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1800 Calorie Week 3 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1,807
Fat: 
55 grams
Protein: 
91  grams
Carbohydrates:  
194 grams
Sat Fat:  
10 grams
Chol: 
122 mg
Sodium:  
1638 mg
Fiber:
20 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
1 serving

BANANA
1/2 medium

MILK, 2%
1 cup

COFFEE
1 cup

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

SPINACH, RAW
1 cup

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

MILK, 2%
1 cup

Dinner

BROILED HERB CHICKEN
1 serving

CREAMY PARMESAN ANGEL HAIR PASTA
1 serving

CARROT, FROZEN
1/2 cup
baby, whole "Select"

GARLIC BREAD, FROZEN
1.7 oz
(170 calories)

SALAD, TOSSED, W/O DRESSING
2 cups

SALAD DRESSING, RANCH
2 tbsp
(70 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Morning Snack

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

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

PLUM, RAW
1 plum

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

YOGURT, ALL FLAVORS, NON-FAT
4.4 oz
(50 calories)

PEACH, RAW
1 medium

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

CHOCOLATE COOKIE, NON-FAT
1 cookie
(50 calories)

MILK, 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1841
Fat: 
54 grams
Protein: 
72  grams
Carbohydrates:  
248 grams
Sat Fat:  
10 grams
Chol: 
281 mg
Sodium:  
2990 mg
Fiber:
22 grams

Breakfast

EGG, SCRAMBLED
1 large

BACON, NON-FAT TURKEY
1 slice
(35 calories)
turkey, 80% fat-free

ORANGE
1 small

OAT BRAN BREAD, REDUCED CALORIE
1 slice
(45 calorie)

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

GREEN TEA 
I cup

MILK, 2%
1 cup

Lunch

TUNA SALAD PITA SANDWICHES
1 serving 

VEGETABLE SOUP
1 serving
(120 calories)
ready to serve

MILK, 2%
1 cup

DIET SODA
12 oz

Dinner

SPAGHETTI SAUCE, CHUNKY
1/2 cup
chunky garden style

SPAGHETTI PASTA, NO SALT ADDED
1 cup
oat bran, dry

GARLIC BREAD, FROZEN
1.7 oz
(170 calories)
heat & serve

PEAR
1 pear

ITALIAN SALAD, LOWFAT
1 serving 

LEMONADE DRINK MIX 
8 fl oz
sugar-free

 

Morning Snack

CANTALOUPE, RAW
1 wedge

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

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

POPCORN, MICROWAVE LIGHT
3 cups
(80 calories)

FRUIT SMOOTHIE COOLER
1 serving

Evening Snack

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

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Wednesday

Basic Nutritional Summary:
Total Calories:  
1,854
Fat: 
43 grams
Protein: 
89  grams
Carbohydrates:  
227 grams
Sat Fat:  
7 grams
Chol: 
120 mg
Sodium:  
2469 mg
Fiber:
19 grams

Breakfast

APPLE EGG WHITE PANCAKES
1 serving

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(25 calories)

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

MILK, 2%
1 cup

Lunch

CAESAR SALAD, LOWFAT
1 serving

BEAN SOUP, CONDENSED
8 oz (140 calories)

CRACKER, LESS FAT
4 crackers
(56 crackers)

ORANGE
1 small

GREEN TEA
1 cup

Dinner

BEEF STROGANOFF (yogurt-recipe)
1 serving

GRILLED HERBED TOMATOES
1 serving

CREAMY FRUIT CUP
1 serving

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Morning Snack

SALSA, LOW-SALT
1/4 cup
(25 calories)

CELERY, RAW
1 cup
strips

GRAPE
10 grapes
red or green seedless

DIET SODA
12 fl oz

Afternoon Snack

YOGURT, BLUEBERRY, NON-FAT
6 oz
(90 calories)

MILK, 2%
1 cup

 

Evening Snack

CHOCOLATE CHIP COOKIE, 
10 cookies
(100 calories)
reduced-fat, bite size

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1867
Fat: 
53 grams
Protein: 
80  grams
Carbohydrates:  
227 grams
Sat Fat:  
7 grams
Chol: 
63 mg
Sodium:  
1515 mg
Fiber:
35 grams

