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1600 Calorie Week 4 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1641
Fat: 
47 grams
Protein: 
78  grams
Carbohydrates:  
222 grams
Sat Fat:  
6 grams
Chol: 
73 mg
Sodium:  
2674 mg
Fiber:
29 grams

Breakfast

COFFEE
1 cup

BROILED GRAPEFRUIT
1 serving

ORANGE JUICE PLUS CALCIUM
4 fl oz

MIXED GRAIN BREAD
2 slices (130 calories), lite

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

Lunch

GREEN TEA (BREWED)
8 oz (1 cup)

TUNA SALAD PITA SANDWICH
1 serving

SALAD, TOSSED, W/O DRESSING
2 cups Fast foods, salad, vegetable, tossed, without dressing

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

ACORN SQUASH, BAKED, NO SALT
1 cup winter squash, cubed (leftover)

Dinner

TURKEY BURGERS
1 serving

SPICY FRENCH UNFRIES
1 serving

SPINACH, RAW
1 cup

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

Morning Snack

PLUM, RAW
1 fruit

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

GRAHAM CRACKERS
4 crackers (118 calories)

PEANUT BUTTER
1 tbsp (95 calories)

Evening Snack

MILK, 2%
1 cup

PEARS WITH MINT CHOCOLATE
1 serving

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1643
Fat: 
49 grams
Protein: 
64  grams
Carbohydrates:  
233 grams
Sat Fat:  
6 grams
Chol: 
37 mg
Sodium:  
2192 mg
Fiber:
49 grams

Breakfast

CEREAL, DRY
1 cup (109 calories)

BANANA, RAW
1 medium

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

MILK, 2%
1 cup

 

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

SPICY FRENCH UNFRIES
1 serving

DIET SODA
12 fl oz

APPLESAUCE, CINNAMON
1/2 cup

Dinner

PARMESAN ANGEL HAIR PASTA
1 serving

GREEN BEANS W/ALMONDS, FROZEN
1 cup

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

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

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

Morning Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

PIZZA NUTS
1 serving

Afternoon Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

SALAD DRESSING, RANCH
1 tbsp (70 calories), lite

CELERY, RAW
1 cup strips

Evening Snack

BERRY BLEND DRINK MIX
8 fl oz sugar-free

STRAWBERRY, RAW
1/2 cup

CREAM TOPPING, NONDAIRY
1 tbsp (8 calories) frozen

Wednesday

Basic Nutritional Summary:
Total Calories:  
1613

Breakfast

MUFFIN, BLUEBERRY, LOWFAT
1 muffin (170 calories)

COFFEE, BREWED, PREPARED
1 cup

MILK, 2%
1 cup

Lunch

HAM SANDWICH
1 serving

LOWFAT CAESAR SALAD
1 serving

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

Dinner

ORANGE CORN MUFFIN
1 serving

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

BARBECUE CHICKEN
1 serving

GRILLED HERBED TOMATOES
1 serving

POTATO SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

Morning Snack

FRUIT PUNCH DRINK MIX
8 fl oz, sugar-free

APPLE, RAW
1 small

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (50 calories)

Afternoon Snack

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

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

Evening Snack

BAKED APPLE
1 serving

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1598
Fat: 
52 grams
Protein: 
64  grams
Carbohydrates:  
194 grams
Sat Fat:  
7 grams
Chol: 
51 mg
Sodium:  
1327 mg
Fiber:
30 grams

Breakfast

MILK 2%
1 cup

BANANA, RAW
1 medium

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

Lunch

PARMESAN ANGEL HAIR PASTA
1 serving

GRILLED HERBED TOMATOES
1servings

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

CAESAR SALAD, LOWFAT
1 serving

Dinner

SWEET POTATO, BAKED, UNSALTED
1 small

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

ITALIAN SALAD, LOWFAT
1serving

CHICKEN AND VEGETABLES
1 serving

COFFEE, BREWED, PREPARED
1 cup

Morning Snack

TANGERINE, RAW
1 medium

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

PIZZA NUTS
1 serving

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK 2%
1 cup

APPLE WALNUT BREAD PUDDING
1 serving

Friday

Basic Nutritional Summary:
Total Calories:  
1664
Fat: 
42 grams
Protein: 
84 grams
Carbohydrates:  
225 grams
Sat Fat:  
10 grams
Chol: 
168 mg
Sodium:  
2450 mg
Fiber:
18 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp (25 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

PANCAKE FROZEN
1/2 pkg (140 calories)

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

Lunch

HONEY MUSTARD CHICKEN FROZEN ENTREE
1 serving (230 calories)

ITALIAN SALAD, LOWFAT
1serving

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

FRUIT SALAD, LIGHT SYRUP
1 cup (146 calories)

 

Dinner

BEEF STROGANOFF (yogurt-recipe)
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz ("Deluxe")

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

STRAWBERRY, FROZEN
1 cup thawed (unsweetened)

COTTAGE CHEESE, LOW FAT
4 oz (100 calories)

Afternoon Snack

POPCORN, MICROWAVE, LIGHT
2 cups (55 calories)

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK 2%
1 cup

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories) 

Saturday

Basic Nutritional Summary:
Total Calories:  
1674
Fat: 
56 grams
Protein: 
71  grams
Carbohydrates:  
209 grams
Sat Fat:  
8 grams
Chol: 
53 mg
Sodium:  
2838 mg
Fiber:
22 grams

Breakfast

PLAIN BAGEL, TOASTED
1 bagel (156 calories)

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

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

CHICKEN SALAD SANDWICH
1 serving

CRACKERS, REDUCED-FAT
8 crackers (80 calories)

BROCCOLI RAW
1 cup

DIET SODA
12 fl oz

Dinner

SALMON PASTA SALAD
1 serving

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

ITALIAN SALAD, LOWFAT
1 serving

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

Morning Snack

BLUEBERRIES, FROZEN
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

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

CELERY, RAW
1/2 cup (diced)

CARROTS, RAW
1/2 cup (strips or slices)

Evening Snack

MILK 2%
1 cup

CREAMY FRUIT CUP
1 serving

Sunday

Basic Nutritional Summary:
Total Calories:  
1654
Fat: 
46 grams
Protein: 
65  grams
Carbohydrates:  
228 grams
Sat Fat:  
6 grams
Chol: 
107 mg
Sodium:  
2323 mg
Fiber:
30 grams

Breakfast

COFFEE
1 cup

FRUIT SMOOTHIE COOLER
1 serving

Lunch

ORANGE, ALL VARIETIES, RAW
1 small

MILK, 2%
1 cup

TURKEY SANDWICH
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

Dinner

SPAGHETTI & MEATBALLS
1 serving

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

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

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

ACORN SQUASH, BAKED, NO SALT
1 cup

Morning Snack

CRACKERS, REDUCED-FAT
10 crackers (100 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GREEN TEA (BREWED)
8 oz (1 cup)

KIWI
1/2 fruit

 

 

 

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK, 2%
1 cup