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2200 Calorie Week 4 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2,217
Fat: 
67 grams
Protein: 
115  grams
Carbohydrates:  
268 grams
Sat Fat:  
8 grams
Chol: 
208 mg
Sodium:  
3338 mg
Fiber:
24 grams

Breakfast

OMELET, WESTERN
1 serving (200 calories)
frozen

GRAPEFRUIT, FLORIDA, RAW
1/2 fruit

MILK, 2%
1 cup

Lunch

PEACH, RAW
1 medium

BARBECUE CHICKEN
2 servings

SOUR CREAM, LIGHT
2 tbsp (40 calories)

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

BROCCOLI FLORETS, FROZEN
3.3 oz
florets "Deluxe"

DIET SODA
12 fl oz

POTATO, BAKED, UNSALTED
1 potato

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN &BROWN RICE DINNER
1 serving

FRENCH BREAD DOUGH
2 slices (12O calories)
refrigerated, crusty, 1" slice

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

MILK, 2%
1 cup

ASPARAGUS, FROZEN, NO SALT
1 cup
boiled, drained

Morning Snack

PEANUT BUTTER, CHUNKY
2 tbsp (190 calories)

APPLE, RAW
1 small

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

POPCORN, MICROWAVE, LIGHT
4 cups (106 calories)

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

Evening Snack

ECLAIR, CHOCOLATE
1 eclair, frozen (140 calories)

COFFEE, BREWED, PREPARED
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2,258
Fat: 
61 grams
Protein: 
105  grams
Carbohydrates:  
297 grams
Sat Fat:  
13 grams
Chol: 
155 mg
Sodium:  
3554 mg
Fiber:
33 grams

Breakfast

CEREAL
2 cups (218 calories)

BANANA, RAW
1/2 medium

GREEN TEA (BREWED)
8 oz (1 cup)

MILK, 2%
1 cup

 

Lunch

PEA SOUP W/HAM
7.5 oz (170 calories)

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

HAM SANDWICH
2 servings

DIET SODA
12 fl oz

CHEESE, LOW FAT,
slice 2 slices (100 calories)
cheddar or colby

Dinner

CARROT, RAW
1 cup, strips or slices

COFFEE, BREWED, PREPARED
1 cup

CHICKEN AND VEGETABLES
2 servings

DINNER ROLL WITH BUTTER
1 serving

SALAD DRESSING, RANCH
2 tbsp (70 calories)
ranch, & dip ''Lite'' refrigerated

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Morning Snack

ORANGE, ALL VARIETIES, RAW
1 small

BERRY BLEND DRINK MIX
8 fl oz sugar-free

YOGURT, LOW FAT
4.1 oz (118 calories)

Afternoon Snack

PLUM, RAW
1 fruit

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK, 2%
1 cup

CINNAMON BAKED BANANA
1 serving

Wednesday

Basic Nutritional Summary:
Total Calories:  
2,220

Breakfast

MULTIGRAIN CEREAL, INSTANT
1 pkt (190 calories)

BANANA, RAW
1 medium

RAISIN, SEEDLESS
1 box

GREEN TEA (BREWED)
8 oz (1 cup)

MILK, 2%
1 cup

Lunch

BLUEBERRY, FROZEN
1 cup (unthawed)
unsweetened

LITE BEEF POT ROAST
1 entree (206 calories)

COTTAGE CHEESE DIP
1 serving

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

APPLE JUICE
8 fl oz

Dinner

SPAGHETTI SAUCE, CHUNKY
1 cup (100 calories)

SPAGHETTI PASTA, COOKED, ENRICHED W/SALT
1 cup

SALAD, TOSSED, W/O DRESSING
1.5 cups

DINNER ROLL WITH BUTTER
1 serving

SALAD DRESSING, ITALIAN, DIET
3 tbsp (48 calories)

DIET SODA
12 fl oz

Morning Snack

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

YOGURT, LOW FAT
4.1 oz (118 calories)

APPLE, RAW
1 small

Afternoon Snack

CRANBERRY JUICE COCKTAIL
1 cup (45 calories)
low calorie

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

CELERY, RAW
1 cup
strips

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

MILK, 2%
1 cup

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

CHOCOLATE SYRUP
1 tbsp (52 calories)

Thursday

Basic Nutritional Summary:
Total Calories:  
2,273
Fat: 
55 grams
Protein: 
88 grams
Carbohydrates:  
327 grams
Sat Fat:  
9 grams
Chol: 
133 mg
Sodium:  
2585 mg
Fiber:
25 grams

Breakfast

APPLE EGG WHITE PANCAKES
1 serving

MILK, 2%
1 cup

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

PANCAKE SYRUP, LOWER CALORIE
2 tbsp (50 calories)

