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

1400 Calorie Week 3 Recipe Meal Plan

View All / Close All

Shopping List

Monday

Basic Nutritional Summary:
Total Calories:  
1,451
Fat: 
38 grams
Protein: 
59  grams
Carbohydrates:  
208 grams
Sat Fat:  
5 grams
Chol: 
38 mg
Sodium:  
2257 mg
Fiber:
24 grams

Breakfast

FRUIT SMOOTHIE COOLER
1 serving

COFFEE, BREWED
1 cup

Lunch

TURKEY SANDWICH
1 serving

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Dinner

SALMON PASTA SALAD
1 serving

ACORN SQUASH, BOILED, NO SALT
1/2 cup
(mashed)

HEART-HEALTHY APRICOT MUFFINS

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

DIET SODA
12 fl oz

Morning Snack

CARROT, RAW
1 cup
(strips) 

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

 

Afternoon Snack

APPLE, RAW
1 cup
(sliced)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1,478
Fat: 
43 grams
Protein: 
73 grams
Carbohydrates:  
194 grams
Sat Fat:  
9 grams
Chol: 
152 mg
Sodium:  
2553 mg
Fiber:
26 grams

Breakfast

ENGLISH MUFFIN
1 muffin
(130 calories)

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

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

ROAST BEEF SANDWICH  
1 serving 

CELERY, RAW
1 cup
(strips)

DIET SODA
12 fl oz

Dinner

TURKEY TACOS
1 serving

SALSA, LOWSALT
1/4 cup (25 calories)

CORN, FROZEN
3.3 oz

CARROT, RAW
1 cup
(strips or slices)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

TANGERINE, RAW
1 medium

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

BLUEBERRY, FROZEN
1 cup
(unthawed)

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
1,444
Fat: 
39 grams
Protein: 
66  grams
Carbohydrates:  
190 grams
Sat Fat:  
8 grams
Chol: 
104 mg
Sodium:  
1891 mg
Fiber:
27 grams

Breakfast

FRENCH TOAST
1 serving

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(25 calories)

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

ORANGE JUICE PLUS CALCIUM

COFFEE, BREWED
1 cup

Lunch

TURKEY TACOS
1 serving

SALSA, LOWFAT
1/4 cup (25 calories)

CARROT, RAW
1 cup
(strips or slices)

MILK, 2%
1 cup

Dinner

BARLEY AND VEGETABLE CASSEROLE
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz

CREAM CHEESE, SOFT, LIGHT, PLAIN
1 tbsp (20 calories)

OAT BRAN BREAD
1 slice
(61 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

CHEESE, LOWFAT
1 slice
(cheddar or colby)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

BANANA, RAW
1/2 medium

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

 

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1,410
Fat: 
41 grams
Protein: 
55  grams
Carbohydrates:  
192 grams
Sat Fat:  
5 grams
Chol: 
9 mg
Sodium:  
2701 mg
Fiber:
21 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving 

ORANGE JUICE PLUS CALCIUM
4 fl oz

COFFEE, BREWED
1 cup

Lunch

VEGETABLE STEW
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

MIXED GRAIN BREAD
2 slices
(130 calories)

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

DIET SODA
12 fl oz

Dinner

HEART-HEALTHY FETTUCCINI ALFREDO
1 serving

CAESAR SALAD, LOWFAT
1 serving 

ITALIAN BREAD, LIGHT
1 slice
(60 calories)

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

ICED TEA DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

CELERY, RAW
1 cup
(strips)

SALAD DRESSING, RANCH
3 tbsp
(105 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

GRAPES, SEEDLESS
30 grapes

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

STRAWBERRY, RAW
1 cup

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1,429
Fat: 
47 grams
Protein: 
62 grams
Carbohydrates:  
178 grams
Sat Fat:  
13 grams
Chol: 
174 mg
Sodium:  
2486 mg
Fiber:
15 grams

Breakfast

CHEESE DANISH
1 serving

ORANGE JUICE PLUS CALCIUM
8 fl oz

COFFEE, BREWED
1 cup

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

CAESAR SALAD, LOWFAT
1 serving

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Dinner

BEEF FRIED RICE
1 serving

ITALIAN BREAD
1 slice

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

CARROT, FROZEN
1 cup

HERBAL TEA, BREWED
1 cup

Morning Snack

CRACKER, REDUCED FAT
10 crackers
(100 calories

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

PEAR, RAW
1 fruit

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

CREAMY FRUIT CUP
1 serving

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Saturday

Basic Nutritional Summary:
Total Calories:  
1,435
Fat: 
40 grams
Protein: 
75  grams
Carbohydrates:  
186 grams
Sat Fat:  
7 grams
Chol: 
100 mg
Sodium:  
2681 mg
Fiber:
19 grams

Breakfast

BLUEBERRY EGG WHITE PANCAKES
1 serving

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(25 calories)

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

ORANGE JUICE PLUS CALCIUM
4 fl oz

COFFEE, BREWED
1 cup

Lunch

TUNA SALAD PITA SANDWICH
1 serving

GREEN TEA, BREWED
1 cup

Dinner

ORANGE GLAZED PORK CHOPS
1 serving

CAESAR SALAD, LOWFAT
1 serving

SPINACH, CANNED
1 cup

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

MILK, 2%
1 cup

Morning Snack

STRAWBERRY, FROZEN
1 cup
(unthawed)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

CELERY, RAW
1 cup
(strips)

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

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Sunday

Basic Nutritional Summary:
Total Calories:  
1,421
Fat: 
35 grams
Protein: 
58  grams
Carbohydrates:  
179 grams
Sat Fat:  
5 grams
Chol: 
126 mg
Sodium:  
2026 mg
Fiber:
21 grams

Breakfast

TOASTED OATMEAL CEREAL, HONEY NUT
1 cup (108 calories)

COFFEE, BREWED
1 cup

BANANA, RAW
1/2 medium

MILK, 2%
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH 
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

PEAR, RAW
1 fruit

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

SPAGHETTI & MEATBALLS 
1 serving 

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

DIET SODA
12 fl oz

Morning Snack

GRAPES, RED OR GREEN
3 oz

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

PEAR, RAW
1 fruit

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

ORANGE CORN MUFFIN
1 serving

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

MILK 2%
1 cup