Breakfast

FRENCH TOAST
1 serving

BLUEBERRY, FROZEN
1/2 cup 
(unthawed)
blueberries, frozen, unsweetened

GREEN TEA
1 cup

MILK, 2%
1 cup

Lunch

BAGEL W/ PEANUT BUTTER & JELLY
1 serving
w/ 2 tbsp peanut butter and 2 tbsp jelly

TANGERINE, RAW
1 medium

CELERY RAW
1 cup
strips

CAULIFLOWER, RAW
1 cup

SALAD DRESSING, RANCH
2 tbsp
(70 calories)
ranch dip "lite" refrigerated

CHOCOLATE COOKIE, NON-FAT
1 cookie
(50 calories)

DIET SODA
12 fl oz

Dinner

POACHED SALMON WITH CUCUMBER SAUCE
1 serving

SCALLOPED POTATOES
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz
florets "Deluxe"

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

APPLE, RAW
1 apple

MILK, 2%
1 cup

Afternoon Snack

PRETZELS, NO SALT
15 pretzels (83 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NON-FAT
1 snack

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1813
Fat: 
37 grams
Protein: 
76 grams
Carbohydrates:  
270 grams
Sat Fat:  
7 grams
Chol: 
109 mg
Sodium:  
2654 mg
Fiber:
21 grams

Breakfast

OMELET, WESTERN, FROZEN
1 serving (200 calories)

GRAPEFRUIT
1/2 fruit

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

TURKEY SANDWICH

PEAR
1 pear

POTATO CHIPS, BAKED
2 oz
(220 calories)

MILK, 2%
1 cup

Dinner

ORANGE GLAZED PORK CHOPS
1 serving

BAKED APPLE
1 serving

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cups
w/ almonds

DIET SODA 

Morning Snack

CARROTS, RAW
1 cup
strips

VEGETABLE JUICE
8 fl oz , low-salt (45 calories)

Afternoon Snack

FRUIT SMOOTHIE COOLER
1/2 serving

Evening Snack

BROWNIE, FROZEN LIGHT

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1,824
Fat: 
37 grams
Protein: 
68  grams
Carbohydrates:  
268 grams
Sat Fat:  
10 grams
Chol: 
84 mg
Sodium:  
1943 mg
Fiber:
23 grams

Breakfast

PLAIN BAGEL
1 1/2 bagel
(234 calories)

ORANGE
1 small

CREAM CHEESE, SOFT, PLAIN
2 tbsp
(70 calories)
"lite" lower fat

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

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

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cups
w/ almonds "harvest fresh"

YOGURT, BANANA, LOWFAT
4 oz
(120 calories)

APPLE, RAW
1 apple

DIET SODA
12 fl oz

 

Dinner

QUICHE LORRAINE, MEATLESS
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

DINNER ROLL WITH BUTTER
1 serving

GREEN TEA
1 cup

Morning Snack

BLUEBERRY, FROZEN
1 cup
unthawed, unsweetened

CRANBERRY JUICE COCKTAIL, LOW-CALORIE
1 cup
(45 calories)

Afternoon Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar
almond & brown sugar, crunchy LOWFAT

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1,884
Fat: 
49 grams
Protein: 
87  grams
Carbohydrates:  
270 grams
Sat Fat:  
7 grams
Chol: 
104 mg
Sodium:  
2295 mg
Fiber:
21 grams

Breakfast

TOASTED OATMEAL CEREAL, HONEY NUT
1 cup
(190 calories)

ORANGE JUICE PLUS CALCIUM
8 fl oz

MILK, 2%
1 cup

GREEN TEA 
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

APPLE, RAW
1 small

CARROT, RAW
1 cup
strips or slices

CUCUMBER, PEELED, RAW
1 cup
sliced

COTTAGE CHEESE, LOWFAT
4 oz
(100 calories)

SALAD DRESSING, RANCH
2 tbsp
(70 calories)
ranch dip "lite"

GREEN TEA
1 cup

Dinner

SALMON IN PARCHMENT
1 serving

WILD RICE
1 cup

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

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

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, 1000 ISLAND, DIET
1 tbsp
(30 calories)

MILK, 2%
1 cup

Morning Snack

CRACKER, REDUCED-FAT
6 crackers
(60 calories)

CHEESE,  LOWFAT
1 cubic inch
(30 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

POPCORN CAKE
1 cake
(40 calories)

DIET SODA
12 fl oz
 

 

Evening Snack

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

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free