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2400 Calorie Week 4 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2454
Fat: 
68 grams
Protein: 
98 grams
Carbohydrates:  
345 grams
Sat Fat:  
10 grams
Chol: 
100 mg
Sodium:  
2727 mg
Fiber:
35 grams

Breakfast

MULTIGRAIN CEREAL, HOT, DRY
1 cup (266 calories)

BANANA, RAW
1 medium

COFFEE, BREWED, PREPARED
1 cup

MILK, 2%
1 cup

Lunch

PEAR, RAW
1 pear

DIET SODA
12 fl oz

LASAGNA BAKE ENTREE, FROZEN, LOWFAT
1 meal (280 calories)

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

SALAD, TOSSED, W/O DRESSING
1 cup

Dinner

SALMON IN PARCHMENT
1 serving

POTATO, BAKED, UNSALTED
1 potato

GREEN TEA (BREWED)
8 oz (1 cup)

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

SOUR CREAM, LIGHT
2 tbsp (40 calories)

LOWFAT CAESAR SALAD
1 serving

GRILLED HERB TOMATOES
2 servings

Morning Snack

CRACKER, REDUCED FAT
8 crackers (80 calories)
classic golden cracker

CRANBERRY JUICE COCKTAIL
1 cup (45 calories)
low calorie

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

Afternoon Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories)
almond & brown sugar, crunchy, LOWFAT

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK, 2%
1 cup

ANGEL FOOD CAKE,
3 oz (210 calories), commercially prepared

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2453
Fat: 
66 grams
Protein: 
61  grams
Carbohydrates:  
346 grams
Sat Fat:  
8 grams
Chol: 
36 mg
Sodium:  
2793 mg
Fiber:
27 grams

Breakfast

CEREAL
2 cups (218 calories)

BANANA, RAW
1 medium

COFFEE
1 cup

MILK, 2%
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

TUNA SALAD PITA SANDWICHES
2 servings

DIET SODA
12 fl oz

PEACH, RAW
1 medium
Peaches, raw

GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories)
almond & brown sugar, crunchy, LOWFAT

Dinner

HEART-HEALTHY FETTUCCINE ALFREDO
2 servings

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

SPINACH, RAW
1 cup

GREEN TEA (BREWED)
8 oz (1 cup)

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

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

Morning Snack

PIZZA NUTS
1 serving

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Afternoon Snack

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

CARROT, RAW
1 cup

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:  
2423

Breakfast

COFFEE, BREWED, PREPARED
1 cup

FRENCH TOAST
1 serving

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

PANCAKE SYRUP, LOWER CALORIE
1 tbsp (25 calories)

MILK, 2%
1 cup

Lunch

PLUM, RAW
1 fruit

DIET SODA
6 fl oz

HEART-HEALTHY FETTUCCINE ALFREDO
1 servings, leftover

VEGETABLE SOUP, READY-TO-SERVE
1 serving (120 calories)

"HOME ON THE RANCH" STYLE VEGETABLES

Dinner

ITALIAN SALAD, LOWFAT
1 serving

TURKEY MEATLOAF
1 serving

MASHED POTATOES
2 servings

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

FRENCH BREAD DOUGH
2 slices (120 calories)

CARROT, FROZEN
1 cup

BLUEBERRY, FROZEN
1 cup (unthawed)
unsweetened

CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)
Frozen, light

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

Morning Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

YOGURT, LOW FAT
4.1 oz (118 calories)

CELERY
1 cup

PEANUT BUTTER
2 tbsp (190 calories)

Afternoon Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories)
almond & brown sugar, crunchy, LOWFAT

APPLESAUCE
1 cup (164 calories)

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

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

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2439
Fat: 
68 grams
Protein: 
98 grams
Carbohydrates:  
390 grams
Sat Fat:  
10 grams
Chol: 
131 mg
Sodium:  
2901 mg
Fiber:
46 grams

Breakfast

COFFEE
1 cup

BRAN BREAD
2 slices (122 calories)

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

STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

Lunch

GRAPES, SEEDLESS
30 grapes

TURKEY MEATLOAF
1 serving

MASHED POTATOES
1 serving

ITALIAN SALAD, LOWFAT
1 serving

CARROT, FROZEN
1 cup
baby, whole "Select"

