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1600 Calorie Week 3 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1,657
Fat: 
46 grams
Protein: 
72  grams
Carbohydrates:  
225 grams
Sat Fat:  
10 grams
Chol: 
191 mg
Sodium:  
2454 mg
Fiber:
14 grams

Breakfast

BROILED GRAPEFRUIT
1 serving

BANANA BREAKFAST SHAKE
1 serving

COFFEE, BREWED
1 cup

Lunch

TURKEY TACOS 
1 serving 

GRAPES, SEEDLESS
30 grapes

SALSA, LOWSALT
1/4 cup
(25 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

ORANGE GLAZED PORK CHOPS
1 serving

POTATO, BAKED, UNSALTED
1/2 potato

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

ASPARAGUS, FROZEN
3.3 oz

DIET SODA
12 fl oz

Morning Snack

CANTALOUPE, RAW
1 wedge 

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

 

Afternoon Snack

CRACKER, REDUCED FAT
6 crackers
(60 calories)

VEGETABLE JUICE
6 fl oz

Evening Snack

HEART-HEALTHY APRICOT MUFFINS
1 serving

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

MILK, 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1,637
Fat: 
46 grams
Protein: 
83  grams
Carbohydrates:  
218 grams
Sat Fat:  
6 grams
Chol: 
104 mg
Sodium:  
2703 mg
Fiber:
25 grams

Breakfast

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

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

PEAR, RAW
1 pear

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

TUNA SALAD PITA SANDWICH 
1 serving 

CAESAR SALAD, LOWFAT
1 serving

CRACKER, REDUCED FAT
6 crackers
(60 calories)

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

SOUTHWESTERN JALAPENO CORNBREAD
1 serving

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

GRILLED HERBED TOMATOES
1 serving

CORN, FROZEN
3.3 oz

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

APPLE, RAW
1 small

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

LEMONADE DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

CREAMY FRUIT CUP
1 serving

MILK, 2%
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
1,683
Fat: 
47 grams
Protein: 
71  grams
Carbohydrates:  
216 grams
Sat Fat:  
10 grams
Chol: 
123 mg
Sodium:  
2344 mg
Fiber:
23 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

BANANA, RAW
1/2 medium

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

BROILED HERB CHICKEN
1 serving

MIXED GRAIN BREAD
2 slices

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

GRILLED HERBED TOMATOES
1 serving

DIET SODA
12 fl oz

Dinner

PENNE WITH GRILLED VEGGIES
1 serving

BAKED APPLE
1 serving

FRENCH BREAD DOUGH
1 slice (60 calories)

CAESAR SALAD, LOWFAT
1 serving

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

CRACKER, REDUCED FAT
4 crackers
(40 calories)

PEAR, RAW
1 fruit 

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar (80 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

ICE CREAM, VANILLA
1/2 cup (120 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1,691
Fat: 
48 grams
Protein: 
81  grams
Carbohydrates:  
223 grams
Sat Fat:  
6 grams
Chol: 
14 mg
Sodium:  
2668 mg
Fiber:
20 grams

Breakfast

BANANA BREAKFAST SHAKE
1 serving

COFFEE, BREWED
1 cup

Lunch

PENNE WITH GRILLED VEGGIES
1 serving

CREAMY FRUIT CUP
1 serving

MIXED GRAIN BREAD
1 slice (65 calories)

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

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

TERIYAKI HALIBUT
1 serving

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup 

FRENCH BREAD DOUGH
1 slice (60 calories)

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

MILK, 2%
1 cup

Morning Snack

CARROT, RAW
1 cup

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

MILK, 2%
1 cup

Afternoon Snack

CRACKER, REDUCED FAT
6 cracker
(60 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1,616
Fat: 
44 grams
Protein: 
59 grams
Carbohydrates:  
237 grams
Sat Fat:  
5 grams
Chol: 
27 mg
Sodium:  
2201 mg
Fiber:
22 grams

Breakfast

APPLE EGG WHITE PANCAKES
1 serving

MILK, 2%

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

PANCAKE SYRUP
2 tbsp, reduced calorie (50 calories)

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

Lunch

TURKEY SANDWICH
1 sandwich

CELERY, RAW
1 cup

VEGETABLE JUICE, LOWSALT
8 fl oz

Dinner

PARMESAN ANGEL HAIR PASTA
1 serving

MIXED GRAIN BREAD
1 slice
(65 calories)

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

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

SALAD, TOSSED, W/O DRESSING
2 cups

DIET SODA
12 fl oz

Morning Snack

TANGERINE, RAW
1 medium

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

CRACKERS, REDUCED FAT
6 crackers
(60 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

HEART-HEALTHY APRICOT MUFFINS
1 serving

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

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1,602
Fat: 
43 grams
Protein: 
62  grams
Carbohydrates:  
216 grams
Sat Fat:  
6 grams
Chol: 
79 mg
Sodium:  
1347 mg
Fiber:
19 grams

Breakfast

LOW-FAT "CHEESEY" CHEESE DANISH
1 serving

PEACH, RAW
1 medium

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

PARMESAN ANGEL HAIR PASTA
1 serving

ITALIAN SALAD, LOWFAT
1 serving

PLUM, RAW
1 small

DIET SODA
12 fl oz

Dinner

ORANGE GLAZED PORK CHOPS
1 serving

BROCCOLI, FLORETS, FROZEN
3.3 oz

APPLESAUCE, CINNAMON
1 cup
(167 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

PEANUT BUTTER, CREAMY
1 tbsp

CELERY, RAW
1 cup

CRACKER, REDUCED FAT
6 crackers
(60 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRANOLA/CEREAL BAR, CHOCOLATE
1 bar (80 calories)

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:  
1,643
Fat: 
45 grams
Protein: 
69  grams
Carbohydrates:  
238 grams
Sat Fat:  
6 grams
Chol: 
123 mg
Sodium:  
1874 mg
Fiber:
27 grams

Breakfast

BLUEBERRY EGG WHITE PANCAKES
1 serving

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(50 calories)

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

ORANGE JUICE PLUS CALCIUM

COFFEE, BREWED
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH 
1 serving

PINEAPPLE, RAW
1/2 cup
(diced

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

CARROT, RAW
1 cup

CELERY, RAW
1 cup

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

TURKEY TACOS 
1 serving 

TORTILLA CHIPS, HOT
10 chips (116 calories)

SALSA, LOWSALT
1/4 cup
(25 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

POPCORN, MICROWAVE
2 cups, light
(53 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

ORANGE, RAW
1 small

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

STRAWBERRY, FROZEN
1 cup
(thawed)

MILK, 2%
1 cup