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2200 Calorie Week 6 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2222
Fat: 
57 grams
Protein: 
90 grams
Carbohydrates:  
315 grams
Sat Fat:  
11 grams
Chol: 
7758 mg
Sodium:  
2462 mg
Fiber:
51 grams

Breakfast

STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

ENGLISH MUFFIN
1/2 muffin
(65 calories)

MILK, 2% 
1 cup

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

GRAPES
30 red or green
seedless

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

ORANGE CORN MUFFINS
1 serving

QUICHE LORRAINE, MEATLESS
1 serving

SPLIT PEA SOUP
1 serving

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

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

CELERY, RAW
1 cup 
(diced)

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

APPLE JUICE
8 fl oz
(120 calories)

 

Afternoon Snack

STRAWBERRIES, RAW
1 cup
sliced

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

BAKED APPLE
1 serving

MILK, 2% 
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2242
Fat: 
69 grams
Protein: 
88 grams
Carbohydrates:  
306 grams
Sat Fat:  
10 grams
Chol: 
89 mg
Sodium:  
3016 mg
Fiber:
19 grams

Breakfast

FRENCH TOAST
1 serving

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

PANCAKE SYRUP, LOWER CALORIE
1 tbsp
(25 calories)

ORANGE
1 small

ORANGE JUICE PLUS CALCIUM
8 fl oz

 

Lunch

ORANGE CORN MUFFINS
1 serving

QUICHE LORRAINE, MEATLESS
1 serving

SALAD, TOSSED, W/O DRESSING
2 cups

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

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

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

PARMESAN ANGEL HAIR PASTA
1 serving

CHERRY TOMATO TURKEY MEATBALLS
1 serving

ITALIAN SALAD, LOWFAT
1 serving

FRENCH BREAD DOUGH
2 slices, crusty, 1" 
(100 calories)

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

DIET SODA
12 fl oz

Morning Snack

CARROT, RAW
1 cup

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

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

GRAHAM CRACKER
4 crackers
(118 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2% 
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
2220
Fat: 
60 grams
Protein: 
90 grams
Carbohydrates:  
319 grams
Sat Fat:  
9 grams
Chol: 
86 mg
Sodium:  
3305 mg
Fiber:
25 grams

Breakfast

HEART-HEALTHY EGGS BENEDICT
1 serving

LOWFAT HOLLANDAISE SAUCE
1 serving

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

ENGLISH MUFFIN
1/2 muffin
(65 calories)

MILK, 2%
1 cup

Lunch

PARMESAN ANGEL HAIR PASTA
2 servings

SALAD TOSSED, W/O DRESSING
2 cups

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

DIET SODA
12 fl oz

Dinner

ORANGE GLAZED PORK CHOPS
1 serving

MASHED POTATOES
1 serving

OAT BRAN BREAD, REDUCED-CALORIE
2 slices
(90 calories)

PEAS AND ONIONS, FROZEN
3.3 oz

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Morning Snack

RAISINS, SEEDLESS
1 box

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CELERY, RAW
1 cup

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

GRANOLA, LOWFAT
1 cup
(302 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

 

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
2217
Fat: 
70 grams
Protein: 
89 grams
Carbohydrates:  
288 grams
Sat Fat:  
9 grams
Chol: 
99 mg
Sodium:  
2760 mg
Fiber:
32 grams

Breakfast

ORANGE CORN MUFFINS
1 serving

FRUIT SMOOTHIE COOLER
1 serving

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

Lunch

TURKEY SANDWICH
1 serving

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

CARROT, RAW
1 cup

CELERY, RAW
1 cup

CHOCOLATE COOKIE, NONFAT
1 cookie
(50 calories)

MILK, 2%
1 cup

Dinner

BROILED HERB CHICKEN
1 serving

SCALLOPED POTATOES
1 serving

LOWFAT CAESAR SALAD
1 serving

ITALIAN BREAD, GARLIC
1 serving
(186 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

GRANOLA/CEREAL BAR, ALMOND, LOWFAT
1 bar
(90 calories)

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

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

APPLE, RAW
1 small

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2214
Fat: 
72 grams
Protein: 
98 grams
Carbohydrates:  
291 grams
Sat Fat:  
11 grams
Chol: 
177 mg
Sodium:  
2796 mg
Fiber:
25 grams

Breakfast

HEART-HEALTHY APRICOT MUFFINS
1 serving

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

RASPBERRIES, FROZEN
1 cup

BROILED GRAPEFRUIT
1 serving

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

BROILED HERBED CHICKEN
1 serving

SALAD TOSSED, W/O DRESSING
2 cups

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

ITALIAN BREAD, GARLIC
refrigerated
1 slice (186 calories)

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

TURKEY MEATLOAF
1 serving

GREEN BEANS  W/ ALMONDS, FROZEN
1 cup

CARROT, FROZEN
1 cup

BRAN BREAD
2 slices
(122 calories)

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

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

PRETZELS, HARD, PLAIN, NO SALT
10 twists
(225 calories)

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

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

CHEESE, LOWFAT
1 slice
(49 calories)

CELERY, RAW
1 cup

CRACKER, REDUCED FAT
6 crackers
(60 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

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

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
2235
Fat: 
77 grams
Protein: 
71  grams
Carbohydrates:  
322 grams
Sat Fat:  
16 grams
Chol: 
92 mg
Sodium:  
2863 mg
Fiber:
30 grams

Breakfast

BANANA BREAKFAST SHAKE
1 serving

MUFFIN, BLUEBERRY, FROZEN
1 muffin
(170 calories)

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

Lunch

HAM SANDWICH
1 serving

CARROT, FROZEN
1 cup

GREEN BEANS W/ ALMONDS, FROZEN
1 cup

ITALIAN BREAD, LIGHT
1 slice
(30 calories)

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

DIET SODA
12 fl oz 

 

Dinner

RED PEPPERED CHINESE SCALLOPS
1 serving

CHINESE NOODLE, CHOW MEIN
2 cups 
(474 calories)

VEGETABLES, FROZEN, THAI STIR FRY BLEND
1 cup

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

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

PLUM, RAW
1 fruit

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKER
4 crackers
(118 calories)

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

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

FORTUNE COOKIES
2 cookies
(60 calories)

ICE CREAM, LIGHT, VANILLA, ALL NATURAL
1 cup
(220 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2248
Fat: 
64 grams
Protein: 
91 grams
Carbohydrates:  
320 grams
Sat Fat:  
6 grams
Chol: 
55 mg
Sodium:  
3064 mg
Fiber:
28 grams

Breakfast

PLAIN BAGEL
1 bagel 
(156 calories)

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

JELLY, LOW CALORIE, RASPBERRY
2 tsp
(16 calories)

MILK, 2% 
1 cup

Lunch

TUNA SALAD PITA SANDWICHES
1 serving

ITALIAN SALAD, LOWFAT
1 serving

CHOCOLATE COOKIE, NONFAT
1 cookie
(50 calories)

DIET SODA
12 fl oz

Dinner

BAKED STUFFED POTATOES
1 serving

CREAMY FRUIT CUP
1 serving

CRUNCHY ORANGE ROUGHY
1 serving

GRILLED HERBED TOMATOES
2 servings

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

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

GREEN TEA, BREWED
1 cup

Morning Snack

APPLESAUCE, SWEET CINNAMON
1 cup
(100 calories)

PRETZELS, HARD, PLAIN, NO SALT
10 twists
(228 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

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

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

FRUIT SMOOTHIE COOLER
1 serving

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

MILK, 2% 
1 cup