Lunch

DIET SODA
6 fl oz

LITE ORANGE CHICKEN
1 entree (267 calories)

FRUIT COCKTAIL IN EXTRA LIGHT SYRUP
1 cup (120 calories)

Dinner

STEAK KABOBS
1 servings

CARROT, FROZEN
1/2 cup

LOW-FAT CAESAR SALAD
1 serving

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

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

MILK, 2%
1 cup

Morning Snack

CRISPBREAD, GARLIC
2 crackers (30 calories)

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

Afternoon Snack

CHEESE, LOW FAT,
slice 2 slices (98 calories)
cheddar or colby

APPLE, RAW
1 small

APPLE JUICE
8 fl oz

CRACKER, REDUCED FAT
6 crackers (60 calories)
classic golden cracker

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2,211
Fat: 
63 grams
Protein: 
113 grams
Carbohydrates:  
297 grams
Sat Fat:  
9 grams
Chol: 
149 mg
Sodium:  
2966 mg
Fiber:
27 grams

Breakfast

STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

COFFEE, BREWED, PREPARED
1 cup

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

MIXED GRAIN BREAD
2 slices (130 calories)

Lunch

ORANGE, ALL VARIETIES, RAW
1 small

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH
2 tbsp (70 calories)
ranch, & dip ''Lite'' refrigerated

CHICKEN SALAD PITA SANDWICH
1 serving

DIET SODA
12 fl oz

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories)
double fudge cookie cakes

 

Dinner

BROILED SPICED HERBED CHICKEN
1 serving

MASHED POTATOES
1 servings

BROCCOLI SPEARS, FROZEN
3.3 oz

GREEN TEA (BREWED)
8 oz (1 cup)

GRILLED HERB TOMATOES
2 servings

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

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

Morning Snack

CRACKER, REDUCED FAT
10 crackers (100 calories)
classic golden cracker

CHEESE, LOW FAT
2 cubic-inches (59 calories)
cheddar or colby

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

CANTALOUPE, RAW
1 wedge

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

COTTAGE CHEESE, LOW FAT
4 oz (100 calories)

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

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

Saturday

Basic Nutritional Summary:
Total Calories:  
2,222
Fat: 
60 grams
Protein: 
114  grams
Carbohydrates:  
279 grams
Sat Fat:  
12 grams
Chol: 
100 mg
Sodium:  
2917 mg
Fiber:
35 grams

Breakfast

HASH BROWNS & EGG WHITES
1 servings (140 calories)

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

MILK, 2%
1 cup

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

Lunch

PEAR, RAW
1 pear

BROILED recipes/mashedpotatoes" class="recipe-window" D HERB CHICKEN
1 serving

MASHED POTATOES
1 serving

LOW-FAT CAESAR SALAD
1 servings

DIET SODA
12 fl oz

Dinner

SALMON PASTA SALAD
1 servings

DINNER ROLL WITH BUTTER
2 servings

GREEN TEA (BREWED)
8 oz (1 cup)

CREAMY FRUIT CUP
1 serving

Morning Snack

BERRY BLEND DRINK MIX
8 fl oz sugar-free

BANANA, RAW
1 medium

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

Afternoon Snack

COTTAGE CHEESE DIP
1 serving

CARROT, RAW
1 cup strips or slices

CELERY, RAW
1 cup strips

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2,264
Fat: 
60 grams
Protein: 
88  grams
Carbohydrates:  
346 grams
Sat Fat:  
9 grams
Chol: 
64 mg
Sodium:  
2867 mg
Fiber:
29 grams

Breakfast

GREEN TEA (BREWED) 8 oz (1 cup)

BLUEBERRY EGG WHITE PANCAKES
1 serving

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

PANCAKE SYRUP, LOWER CALORIE
1 tbsp (25 calories)

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

TURKEY SANDWICH
1 serving

PRETZELS, HARD, NO SALT
15 twists (340 calories)

DIET SODA
12 fl oz

 

Dinner

POTATO, BAKED, UNSALTED
1 potato

BROCCOLI FLORETS, FROZEN
3.3 oz
florets "Deluxe"

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

SALAD DRESSING, RANCH
2 tbsp (70 calories)
ranch, & dip ''Lite'' refrigerated

BARBECUE CHICKEN
1 serving

SOUR CREAM, LIGHT
2 tbsp (40 calories)

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

Morning Snack

PEAR, RAW
1 pear

CRACKER, REDUCED FAT
6 crackers (60 calories)
classic golden cracker

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

PEANUT BUTTER, CREAMY
1 tbsp

Afternoon Snack

GRAPES
20 grapes (seedless)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

MILK, 2%
1 cup

RASPBERRIES
1 cup
frozen

CREAM TOPPING, NONDAIRY
1 tbsp (16 calories)
Frozen, light