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

2400 Calorie Week 3 Recipe Meal Plan

View All / Close All

Shopping List

Monday

Basic Nutritional Summary:
Total Calories:  
2,422
Fat: 
69 grams
Protein: 
98  grams
Carbohydrates:  
341 grams
Sat Fat:  
9 grams
Chol: 
79 mg
Sodium:  
2516 mg
Fiber:
58 grams

Breakfast

BANANA, RAW
1 medium

LOW-FAT "CHEESY" CHEESE DANISH
1 serving

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

POTATO SALAD
1 serving

SPLIT PEA SOUP
1 serving

BRAN BREAD
2 slices
(122 calories)

MARGARINE SPREAD, SOFT
2 tbsp
(100 calories)

MILK, 2%
1 cup

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz

ACORN SQUASH, BOILED W/ SALT
1 cup

FRENCH BREAD DOUGH
2 slices
(120 calories)

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

APPLESAUCE, ORIGINAL
1/2 cup
(83 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

VEGETABLE JUICE
8 fl oz
(46 calories)

GRAHAM CRACKER
8 crackers
(236 calories)

PEANUT BUTTER
2 tbsp 
(190 calories)

Afternoon Snack

CRANBERRY JUICE COCKTAIL
1/2 cup

PEAR, RAW
1 pear

Evening Snack

BAKED APPLE
1 serving

LEMONADE DRINK MIX
8 fl oz
sugar-free

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2,429
Fat: 
65 grams
Protein: 
109  grams
Carbohydrates:  
341 grams
Sat Fat:  
15 grams
Chol: 
182 mg
Sodium:  
3022 mg
Fiber:
25 grams

Breakfast

BANANA BREAKFAST SHAKE
1 serving

CINNAMON-RAISIN BAGEL
1/2 bagel
(78 calories)

COFFEE
1 cup

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp

 

Lunch

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz

BRAN BREAD
1 slice
(61 calories)

MARGARINE SPREAD, SOFT
1 tbsp
(50 calories)

DIET SODA
12 oz

Dinner

POACHED SALMON WITH CUCUMBER SAUCE
1 serving

FRENCH BREAD DOUGH
2 slices
(120 calories)

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

ITALIAN SALAD, LOWFAT
1 serving

SWEET POTATO PUFF
2 servings

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

Morning Snack

GRAPES
15 seedless grapes

CHEESE, LOWFAT
2 cubic-inch (60 calories)

SALTINE CRACKERS, REDUCED SODIUM
8 crackers
(118 calories)

VEGETABLE JUICE, LOWSALT
8 fl oz

Afternoon Snack

POPCORN, MICROWAVE
3 cups, light (80 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

BROWNIE, FROZEN
1.23 oz (90 calories)

CRANBERRY JUICE COCKTAIL
1 cup

CREAM TOPPING, WHIPPED
2 tbsp (16 calories)

CHOCOLATE SYRUP
2 tbsp (104 calories)

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
2,465
Fat: 
86 grams
Protein: 
79  grams
Carbohydrates:  
318 grams
Sat Fat:  
15 grams
Chol: 
142 mg
Sodium:  
3316 mg
Fiber:
38 grams

Breakfast

OAT GRAIN CEREAL
2 cups (218 calories)

GRAPEFRUIT, RAW
1/2 fruit

MILK, 2 %
1 CUP

ORANGE APRICOT JUICE DRINK
4 fl oz

COFFEE, BREWED
1 cup

Lunch

TURKEY SANDWICH
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

BLUEBERRIES, FROZEN
1 cup

DIET SODA
12 fl oz

Dinner

PETIT MEAT LOAF TOMATOES
2 servings

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

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

ITALIAN SALAD, LOWFAT
1 serving

GREEN TEA, BREWED
1 cup

Morning Snack

APPLE, RAW, SLICED
1 cup

PEANUT BUTTER
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRANOLA/CEREAL BAR, NONFAT
1 bar
(80 calories)

MILK, 2%
1 cup

 

Evening Snack

CINNAMON BAKED BANANA
1 serving

CREAM TOPPING, NONDAIRY
3 tbsp (24 calories)

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

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
2,418
Fat: 
64 grams
Protein: 
95 grams
Carbohydrates:  
324 grams
Sat Fat:  
9 grams
Chol: 
81 mg
Sodium:  
3011 mg
Fiber:
26 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

