY FRUIT CUP
1 serving

SOUR CREAM, LITE
2 tbsp (40 calories)

HERBAL TEA, BREWED,
1 cup (herb or chamomile)

Morning Snack

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

COTTAGE CHEESE DIP
1 serving

CELERY, RAW
1 cup (strips

Afternoon Snack

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (50 calories)

PEACH, RAW
1 medium

CRANBERRY JUICE COCKTAIL, DIET
1 cup (45 calories)

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

CHOCOLATE SYRUP
1 tbsp (50 calories)

ICE CREAM, VANILLA, LITE
1/2 cup (150 calories)

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2007
Fat: 
56 grams
Protein: 
77  grams
Carbohydrates:  
279 grams
Sat Fat:  
12 grams
Chol: 
69 mg
Sodium:  
2565 mg
Fiber:
36 grams

Breakfast

MILK 2%
1 cup

PLAIN BAGEL, ENRICHED, TOASTED
1 bagel (156 calories)

BLUEBERRIES, FROZEN
1 cup (unthawed)

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp (70 calories)

 

Lunch

TURKEY SANDWICH
1 serving

SALAD, TOSSED W/O DRESSING
1.5 cups

CELERY, RAW
1 cup (strips)

CARROT, RAW
1 cup (strips or slices)

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

CHOCOLATE CHIP COOKIES, REDUCED-FAT, BITE SIZE
13 cookies (130 calories) 

DIET SODA
12 fl oz

Dinner

BAKED APPLE
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz ("Deluxe")

SPICY FRENCH UNFRIES
1 serving

SLOPPY JOES
1 serving (made with turkey breast)

HERBAL TEA, BREWED,
1 cup (herb or chamomile)

Morning Snack

GRAHAM CRACKER,
4 crackers (118 calories)

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

TANGERINE, RAW
1 medium

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK 2%
1 cup

GRANOLA, LOW FAT
1/2 cup (151calories)

YOGURT, LOWFAT
4.4 oz cup (50 calories) 

Friday

Basic Nutritional Summary:
Total Calories:  
2050
Fat: 
66 grams
Protein: 
84 grams
Carbohydrates:  
248 grams
Sat Fat:  
8 grams
Chol: 
82 mg
Sodium:  
3133 mg
Fiber:
26 grams

Breakfast

FRENCH TOAST
1 serving

COFFEE, BREWED, PREPARED
1 cup

ORANGE, ALL VARIETIES, RAW
1 small

MILK 2% 1 cup

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

Lunch

SPICY FRENCH UNFRIES
1 serving

SLOPPY JOES
1 serving (made with turkey breast)

GRAPES
20 grapes

DIET SODA
12 fl oz

 

Dinner

PETIT MEATLOAF TOMATOES
1 serving

SWEET POTATO PUFF
1serving

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

HERBAL TEA, BREWED,
1 cup (herb or chamomile)

SALAD DRESSING RANCH, LITE
2 tbsp (70 calories)

SALAD W/O DRESSING
2 cups 

Morning Snack

GRAHAM CRACKER,
4 crackers (118 calories)

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

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

TORTILLA CHIPS, HOT
12 chips (140 calories)

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK 2%
1 cup

SORBET, RASPBERRY
1/2 cup (120 calories) 

Saturday

Basic Nutritional Summary:
Total Calories:  
2076
Fat: 
54 grams
Protein: 
102  grams
Carbohydrates:  
294 grams
Sat Fat:  
7 grams
Chol: 
89 mg
Sodium:  
2443 mg
Fiber:
46 grams

Breakfast

MUFFIN, BLUEBERRY, FROZEN, LOWFAT
1 muffin (170 calories)

ORANGE, ALL VARIETIES, RAW
1 small

MILK 2%
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

SWEET POTATO PUFF
1 serving

GREEN BEANS, WHOLE, FROZEN
1 cup

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

DIET SODA
12 fl oz

Dinner

CHICKEN AND VEGETABLES
1 serving

FRENCH BREAD DOUGH
2 slices (120 calories)

SPLIT PEA SOUP
1 serving

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

COFFEE, BREWED, PREPARED
1 cup

Morning Snack

STRAWBERRY, RAW
1 cup (sliced)

YOGURT, LOW FAT
4.1 oz (118 calories

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

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

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

Evening Snack

MILK 2%
1 cup

BLUEBERRY, FROZEN
1 cup (unsweetened)

LITE CREAM TOPPING, NONDAIRY
2 tbsp (16 calories)

CHOCOLATE SYRUP
1 tbsp (52 calories)

Sunday

Basic Nutritional Summary:
Total Calories:  
2047
Fat: 
57 grams
Protein: 
83  grams
Carbohydrates:  
280 grams
Sat Fat:  
14 grams
Chol: 
68 mg
Sodium:  
2058 mg
Fiber:
30 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
1 serving

BANANA, RAW
1 medium

COFFEE, BREWED, PREPARED
1 cup

MILK 2%
1 cup

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

SPINACH, RAW
1 cup

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

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

Dinner

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

PARMESAN ANGEL HAIR PASTA
2 servings

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

CREAMY FRUIT CUP
1 serving

ITALIAN SALAD, LOWFAT
1 serving

HERBAL TEA (BREWED)
8 oz (1 cup) herb, chamomile

Morning Snack

PLUM, RAW
1 plum

BERRY BLEND DRINK MIX
8 fl oz sugar-free

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

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp (70 calories)

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

PEACH, RAW
1 medium

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (150 calories)

 

 

 

Evening Snack

CHOCOLATE COOKIE, NONFAT
2 cookies (100 calories) double fudge cookie cakes

MILK 2%
1 cup