DIET SODA
12 fl oz

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

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
2 servings

CAESAR SALAD, LOWFAT
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz, florets "Deluxe"

PINEAPPLE, RAW
1 cup diced

BRAN BREAD
2 slices (122 calories)

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

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

GRAHAM CRACKERS
4 crackers (118 calories)

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

Afternoon Snack

CRANBERRY JUICE COCKTAIL
1 cup (45 calories)
low calorie

YOGURT, LOW FAT
4.1 oz (118 calories)

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2430
Fat: 
69 grams
Protein: 
96 grams
Carbohydrates:  
337 grams
Sat Fat:  
13 grams
Chol: 
106 mg
Sodium:  
3039 mg
Fiber:
35 grams

Breakfast

BANANA, RAW
1 medium

COFFEE, BREWED, PREPARED
1 cup

HASH BROWNS & EGG WHITES
1 serving

ENGLISH MUFFIN
1 muffin (130 calories)

MILK, 2%
1 cup

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

Lunch

TANGERINE, RAW
1 medium

CHICKEN SALAD PITA SANDWICH
1 serving

POTATO CHIPS, BARBECUE, BAKED
2 oz (220 calories)

BROCCOLI, RAW
1 cup

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

DIET SODA
12 fl oz

 

Dinner

BEETS, BOILED
2 beets

BAKED APPLE
2 servings

GREEN TEA (BREWED)
8 oz (1 cup)

CHICKEN AND VEGETABLES
1 serving

DINNER ROLL WITH BUTTER
2 servings, 2 rolls w/ 2 pats of butter

Morning Snack

COTTAGE CHEESE, LOW-FAT
4 oz (110 calories)

CRACKER, REDUCED FAT
8 crackers (80 calories)
classic golden cracker

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

Afternoon Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories)
almond & brown sugar, crunchy, low-fat

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
2402
Fat: 
89 grams
Protein: 
95 grams
Carbohydrates:  
288 grams
Sat Fat:  
15 grams
Chol: 
96 mg
Sodium:  
2968 mg
Fiber:
33 grams

Breakfast

BLUEBERRIES, FROZEN
1 cup (unthawed)
unsweetened

GREEN TEA (BREWED)
8 oz (I CUP)

EGGWHITE PANCAKE
1 serving

PANCAKE SYRUP, LOWER CALORIE
2 tbsp (50 calories)

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

MILK, 2%
1 cup

Lunch

BEEF POT ROAST MEAL, FROZEN
1 meal (207 calories)

PEACH, RAW
1 small

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

CARROTS, RAW
1 cup

Dinner

GRILLED HERB TOMATOES
1 serving

SWEET POTATO, BAKED, UNSALTED
2 small

SALAD, TOSSED W/O DRESSING
 2 cups

SALAD DRESSING, RANCH
2 tbsp (70 calories)

1 serving

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

POACHED SALMON WITH CUCUMBER SAUCE
1 serving

DIET SODA
12 fl oz

Morning Snack

PEANUT BUTTER
2 tbsp (190 calories)

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

APPLE, RAW
1 medium

 

Afternoon Snack

POPCORN, MICROWAVE, LIGHT
4 cups (107 calories)

TANGERINE, RAW
1 medium

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2398
Fat: 
74 grams
Protein: 
105  grams
Carbohydrates:  
336 grams
Sat Fat:  
14 grams
Chol: 
124 mg
Sodium:  
3330 mg
Fiber:
27 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

GREEN TEA (BREWED)
8 oz (1 cup)

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

TURKEY SANDWICH
1 serving

SPINACH, RAW
1 cup

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

DIET SODA
12 fl oz

Dinner

TOMATO SPINACH STUFFED CHICKEN BREASTS
1 serving

BROWN RICE, COOKED
1 cup (218 calories)

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

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

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

GREEN TEA (BREWED)
8 oz (1 cup)

ASPARAGUS, FROZEN, NO SALT
1 cup, boiled, drained

Morning Snack

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

PLUM, RAW
1 fruit
plums, raw

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

Afternoon Snack

FRUIT SMOOTHIE COOLER
1 serving

MIXED GRAIN BREAD
2 slices (130 calories)

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

Evening Snack

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

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

CHOCOLATE SYRUP
2 tbsp (52 calories)

MILK, 2%
1 cup

STRAWBERRIES, RAW
1 cup sliced