PINEAPPLE, RAW
1 cup

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
1 cup

Lunch

TURKEY SANDWICH
1 serving 

VEGETABLE STEW
1 serving

ITALIAN SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

Dinner

MEXICAN SKILLET CHICKEN  
1 serving

TORTILLA CHIPS
20 chips (233 calories)

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

CREAMY FRUIT CUP
1 serving

GREEN TEA, BREWED
1 cup

Morning Snack

BANANA, RAW
1 medium

PEANUT BUTTER 
1 tbsp
(95 calories)

MILK, 2% 
1 cup

Afternoon Snack

GRANOLA/CEREAL BAR, NONFAT
1 bar
(80 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

ICE CREAM, VANILLA, ALL NATURAL
1/2 cup (110 calories)

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2,451
Fat: 
66 grams
Protein: 
107  grams
Carbohydrates:  
326 grams
Sat Fat:  
8 grams
Chol: 
144 mg
Sodium:  
2976 mg
Fiber:
19 grams

Breakfast

CHEESE DANISH
1 serving

ORANGE, RAW
1 small

MILK, 2%
1 cup

 

Lunch

CHICKEN PITA SANDWICH 
1 serving

CELERY RAW
1 cup

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

CRACKER, REDUCED FAT
20 crackers
(200 calories)

VEGETABLE JUICE

Dinner

GRILLED LAMB CHOPS WITH SHALLOTS AND RED WINE
1 serving

CREAMY FRUIT CUP
1 serving

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

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

SALAD, TOSSED, W/O DRESSING
2 cups

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

COFFEE, BREWED
1 cup

Morning Snack

YOGURT, PEACHES 'N CREAM, 1% MILKFAT
8 oz (230 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

PLUM, RAW
1 plum

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

CRANBERRY JUICE COCKTAIL
1 cup

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2% 
1 cup

 

Saturday

Basic Nutritional Summary:
Total Calories:  
2,425
Fat: 
65 grams
Protein: 
87 grams
Carbohydrates:  
357 grams
Sat Fat:  
11 grams
Chol: 
105 mg
Sodium:  
2190 mg
Fiber:
45 grams

Breakfast

BROILED GRAPEFRUIT
1 serving

STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

PEAR, RAW
1 pear

BAGEL WITH PEANUT BUTTER AND JELLY
1 serving

COTTAGE CHEESE, LOWFAT
4 oz (90 calories)

CHOCOLATE COOKIE, NONFAT
2 cookies (110 calories)

DIET SODA
12 fl oz

Dinner

TURKEY BREAST 
3 oz. pre-cooked

CORNBREAD, STUFFING, MIX
1/2 cup

CRANBERRY-ORANGE RELISH
1 oz

SWEET POTATO, BAKED, UNSALTED
1 small

ACORN, SQUASH, BOILED, NO SALT
1 cup

MILK, 2%
1 cup

Morning Snack

CRISPBREAD, RYE
2 wafer (183 calories)

CHEESE, LOWFAT
2 cubic inch (60 calories)
(Colby or cheddar)

VEGETABLE JUICE, LOW SALT
8 fl oz

Afternoon Snack

APPLE, RAW
1 small

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

PUMPKIN PIE
1 serving (229 calories)
(commercially prepared

FRUIT PUNCH DRINK MIX
8 fl oz

Sunday

Basic Nutritional Summary:
Total Calories:  
2,405
Fat: 
60 grams
Protein: 
95  grams
Carbohydrates:  
363 grams
Sat Fat:  
11 grams
Chol: 
114 mg
Sodium:  
3491 mg
Fiber:
26 grams

Breakfast

BLUEBERRY EGG WHITE PANCAKES
1 serving

PANCAKE SYRUP, LOWER CALORIE
2 tbsp
(50 calories)

MARGARINE SPREAD, SOFT
2 tbsp
(100 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

VEGGIE VOLLEY BOWL 
1 serving 

TUNA SALAD PITA SANDWICH
1 serving 

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

Dinner

STEAK KABOBS
1 serving

CAESAR SALAD, LOWFAT
1 serving

GREEN TEA, BREWED
1 cup

BREADSTICK, SOFT
1 serving (110 calories)

Morning Snack

FRUIT SMOOTHIE COOLER
1 serving

GRAPES
20 seedless grapes

Afternoon Snack

PRETZELS, RODS
1 oz (110 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

ICE CREAM, VANILLA, ALL NATURAL
1/2 cup 
(110 calories)
"Light"

CHOCOLATE SYRUP
1 tbsp (52 calories)

BROWNIE, LOWFAT
1 serving (90 calories)